Nuts Pistachios Health Benefits


Pistachios Health Benefits

Pistachios are a type of tree nut with numerous health benefits. Pistachios are an excellent source of protein, antioxidants and fibre. People consume this source of nutrients in various dishes, such as salads and ice creams. 

The nuts offer numerous health benefits, especially for the intestines, eyes and heart. However, it is essential to opt for unsalted, unsweetened and unroasted nuts that are still in the shell.

What Are Pistachios?

The pistachio is a small tree native to Central Asia and the Middle East. The tree produces edible, green seeds that are widely consumed as food.

Health Benefits of Pistachios

Pistachios have several health benefits, including the following.

Stabilizing blood glucose levels.

Pistachios contain moderate amounts of good carbohydrates that slow their absorption as glucose. They also contain protein, fat and fiber, all of which slow down the glucose absorption process and insulin response. In addition, pistachios contain many antioxidants that may help maintain the function of the cells in the pancreas or pancreas that make insulin.

Good for the heart

Pistachios are rich in monounsaturated and polyunsaturated fats, which help lower LDL cholesterol (the "bad" cholesterol) and improve your overall cholesterol profile. The presence of plant sterols and numerous antioxidants also help maintain heart health.

Healthy blood vessels

High blood pressure has many causes, including stiff blood vessels. However, pistachios help control blood pressure by reducing the stiffness of the blood vessels and allowing them to dilate (or relax) when needed. 

Pistachios are rich in the amino acid L-arginine, which in itself promotes vasodilation of blood vessels, but what is more interesting is the fact that consistent consumption of pistachios increases many different EDRFs (endothelium-derived relaxing factor), which promote blood vessel health. EDRF keeps blood vessels wide and inhibits platelet aggregation. Flexible blood vessels also reduce the risk of damage from atherosclerosis (arteriosclerosis).

Reduces the risk of macular degeneration

Age-related macular degeneration is a progressive condition of the central part of the retina, the macula lutea, or yellow spot. Regular intake of carotenoid antioxidants, such as lutein and zeaxanthin, is associated with a significant reduction in the risk of developing this condition. Pistachios are rich in these antioxidants and will help you keep your eyes healthy for as long as possible.


Pistachios are gut-friendly

Foods that support the health of your gut bacteria are essential in preventing disease and ensuring that you absorb as many nutrients from food as possible. In pistachios, this food source comes primarily from insoluble fiber, which the bacteria that live in the gut can metabolize. This fiber helps increase the colonies of good bacteria in the intestines, leading to a reduction in risk factors for various diseases such as cancer, peptic ulcers and other digestive disorders.


Healthy Skin

Aging also affects the skin. Much of that effect may be due to overexposure to UV radiation from the sun, which can damage the skin, making you look older faster. Pistachios contain vitamin E, one of the best and most prescribed vitamins for maintaining skin health. Vitamin E reflects a certain amount of UV radiation and also helps to suppress the amount of damage the skin can have.


Supports the health of the nervous system

Pistachios are rich in vitamin B6, which is an essential factor for proper protein metabolism. Protein metabolism must be in alignment to form the myelin sheath around nerve fibers. This is a white, fatty tissue that covers the nerves of the peripheral nervous system. This myelin sheath ensures that conducting electrical impulses find their way to their intended targets and are not lost.


Suitable for the sex drive

Often the cause of a low sex drive can be related to something as simple as low fat in the diet. Specifically saturated fat, which pistachios contain but not in overwhelming amounts. Testosterone is the primary determinant of libido and requires fat and cholesterol for production. Saturated fat lends itself to cholesterol, which then translates into increased production of this vital hormone. The presence of selenium and zinc also helps in the production of testosterone, especially in men.


Pistachio nuts help increase red blood cell count

A holistic approach is needed to achieve this when it comes to increasing red blood cell count or treating anemia. Pistachios contain reasonable amounts of iron and significant amounts of copper, which is an essential factor determining iron absorption. Vitamin C also ensures that the iron ingested is used.


Reduces the risk of skin cancer

Many cases of skin cancer are caused by excessive sun exposure, which causes unwanted mutations in skin cells. Pistachio nuts contain protective vitamin E in the form of gamma-tocopherol, which blocks the penetration of harmful UV rays into the skin, where they cannot cause damage. Vitamin E also helps to protect cell membranes from the effects of UV damage and dehydration, thus strengthening cell health.


Pistachio nuts promote the growth of luscious hair

The growth of luscious hair requires a steady supply of multiple vitamins and minerals, including vitamin E and biotin. Pistachio nuts contain these nutrients as well as the amino acid L-arginine. A common cause of hair loss is the insufficient blood supply to the hair follicles, making all nutrients unusable. An adequate supply of nutrients also supports regular hair growth cycles.


Eating Pistachios

There is a whole range of possible uses for pistachios; you can add it to sweet and savory dishes, served hot or cold. Can mix it into sauces, used as a topping or eaten on its own as a snack or treat. You can maximize the flavor and texture of these nuts in the following ways:


Add it to your pesto sauce

Walnuts or pine nuts are usually used for pesto, but pistachios can be a good alternative with their beautiful green color. Process them in a food processor and combine them with olive oil, fresh basil and some herbs. In doing so, you will get a pesto sauce with a mild and unique nutty flavor.


Serve with fruit

The creamy, salty flavor of pistachios can complement fruits well. Saute pistachios with butter and brown sugar (use minimal) to give them a light glaze. Sautéing denotes a cooking technique much like stir-frying. Serve freshly cut fruit on top to make a refreshing and healthy dessert.


Use it as a breadcrumb

Ground pistachios can give main dishes a delicious crust. Use it to coat fish or chicken before deep-frying.


Which pistachios to pick?

Remember that the quality of pistachios is essential to ensure that they offer only health benefits. Stay away from pistachios that have been bleached. Bleaching is done to make the shells of the nuts whiter. However, this can negatively affect the levels of beneficial phytochemicals. The process also leaves behind residues of bleach that can be harmful to your health. Select only unbleached (organic) pistachios to ensure they are safe and of the best quality.


Consumption of pistachios

The nuts are often eaten whole, fresh or roasted and salted. They are also used in pistachio ice cream, kulfi (artisanal ice cream as traditionally prepared for centuries on the Indian subcontinent), spumoni (a classic Italian dessert that has evolved in the United States into an ice cream topped with whipped cream and often flavored with chocolate, cherry, and pistachios), Neapolitan ice cream cake, pistachio butter, pistachio paste (something widely used in French patisserie), and confections such as baklava, pistachio chocolate, etc.


Rich in nutrients

Pistachios contain many essential nutrients.

About fifty kernels of roasted nuts contain:

  • Calories: 156-159
  • Proteins: 5.72 grams (g)
  • Phosphorus: 139 mg - 14% of the recommended daily intake
  • Potassium: 291 mg - 8% of the recommended daily intake
  • Carbohydrates: 7.70 grams
  • Copper: 18% of the general daily intake
  • Magnesium: 34 milligrams (mg)
  • Manganese: 17% of the general daily intake
  • Sugars: 2.17 g
  • Thiamine: 0.247 mg - 16% of the general daily intake
  • Fats: 12.85 g (90% are healthy fats)
  • Fiber: 3.00 g
  • Vitamin B6: 0,482 mg - 24% of the daily recommended intake: Approximately fifteen to twenty-five grams of pistachios provide about 37% of the recommended daily intake of vitamin B6. Vitamin B6 plays an essential role in protein metabolism and cognitive development.

Adam Hari

This is my profile, I seek to provide helpful content on several areas, especially health and fitness.

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