Nuts are very beneficial for the body and overall health and because of that people have started to consume them more often, but not many people are aware of the benefits that pistachios can offer to your body.
Pistachios are edible seeds of the Pistacia vera tree that have in their content healthy fats and are a great source of protein, fiber and antioxidants. Thanks to the richness of magnesium their consumption can help in the battle against stress.
These nuts have been present in our diet for thousands of years and our ancestors consumed them quite often. However, in the last century they have been neglected due to the belief that they contribute to weight gain and are a great source of high sodium. This is very wrong as pistachios are in fact very nutritious food. They reveal a wide range of health benefits in terms of the cardiovascular system, intestines and waistline.
Follow reading and find out what pistachios can offer to your body, and we are sure after you have read this article you will include them into your daily diet.
10 Health Virtues of Pistachios
- Content of antioxidants
All nuts and seeds have in their content antioxidants; however the pistachios have higher levels of certain antioxidants like γ-tocopherol, phytosterols, and xanthophyll carotenoids. It has been revealed that these substances show powerful antioxidant and anti-inflammatory activity.
- High nutritional value
Pistachios have in their content valuable nutrients like proteins, fiber, magnesium, potassium, phosphorus, carbohydrates, vitamin B6 and thiamine. The content of vitamin B6 takes an essential part in protein metabolism and cognitive development. Pistachios are packed with this vitamin, namely in a 100 g serving there is 1.3 mg which is 37% of the recommended daily intake of vitamin B-6, for adults.
- Low in calories
Most of the nuts are caloric, but pistachios are very low in calories. Namely, in a serving of 30 grams of pistachios there is only 159 calories.
- High in protein
Pistachios are a great source of protein as 21% of the total weight of the pistachio is actually a protein. Additionally, they are high in essential amino acids which are integral part of proteins, and this content is higher when compared to almonds, hazelnuts, and pecans.
- Low glycemic index
According to a conducted study, the intake of pistachio can lower hyperglycemia when taken with a high-carbohydrate meal like white bread.
This nut is very beneficial for the diabetics as having it as a snack can be very beneficial for the blood sugar, blood pressure, obesity and markers of inflammation.
- Good for the intestines
As per a 2012 study, the intake of pistachio will elevate the levels of beneficial bacteria in the gut. This has been confirmed by the researchers who examined stool samples of people who consumed up to 85 grams of pistachios a day which resulted in an increase in beneficial intestinal bacteria. Pistachios are packed with fiber that facilitates better digestion and prevents constipation.
- Beneficial for the heart
According to a conducted research involving 28 participants it was revealed that two servings a day can lower the risk of cardiovascular disease. Plus, the intake of pistachio can elevate serum antioxidants and reduce bad – LDL cholesterol levels.
- Protect from colon cancer
Thanks to the rich content of fiber, pistachios can prevent the risk of colon cancer. According to a 2017 performed research pistachios could fight against colon cancer cells.
- Improvement of eye health
Pistachios are high in compounds that are of great essence for good health of the eyes likelutein and zeaxanthin. As per the findings of the American Optometric Association, these two elements can lower the risk of developing eye conditions like age-related macular degeneration (AMD) and cataracts.
- Support weight loss
The benefits in the weight loss process have been demonstrated by a conducted 12-week study. During this period, the participants who consumed a portion of pistachios showed a decrease in their weight index and two times more than the group of participants who consumed pretzels. The caloric value of these two products is the same.
Moderate consumption of pistachios can bring many benefits for your body and overall health. However, this only applies for the unsalted type of pistachios who still have their shells.