10 Amazing Health Benefits of Pili Nuts

Updated on November 13th, 2019
pili nuts benefits

You might be wondering what pili nuts are. Well, these nuts are like the best-kept secret waiting to be revealed. Pili nuts are regarded as the most-nutritious nuts on the planet. They belong to the dense volcanic soils of the Philippines. In 1977, the Philippines exported around 3.8 tons of pili preparations to parts of Australia and Guam. These nuts offer a wide range of health benefits as well.

If you want to know what these health benefits are, then you are on the right page. Read on to unveil the secrets.

An Overview of Pili Nuts

Pili Nuts

Pili nuts, the fruits of pili nut(1) trees, vary in size from about 1- to 3-inches long to around 0.5- to 1.5-inches across, mostly having a teardrop shape.

A tough shell safeguards these nuts and features a fibrous seed coat sticking to the exterior of its hard shell. In general, pili is a sort of evergreen tree that is scientifically known as Canarium ovatum.

This resinous-wood, symmetrical and tall trees, which can grow up to a height of 20 feet, belong to the regions of Papua New Guinea, Northern Australia, and Southeast Asia.

You can primarily find them in the Philippines where they get extensively grown for the nuts. Pili nuts stay edible for a really long period, hence serving the region as an imperative source of vital nutrients.

[Read: Nuts and Seeds to Your Diet]

Pili Nuts Nutritional Profile:

Pili nuts offer an impressive nutritional profile, for the least. The unique nutritional composition of pili nuts is the primary reason why a large number of people prefer adding them to their daily diet. The majority of the constituent in the nuts is fat; however, they are also a rich source of carbohydrates(2) and proteins.

Since pili nuts work as a complete protein and contain all vital amino acids, it makes enough sense to add them to your daily diet. These nuts contain the highest magnesium constituent of any nut found on the planet – and you’ll thoroughly understand that it’s a rare combination.

Pili nut’s single serving is good enough to fulfill your daily requirement for manganese and copper and, on top of that, you get a healthy high dose of beneficial fat. At over 650 calories, one medium cup of it can serve the role of an extremely healthy snack or a complete meal replacement.

[Read: Benefits of Brazil Nuts]

10 Incredible and Science-Based Pili Nuts Benefits

While an overdose of pili nut can load you with unwanted fat, eating them in moderation can do a world of good for your health.

Some of the major benefits of pili nuts include:

1. Supports Digestion

Similar to most seeds and nuts, pili nuts can work wonders for your digestive system along with enhancing your gastrointestinal health. They are a rich source of natural fiber that helps stimulate peristaltic motion and, therefore, prevents hemorrhoids as well as constipation.

2. Treats Inflammation

Just like most nuts, pili nuts are a good source of antioxidants that destroy free radicals from our body to ease the stress and reduce inflammation from our body. Pili nuts are known to be extremely beneficial in reducing the inflammation caused by arthritis.

3. Prevents Chronic Diseases

Pili nuts contain a diverse combination of anti-oxidants that come in hand for reducing free radical damage as well as oxidative stress, which is one of the major triggers for several chronic diseases. The anti-oxidants in pili nuts neutralize different types of harmful byproducts of cellular metabolism that can cause healthy cells to malfunction or mutate.

[Read: Benefits for Eating 5 Almonds]

4. Balances Cholesterol

figs help in lowering the cholesterol levels
Image: shutterstock

Omega-3 fatty acids are one of the major constituents of pili nuts. Consumption of omega-3 fatty acids is known to balance cholesterol levels in our body along with eliminating surplus omega-6 fatty acids, hence reducing the risk of critical heart diseases such as strokes and attacks.

5. Weight Loss

When consumed in moderation, the healthy fiber and cholesterol-balancing properties found in pili nut improve the metabolism of your body, which aids in burning fat more efficiently and quickly to curb unwanted weight gain.

[Also Read: Natural Remedies to Lose Weight ]

6. Controls Diabetes

Consuming all eight vital amino acids found in pili nuts makes these nuts extremely beneficial for people who have diabetes.

Pili nuts aid in balancing blood glucose levels along with making sure that your body is releasing insulin in appropriate amounts and at appropriate times. This nut considerably prevents the perilous peaks and plunges in people with diabetes.

7. Increases Cognition

In general, omega-3 fatty acids are associated with decreasing inflammations in neural pathways to help improve focus and concentration. Furthermore, various antioxidants found in these nuts have the potential to destroy the oxidative stress responsible for speeding up neural degenerations and even leading to critical brain disorders such as dementia.

8. Improves Bone Health

Bone Health

Pili nuts provide essential minerals such as magnesium, manganese, phosphorus, calcium, zinc, and copper – many of which help build and maintain solid bone structures.

[Read: Foods to Boosting Energy]

9. Boosts Immunity

As discussed above, the antioxidants found in pili nuts support our immune system in combating different types of body-weakening stress and diseases. Besides, pili nuts are also rich in vitamin E that is known to boost our immune system tremendously.

10. Aids in Sleep

Pili nuts contain high amounts of magnesium, which is an essential constituent of serotonin and several other calming hormones that help prevent the symptoms of sleeplessness and insomnia.

How to Incorporate Pili Nuts in Your Diet?

In case you don’t have any food restrictions associated with personal beliefs, intolerance, or allergies, you can freely include pili nuts to your daily diet to address your daily need for healthy fats. If you are a vegetarian, feel free to supplement all your protein needs with these nuts confidently.

They’re incredibly delectable when served raw; however, in case you savor a crispy and detailed texture of your meals, go ahead and sprinkle roasted pili nuts over your favorite dish.

Pili nuts also go well with honey and coconut milk. For the main course, you can include them in your preferred poultry dishes. No matter what, using pili nuts in moderation can offer great health benefits to you; so why wait, feel free to snack on them anytime you prefer.

2 DIY Recipes to Gain the Maximum Benefits of Pili Nuts

You can enjoy pili nuts as a snack, a sprinkler on your fruit beverages, or with your poultry dishes. No matter how you consume it, pili nuts will only add to the goodness of your food. Let’s have a look at two widely preferred pili nut recipes:

1. Pili Nut-Crusted Chicken Breast Chia Salad Recipe

Ingredients You’ll Need:

  1. Chicken breasts, two skin-on
  2. Grounded, salted or plain pili nuts, two tablespoon
  3. Dried oregano seasoning, one tablespoon
  4. Fresh oregano sprig
  5. Half a lemon or lemon juice
  6. Halved Brussels sprouts, a large handful
  7. Green olives, a dozen
  8. Mixed greens bag
  9. Extra virgin olive oil, one tablespoon
  10. Greek dressing, paleo-approved
  11. Pili nuts for topping

How to Prepare:

  1. Preheat your oven to 400-degrees F
  2. Add ground pili nuts with the spice blend, make sure you reserve the fresh oregano – coast the chicken breasts
  3. Spread oregano and green olives in a mid-sized Pyrex tray
  4. Put the Brussels sprouts over the chicken and chicken over the olives, or wherever it properly fits on the tray
  5. Squeeze the lemon gently on the top and spread the EVOO evenly on the sprouts
  6. Keep it in the oven for 20 to 25 minutes. Take care of the doneness after 25
  7. Put the salad greens in your preferred Greek dressing (preferably EVOO based. Beware of vegetables and canola)

When your chicken is ready, gently slice and top the salad. Add the sprouts and olives to the bowl’s rim and top with your favorite nuts and seeds. Add lemon zest on top of the chicken if you so desire.

2. Pili Nuts Keto Fat Bomb Recipe


You will need a food processor and a tiny muffin tin having paper liners. Though all the ingredients here are negotiable in quantity depending upon your preference, we recommend not to use over one teaspoon of vanilla. We also suggest you start with an equal amount of spices and sweetener (cardamom, cinnamon, as well as monk fruit sweetener)

How to prepare:

  1. Blend shredded coconut and coconut oil in a food processor
  2. Add all the ingredients mentioned above in the recipe
  3. Roughly scoop out the mixture with a good tablespoon one by one and put them in the muffin tin having the mini-cupcake liners in the right place
  4. Next, you can top with pili nuts and cacao nibs as desired
  5. Lastly, freeze the stuff for some 30 minutes. Enjoy!

[Read: Keto Egg Fast Diet]

Side-Effects and Precautions to Be Undertaken While Using Pili Nuts

Though pili nuts offer tremendous health benefits, certain side effects come along with them, particularly when consumed in excess. Some of the side effects and precautions include:

  • Allergies: Pili nuts can lead to an allergic reaction in individuals who are allergic to peanuts
  • Suppress appetite: Since pili nuts are high in fat content, they give a feeling of fullness even when consumed in moderate quantity. As a result, it suppresses your appetite
  • Bitter taste: Some people aren’t able to go well with the bitter taste pili nut leaves in their mouth

Pili nuts are extremely beneficial for your health, thanks to their rich and diverse nutritional values that are potent at enhancing your overall health along with safeguarding you from a wide range of chronic diseases. However, you should enjoy it in moderation since excessive use of pili nuts can have certain adverse effects on your body.

Simply follow the recommendations given in this post and, rest assured, you’ll love these phenomenal nuts. So try the pili nuts recipes today and start a new chapter of healthy and happy life with great taste.


1. Is Pili nut Keto-friendly?

Pili nuts are excellent alternatives to cashews and walnuts. These nuts are rich in fats and one ounce of its serving is about 200 calories. Thus making it a perfect keto-friendly food.

2. Is Pili Nuts safe for pregnant?

Pili nuts are known for their Iron and magnesium levels in them. Research states that right amount of magnesium can help in preventing premature contractions during pregnancy. Also, magnesium is good for the bone health in babies.

3. Are pili nuts good for diabetics?

Amino acids present in pili nuts makes them diabetic friendly. They also help in balancing the glucose levels to ensure the proper functioning of the insulin. By regulating insulin levels, they prevent your body from producing a lot of sugar. Which is harmful to people suffering from diabetes.

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