Pili nuts (Canarium ovatum, Engl.) are large, buttery, extremely high in nutrient nuts, grown in the tropics. While very little is known about these peculiar nuts, they have been suggested to have several benefits for human health and prevent disease. In this article, we’ll be talking about pili nuts health benefits considering:
- General pili nut nutrition
- The nutritional facts of pili nuts
Pili Nuts Health Benefits
Pili nuts are high in protein
Most of the protein of pili nuts is hidden in the kernel, which is good news for us because that’s the part we eat . Pili nuts are very high in protein, with 1 cup containing a whopping 13 grams . Given the daily recommended intake of protein is 46-56 grams per day, this gets you well on your way to meeting this goal.
Pili nuts are high in healthy fatty acids
Not all fats are bad, and some ward off diseases (when consumed in small quantities – a little goes a long way). “What are Healthy Fats? (20 Examples)” Pili nuts contain various fatty acids, including palmitic acid, oleic acid, and stearic acid. These acids have an important role in our metabolic cycle and can provide the energy we need to get through each day .
Overdoing it on these fatty acids does raise cholesterol and cause health problems, so ensure you’re aware of your total fatty acid consumption . Like all foods, some in moderation is healthy for us, but too much can have negative side-effects .
Pili nuts contain several micronutrients
Pili nuts contain various nutrients in the pulp and kernel, including antioxidants, potassium, calcium, magnesium, zinc, iron, and many more [6, 7, 8, 9, 10]. Many of these essential nutrients are also very bioavailable, which means we can absorb them effectively and maximize their nutritional potential .
Pili nuts are high in antioxidants and polyphenols
Pili nuts as a pomace drink (pressed until the oils are released) raised the levels of antioxidants and polyphenols in humans in a recent clinical trial [12, 13]. Antioxidants are healthy because they can eliminate free oxygen radicals produced by our metabolism that can go on to cause disease .
Pili nut oil has antibacterial properties
Many substances are antibacterial, including pili nut oil. Research on pili nut oil has shown these essential oils are readily available in various forms and have natural antibacterial properties . This is good news for pili nut essential oil as a natural preservative, preventing bacterial growth in our food. The health benefits of pili nut essential oil remain unknown.
Pili nuts have immunomodulatory effects
The pulp of pili nuts is high in immunomodulatory compounds, reducing symptoms of immune diseases like asthma and irritable bowel syndrome. While the pulp of pili nuts is less commonly eaten than the kernel, this is a promising natural remedy for immune disorders that are becoming more common in today’s world .
Health Concerns of Pili Nuts
Pili nuts are very high in fat
Today, the downside to our sedentary lifestyle is that we cannot gorge ourselves on fatty foods because we likely won’t have the chance to work it all off before our body stores the excess as body fat. This was useful when food sources fluctuated drastically, but for us today, it means unless you’re heading out for a marathon or long bike ride, you want to limit your fat intake.
Pili nuts contain 96 grams of fat per cup, and you could only be eating around 44-77 grams of fat per day in a 2,000 calorie per day diet [17, 18]. Help yourself to pili nuts but only eat a few at a time unless you’re on a high-fat diet or have a very active lifestyle regime.
Some people are allergic to pili nuts
Like all tree nuts, pili nuts are an allergen for some, inducing a range of symptoms from mild discomfort and hives to anaphylaxis . You should make sure if you are trying pili nuts for the first time that you only try a few and not while you are alone. The good news is that pili nut allergies are rare (much rarer than, for example, peanut allergies) .
In conclusion, pili nuts health benefits
So help yourself to some pili nuts today, bearing in mind they are an energy-packed food source, and a small handful (which is only a few, as pili nuts are quite large) is all you need at a time. Pili nuts contain a wealth of nutrients, fat, and protein to keep you going during your busiest days.