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13 Mind-Blowing Benefits of Eating Chilgoza (Pine Nut) on Your Mind and Body

5 min read
13 Mind-Blowing Benefits of Eating Chilgoza (Pine Nut) on Your Mind and Body

Pine nuts are nutritious snacks that can be consumed raw or roasted. You can add them to salads, sprinkle on top of hummus, and blend them into pesto and other sauces.

Despite its small size, the teardrop-shaped nut commands a steep price due to its time and labour to harvest.

Pine trees can take 25 years to produce edible pine nuts, and it takes much longer for production to its peak. After the pine nuts have been extracted as seeds, the second shell must be removed before they can be eaten.

This article discusses 13 impressive health benefits of pine nuts, potential risks and how to incorporate them into your diet.

What is Chilgoza (or Pine Nut)?

Chilgoza is a kind of pine fruit that has its origin from regions in Afghanistan, Pakistan, India and is also found in abundance in some forests located in the western parts of the Himalayas.

Chilgoza or pine nuts are dry fruits that are enriched with the goodness of many vitamins and minerals like Zinc, Phosphorus, and more that make them a very healthy addition to your diet.

Chilgoza Nutrition Facts

The nutrients found in 100 grams of Chilgoza (Pine nuts) are -

  • 13 grams of carbohydrates
  • 3.7 grams of sugar
  • 68 grams of fat
  • 13 grams of protein.

Additionally, it is rich in vitamin K, vitamin E, choline, niacin, riboflavin, thiamine, folate, vitamin B6 and vitamin B5. It is rich in minerals like copper, iron, magnesium, manganese, phosphorus, potassium and zinc.

Chilgoza Benefits?

1) Helps in reducing the risk of cancer

Chilgoza health benefits include reducing the risk of having cancer cells affect your body. This is by virtue of the huge amount of magnesium present in chilgoza that is popular for reducing cancer risk.

2) Maintains a good eye health

Pine nut or chilgoza uses carotenoids, zeaxanthin, lutein, and some antioxidant properties possessing plant pigments to provide your eyes with the nutrients that they need to be able to function properly.

3) Helps fight the signs of aging

Chilgoza benefits also include reducing inflammation and thereby, also having a positive effect on reducing any signs of aging. Chilgoza is brimming with antioxidants and potent phytochemicals that keep inflammation and signs of aging like wrinkles at bay.

4) Prevents many virus attacks

Pine nuts are a rich source of Zinc for your body. Zinc is a magic element that helps in reducing the attack of many viruses on the body by strengthening your immune system.

5) Keeps your skin super healthy

Antioxidants are the mystery entities that are responsible for making your skin look and feel super healthy and glowing. Chilgoza dry fruit benefits your skin because it contains many antioxidants in massive quantities.

6) Aid in weight loss

As if it wasn’t beneficial enough already, pine nuts are also capable of speeding up your weight loss by triggering your brain into thinking that it is full. Chilgoza is able to play this trick on your mind because it has Pinolenic acid.

7) Makes your hair healthier

Chilgoza is flowing with protein that has a direct impact on the good health of your scalp and your hair. Eating pine nuts regularly can give you the shiny and strong hair that you may be longing for because the protein present in them will thoroughly nourish your hair and scalp.

8) Promotes a good gut health

Pine nuts have Phosphorus in plenty. This means that your body will have enough of the nutrient that it requires to be able to carry out all the digestive activities and relieve any symptoms of constipation, diarrhea, or any other digestive-related issue. Phosphorus is able to act on the body’s pH, which directly influences your digestive health.

9) Results in strong bone health

Your bones and teeth require adequate amounts of Phosphorus to be able to maintain themselves in a good and strong shape. Since chilgoza has a rich bank of Phosphorus, it can help your bones and teeth by making them stronger on regular consumption.

10) Benefits your brain

Chilgoza benefits not only your body but also your brain by providing it with ample oxygen in the blood through its plentiful content of Iron.

11) Enables type 2 diabetes  management

When consumed regularly, Chilgoza dry fruit benefits in the management of type 2 diabetes. Pine nuts are capable of enhancing glucose control and help in bad cholesterol reduction, which in turn help in easy diabetes management.

12) Gives your body a boost of energy

Chilgoza benefits your body because it has a good content of carbohydrates that produce energy. Alpha-tocopherol and Squalene are the nutrients largely responsible for reducing bad cholesterol and giving the body energy through the right sources.

13) Chilgoza benefits for sperm count

Chilgoza benefits for males stem from increasing the sperm count. Chilgoza is enriched with Zinc which acts as a beneficial nutrient for protecting sperms from the damaging effects of toxins, which in turn increases the overall sperm count.

Chilgoza Uses

Chilgoza can be used in multiple ways for you to be able to consume it daily to derive all its nutritional advantages. Some people use Chilgoza as a part of salads, some use it as a part of some dips by grinding it, while some also use it to be eaten raw.

You should try making different pine nut recipes online to figure out which way you like to eat pine nuts best.

Chilgoza Side Effects

Chilgoza can have a few side effects if your body is not very well suited for the daily consumption of pine nuts. These side effects can include bloating, indigestion, breathing difficulty, and diarrhea in some cases.

The condition of ‘pine mouth’ can also be a possible side effect in which your taste buds’ sensory reception tends to change upon the regular consumption of pine nuts. Therefore, it is best to consult with your healthcare practitioner about introducing pine nuts to your daily diet.

Origin and Cultivation of Chilgoza

The Chilgoza pine, also known as Pinus gerardiana, grows at elevations between 1,800 meters and 3,350 metres in the northwestern Himalayas from Afghanistan to Pakistan to India. In India, it is only found in Kinnaur.

How to Eat Chilgoza (Pine Nut)

Here are some interesting ways to eat chilgoza -

  • Combine pine nuts, garlic, basil, and cheese to make pesto
  • Sprinkle over yogurt with fruit and other nuts for a delicious parfait
  • Prepare salads and pasta dishes with pine nuts, raw or roasted
  • Add pine nuts to homemade hummus to make it more interesting
  • Add them to roasted vegetables like broccoli, cauliflower, or green beans
  • Mix pine nuts into grain side dishes such as quinoa or rice
  • Top your pizza with pine nuts for an added crunch

Chilgoza Price

Pine nuts are the most expensive of all nuts. They cost about 800 rupees per 100 grams in health food stores in India. Prices can vary depending on the area.

Summing Up on Chilgoza Benefits

The pine nuts are the seeds found in the cones of the pine tree.

It can be used as a garnish, the main ingredient, or as a garnish in sweet and savoury recipes, such as pesto or trail mix.

Pine nuts are associated with several positive health outcomes, such as blood sugar control, improved heart health, and weight management. However, do not consume pine nuts if you have an adverse reaction.


1) Why Is Chilgoza So Expensive?

Some pine nuts take up to three years to mature. They are also difficult to harvest, which makes the price of chilaoza go higher than other types of nuts.

2) How Many Pine Nuts Should I Eat a Day?

According to the National Institutes of Health, the recommended daily intake for adults is 1.1 grams for females and 1.6 grams for males.

3) Is Chilgoza Good for Diabetes?

Yes, it is true that Chilgoza dry fruits can help manage type 2 diabetes when consumed regularly. Pine nuts can also increase glucose control and reduce bad cholesterol, which has the effect of managing diabetes.