Sunday, December 16, 2012

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
                     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.