Chilgoza Pine Nuts

The edible seeds of pines are called pine nuts. There are about 20 species of pine that produce edible seeds suitable for human consumption. Amongst all, “Chilgoza”, also known as “Neja” or “Neje” is one of the popular pine nuts with significant nutritional value and health benefits. It is consumed and utilized for various reasons ranging from nutrition to medication and serves as a main source of income for people in hilly areas. Chilgoza pine tree found in the north western Himalayan region produces Chilgoza pine nuts. Its range spreads from Garhwal to Baluchistan in Pakistan and on to Afghanistan. It normally exists at an altitude of above 5500 upto 9000 feet. It is a strong tree that needs very small quantity of soil and can survive in extreme cold and drought weather conditions. It plays an important role in preserving ecology of hilly regions as it prevents soil erosion. Its botanical name is “PINUS PINEA” and it belongs to family of “Pinaceae, genus Pinus”. Its fruit is its most used part and its edible part is its seed. Its other common names are Pine nut, Pinon nut, Pignoles, Pignola, Pinyon nut, Pinus and Pinea etc. May and June is the flowering season for this tree and till September to October of the next year the cones fully ripen. The age and size of the pine tree determine the harvest of fruit. A single tree may yield from 25 to 400 cones. The ripe cone contains edible seeds called chilgoza. The pines are plucked green and the seeds are shaken out after heating the cone that opens it easily. The seeds are cylindrical in shape and pointed at tips, measuring 2-3 cm in length. Its skin is dark brown in colour and needs to be removed before eating. Chilgoza is found in Kinnaur district of Himachal Pradesh, India and few other places in the world including Kabul. It is a chief cash crop for the tribals of Kinnaur that raises good money for them. Chilgoza is an expensive nut that costs approximately INR 1800-2400 per kilogram. Generally 100 seeds weigh 30-40 grams. Chilgoza is known for its nutritional and medicinal values. Chilgozas’ are high-fat nuts and are rich in carbohydrates and proteins. They are an excellent source of vitamins A, Bl, B2 and B3, manganese, copper, magnesium, molybdenum and Zinc. They are also a source of dietary fiber. Although all nuts are rich in proteins and various nutrients, because of presence of some rare fatty acids, chilgozas’ bear a special value amongst all other nuts.

Pine Nuts & Your Health

Chilgozas’ have tremendous nutritional and medicinal value. Because of their health benefits, they are exported all over the world. Chilgoza nut have been evaluated to contain 7.5% moisture, 16% protein, 22% carbohydrate, 2% fibers, 50% fatty material which is mixture of palmitic, stearic, oleic and linoleic fatty acids and about 3% minerals having mainly calcium, phosphorus and iron. It also contain vitamins B2 (riboflavin) and B3 (niacin). All these constituents and nutrients are vital for our body and play an important role in prevention of several diseases. The health benefits of each of them are described below. • Chilgoza is a boon for all those who wish to reduce weight fast or are on dieting. Chilgoza is known to be the only source of pinoleic acid that stimulates the hormones that suppresses appetite. A small quantity of chilgoza can provide enough pinoleic acid to stimulate the intestines to produce CCK hormones. These hormones subdue the feeling of hunger, results in slower rate of digestion and a feeling of fullness. • Chilgoza is the only nut with highest concentration of oleic acid. Oleic acid is a mono-saturated fat that helps the liver to eliminate harmful triglycerides from the body. • Chilgozas’ contain the same mono-saturated fats as in olive oil and are very good for heart. They also prevent heart attacks by reducing cholesterol and protecting arteries from damage. • Chilgoza also serves as a good antioxidant that protects the cells from damage due to free radicals. • Chilgozas’ are a rich source of iron that boosts hemoglobin level of the blood. • Magnesium in Chilgozas’ helps in reliving muscle cramps, fatigue and tension. Zinc in chilgoza gives immunity against infections. • Vitamin B2 (riboflavin) contained in chilgoza is good for growth and the production of red blood cells. It keeps skin and hair healthy. It aids in functioning of liver and enhances the vision while reducing the risks of cataracts. • Vitamin B3, (niacin) contained in chilgoza improves the sex hormones and cortisone, thyroxin and insulin levels in the body and also promotes a sense of well-being. It is also a memory booster. It also helps in lowering blood pressure and promotes the flow of blood in the body. • Vitamin A and E in chilgozas’ are good for eyes and skin. Despite being such a valuable nut, Chilgoza pine tree is categorized as a threatened species. Excessive cutting for use as fuel and grazing by cattle with little efforts towards regeneration of this pine tree has taken this pine species to the verge of its extinction. The Himachal Pradesh State Forest Department is trying artificial regeneration of Chilgoza Pine at many places. Several educational, replantation, and conservational plans for this tree are being carried out in India and in the Suleiman mountain range of Pakistan.

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