Pili nuts are the world’s best nuts, but it doesn’t mean they are loony at all. The native of the volcanic soils of the Philippines, pili nuts is one of the most nutritious amongst all the nuts.
And it comes with a host of benefits. If you want to know what are the benefits of “pili nuts” then this post is one of the best posts for you.
What Is Pili Nut?
Pili nut is the fruit of the pili tree and they range in size from 1-3 inches long and 0.5-1.5 inches across, typically in a teardrop shape.
Actually, pili nuts are nuts at all, it is a kennel or a seed that is buried inside the pili fruits. Pili fruits that grow on a Canarum Ovatum tree.
It is native in to Northern Australia, the Pacific Islands, and South Asia. But the majority of large scale cultivation of pili trees is in the Philippines.
Pili trees grow in the rich volcanic soil and it can grow to be over 100 years old. The length of these trees is up to 35 meters high.
Pili trees start to bear the fruits around 6 years old and these trees can produce an economic yield of the pili nuts when the pili tree reaches around the age of 10 years old.
Once it is harvested and shelled the pili nut can be stored in the shade for up to a year without losing any of its taste or nutritional value. A pili tree at the age of 5 or 5 years old can somewhere produce between 1000 and 2000 nuts a year.
Older trees can grow more nuts. In addition pili nuts contain high amounts of vitamin E, magnesium, manganese, thiamin, and phosphorus as compared to the other nuts.
It is one of the superfoods because it contains all the essential amino acids which are a complete protein source. Pili nuts are also a great source of a variety of other minerals including iron, zinc, copper, calcium, and potassium.
The high-fat content of the pili nuts can give them a rich buttery flavor and a texture which is ideal for using it as a non-dairy alternative for nut milk and yogurts.
History And Traditions Of Pili Nuts
Pili nuts have come to form southwest Asia where it has been an integral part of the Filipino diet for the centuries. The cultivation of the pili nuts started from the tropical rainforest Philippines.
The ancient Philippines people are collected nuts that are growing wild in the forest. They boiled these nuts to make it edible. Then gradually the native people start growing the pili nuts domestically for the food.
Later the pili nuts are started planting all over the world because of its incredible health benefits. Traditionally the pili nuts are used in a number of different ways. It also is eaten raw or by rotating them.
Pili nuts roast and coat in brown and refined sugar to make into the candy. It also used to make cakes, ice creams, muffins, and cookies. The roasted kernels of the pili nuts used to make the chocolate.
Pili fruits or the pulp is eaten throughout the Bicol region in the Sorsogon. One of the popular pili dishes is Nilantang pili. Pili nut is used in every Philippines part.
Pili kernel is used to make the oil, salad, salad, and cosmetics products. The resin of the pili pants is used for making the varnish adhesive and lacquer. The trunks of pili trees are used in making wood plants and furniture.
In fact, for the Sorsogon people, the pili nuts and trees became so important that a yearly festival was established in 2000.
This festival can give the residents to Sorsogon and also the visitors who like to celebrate this wonderful fruit and nut. It is very important for the region.
(Also read: Pulled Hamstring – Causes, Symptoms, And Treatment)
What Do Pili Nuts Taste Like?
The taste of pili nuts depends on who you ask. Because some people claim that raw pili nuts are a good deal like roasted pumpkin seeds and when you deep fry them or roast them, then they taste like roasted pine nuts.
While the other people compare the taste of pili nuts to across between the Macadamia nuts and brazil nuts that are richer and more buttery in taste.
Also, some people believe that the flavor of these nuts is delicate in flavor similar to sunflower seeds when you eat them raw.
But after roasting them it becomes chewy from the outside with a rich buttery flavor that is slightly sweet and bitter at the same time.
The pili nuts contain the highest fat and the lowest carbohydrates as compared to the other nuts. That’s why most people are like the taste of pili nuts and enjoy eating them.
How Are Pili Nuts Harvested
Pili trees are harvested all year around however, they are generally harvested from May to October. It peaking from June to August and requires several pickings.
But the pili nuts and fruits are not harvested by the commercial machinery. Instead, pili nuts are hand-harvested by the local villagers who are harvested the pili fruits by climbing up the trees.
After that, they either use a stick to thrash the fruiting branches or shake the branches of the tree to unloose the ripe fruit onto the ground, where the fruit is collating by the other villagers.
Then they boiled the pili fruit to remove their outer flesh and expose the inner shell. After removing the outer flesh, then gently nut is extracted by cracking the shell with a bolo a sharp machete.
Each shell of the pili nuts cracked by hand to avoid the damaging of the nut inside it. Harvesting the pili nuts is a time and labor-intensive process because everything is done by hand.
That’s why harvesting these nuts on a large commercial scale takes a lot of people and a lot of work. It also provides employment for many of the local villager’s communities.
The Philippines has a monopoly of commercial pili nuts and also there pili nuts are sold in various places all around the world, which include, UK, US, Australia, Canada, Singapore, Germany, France, Hong Kong, China, Hawaii, Guam, and Korea.
Are Pili Nuts Good For Health?
Pili nuts are the highest fat and lowest carb nut. The caloric density is not ideal for weight loss but these nuts are perfect for ketogenic diets. The fat is the most heart-healthy monounsaturated, with a profile as comparable to olive oil.
The volcanic ash they grow leads to higher mineral content versus peanuts and almonds. Pili nuts also contain more magnesium and high amounts of phosphorus than the other nuts.
These nuts are also a great source of zinc, iron, calcium, and minerals. They are only slightly in calories than brazil nuts at 186 and walnuts at 185. Pili nuts contain about 25% more calories as compared to cashew, peanuts, almonds, and pistachios.
Although pili nuts are high in calories, but they also contain all essential minerals that are greater than the other nuts. This will make the pili nuts good for you in the moderation, but don’t eat fistfuls at a time.
(Also read: Hyperdontia – Type, Causes, Symptoms, And Treatment)
Pili Nuts Nutrition
The nutritional profile of the pili nuts is very impressive. Due to their unique nutritional composition, people like to add the pili nuts into their diet. Most of the nuts are composed of fats, but pili nuts also contain carbohydrates and proteins.
The fact that it contains all the amino acids and functions as a complete protein is enough of the reason to eat the pili nuts. They combine with the highest magnesium content of any nut.
The single-serving can also satisfy the daily requirements of manganese and copper and add a healthy dose of beneficial fats to your diet. A single cup of the pili nuts can replace the whole meal, in fact, more than 650 calories only.
But don’t overeat pili nuts because excessive consumption of the fat and calories cause some negative side effects on the body. Pili nuts are great for those who think to manage or wish to lose weight.
The pili nuts nutrition profile boasts a good amount of the fat and calories in each serving, along with micronutrients like thiamine, magnesium, and manganese.
According to USDA one ounce (100g) serving of pili nuts contain the following nutrients.
Pili Nuts Nutrition Facts
- Calories 719
- Carbohydrates: 398g
- Fat: 79.6g
- Proteins: 10.8g
- Thiamin (B1): 79%
- Vitamin B6: 37%
- Folate: 15%
- Riboflavin (B2): 8%
- Niacin: 3%
- Vitamin C:1%
- Vitamin A: 0.2%
- Minerals (Daily Value)
- Manganese: 110%
- Copper: 48%
- Potassium: 11%
- Calcium: 15%
- Magnesium: 85%
- Phosphorus: 82%
- Zinc: 31%
- Iron: 27%
- Sodium: 0.1%
Besides the above-listed nutrients, the pili nuts also contain Vitamin E, 8 amino acids, and omega 3 fatty acids.
Pili nut nutritional profile can offer a wide range of vitamins and minerals that our body needs to function well.
Pili nuts are also high in fiber that can aid digestion and prevent hunger. Thus, it can help you to prevent overeating.
A 1- oz roasted unsalted pili nuts can serve you only 1g carbohydrates. Pili nuts are the lowest in carbohydrates as compared to the other tree nuts.
The majority of the carbohydrates pili nuts do contain comes from the fiber.
Pili nuts can be incorporated into a regular healthy balanced diet, but due to the low carbohydrates content, it is particularly ideal for those people who are on a low carb diet or ketogenic diet.
Pili nuts are one of the lowest carbohydrates containing nuts as compared to the other nuts. These nuts are conversely high in fat.
The 1-oz serving of the roast unsalted pili nuts can contain approx 209 g tidal fat and 8g saturated fat that means over 90% calories comes from the fat. 40% of the total fat of pili nuts comes from saturated fat.
So the remaining percentage of the pili nut fat comes from the heart-healthy polyunsaturated and monounsaturated.
Nearly 50% of the nuts total fat is monounsaturated and about 10% come from polyunsaturated fat.
While the several pili nut brands are touting their high omega-3 content, but the research to the dates cannot validate those claims.
Pili nuts are one of the plant sources that contain all the sources of proteins. It can provide you all of the essential amino acids that our body needs through the diets.
Most of the plant foods only contain some essential amino acids. But pili nuts are similar to quinoa and soy, which contain all the nine amino acids which are ideal food for people who are on a vegan diet.
A 1-oz serving of the rooster’s unsalted pili nuts is provided 3g of protein. That means 5% of the calories come from the protein.
It is comparable to other tree nuts such as nuts, pistachios, brazil, pecans, cashew, and walnuts which all nuts contain 3-4g protein per ounce.
4. Vitamins And Minerals
Pili nuts contain a variety of vitamins and minerals, but they are also high in copper, manganese, phosphorous, magnesium, thiamin, and vitamin E.
Pili nuts are also a great source of iron, calcium, potassium, zinc, and vitamin B.
Only a 1-oz serving of the roasted unsalted pili nuts can provide you 60-70% of the daily values of the vitamin E which is optimally absorbed by the inherent fat in the nuts.
Pili nuts also contain, one the highest amount of magnesium as compared to the other nuts. The 1-oz pili nuts servings can provide you with 85mg magnesium that make them great nuts for the body.
Because magnesium is an essential mineral for the muscle and nerve functions. It is also useful for energy production, bone health, blood sugar levels, and help to foster stable blood pressure and good for better sleep.
Health Benefits Of Pili Nuts
Pili nuts are one of the superfoods for health. Nutritionally pili nuts contain high amounts of calcium phosphorus, magnesium, manganese, healthy fats, and potassium.
One cup of pili nuts contains 13 grams of protein that can include all 8 essential amino acids which make them a complete protein source.
Pili nuts are also high in antioxidants that can devour the free radicals, those harmful molecules of the body that can contribute to the early aging processes and disease formations.
They are also excellent in reducing inflammatory-related conditions such as arthritis and gout problems. Pili nuts also help to limit the effects of oxidative stress.
According to the one research adding these protein-rich nuts into a diet can potentially improve mental health, cognitive function, and mood.
The fiber that naturally finds in the pili nuts can provide you with an excellent source of fuel to your healthy gut bacteria. It also enhances the efficiency of nutrient intake.
These nuts also enhance the nutritional values of the food. It is also high in magnesium that offers 23% of the daily value per saving, which can offer a plethora of benefits from improved sleep to better bone health.
The mineral deficiency is also responsible for the host of health-related issues which include PMS, brain fog, muscle cramping, and low energy.
Pili is a great food for those people who are struggling to stabilize the blood sugar due to the high-fat content and also nutrient panel.
This results the better blood circulations which include the optimum stress response, increase energy, prevent diabetes, and weight loss.
Here are some surprising health benefits of Pili nuts.
1. Rich In Antioxidants
The pili nut is one of the powerhouses of all the nutrition. In addition to providing a wealth of micronutrients in every ounce, the healthy nuts are also brimming with a range of antioxidants.
Pili nuts contain natural anti-inflammatory substances because they contain such a rich amount of antioxidants. The antioxidant is the compound that can help to fight harmful diseases that cause free radicals.
Some research suggests that antioxidants can play a key role in disease prevention. It may also protect the body against some other conditions like cancer and heart disease.
Pili nuts are an excellent source of manganese which is an important mineral that possesses powerful antioxidant properties. According to one study that was conducted in the Philippines.
Drinking a pili pomade drink can significantly increase the antioxidant and polyphenol levels in the blood within 30 minutes.
Pili nuts also help to maintain healthy blood sugar levels, tissue development, and promote muscles. The antioxidants property that presents in the polo nut can help to counter cancer cell growth.
It also promotes better skin health. This characteristic can make the pili nuts and effective remedy for the aforementioned conditions.
2. Fight Inflammation
Pili nuts are the natural anti-inflammatory nuts because it is a great source of antioxidants.
The antioxidants are the primary eliminate of free radicals, which can cause oxidative stress and also increase the inflammation throughout the body.
Well, the right next to stress inflammation is also the root of many of the world’s most serious illnesses. In fact, it also has been shown that psychological stress can also lead to bodily inflammation.
Inflammation can also trigger many illnesses such as cognitive conditions, heart failures, trigger cancer, and some other dangerous diseases.
Adding pili nuts into your diet can help to cut down the inflammatory condition such as gout, arthritis, and among many other diseases. It also allows you to live a longer and healthier life.
(Also read: How To Stop Breastfeeding)
3. Rich In Kernel
The kernel is one of the most important of the pili nuts. The kernel pili nuts are an excellent source of fats, protein, phosphorus, fats, calcium, potassium, and manganese.
These nutrients can make the pili nuts one of the most nutrient-rich foods. The kernel is used to create the pili nut kernel oil. The kernel pili nut oil is healthier than olive oil.
Pili nut kernel oil also helps to improve the lipid profile because it is rich in antioxidants. The kernel oil that is extracted from the pili nuts is thicker and also contains more nutrition than the numerous types of nuts oil.
It also boasts the antibacterial component which effectively protects your skin against the foreign disease-causing elements.
4. Promotes Heart Health
Pili nuts are great for heart health and contain all omega fatty acids. In fact, pili nuts contain all the essential omega fatty acids which are good for blood circulation.
Consuming pili nuts can also reduce the risk of contracting cardiovascular disease. Because pili nuts contain high amounts of monounsaturated fats and vitamin E which are recognized for lowering the risk of heart disease.
These nuts also contain a significant portion of saturated fat which is known to raise the unhealthy LDL cholesterol level in the body.
But the proportion of monounsaturated fats is greater than the proportion of saturated fat. Pili nuts are also loaded with monounsaturated fats which is a beneficial fat from that found in avocados and other vegetable oils.
Adding these healthy fats in your diet can help to reduce the levels of the bad LDL cholesterol to block the buildup of the plaque in the arteries.
But it is also considered one of the top health benefits that protect you against heart disease.
According to the 2018 study, the person who eats a high amount of nuts can find a lower risk of developing coronary heart disease in the long run.
5. Boost Bone Health
Pili nut is a great source of manganese, magnesium, potassium, calcium, and phosphorus. These all minerals are important for the support of bone health.
Magnesium is important for Vitamin D and calcium regulation in the body. Our bone mineral density naturally begins to decline as we age.
That’s why it’s important to increase mineral intake and ensure that you fulfill the daily requirement. Adding oil nuts to your daily diet is good for your health.
Because it can provide you copper, magnesium, zinc, and other essential nutrients that can keep our bones strong particularly when we age.
Pili nuts are also high in the other micronutrients which is necessary for bone health as well. For example, magnesium can help to regulate the bond integrity.
While copper and phosphor are necessary for maintaining the skeletal structure and maximizing the density of bone.
6. Treat Insomnia
Pili nuts can also heal to help you to overcome insomnia and other sleep-deprived disorders. Because these nuts are rich in many essential minerals, one of them is magnesium.
As I mentioned above, pili nuts contain a high amount of magnesium. This property of magnesium can make the pili nuts one of the excellent remedies for insomnia.
Because magnesium is an essential component of serotonin and other relaxing hormones that can help to prevent the symptoms of sleeplessness and insomnia.
If you do not get full night sleep or a restful night if sleep then adding pili nuts in your diet is good for your body. The high level of magnesium of pili nuts can treat insomnia and help you get better sleep at night.
(Also read: Tripod Position – When Do Babies Start Sitting Up)
7. Good Source Of Protein
Filipino people are consuming the pili nuts as a key source of protein for the centuries. But these nuts are not just a standard source of protein either. Nuts are not the best source of the dietary protein.
One of the simple reasons for this is their lack of the protein density, the amount of the protein the nuts can provide per calorie is low. In fact, pili nut is a great example of what is called the complete protein.
The complete protein nuts contain all the nine of the amino acids that our bodies need but these nuts can’t produce on their own. The people who eat a vegetarian or vegan diet then pili nuts are a great option for them.
Because pili nuts contain high amounts of protein. That’s why no meat needs to be consumed to get an excellent dose to complete their protein level in the body.
Additionally, the pili nuts are outstanding for those people who are on the high fat and low carb diets.
7. Treat Anemia
Anemia is caused by the low level of hemoglobin in the blood. It makes the body look very pale and you get tired very easily.
Due to the low level of hemoglobin in the blood, you can also suffer from difficulty in breathing. Severe anemia can also be a life-threatening disease such as heart failure.
Consuming sufficient iron-rich food can help to prevent them and treat the iron deficiency anemia.
Pili nuts are a great source of iron, adding pili nuts into your daily diet is a great option for the people who are suffering from anemia. Because it will help to treat the anemia by forming the hemoglobin in the body
8. Good Source Of Healthy Fats
Pili nuts are an excellent source of heart-healthy fats. It can provide you 23 grams into a single one-ounce serving. Pili nuts are composed mostly of monounsaturated fats.
This type of fat has shown to lower levels of the inflammation that help to protect against the chronic disease.
Adding monounsaturated healthy fat in for other fat in your diet can increase the bone density, weight gain, and also enhance the mood. Because each serving of pili nut is also very low in carbohydrates.
That’s why many people use pili nuts on the keto to give their fat intake a quick boost. Pili nut is one of the best options for those people who are looking to increase their dietary fat intake.
Because pili nuts only provide you about one gram of carbohydrates per serving. This is also great and well suited for those people who follow a low carb or ketogenic diet.
The most prominent fatty acid is contained within the nuts is oleic acids it is the type of monounsaturated fatty acid that can also be found in the olive oil.
9. Balance The Cholesterol Level
The impressive amount of the healthy fats they found in the pili nuts is great for cholesterol levels. While some people think that these fats are bad for cholesterol levels.
But always remember that not all fats are bad for your health. The omega-3 fatty acids that present in the pili nuts are one of the fats that can help you to balance the cholesterol level in the body.
It also eliminates the excess omega-6 fatty acids in the body. Consuming pili nuts can help to lower heart conditions such as atherosclerosis. These healthy fats also help to prevent strokes and heart attacks.
10. Lower The High Blood Pressure And Hypertension
Sodium is one of the minerals that lead to the preservation of the water in the body, which can uplift the blood pressure level in the body.
Pili nuts contain low levels of sodium which can help to avoid the sudden rise of a blood pressure level in the body.
It also comprises numerous, some other essential minerals that can help to maintain the normal blood pressure level in the body. Magnesium that is present in the pili nuts plays an important role in the relaxation of blood vessels.
That’s why adding pili nuts into your daily life can help to lower the high blood pressure levels and also relax the blood vessels in the body.
They also help to avoid all the complications of hypertension like damage to the kidneys, brain, heart, eyes, and nerves.
11. Aids Digestion
Pili nuts are a great source of fiber. Fiber is a mineral that our body needs in different ways. Fiber can help to boost your digestion and also help your body to overcome a number of digestive problems.
As with the many nuts and seeds, the pili nuts are also an excellent one for optimizing digestion and also improve the gastrointestinal health.
The fiber that is present in the pili nuts can help you to stimulate the peristaltic motion. Consuming fiber-rich foods can help you to prevent constipation and hemorrhoids.
Adding, pili nuts in the body can help you to improve the efficiency of nutrient intake. It can also help to maximize the value of the food that you consume.
12. Boost Immunity
The antioxidants that I mentioned above can give our immune system a break by reducing the strain to constantly fight off body weakening disease and stress.
However, these tropical pili nuts can help your immune system in another way as well. The high levels of vitamin E that present in the pili nut are one of the best immune systems for health.
But also make sure that you will stay healthy. Adding pili nuts in your daily diet can help to boost immunity and make your immune system healthy.
(Also read: Pincer Grasp – What Is Pincer Grasp Definition)
13. Weight Loss
The moderation of the pili nuts can help you to lose weight due to the healthy cholesterol balance. It also contains fiber which is great for the body.
Eating fiber can help the body feel fuller and avoid overeating. Pili nuts are one of the great sources of fiber. That’s why eating pili nuts can help you to lose weight and make you fuller for a longer time.
Cholesterol balancing effects can also help to improve metabolic efficiency. That means your body will begin to burn fat more effectively and quickly. Eating pili nuts can increase metabolism and help you to lose weight.
14. Prevents The Tongue Inflammation
Folic acid or vitamin B9 is one of the most essential Vitamin-b for the body. The tongue inflammation or glossitis is not a painful condition and it also usually caused by the lack of folate in the diet.
As the pili nut is one of the richest sources of the vitamin B9 that help to prevent the tongue inflammation.
These healthy nuts also help to cure the glossitis. Thus, having the pili nuts is one of the best ways to maintain healthy folate levels in the body.
15. Increase The Cognition
The omega-3 fatty acid can help to reduce the inflammation in a neural pathway which can help you to improve the concentration and focus levels.
Furthermore, the antioxidant that presents in the pili nuts can eliminate the oxidative stress that can speed up the neural degeneration.
It can also lead to conditions like dementia. Thus, adding the pili nuts in your diet can help to keep your brain firing on all the cylinders well into your older years.
16. Pili Nuts Energy Booster
Pili nuts can give your body the right blend of proteins, healthy fats, and carbohydrates, minerals, and vitamins that can give you a boost of energy.
Eating pili nuts can help you to get through the day feeling alert and also invigorated.
Pili nuts are one of the great nuts for keeping the energy levels on a more even keel.
How To Add Pili Nuts In Your Healthy Diet
Pili nuts are one of the great additions to any healthy diet. These healthy nuts also fit well with almost any type of diet a person uses which includes paleo diet, keto diet, vegetarians, vegans are gluten-free diet.
You can also sprinkle well the pili nuts over your oatmeal, smoothie bowls, salads, and yogurt. It also makes an excellent addition to the high-fat snacks like fat bombs, homemade trail mix, and also some other bites.
You can also try them by whipping up some pili nut butter as well, which can swap in for the peanut or almond butter in your favorite recipes and desserts.
Pili Nuts Side Effects
Although these healthy pili nuts can be safely enjoyed by most people. But there are also some people who may need to moderate or also limit the intake of pili nuts.
Pili nuts also consider a type of tree nut like other types of nuts such as walnuts, almonds, cashews.
That’s; why the people who are allergic to tree nuts should stay away from them because it may cause serious side effects such as nausea, stomach pain, swelling, and diarrhea.
In severe cases, the tree nuts can even trigger anaphylaxis which is dangerous and life-threatening if you left them untreated. Also, keep in mind that pili nuts are also very high in calories.
It contains 200 calories in each ounce, While it can definitely incorporate into a healthy weight loss diet but it’s important to moderate your intake and also keep the portion size under control.
Because consuming high amounts of pili nuts without making other adjustments into your diet can lead you to excess calorie intake and weight gain. Here are some pili nuts side effects.
1. Allergic Reaction
The people who are allergic to the tree nuts or the peanuts, then they may also experience the allergy to the pili nuts.
The allergic reaction may include a runny nose, watery eyes, abdominal cramps, itchiness, difficulty in breathing, and hives.
2. Pili Nuts High In Calories
Well, there is nothing wrong with eating high-calorie foods. However, for some people, it is easy to over-consume energy-density foods such as nuts.
While a handful of pili nuts are healthy snacks and full of nutritious, but consuming large amounts of nuts can negatively affect the weight.
3. Bitter Taste
Some people who consume pili nuts say that after eating the nuts, the taste of pili buds are suddenly becoming bitter.
But the good thing about this side effect is that it usually goes away by itself in just a few moments. However, this bitter taste may last for hours.
Short Note On Pili Nuts
Pili nuts are one of the types of edible tree nuts which commonly cultivated in the Philippines. It is also used in many Asian cuisines. In addition, pili nuts are also low in carbs and high in heart-healthy fats.
It is also a great source of antioxidants and micronutrients like thiamine, magnesium, manganese, and phosphorus.
That’s why adding these nutritious nuts into your diet also improves heart health, strengthens bone density, and promotes weight loss if you enjoy them in the moderation.
You can easily include this healthy ingredient in your diet from the fat bombs to smoothie bowls to energy bites, there are many ways to include it in the diet.