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Chilgoza nuts, often called pine nuts, are delicious seeds from the Chilgoza pine tree. These trees grow high up in the Himalayas, making them a rare find. The nuts have been a staple in the diets of several communities for centuries, valued for their delicious taste and nutritional density.
According to Kanikka Malhotra, a consultant dietician and diabetes educator, “The nuts are ivory in colour and have a buttery, nutty flavour that complements a wide range of recipes and are very nutritious.”
Power up your diet with chilgoza nuts as we explore their nutritional breakdown along with reasons these tiny powerhouses deserve a spot on your plate, as stated by Malhotra.
| Content | Amount |
| Calories | 568 |
| Protein | 4.3 grams |
| Fat | 51.4 grams (good fats) |
| Carbohydrates | 13.1 grams |
| Fibre | 3.7 grams |
| Magnesium | 242 mg |
| Zinc | 6.8 mg |
| Vitamin E | 5.1 mg |
Healthy Fats: Chilgoza has plenty of monounsaturated fats, which are beneficial for your heart.
Protein: They’re high in protein, making them an excellent choice for vegetarians and vegans.
Fibre: Fibre-rich, they improve digestion and keep you satisfied for longer.
Vitamins and Minerals: Chilgoza is rich in vitamins and minerals such as magnesium for strong bones, vitamin E for healthy skin, and zinc to promote immunity.
According to Malhotra, all consuming chilgoza nuts contribute to overall well-being by:
*Supporting heart health: The good fats and fibre can help lower bad cholesterol and improve heart function.
*Boosting energy levels: The protein and healthy fats provide sustained energy, keeping you going throughout the day.
*Promoting digestive health: Fibre keeps your gut working smoothly and helps regulate blood sugar levels.
*Enhancing immunity: Essential vitamins and minerals like zinc support a strong immune system.
Most people can enjoy chilgoza. However, Malhotra says that there are some things to keep in mind:
Allergies: Be aware of nut allergies. If you have concerns, do a test with a small amount first.
Moderation is key: Chilgoza is calorie-dense, so enjoy them in moderation.
Spoilage: Buy chilgoza from a reputable source and store them properly to avoid spoilage.
“Pine Mouth”: Rarely, some people experience a metallic taste after consuming pine nuts. It’s temporary and harmless.
| Myth | Fact |
| Chilgoza are high in cholesterol. | They are cholesterol-free! The healthy fats actually benefit your heart. |
| Chilgoza are difficult to cook with. | They can be toasted for added flavour and texture or enjoyed raw in salads and desserts. |
