Not only are pistachios tasty to eat, they’re also healthy. These edible seeds of the Pistacia vera tree contain healthy fats and are a rich source of protein, antioxidants, and fiber.
They also contain various essential nutrients and aid in weight loss, heart, and gut health.
As a matter of fact, people have been consuming pistachios since 7000 BC. At present, pistas are popularly used in several dishes, including desserts like ice cream.
What Are Pistachios?
Pistachios are one of the oldest and commonly used edible nuts around the world. These nuts belong to the Anacardiaceae family from the genus Pistacia. Pistachio nuts are not seasonal and are available all-year-round.
Pistachios Nutrition Facts
Pistachios contain nutrients like carbohydrates, protein, amino acids, fats, and dietary fiber. They also have a rich content of minerals, like potassium, phosphorus, iron, calcium, zinc, copper, and sodium.
These nuts also have essential vitamins, like Vitamin A, B6, C, E, and K like riboflavin, thiamine, folate, pantothenic, choline, acid, and betaine.
Pistachios have low calories and fat content in comparison with other nuts and dry fruits.
List Of Pistachio Nut Benefits
Simple to find and inexpensive, pistas are not only delicious but are also loaded with minerals and nutrients. Here are a few benefits of pistachios for your entire body:
Benefits Of Pistachios For Health
Pistachios have several benefits for health too. Here are few examples:
1. Antioxidant Properties
The shells of pistachios contain a number of antioxidants. These antioxidants neutralize the free radicals after cellular metabolism in the body that cause health conditions like heart disease and cancer.
2. Promotes Heart Health
Taking pistachios daily can decrease the levels of LDL (bad cholesterol) in your body. The nuts are a rich source of an amino acid known as I-arginine, which prevents artery hardening and formation of blood clots.
3. Weight Management
Pistachios are a great choice for people who diet. The nuts, with their low calories, high protein, high unsaturated fats, and low saturated fats are a perfect addition for maintaining an ideal weight.
4. Prevents Macular Disease or AMD
Pistachios contain carotenoid antioxidants, like lutein and zeaxanthin. These antioxidants help in lowering the risk of contracting a macular disease in elderly people.
5. Aids In Digestion
Pistachios are also a great source of dietary fiber, which helps in smooth digestive system. One serving of one ounce or 30 grams of pistachios contains about 3 grams of dietary fiber, to keep your digestive tract working.
6. Iron Absorption
Pistachios have a high copper content which can help in higher iron absorption into our body from food sources. This can help in fighting against conditions, like anemia, as the hemoglobin count rises and increases blood flow.
7. Aphrodisiac Properties
The pistachios greatly influence sexual vitality in men. Studies have revealed that men who take a daily intake of about 100 grams of nuts for three weeks can improve their erectile dysfunction by about 50%
8. Controls Diabetes
Pistachios contain antioxidants that help in reducing glycation process and control diabetes. It can also balance blood sugar levels and blood pressure.
The content of Vitamin A, E, and anti-inflammatory agents present in pistachios can help to reduce inflammation in almost every body part.
Pistachios contain a high amount of Vitamin B6, which helps in building amino acids essential to transfer nerve impulses. Hence, these nuts also play an important part in maintaining a healthy nervous system.
11. Boosts Immune System
Pistachios can boost the immune system because of its rich source of Vitamin B6. They help in strengthening the immune system and also aid in preventing several types of infections and cancer.
Benefits Of Pistachios For Hair
Pistachios have several benefits for hair too. Here are few examples:
12. Stimulates Hair Growth
Pistachios stimulate the growth of healthy hair because of its rich presence of fatty acids.
13. Strengthens Hair
These nuts are an excellent treatment for strengthening hair locks.
14. Increases Hair Flexibility
Making use of pistachio hair mask can deeply nourish and moisturize your hair while improving hair texture. Additionally, these nuts are also beneficial for the treatment of split ends; color damaged, and dehydrated hair.
15. Treats Hair Loss
Pistachios contain a high level of biotin. Daily intake of these nuts can help in combating hair-loss effectively.
Benefits Of Pistachios For Skin
Pistachios have several benefits for skin too. Here are few examples:
16. Natural Moisturizer
Pistachio oil works as a natural moisturizer. It is infused with demulcent properties that have smoothening skin effects. You may consider substituting your daily moisturizer with pistachio oil to attain smooth skin.
17. Fights Ageing Signs
Did you know that pistachios highly benefit in reducing ageing signs? They also contain several potent antioxidants to help neutralize free radicals and leave behind smooth skin.
18. Natural Glow
Pistachios contain high essential fatty acids, which are beneficial for maintaining a glowing skin. You may also include green apples in your diet to ensure a radiant skin.
19. Maintains Skin Health
Pistachios are a rich source of Vitamin E, a fat-soluble antioxidant. These nuts play an essential role in maintaining healthy skin. They can also protect your skin against sun damage and further reduce chances of skin cancer.
20. Promotes Healthy Vision
Pistachios greatly help in promoting a healthy vision and are highly beneficial for those suffering from vision-related issues.
Benefits Of Pistachios During Pregnancy
Here are several ways you can benefit from consuming pistachios during pregnancy:
21. Rich Source Of Protein
The nuts have a high content of protein that is an essential nutrient during pregnancy. The protein can help in muscle and tissue development of an unborn child.
22. Contains Monounsaturated Fatty Acids
Pistas contain monounsaturated fatty acids that can help in lowering bad cholesterol levels and increase good cholesterol in the blood. This can help to maintain the lipid levels during pregnancy.
23. Reduces The Risk Of Infection
The presence of Vitamin A and E in pistachios have antioxidant agents to keep infection problems at bay.
24. Prevents Constipation
Pistas are a rich source of fiber. It can help in preventing constipation, which is a common problem during pregnancy.
25. Rich Source Of Omega-3 Fatty Acids
Pistachios are a rich source of Omega-3 fatty acid that helps in brain development of your baby.
Side Effects Of Pistachios
Consuming pistachios in large quantities can cause certain side effects. Here are few of them:
- Weight Gain- if you consume suggested count of pistachios daily, then this high-protein nut can help you gain weight.
- Blood pressure- consuming roasted pistachios seasoned with salt frequently may help in increasing blood pressure.
- Gastrointestinal Problems- Pistachios may cause digestive problems if your body reacts to the compound fructans present in pistachios. This can aid in constipation, abdominal pain, diarrhea, and bloating.
Are Pistachio Nuts Good For You?
Pistachios are a nutritional powerhouse and contain a wealth of vitamins, minerals, protein, and dietary fiber. Eating pistachios as part of a well-balanced diet can help benefit the heart. But, pistachios that are salted and roasted have lower nutritional value because of the added sodium.
Are Pistachio Nuts High In Iron?
Pistachios have a decent amount of iron with 3.9 milligrams per 100g serving. Also, a great source of magnesium, calcium, vitamin E, and protein, pistachios are a perfect choice for a healthy lunch-time snack.
What Does Pistachio Taste Like?
Pistachios are typically sold with the kernels peeking out of the partly open shells, which makes getting access to the nuts easier. Pistachios are sweet-tasting with a salty aftertaste.
What Nuts Are In The Pistachio Family?
Pistachios, mangos, and cashew nuts are all part of the same plant family.
How To Select Them?
Pistachios can be bought from any grocery store. They are available today in several forms, including shelled, unshelled, sweetened, or salted. One of the best ways to select pistachios is in their natural form.
How To Store Pistachios?
Store up the shelled pistachios in a sealed, airtight container, and unshelled in a cool, dry place. You can also freeze or refrigerate pistachios for one year at least.
How To Use Pistachios?
Pistachios can be taken as a snack, salad garnish, and pizza topping. It can add a beautiful green or purple color to several desserts and dishes. You can also sprinkle them over your favorite oven-baked fish, morning granola, or dessert crust.
Here are few interesting ways to enjoy pistachios:
- You can take pistas in plain or mix them in your favorite recipe.
- Crush pista nuts and dip it in chicken breast in the mixture of crushed nuts and eggs.
- Sprinkle pistachios in frozen yogurt, cereals, and oatmeal to relish a healthy breakfast.
All material in this article is provided for your information only and may not be construed as medical advice or instruction. No action should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
Pistachios are a rich source of healthy fats, protein, fiber, and several nutrients including potassium and Vitamin B6. The benefits of pistachios may include a healthy gut, lower cholesterol, and blood sugar levels. All the more, they’re delicious and an amazing way to improve the overall health.