Pine Nuts Benefits and Side Effects – Chilgoza nutrition and uses

Pine Nuts Benefits and Side Effects

Pine Nuts Benefits and Side Effects – Chilgoza nutrition and uses

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Pine Nuts Benefits and Side Effects

Health Benefits and Side Effects of Pine Nuts

Pine nuts, also known as chilgoza in India is considered to be one of the ancient nuts. The seeds of pine are edible seeds which have 20 species. Among these one species is the chilgoza pine. Spine usually grows in the Mediterranean climate. The scientific name of chilgoza pine is Pinus gerardiana. Chilgoza Pine trees are largely found in the western Himalayan region.

Pine nuts, also known as pignoli, pinon nuts and sometimes Indian nuts, are the edible seeds of pine trees, found in the genus Pinus. These seeds have been used in the cuisines of Europe, North America, and Asia for thousands of years since they are high in protein, dietary fiber, and flavor.

Some traditional recipes call for pine nuts, often toasted to bring out their distinctive taste, which is, for lack of a better word, very nutty and buttery, hence they are added to some salads and are also used in making the famous Italian pesto sauce. Italian pignolia cookies are also made using pine nuts as the main ingredient. The pine nut oil which has a very strong taste hence is used in flavoring many vegetables and salads. Most markets carry pine nuts, which can be an expensive specialty item, so it’s worth it to shop around before purchasing pine nuts.

Do Pine nuts come from the pine tree? Yes, pine nuts come from the pinecone which grows in pine trees. Are Pine nuts good for your health? Chilgoza Pine nuts are health nuts. Pine nuts have various health benefits as it has many important nutrients which are required by the body for better functioning. In this article, we will know, how to eat chilgoza, what are Pine nuts used for and some side effects of pine nuts. Why are Pine nuts good for you? Pine nuts are good due to its nutritional value. So here will be discussed about Pine Nuts benefits and side effects.

Chilgoza Nutrition

Pine Nuts Benefits and Side Effects

In 100 grams serving of Pine nuts, we get different nutritional, vitamin and mineral benefits.

Pine nuts are high in Calories and fat content.

Chilgoza Pine nuts are a good source of protein. Pine nuts contain 10 to 34% of protein.

Hundred gram serving of pine nuts contains 13 grams of carbohydrates.

100 gram of Pine nuts contains 673 calories

It also contains 4 gram of fiber.

It is also rich in vitamins like vitamin K and Vitamin E.

It also contains Thiamine, Riboflavin, manganese, copper, magnesium, phosphorus, zinc, and iron.

Chilgoza benefits have a sweet taste and can be consumed raw as almonds or nuts. It can also be roasted and eaten. One can also add some in salad and consume. We now know the nutritional value of chilgoza. To know what are the health benefits of Pine nuts or what are the benefits of chilgoza, go through the points given below.

Health Benefits of Pine Nuts

Pine Nuts Benefits and Side Effects

Pine nuts work great in suppressing appetite and aiding weight loss, thanks to their fatty acids. The great combination of nutrients boosts energy, while other important minerals like magnesium and protein help prevent heart attacks and diabetes. The other antioxidants in these seeds are good for pregnancy and boost immunity, vision, and skin and hair health as well.

1. Suppress Your Appetite

Pine nuts contain certain fatty acids that might help curb appetite, as per studies. These fatty acids in pine nuts (especially Korean pine nuts) help release a hormone called cholecystokinin (CCK), which is known to suppress appetite. When the study was done on people, it revealed encouraging results.

Another study had found that pine nuts can boost the functioning of appetite suppressants (by up to 60 percent for as long as 4 hours).
The important fatty acid in Korean pine nut oil is pinolenic acid, which, studies say, is a promising satiety ingredient.

2. Chilgoza Pine Nuts Benefits for Heart

The size of a heart is just a closed fist of our left hands. When this organ fails, it can even lead to death. This shows how a tiny organ in our body has the power of keeping us alive. Heart plays an important role in circulating blood throughout the body. It is because of the pumping of blood from the heart that our brain functions or are limbs move.

Chilgoza Pine nuts are good for the heart. When you munch a few of these nuts, the bad cholesterol in your body reduces and hence your arteries are more likely to be healthier. It helps the heart to function well, and hence there are fewer chances of the heart to get attacked by strokes or any other cardiovascular issues.

It also improves the blood lipid profile and hence keeps the heart healthy.
The pinolenic acid in pine nuts supports healthy cholesterol and even helps lower the levels of bad cholesterol (LDL). The vitamin K in these seeds helps to form blood clots to prevent bleeding after injury while the vitamin E helps produce red blood cells important for oxygen transport. Consuming tree nuts (like pine nuts) has also been associated with lower blood pressure levels.

3. Improves cardiovascular health:

Pine nuts are rich in monounsaturated fats that help to lower cholesterol in the blood. Regular consumption of pine nuts increases good cholesterol and reduces bad cholesterol in the body. Oleic acid in pine nuts helps the liver to remove triglycerides from the body. It also favors a healthy blood lipid profile, preventing coronary artery diseases and strokes.

4. Boost Energy

Certain specific nutrients in pine nuts, like monounsaturated fat, iron, and protein, can help boost energy levels. They also are a great source of magnesium, and low levels of the nutrient can cause fatigue. Chilgoza or Pine nuts are rich in carbohydrates. And this can be considered a good source of energy. Along with that, it is to be remembered that Pine nuts contain healthy fats.

These healthy fats help the body to absorb all the nutrients that come from various food sources. This further adds on to the proper metabolism of the body. To get rid of lethargy, fatigue, and laziness an individual can take around 20 grams of chilgoza and replenish the energy. This will help them be active throughout the day.

Pine nuts also help build and repair tissues in the body – which might otherwise lead to fatigue. The protein in these seeds also helps burn the fuel more slowly, and this can offer you long-lasting energy without causing a burnout.

5. Eating Chilgoza Benefits for Infection

Infection due to various reasons can be prevented by consuming chilgoza. Chilgoza Pine Nuts benefits contain various minerals like magnesium, zinc, iron, copper. These minerals are required by the body in small amounts, but A deficiency of these minerals can lead to various problems. Is the immunity system is strong than infections can be prevented as well as cured faster?

Chilgoza being rich in these minerals helps the body to improve its immunity system. The immunity system is like a natural medication. To avoid artificial drugs, one must make sure that they make their immune system strong girl to prevent infections and other diseases from attacking the body.

6. Eating Chilgoza Benefits for Weight Loss

Eating a handful of pine nuts can help in weight management. A study has found that swapping healthy unsaturated fats for saturated fats can help you to lose weight without reducing your calorie intake. Pine nuts are very effective in suppressing appetite. Pinolenic acid stimulates CCK (cholecystokinin), a hormone that signals the brain that the stomach is full. This curbs the appetite, keeping you full for a longer time. Pine nuts can decrease food intake by 37%.

Everything that has benefits can be harmful if consumed in a large quantity. Chilgoza to can have Side Effects if consumed too much. You mean I ask how much Pine nuts should I eat a day. It is said that about eight nuts in a day are sufficient to give you all the benefits that you require. Occasionally, one may go till 11 nuts a day. However, anything more than that can be harmful to health. What is chilgoza dry fruit? Chilgoza nut is also called chilgoza dry fruit. It is important that we keep ourselves aware of what are the possible harmful effects of consuming too much of chilgoza.

7. Chilgoza for Cholesterol

Chilgoza is rich in monounsaturated fatty acids. These monounsaturated fatty acids help to reduce the bad cholesterol in the body and increase the level of good cholesterol. Bad cholesterol is also known as low-density lipoprotein, and good cholesterol is called high-density lipoprotein good cholesterol is called high-density lipoprotein. High-density lipoprotein is essential for the body as it has to protect the heart.

Low-density lipoprotein usually causes arteriosclerosis. This is a condition in which the arteries through which the blood passes into and out of the heart, becomes hard and it eventually gets blocked. This further increases the risk of strokes and other heart diseases.

8. Antioxidants:

Pine nuts are extremely high in antioxidants. These antioxidants kill free radicals that encourage the development of cancer and other types of diseases. It also helps the body develop resistance against infectious agents and viruses. Pine nut is also known for its ability to slow down the aging process due to its high antioxidant content.

9. Benefits Diabetics

Eating pine nuts every day can help control type 2 diabetes, according to studies. The seeds also prevent related complications like vision issues and stroke. Type 2 diabetes patients who had pine nuts every day showed improved glucose control and reduction in bad cholesterol levels.

More interestingly, pine nuts (and other tree nuts) have benefits for both glucose control and blood lipids. They can also be used to increase the intake of vegetable oils and protein in type 2 diabetes patients, and those two are vital to improving the symptoms of the disease without leading to weight gain.

10. Improves eye health:

Pine nuts contain beta-carotene and antioxidants, which are very beneficial for the health of the eyes. Lutein in pine nuts helps the eyes to filter UV light, preventing macular damage. It also prevents our eyesight from deteriorating with age.

11. Chilgoza for Pregnancy

Pregnancy is a crucial stage for both the mother and the baby. It is the period during which the baby grows in the Mother’s Womb. Proper nutrition is required during this period to give birth to a healthy baby and for the mother to maintain good health after delivery. It is often said that nuts are not good during pregnancy.

This is not true. Some amount of certain nuts are in fact important for a pregnant lady. But it is, of course, to be taken in moderate quantity. Pine Nuts benefits for pregnancy is known by many. Chilgoza is also a nut which can be beneficial for pregnant women. It contains various Minerals and vitamins which helps in proper growth of the baby. It also prevents the mother from being affected by infection as it improves the immune system.

12. Strengthen Bones

Did you know that vitamin K builds bones better than calcium? Well, that’s what research says. One study talks about how this vitamin can help in the treatment and prevention of osteoporosis. It not only increases bone mineral density but also reduces fracture rates.

And here’s something quite interesting – one very common reason for the deficiency of vitamin K is the intake of cholesterol-lowering pharmaceuticals. But when you take pine nuts, you wouldn’t need any cholesterol-lowering medication as the nuts, by themselves, can lower cholesterol. And they are rich in vitamin K as well.

13. Skin and Hair health:

Vitamin E in pine nuts is required for maintaining the integrity of the cell membranes. It also protects the skin from the harmful UV rays. The emollient properties of pine nut oil keep the skin well moisturized.

High concentration of various essential vitamins, minerals, and antioxidants make pine nuts amazingly helpful for skin care. Vitamin E and antioxidants work to hold back the aging process. And thanks to its anti-inflammatory properties, pine nut oil is very suitable for sensitive skin types. It nourishes the skin and protects it from various common conditions. Moreover, it also has great moisturizing effects on the skin.

How To Select And Store Pine Nuts


  • While buying pine nuts from the market, always rummage for the bright brown ones that have compact and uniform size. Try dropping the nuts from a little height. If they produce a good metallic sound, their quality is assured.
  • The pine nuts you buy should be heavy and free of cracks.
  • Never choose the pine nuts if they smell rancid.
  • Shelled and processed kernels are also available in the market in airtight plastic bags. While paying for these, always try to buy them from an authentic source to ensure optimum freshness.


As mentioned earlier, pine nuts are available in the market in both shelled and unshelled forms.

  • Unshelled nuts have a relatively long shelf life than the shelled ones. They can be stored for almost three to four months.
  • The shelled nuts are not good candidates for long-term storage. They get damaged easily, especially if stored in a hot, humid place. So, it is best to store them in a cool and dry place.
  • Oh, wait. There’s more. If you want to know the different ways you can prepare and cook with pine nuts, this is it.

Pine nut oil:

Pine nut is often pressed to extract its oil. The oil has a delicate flavor and a sweet aroma. It has been used in traditional medicinal application since ancient times. It is used as a carrier oil in aromatherapy and in the cosmetic industry. It is also used in cooking and for salad dressings.

Pine nut oil has been used since ancient times to soothe an irritated digestive tract. It is very useful in curing erosive stomach and duodenal ulcers.

Chilgoza Pine Nuts Side Effects

Since it is harvested from the seeds of pine tree, people who are prone to allergies may get allergic reactions by consuming Chilka s by consuming Chilgoza. Chilgoza has fiber, friends too much consumption of fiber can lead to problems in the stomach such as constipation or diarrhea. Constipation is the hardening of the stool which makes it painful during defecation.

On the other hand, diarrhea is a condition in which the stool is watery, frequent and is associated with pain around the navel in the stomach. Are pregnant women consuming too much it may also lead to minute problems? Since it is a high level of calories consuming it too much in a day and continuing the same for many days, make lead to a sudden increase in weight.

1. Allergic Reaction

People with allergies to peanuts or other nut allergies can have an allergic reaction to pine nut. The Department of Alergologia e Inmunologia Clinica at the Clinical University of Navarra in Spain found commonality between people with allergies to peanuts and pine nuts. If you have any nut allergies, check with your doctor before using pine nut oil topically or in cooking. Allergic reaction symptoms may include itchiness, hives, rashes redness, watery eyes a runny nose, abdominal cramps, dizziness or vomiting.

2. Appetite Suppressant

A 2009 study published in the “Journal of Diabetes Science and Technology” found that when ingested, pine nut produced a feeling of fullness. This lead to a reduction in the quantity of food consumed. Pine nut was found to stimulate the neuronal pathways to the brain that trigger satiation and appetite reduction.

The appetite suppressing effect took just 30 minutes to cause a drop in food intake, according to a 2006 study by the American Physiological Society reported in the April 4, 2006 issue of Science Daily. Appetite suppressors signal the brain to diminish hunger and the desire to eat.

3. Bitter Taste

Some people have reported a bitter taste in their mouth after eating pine nuts. This symptom usually goes away by itself in a few moments, but it can last for hours.

Keeping in mind all the side effects, take an attempt to use these nuts and extract all its benefits. Side Effects are only visible when it is consumed in a large quantity. Mean Tina moderate quantity and enjoy the tasty and healthy nuts.

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Vivek Guru
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My name is vivek guru,author of Health and beauty tips.I love to write on health and beauty tips to solve problems of many people.I try to write most reliable, simple and cheap natural methods for the treatment of any problems related to your health and beauty.

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