chilgoza pines

7/28/2019 Chilgoza Pines

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Chilgoza pine nuts andkernels.

Chilgoza pine nuts (Pinus gerardiana) is another distinct pine variety found in western Himalayan forestsof Pakistan, India (Kashmir, Himachal Pradesh), and Afghanistan. Chilgoza pines have similar

appearance as stone pines; featuring long slender, pointed kernels.

Health benefits of pine nuts

Pine nuts are one of the calorie-rich edible nuts. 100 g of dry-kernels provide 673 calories.Additionally, they comprise of numerous health promoting phyto-chemicals, vitamins,antioxidants, and minerals.

Their high caloric content chiefly comes from fats. Indeed, the nuts, especially rich in mono-unsaturated fatty acids like oleic acid (18:1 undifferentiated fat) that helps to lower LDL or "badcholesterol" and increases HDL or "good-cholesterol" in the blood. Research studies suggest that

Mediterranean diet, which contain good amounts of monounsaturated fatty acids, vitamins and

antioxidants, helps to prevent coronary artery disease and strokes by favoring healthy blood lipid

profile.

Pine or cedar nuts contain essential fatty acid ( -6 fat), pinolenic acid. Recent research hasshown its potential use in weight loss by curbing the appetite. Pinolenic acid triggers the release

of hunger-suppressant enzymes cholecystokinin and glucagon-like peptide-1 (GLP-1) in the gut.

In addition, pinolenic acid was thought to have LDL-lowering properties by enhancing hepatic LDL

uptake.

Like almonds, pines are an excellent source ofvitamin E; contain about 9.33 mg per 100 g (about62% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the
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integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-

free radicals.

Furthermore, like almonds and peanuts,pines too are free from gluten and therefore, are apopular ingredient in the preparation of gluten-free food formulas. Such formula preparations are,

in fact, healthy alternatives in people with wheat food allergy and celiac disease.

Pine nuts are an excellent source of B-complex group of vitamins such as thiamin, riboflavin,niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as co-factors

for enzymes in cellular substrate metabolism inside the human body.

Furthermore, pine nuts contain healthy amounts of essential minerals like manganese,potassium, calcium, iron, magnesium, zinc and selenium. At 8.802 mg per 100 g (about 383% of

daily recommended intake), pines are one of the richest sources of manganese. Manganese is anall-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumptionof pines helps the body develop resistance against infectious agents and scavenge harmful

oxygen-free radicals.

Pine nut oil has a delicate flavor with sweet aroma and is used in many traditional medicinal applicationssince ancient times. The main chemical components in pine oil are borneol, bornyl acetate, and -

phellandrene, -pinene and -pinene. Its emollient property helps to keep skin well protected from

dryness. It has also been used in cooking, and as carrier or base oil in traditional medicines in

aromatherapy, in pharmaceutical and cosmetic industry.

See the table below for in depth

analysis of nutrients:

Pine nuts, raw,

Nutritional value per 100 g.

(Source: USDA National Nutrient data

base)

Principle NutrientValuePercentage

of RDA
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Energy 673 Kcal 34%

Carbohydrates 13.08 g 10%

Protein 13.69 g 24%

Total Fat 68.37 g 228%

Cholesterol 0 mg 0%

Dietary Fiber 3.7 g 10%

VitaminsFolates 34 g 9%

Niacin4.387

mg27%

Pantothenic

acid

0.313

mg 6%

Pyridoxine0.094

mg7%

Riboflavin0.227

mg17%

Thiamin0.364

mg30%

Vitamin A 29 IU 1%

Vitamin C 0.8 mg 1%

Vitamin E 9.33 mg 62%

ElectrolytesSodium 2 mg 0%

Potassium 597 mg 13%

MineralsCalcium 16 mg 1.5%

Copper1.324

mg147%

Iron 5.53 mg 69%

Magnesium 251 mg 63%

Manganese 8.802 383%


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mg

Phosphorus 575 mg 82%

Selenium 0.7 g 1%

Zinc 6.45 mg 58%

Phyto-nutrientsCarotene- 17 g --

Crypto-xanthin-

0 g --

Lutein-

zeaxanthin9 g --

Selection and storage

In the wild, fallen seeds are generally gathered beneath the trees. In the markets, one may find shelled as

well as unshelled pine nuts displayed for sale.

When you are buying whole, unshelled nuts, look at the nuts that feature bright brown color; compact and

uniform in size, and feel heavy in hand and feature good metallic sound when poured down from a height.

They should be free from cracks, mold, and spots and of rancid smell.

Shelled and processed kernels are also put for sale in air-tight plastic bags in the stores. Always try to

buy fresh nuts from authentic sources.

Unshelled nuts have long shelf life and can be stored for many months. Shelled kernels deteriorate soon

if exposed to warm, humid conditions. Therefore, store shelled nuts in airtight jars and store in the

refrigerator.

Preparation and serving methods

Raw whole pinon nuts are generally cut open at processing units using larger sheller machines. Smaller

nut sheller equipment or hand held pliers usually are being used for domestic uses.

Raw, whole pignoli nuts are generally broken open at the processing units using larger sheller machines.

Smaller nut-sheller equipment or hand held pliers usually are being used for domestic uses.

Here are some serving tips:


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Pine nut cookie.Photo courtesy:Greencolander.

Siberian pines generally enjoyed as they are. Additionally, they are also eaten roasted, salted orsweetened.

They also used in granolas, biscuits, cookies, chocolates and crunch bar preparations. The nuts also used in salads especially sprinkled over fruit/vegetable salads. Pinon nuts are used in desserts, particularly sundaes and other ice cream based recipes. They feature frequently in meat, fish, and vegetable dishes. Pine nut oil is used in salad dressing and in cooking.
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chilgoza pines

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