Benefits Of Pistachio Nuts
Not only are pistachio nuts tasty and fun to eat, they're also super healthy.
The health benefits of pistachios include a healthy heart, weight management, prevention of macular degeneration, and hypertension, as well as improved digestion. It also boosts blood, brain and skin health.these edible seeds of the Pistacia vera tree contain healthy fats and are a good source of protein, fiber and antioxidants.
What are Pistachios?
Pistachio, commonly famous by the name ‘Pista‘ in (Hindi,Gujarati,Marathi,Punjabi) also known as ‘Pistha Pappu‘ in Telugu is from Western Asia but it is mostly also available in the Mediterranean region. Pistachios are one of the oldest edible nuts and are commonly used all over the world. Pistachio nuts belong to the Anacardiaceae family from the genus Pistacia. A pistachio tree takes about 10 to 12 years to produce the first crop. They are drupe, where the fruit has a large seed in the center, which is edible.
Pistachios are very nutritious, with a one-ounce (28-gram) serving of about 49 pistachios containing the following:
- Thiamin: 16% of the RDI
- Fat: 12 grams (90% are healthy fats)
- Manganese: 17% of the RDI
- Calories: 156
- Phosphorus: 14% of the RDI
- Carbs: 8 grams
- Copper: 18% of the RDI
- Fiber: 3 grams
- Vitamin B6: 24% of the RDI
- Protein: 6 grams
- Potassium: 8% of the RDI
pistachios are one of the most vitamin B6-rich foods around.
Vitamin B6 is important for several functions, including blood sugar regulation and the formation of hemoglobin, a molecule that carries oxygen in red blood cells.
Pistachios help in reducing bad cholesterol, LDL and increases good cholesterol, HDL in the body thus preventing heart diseases. It also increases strength of the nerves making heart stronger
Pistachios are also the first choice of people who are dieting. Pistachios, with their lower calories, high protein, low saturated fat, and high unsaturated fats, are a perfect contender for ideal weight management.
60% of the daily required phosphorous is present in a cup of pistachios which can prevent even type-2 diabetes. Also phosphorous in pistachios helps in breaking down proteins into amino acids resulting in glucose tolerance.
May Help in Weight Loss
Pistachios are high on fiber that keeps you full for longer, further preventing over-eating. The fiber present in them also helps in boosting your metabolism. Moreover, the monounsaturated fats present in pistachios are soluble in nature and hence help in preventing weight gain. Pistas are also considered as low calorie snacks, so you can enjoy them whenever you feel hungry, so you know that you are not packing up calories.
Prevents Macular Disease or AMD
Pistachios contain carotenoid antioxidants such as lutein and zeaxanthin. These antioxidants help in reducing the risk of contracting an age-related macular disease in the elderly.
Haemoglobin And Blood
Vitamin B6 is the protein that helps in carrying oxygen in the blood. The high quantity of B6 in pistachios if taken daily can increase the oxygen quantity in the blood and increase the haemoglobin count in it.
Promotes Healthy Gut
Pistachios contain high amounts of dietary fiber that helps in strengthening the digestive system. Various studies including one that was conducted in the University of Florida suggest that pistachios are good for the gut bacteria and further help in boosting good gut bacteria. Pistas are a great source of healthy fats, proteins, fibre and antioxidants that make them a great food for your gut.
Promotes Eye Health
The high amount of vitamin E present in the pistachios helps in promoting eye health and also in improving your vision. It also contains carotenoids that protect the eyes from macular degeneration and cataract. Pistas also contain lutein and zeaxanthin, both of which are great antioxidants for the eyes. They protect the eyes from sun-damage and other lights.
Absorption of Iron
Pistachios have a high copper content, which helps in the higher absorption of iron into the body from food sources. This can help combat conditions like anemia as the hemoglobin count rises and increases blood flow. Better blood flow, in turn, also boosts brain health.
Vitamin B6 is present in high concentration in pistachios which is very beneficial to nervous system. Amines are the messaging molecules in the nervous system. In order to develop, they need amino acids which are dependent on vitamin B6 presence in the body. This vitamin builds a sheath called myelin around the nerve fibers. And messages pass via Nerve fibers from one nerve to another. Vitamin B6 helps in building many amino acids which help in proper transmission of nerve impulses.
Vitamin B6 is very important for a healthy immune system. This helps in building blood and proper blood supply throughout the body.
Vitamin E is very essential for a healthy skin and this anti-oxidant is present in pistachios. It integrates the cell membranes of the mucous membranes of the skin membranes. It protects skin from harmful UV rays, prevents from skin diseases and makes skin healthy and more beautiful.
How To Select And Store Them?
- Pistachios are available in many different forms such as unshelled, shelled, salted, roasted, etc. It’s is always advisable to settle on raw, shelled pistachios rather than processed and salted ones as they lose large nutritious values while processing.
- Stock up the shelled pistachios in a sealed, airtight container and unshelled in a cool, dry place. You can also freeze or refrigerate pistachios for almost one year.