Nuts are nature’s way of telling you that good things come in small packages. These bite-sized and crunchy nuts have numerous health benefits and make for great mid-meal snacks. Walnuts, almonds, cashews, pine nuts and hazelnuts make a handful of healthful delights. Out of all the nuts, pistachios often remain the most ignored and underrated. Pistachios (Pistacia vera ) is a delicious nut ( or seed ) that grows on the tree of the same name. Botanically speaking, it is a member of the cashew family. They are a good source of the number of compounds like vitamins, minerals, antioxidants, unsaturated fatty acids, dietary fibers, etc. and presence of these compounds make pistachios very beneficial for us as they provide numerous health and beauty benefits. Pistachios are a good source of Vitamin B6 which helps in increasing the level of oxygen in our blood and also helps in increasing hemoglobin level in our blood. Hemoglobin is an important component of blood.
Pistachios are high in calories and consuming 100 grams of pistachios provides around 562 calories. This makes them an excellent source of energy.
Healthy benefits of Pistachios
Consuming pistachios in moderation may help in promoting heart health. Dr. Rupali shares that pistachios are rich in monounsaturated fatty acids that help reduce high blood pressure. It also contains phytosterols that reduces the absorption of dietary cholesterol from different foods, further keeping the heart healthy. Consuming pistachios help in lowering the bad cholesterol (LDL cholesterol ) in our body and increases good cholesterol level. By doing so, it reduces the risk of various cardiovascular diseases like heart attack, stroke, clogging of arteries, atherosclerosis, etc.
- Good for Anemia:
Regular and moderate consumption of pistachios helps in providing relief from anemia because of the presence of copper in it. The copper present in pistachios allows our body to absorb more iron from the food that we eat, and thus increases our hemoglobin level and provides relief from anemia.
- May Help in Weight Loss:
Pistachios may be especially beneficial for those who wish to lose weight or maintain their weight thanks to their caloric values and fiber and protein content. 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. This is because part of their fat content is stuck within their cell walls, preventing it from being digested in the gut. What’s more, shelled pistachios are good for mindful eating, as shelling the nuts takes time and slows the rate of eating.
- Keeps your skin healthy:
Vitamin E is an antioxidant that integrates with the cell membranes of the mucous membranes of the skin and protects it from the harmful Ultraviolet rays of the skin and thus reduces the risk of various skin diseases and even of skin cancer. Because of its antioxidants benefits, it also plays a significant role in fighting with the unstabilized ions ( free radicals) of our body, stabilizes them and thus prevents them from doing damage to our skin cell.
- 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.
- Rich in Antioxidants:
Pistachios have numerous antioxidants that help in protecting the body from oxidative stress and causing further damage. The presence of antioxidants like vitamin C and vitamin E safeguard the body from free radicals that cause damage in the body. The antioxidants help fight cell damaging free radicals in the body that are responsible for causing premature ageing. They protect your eyes from damage caused by blue light and age-related macular degeneration, a condition in which your central vision is impaired or lost. Pistachios are among the most antioxidant-rich nuts around. They’re high in lutein and zeaxanthin, both of which promote eye health.
- Healthy guts bacteria:
Pistachios are high in fiber, with one serving containing 3 grams. Fiber moves through your digestive system mostly undigested, and some types of fiber are digested by the good bacteria in your gut, acting as prebiotics.
- Provides Fiber benefits:
A serving of one ounce ( or roughly 30 grams ) of pistachios provides around 3 grams of dietary fiber. The dietary fibers don’t provide any calorific benefit but they are still very beneficial for our health.
- Good for diabetes:
Pistachios have a low glycemic index, so they do not cause a sharp rise in blood sugar after someone has eaten them. In a small study of 10 people, eating pistachios reduced high blood sugar when eaten with a carbohydrate-rich meal, such as white bread. The researchers suggest that this is one of the ways that nuts lower the risk of diabetes. Glycation process is a process in which sugar forms inappropriate bonds with proteins and make them unusable and form harmful molecule known as Advanced Glycation End Product (AGE). In addition to this, the glycemic index of pistachios is very low ( in the range of 0-20) which means they slow down the rate at which sugar is absorbed into the bloodstream.
- Reduce colon cancer risk:
Pistachios may reduce the risk of some cancers, such as colon cancer, due to their high fiber content.
- Reduces risk of Age:
Consuming pistachios are good for our eyes as they contain carotenoid antioxidants like lutein and Zeaxanthin in them. These antioxidants fight with the free radicals of our body stabilizes them and thus prevents them from doing damage to our eyes.
- Improves digestive health:
As per a study conducted by the Huntsville Human Nutrition Research Center, Maryland, it was found that eating a handful of pistachios on a regular basis provides relief from indigestion problem as pistachios promote the growth of intestinal bacteria and thus aids in proper digestion of food. In addition to this, the presence of essential nutrients like vitamin B6, copper, manganese, phosphorus and thiamine in pistachios also plays an important role in keeping our digestive system healthy.
- Beneficial for Nerves system:
Regular and moderate consumption of pistachios is beneficial for brain health because of the presence of Vitamin B6 in it.
Vitamin B6 plays an important role in the proper functioning of the nervous system as it builds a sheath between one nerve fiber and others and helps in the quick transmission of nerve impulses in the human body.
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