Wednesday, February 21Food Security Matters

8 Health Benefits of Pili Nuts, Uses, and Side Effects

Welcome to the wonderful world of pili nuts! Get ready to discover a hidden treasure that not only tantalizes your taste buds but also provides an array of health benefits. Packed with nutrition and known for their medicinal uses, pili nuts are a powerhouse of goodness waiting to be explored. Whether you’re looking for a healthy snack or seeking natural remedies, this blog post will uncover everything you need to know about the incredible benefits of pili nuts. So sit back, relax, and let’s dive into the fascinating world of this exotic nut!

What is Pili Nut

The pili nut, scientifically known as Canarium ovatum, is a small but mighty nut that is native to the Philippines. It belongs to the Burseraceae plant family, which also includes other aromatic resin-producing trees. With its elongated shape and distinct pointed tip, the pili nut stands out among its nut counterparts.

This remarkable tree can reach heights of up to 20 meters and is usually classified as a large shrub or small tree. Its glossy green leaves add to its charm while providing shade for the delicate nuts that grow in clusters on its branches. When fully ripe, these nuts take on a beautiful golden-brown color.

Pili is native to the Philippines

Pili nuts are predominantly found in Southeast Asia, particularly in countries like the Philippines and Papua New Guinea where they thrive in tropical climates. These regions provide the ideal habitat for pili trees due to their rich volcanic soil and ample rainfall.

With an enticing aroma and unique appearance, it’s no wonder why pili nuts have captured attention worldwide. But what makes them truly special are their incredible health benefits – something we will explore further in this blog post! So let’s dig deeper into why these little gems deserve a spot in your pantry.

Pili Nut Nutrition Per 100g

Pili nuts are not only delicious but also packed with essential nutrients that can benefit your overall health. Let’s take a closer look at the nutritional profile of pili nuts per 100g serving. These nuts are gaining popularity for their unique taste and numerous health benefits.

Below is the approximate nutritional information for raw pili nuts per 100 grams:

  • Calories: 800 kcal
  • Carbohydrates: 7.9 g
    • Sugars: 2.6 g
  • Protein: 9.1 g
  • Fat: 86.5 g
    • Saturated Fat: 46.3 g
    • Monounsaturated Fat: 32.4 g
    • Polyunsaturated Fat: 6.8 g
  • Fiber: 3.6 g
  • Calcium: 147 mg (15% DV – Daily Value)
  • Magnesium: 639 mg (160% DV)
  • Phosphorus: 766 mg (109% DV)
  • Potassium: 491 mg (14% DV)
  • Iron: 4.7 mg (26% DV)
  • Zinc: 3.6 mg (24% DV)
  • Copper: 1.6 mg (79% DV)
  • Manganese: 4.3 mg (217% DV)
  • Vitamin E (alpha-tocopherol): 45.2 mg (226% DV)

Pili nuts are an excellent source of healthy fats, particularly monounsaturated fats, which are beneficial for heart health. They are also rich in minerals like magnesium, phosphorus, and potassium, which play essential roles in various bodily functions. Additionally, pili nuts are high in vitamin E, an antioxidant that helps protect cells from oxidative damage.

Please note that the nutritional content of pili nuts may vary slightly based on factors such as the variety, growing conditions, and processing methods. The values provided above are approximate and can serve as a general reference for the nutritional composition of pili nuts.

As with all nuts, pili nuts are calorie-dense, so it’s essential to enjoy them in moderation as part of a balanced diet. They can be eaten raw, roasted, or added to various dishes, desserts, and snacks for their unique flavor and nutritional benefits. If you have specific dietary considerations or health concerns, it’s always best to consult with a healthcare professional or a registered dietitian for personalized advice.

8 Health Benefits of Pili Nuts and Medicinal Uses

The health benefits of pili nut are truly remarkable. This nutrient-dense superfood is packed with essential vitamins, minerals, and antioxidants that can support overall well-being.

Here are some of the potential health benefits of consuming pili nuts:

  1. Heart Health: Pili nuts are an excellent source of monounsaturated fats, specifically oleic acid. These healthy fats have been associated with a reduced risk of heart disease by helping to lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels.
  2. Weight Management: Despite being calorie-dense, the combination of healthy fats, protein, and dietary fiber in pili nuts can promote satiety and reduce overall calorie intake, making them a suitable addition to a balanced diet for weight management.
  3. Antioxidant Properties: Pili nuts contain vitamin E, which acts as an antioxidant that helps protect cells from oxidative stress caused by free radicals. Antioxidants play a role in supporting overall health and may help reduce the risk of chronic diseases.
  4. Mineral Content: Pili nuts are rich in essential minerals such as magnesium, phosphorus, potassium, iron, zinc, copper, and manganese. These minerals are crucial for various bodily functions, including bone health, muscle function, and immune support.
  5. Digestive Health: Pili nuts are a good source of dietary fiber, which aids in digestion and supports a healthy gastrointestinal system. Adequate fiber intake can help prevent constipation and promote regular bowel movements.
  6. Blood Sugar Regulation: The healthy fats and fiber in pili nuts can help slow down the absorption of carbohydrates, leading to better blood sugar regulation. This can be beneficial for individuals with diabetes or those at risk of developing diabetes.
  7. Anti-Inflammatory Properties: Pili nuts contain bioactive compounds that have shown anti-inflammatory properties in some studies. Reducing inflammation can be beneficial for overall health and may help alleviate certain inflammatory conditions.
  8. Nutrient-Dense Snack: Pili nuts are a nutrient-dense snack option, providing a wide range of essential nutrients in a small serving. They can be a convenient and wholesome snack for people on the go.

It’s important to note that while pili nuts offer several health benefits, they are calorie-dense, so portion control is essential, especially for those watching their calorie intake. Additionally, individual responses to foods can vary, and some people may have allergies or sensitivities to nuts, including pili nuts.

As with any dietary change or addition, it’s recommended to consult with a healthcare professional or a registered dietitian to ensure that pili nuts are suitable for your specific health needs and to incorporate them as part of a well-balanced diet.

Possible Side Effects and Disadvantages of Pili Nut

While pili nuts boast an impressive array of health benefits, it’s important to note that they may not be suitable for everyone. Here are five possible side effects and disadvantages associated with consuming pili nuts:

1. Allergic reactions: Like any other nut, pili nuts can cause allergic reactions in some individuals. Common symptoms include itching, swelling, hives, and difficulty breathing. If you have a known nut allergy or experience these symptoms after eating pili nuts, it’s best to avoid them altogether.

2. High calorie content: Pili nuts are high in calories due to their fat content. While healthy fats are beneficial in moderation, excessive consumption of calorie-dense foods like pili nuts can contribute to weight gain if not balanced with a healthy diet and exercise.

3. Digestive issues: Some people may experience digestive discomfort such as bloating or diarrhea when consuming large quantities of pili nuts. This could be attributed to the high fiber content present in these nutritious snacks.

4. Oxalate sensitivity: Pili nuts contain oxalates which can contribute to the formation of kidney stones in individuals prone to this condition. If you have a history of kidney stones or are advised by your healthcare provider to limit oxalate intake, it’s advisable to consume pili nuts in moderation.

5. Interactions with medications: Pili nut extracts or supplements may interact with certain medications such as blood thinners or antiplatelet drugs due to their potential anticoagulant properties. It’s crucial for individuals taking such medications to consult their healthcare provider before incorporating significant amounts of pili nuts into their diet.

As always, it is recommended that you consult with a healthcare professional before making any changes to your diet or introducing new foods into your routine

How to Eat Pili Nuts

Pili nuts are not only delicious and nutritious, but they can also be enjoyed in various ways.

Here are some common ways to eat pili nuts:

  1. Raw: Pili nuts can be eaten raw as a simple and nutritious snack. They come shelled, so you can directly consume them as is. Raw pili nuts have a creamy texture and a slightly sweet taste.
  2. Roasted: Roasting pili nuts enhances their flavor and brings out their nuttiness. Spread the shelled nuts on a baking sheet and roast them in the oven at around 350°F (175°C) for 10-15 minutes or until they become slightly golden and aromatic. Let them cool before enjoying.
  3. Salted or Seasoned: You can add flavor to raw or roasted pili nuts by seasoning them. Toss the nuts in a bit of olive oil and sprinkle them with salt, garlic powder, chili powder, or your preferred spices for a savory snack.
  4. Candied: For a sweeter treat, you can candy pili nuts. Create a syrup with sugar and water, then coat the nuts in the syrup and let them cool on a baking sheet. The result is a crunchy and sweet snack.
  5. Nut Butter: Pili nuts can be made into a creamy and delicious nut butter. Blend roasted pili nuts in a food processor until smooth and creamy, and you’ll have a rich and nutritious spread.
  6. Trail Mix: Add pili nuts to your favorite trail mix for an extra crunch and flavor. Combine them with other nuts, seeds, dried fruits, and even some dark chocolate for a satisfying and energy-boosting snack.
  7. Baked Goods: Incorporate crushed or chopped pili nuts into baked goods like cookies, cakes, muffins, and granola bars. They can add a delightful texture and nutty flavor to your favorite recipes.
  8. Savory Dishes: Crushed pili nuts can be used as a topping for salads, rice dishes, or stir-fries, adding a unique twist to savory meals.

Remember that pili nuts are calorie-dense, so enjoy them in moderation as part of a balanced diet. They are a great source of healthy fats, protein, and essential minerals, making them a nutritious and versatile addition to your culinary repertoire.


Packed with healthy fats, protein, vitamins, and minerals, pili nuts offer a range of benefits for overall well-being. They can support heart health by reducing cholesterol levels and promoting good cardiovascular function. The high antioxidant content helps fight inflammation and protect against chronic diseases like cancer.

Additionally, pili nuts are known to enhance brain function and improve cognitive abilities. Their anti-inflammatory properties may also help alleviate symptoms of arthritis and other inflammatory conditions.

While there are some possible side effects associated with consuming pili nuts in excess or for individuals with specific allergies or sensitivities, these can be minimized by practicing moderation and consulting a healthcare professional if necessary.

When it comes to incorporating pili nuts into your diet, the options are endless! Whether you choose to enjoy them as a snack on their own or incorporate them into various recipes such as salads, smoothies, or desserts – there’s no shortage of delicious ways to reap their benefits.

Note: This article also answer the following local questions:

  • Benepisyo ng Pili Nut
  • Ano ang vitamins o bitamina ng Pili Nut
  • Epekto sa katawan sa pagkain ng Pili Nut
  • Side effects ng Pili Nut
  • Masamang epekto ng pagkain ng Pili Nut
  • Anong vitamins ang makukuha sa Pili Nut
  • Ano ang naidudulot ng Pili Nut sa ating katawan

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