Pili nuts are tropical nuts with a buttery flavor. They have a teardrop shape and are protected by a hard shell and a fibrous seed coat that tends to stick to the outside of the shell. Roasted unsalted pili nuts have low carbohydrate content. A 30-gram serving of it contains only 1g of carbohydrates with 24 grams total fat. It is also one of the few plant sources that can provide the body with high levels of protein, with all of the essential amino acids we need through diet. Furthermore, the nut also contains high amounts of Vitamin E, copper, thiamin, manganese, magnesium, and phosphorous, as well as a source of zinc, iron, calcium, and potassium, and other B-vitamins (1).
Several Known Benefits Of Pili Nuts
A 30-gram serving of roasted unsalted pili nuts provides 85mg magnesium. This mineral is involved in blood sugar and glucose function (2).
Pili nuts contain a diverse mix of minerals that can play a role in boosting our bone health. We all know that our bone mineral density naturally declines as we age and because of this, we need to eat foods that can increase our mineral intake. Calcium, copper, magnesium, manganese, phosphorus, and zinc – all present in Pili nuts – are essential in keeping our bones healthy and strong (3).
Protein is needed by our body to stay healthy and work the way it should. It has an important role to play in organ development, muscle growth and healing, and metabolic activity. Not getting enough of it can lead to health issues including tissue breakdown and muscle loss. Luckily, pili nuts contain a sufficient amount of it (4,5).
These healthy nuts are also brimming with a range of antioxidants, compounds that fight disease-causing free radicals to prevent cell damage and alleviate inflammation. Its manganese content possesses powerful antioxidant properties (6). In fact, the results of a study revealed that drinking a pili pomace drink significantly increased antioxidant and polyphenol levels in the blood within just 30 minutes (7).
How To Incorporate Pili Nuts Into Our Nutritional Plan
- Though pili nuts are delicious when served raw, we can also roast and sprinkle them over the dish of our choice.
- They go exceptionally well with coconut milk and honey.
- Add them to stir-fry or to poultry dishes.
Sources:
- https://www.verywellfit.com/pili-nuts-nutrition-facts-and-health-benefits-4784039
- https://www.eatingwell.com/article/a/what-are-pili-nuts-and-are-they-good-for-you/
- https://www.organicfacts.net/health-benefits/fruit/pili-nuts.html
- https://www.webmd.com/diet/benefits-protein#1
- https://link.a.com/article/10.1023/A:1015266423254
- https://a.ncbi.nlm.nih.gov/1444472/
- https://www.ncbi.nlm.nih.gov/pmc/a/PMC5641421/
