CHILGOZA Pine Nut चिलगोज़ा (Dry Fruit Nut)

CHILGOZA (Pine Nut )Dry Fruit Nut: Health Benefits 

Pine nuts are the edible seeds of pines (family Pinaceae, genus Pinus). About 20 species of pine produce seeds large enough to be worth harvesting; in other pines the seeds are also edible, but are too small to be of great value as a human food.

                     Health benefits of Pine Nuts चिलगोज़ा

CHILGOZA (Pine Nut )Dry Fruit Nut: Nutritional information

Pine nuts contain, depending on species, 10–34% protein, with Stone Pine having the highest content. They are also a source of dietary fiber.

100g of dried pine nuts contains:

Pine Nuts (Dried, with Shell)
Carbohydrate Factor: 4.07 Fat Factor: 8.37 Protein Factor: 3.47 Nitrogen to Protein Conversion Factor: 5.3
Refuse: 23% == Refuse Description: Shells
Nutrient (Proximates)	Unit	per 100 g
Water	g	2.28
Energy	kcal	673
Protein	g	13.69
Total lipid (fat)	g	68.37
Ash	g	2.59
Carbohydrate, by difference	g	13.08
Fiber, total dietary	g	3.7
Sugars, total	g	3.59
Sucrose	g	3.45
Glucose (dextrose)	g	0.07
Fructose	g	0.07
Lactose	g	0
Maltose	g	0
Galactose	g	0
Starch	g	1.43
Minerals
Calcium, Ca	mg	16
Iron, Fe	mg	5.53
Magnesium, Mg	mg	251
Phosphorus, P	mg	575
Potassium, K	mg	597
Sodium, Na	mg	2
Zinc, Zn	mg	6.45
Copper, Cu	mg	1.324
Manganese, Mn	mg	8.802
Selenium, Se	µg	0.7
Vitamins
Vitamin C, total ascorbic acid	mg	0.8
Thiamin	mg	0.364
Riboflavin	mg	0.227
Niacin	mg	4.387
Pantothenic acid	mg	0.313
Vitamin B-6	mg	0.094
Folate, total	µg	34
Folic acid	µg	0
Folate, food	µg	34
Folate, DFE	µg	34
Choline, total	mg	55.8
Betaine	mg	0.4
Vitamin B-12	µg	0
Vitamin B-12, added	µg	0
Vitamin A, RAE	µg	1
Retinol	µg	0
Carotene, beta	µg	17
Carotene, alpha	µg	0
Cryptoxanthin, beta	µg	0
Vitamin A, IU	IU	29
Lycopene	µg	0
Lutein + zeaxanthin	µg	9
Vitamin E (alpha-tocopherol)	mg	9.33
Vitamin E, added	mg	0
Tocopherol, beta	mg	0
Tocopherol, gamma	mg	11.15
Tocopherol, delta	mg	0
Vitamin D (D2 + D3)	µg	0
Vitamin D	IU	0
Vitamin K (phylloquinone)	µg	53.9
Lipids
Fatty acids, total saturated	g	4.899
Fatty acids, total monounsaturated	g	18.764
Fatty acids, total polyunsaturated	g	34.071
Cholesterol	mg	0
Stigmasterol	mg	0
Campesterol	mg	20
Beta-sitosterol	mg	132
Amino Acids
Tryptophan	g	0.107
Threonine	g	0.37
Isoleucine	g	0.542
Leucine	g	0.991
Lysine	g	0.54
Methionine	g	0.259
Cystine	g	0.289
Phenylalanine	g	0.524
Tyrosine	g	0.509
Valine	g	0.687
Arginine	g	2.413
Histidine	g	0.341
Alanine	g	0.684
Aspartic acid	g	1.303
Glutamic acid	g	2.926
Glycine	g	0.691
Proline	g	0.673
Serine	g	0.835
Alcohol, ethyl	g	0
Caffeine	mg	0
Theobromine	mg	0
Flavonoids
Proanthocyanidin	mg	0

Pine nut oil

Pine nuts can be pressed to extract pine nut oil, which is valued for its mild, nutty flavour. One study indicates Korean pine nut oil may suppress appetite.

Health benefits of Pine Nuts चिलगोज़ा
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