How Much Pistachios Are Healthy??

Pistachios are one of the oldest nuts in the world. They are native to Asia, particularly in Iran. Archaeological evidence dates the association of pistachios and man as early as 6,000 BC. Pistachios were cultivated in Iran, Iraq, and Syria and were introduced to the Romans in 100 AD. These days, apart from Iran, Iraq, and Syria, pistachios are being farmed in many countries like the United States, Australia, Turkey, and China, among others.

A pistachio tree need about 10 to 12 years to produce the first product. Pistachios are a drupe, where the fruit has a large seed in the center. This seed is eatable. The pistachio are not seasonal and are available all year long. They can be bought from almost any store.

Pistacchio di Bronte

Pistachios are available today in various forms like shelled, unshelled, sweetened or salted. The shell on the nut protects it from physical damage and infections. On the other hand, salted and sweetened pistachios may not be a good choice because of their high sodium and sugar. The ideal way is to buy unshelled nuts, as they are in their natural shape and are the smallest processed. Pistachios must be stored in airtight containers in cool and dry places so that they can last for many months without get ruined.

There are many health benefits of pistachios. They are one of the few nuts that have most of the nutrients that are need by humans for best health. Pistachios have nutrients like carbohydrates, proteins, fats, dietary fiber, phosphorus, potassium, thiamine, vitamin B-6, beta-carotene, lutein and zeaxanthin, calcium, iron, magnesium, zinc, copper, manganese, vitamin C, riboflavin, niacin, pantothenic acid, folate, vitamin E, vitamin A, and vitamin K. All of these nutrients make pistachios great food for better health.


Nutritional Value of Pistachios

According to Thomas and Gebhardt (2006), pistachios contain a lower calorie content of only 160 per one ounce in comparison to other nuts and dried fruits such as cashew nuts, walnuts, almonds, pecans, hazelnuts, Brazil nuts, and chestnuts.

Pistachios contain a higher amount of protein in comparison with other nuts such as almonds, cashews, hazelnuts, macadamias, pecans, and walnuts. The amount of protein found in pistachios is 6 g per 1 ounce, which is the highest in comparison to other nuts.

The fat content in pistachios is also the lowest compared to other nuts. Statistics collected by Thomas and Gebhardt (2006) show that the fat content in pistachios is 13 g per 1 ounce.

Pistachios are a very good for mono-unsaturated fatty acids such as oleic acid and antioxidants. Taking pistachios on a regular basis is known to be effective in decreasing low-density lipoprotein (LDL), or “bad” cholesterol and helps to increase the amount of high-density lipoprotein (HDL), or “good” cholesterol.

Elements or minerals found in pistachios include calcium, iron, magnesium, phosphorous, potassium, zinc, copper, manganese, and selenium. It is important to note that pistachios contain the biggest amount of phosphorus, compared with almonds and cashews. Furthermore, pistachios also contain the greatest amount of potassium comparison to all other nuts.

The amount of sodium found in pistachios is 0, which is different from other nuts like hazelnuts. This is a good thing for people suffering from hypertension because they constantly have to curb the intake of sodium in their diet.

The nutritional details show that pistachios are not just another nut, but a very good food to be use at any point of the day. In fact, it is a complete food all by itself.


Health Benefits of Pistachio

Healthy Heart: One of the greatest health benefits of pistachios is that they are heart-friendly. Findings on pistachios say that regular pistachio usage can decrease the levels of bad LDL cholesterol. The antioxidants, Phytosterols, unsaturated fatty acids (both polyunsaturated and monounsaturated fatty acids) are great for having a healthy heart.

Weight Management

Pistachios are also the first choice for people who are have a diet. Researches show that pistachios, with their lower calories, high protein, low saturated fat, and high unsaturated fats, are a great contender as compared to other nuts and dried fruits for ideal weight control.

Reduced Risk of Age-Related Macular Disease or (AMD)

Pistachios contain carotenoid antioxidants like lutein and zeaxanthin. These antioxidants help in getting low the risk of contracting age-related macular disease in the old ages, according to the findings conducted by Chen CYO and Blumberg JB from Tufts University, Boston, USA. They can be included, along with vegetables, for an increased supply of lutein and zeaxanthin.

Eliminates Skin Dryness

Pistachios also help in taking dryness from the skin. The saturated fat plays a major role in this act. The fat also acts as a good carrier or base oil as it is used as an ingredient in traditional therapies like aromatherapy and traditional massage therapy.

Dietary Fiber

The other health benefits of pistachios is that it is a good container of dietary fiber, which helps in the smooth digestion. A serving of about 1 ounce or 30 grams of pistachios have about 3 grams of dietary fiber, more than good to get your digestive tracts working at balance capacity.

Aphrodisiac Properties

According to research conducted by Aldemir et al (2011), pistachios greatly influence sexual vitality in men. Studies have shown that those men who had a daily intake of about 100 grams of pistachios for three weeks improved their erectile function by around 50 percent. This confirmed with ultrasound scans of blood flow in the body.

Antioxidant Properties

Even the shells of pistachios are found to contain a considerable amount of antioxidants. Findings from Tarbiat Modarres University, in Tehran, Iran were able to identify and extract these antioxidants to be added to other foods. Antioxidants neutralize the free radicals that form in the body after cellular metabolism and can make conditions like cancer and heart disease.

Defense Against Diabetes

One of the best health benefits of pistachios is that they function in diabetes. In people suffering from diabetes, the sugars form inappropriate bonds with proteins and make them unusable. This process named as glycation. The antioxidants present in pistachios help in reducing the process of glycation and thus can help in controlling diabetes.

Absorption of iron

Pistachios have a high copper content, which helps in the higher absorption of iron into the body from food. This can help combat conditions like anemia.