Pistachios are one among the foremost commonly consumed edible nuts across the world. These delectable nuts belong to the Pistachios genus of the Anacardiaceae family. It takes an extended while (10–12 years) for the pistachio in-tuned its first produce. The edible portion is within the sort of a seed within the center of the fruit. Pistachios belong to the cashew family, and these nuts grow on small, bushy deciduous trees. Pistachio trees grow widely in regions of Middle East and Central Asia. the first evidence of pistachios being consumed by humans dates back to 6 ,000 BC. The nuts that are consumed are actually the seeds of the fruits. The seeds are extracted from the mature fruits and dried before being consumed. Pistachios are used for several years within the preparation of delicacies and sweet dishes. The health benefits of pistachios are associated with improved cardiovascular health, weight management, improved digestion and protection against diabetes.
Nutritional Value of Pistachios:
The pistachio seed could also be a powerhouse of nutrients and dietary fiber. These small nuts contain essential vitamins, minerals, carbohydrates, protein and essential fatty acids. Pistachios are low in fat and calorie content as compared to similar nuts or dry fruits. The nut contains antioxidants, phytosterols and polyunsaturated acid s like omega-6 linoleic carboxylic acid and tiny amounts of gamma omega-6 carboxylic acid .
- Beta carotene
- Pantothenic acid
- A, B6, C, E, and K
Health Benefits of pistachios:
Great source of protein:
Pistachios are rich in protein, which is important within the body to create and repair tissues. Protein also can help the body build bones, muscles, skin, cartilage, and blood. Protein compromises almost 20% of pistachios’ weight, and each serving (one ounce) of pistachios contains almost 6 grams of protein. Although, supported a post published on the Harvard website, the Recommended Dietary Allowance (RDA) for protein depends on weight, a mean adult might got to take almost 60 grams of protein during a day. Pistachios intake can assist you reach this amount. Moreover, it are often more helpful for teenagers who may have less amount of protein intake during a day. Additionally, pistachios are so beneficial for athletes. They exercise and burn fat, and eating pistachios after a workout can help their body build muscles and shape their body.
Improved Heart Health:
One of the foremost important pistachio benefits is that it helps in maintaining proper functioning of the guts and thus, they’re also referred to as heart-friendly nuts. Munching on pistachio nuts lowers total cholesterol and triglyceride levels within the blood. It reduces the extent of LDL (bad) cholesterol and increases the extent of HDL (good) cholesterol, and therefore the results are often noticed within a brief period of normal consumption. The antioxidants like vitamins E and A neutralize inflammation of arteries and blood vessels and reduce the danger of developing heart diseases. Regular consumption of pistachios raises the extent of the antioxidant lutein that protects against LDL oxidization. The compound l-arginine present in pistachios softens the liner of the arteries in order that they become flexible and it also prevents the formation of blood clots, thereby minimizing the probabilities of the arteries becoming clogged with plaque.
Low in calories:
Pistachios are low in calories compared to other nuts. Every 28 grams of pistachios contains 159 calories, which puts pistachios within the list of the lowest-calorie nuts. That’s another great reason why pistachios are good for athletes. they’re going to eat this nut without being frightened of taking an excessive amount of calories.
Reduce the Risk of Diabetes:
One of the vital health benefits of pistachios is that it helps in controlling and preventing Type 2 Diabetes, one of the foremost common kinds of DM that’s caused because of insulin resistance. Eating a minimum of two servings of pistachios per day helps in supplying the recommended daily value of phosphorus that not only aids in breaking down the proteins into amino acids, but also improving glucose tolerance. Pistachio nuts are especially effective for diabetic patients because in diabetes, the sugars form abnormal bonds with proteins and leave them unusable. This process is understood as glycation. But the antioxidants present in pistachios reduce the tactic of glycation and aid keep blood sugar levels in restraint.
The list of advantages of pistachios is incomplete without discussing its helpfulness for developing healthy blood. Pistachios are loaded with B-complex vitamins, especially vitamin B6 that’s an important vitamin for the assembly of hemoglobin. Haemoglobin is that the main component of red blood cells that helps in carrying oxygen to all or any the organs, muscles and tissues of the body. The initial production of hemoglobin requires the presence of vitamin B6 . Therefore, daily consumption of pistachios can help in treating blood-related diseases like anemia. additionally, it also enhances the functioning of varied organs thanks to the increased supply of oxygen throughout the body.
Good for eye health:
Among the antioxidants in pistachios, lutein and zeaxanthin are those which will protect the eyes from damages caused by blue light or associated with age, like AMD and cataracts, which are the most causes of blindness in most countries. Therefore, adding pistachios to your diet can improve your eyesight and stop these eye diseases from developing.
Maintain blood sugar balance:
Pistachio may be a low-carb nut. The carbohydrates during this nut divide into dietary fiber and sugar. There are only 2 grams of sugar in every 28 grams of pistachios, which is just too low to possess any impact on the body. Moreover, pistachios have a coffee glycemic index (GI), which may be a ranking that shows how foods affect blood sugar levels. Not only pistachios won’t raise blood glucose but also it’s going to help lower it. Therefore, by adding pistachios to your diet you’ll manage your blood glucose levels.
Boost the Immune System:
The best thanks to sustain a healthy system is thus adequate intake of vitamin B6 that’s found abundantly in pistachio nuts. Deficiency of vitamin B6 results in bogged down immune function that results in decreased white blood corpuscle response and shrinkage of the thymus – the critical system organ. Vitamin B6 found in pistachios enhances the assembly of red blood cells and improves the functions of the lymph glands like the thymus, lymph nodes and spleen and also ensures optimum production of red blood cells that protects the body against infection causing bacteria and viruses. Regular vitamin B6 intake has been shown to extend immune reaction even in critically ill patients.
High in anti-oxidants:
Antioxidants can help the body by preventing cell damage and reducing the danger of chronic diseases, like cancer. Nuts, generally, are loaded with different antioxidants, and pistachios are among the foremost antioxidant-rich nuts. The anti oxidants in pistachios give this nut anti-inflammatory effects. Moreover, antioxidants protect the cells against free radicals, which can cause different diseases like cancer or heart problems.
pistachios good for pregnant women:
Pregnant women got to follow a special diet to assist the event of the baby’s muscles and bones. Pistachios can help them during this way. Since this nut is high in protein, you’ll make certain that adding pistachios to your diet won’t only improve your health but also help to develop the baby’s tissues and muscles. Moreover, one among the opposite benefits of pistachios during pregnancy is that since pistachios don’t have any cholesterol, and holds healthy fats, consuming it during pregnancy may lower bad cholesterol and balance lipid levels.On the opposite hand, pregnant women should take care about the amount of pistachios they take during the day. Eating too many pistachios may need side effects, which could be worse during pregnancy.
pistachios can we eat in a day:
Although pistachios are so beneficial, eating too many of them isn’t healthy. Since pistachios are high in calories, you would like to require care of the amount of pistachios you’re taking during each day. Generally, it’s recommended to eat no quite one ounce (equal to twenty-eight grams or one serving) of nuts during the day. However, you’ll eat a number of them more and a few less. For pistachios, it’s recommended to eat no quite 30 grams of pistachios during a day. Moreover, it’s also better to consume raw pistachios because roasted pistachios might still have more fat and fewer vitamins. Therefore, if you would like to eat roasted pistachios, it’s better to scale back the amount of pistachios you eat.
Furthermore, you would like to require care of the quantity of other pistachio-related products you consume during the day. Products like pistachios paste still carries a high amount of calories because it’s made with numerous pistachios. Thus, if you’re eating pistachios and other nuts as a daily snack, take care about the opposite high-calories products you’ll use during the day to avoid overtaking calories and gaining weight.
Tips for Selection and Storage of Pistachios:
- Pistachios are one such kind of nuts that are available within the market all year round.
- You can choose between shelled, in shell, salted, roasted and sweetened varieties.
- It is best to buy for unshelled ones with the outer coat intact because the whole nuts are the littlest amount processed ones.
- You can buy the nuts from bulk bins or in airtight packages.
- If you’re buying from the majority bins then check the nuts in your hand and see if they need a compact shape and uniform texture.
- Reject the nuts that have spots or mold or if they emit a rancid smell.
- Raw pistachios are often stored during a cool, dry place for several months in an airtight container.
- Shelled nuts should be stored during a container and kept during a refrigerator so on stop them from turning rancid.
Side effects of eating too many pistachios in a day:
We learned about the benefits of pistachios, but we’d wish to understand that even an excessive amount of of an honest thing might be bad. As mentioned earlier, pistachios are high in calories, eating too many of them may cause weight gain. we should always always also know that like all other nuts, eating too many pistachios may have some side effects too. First of all, you’ll feel pain in your abdomen.Bloating and nausea are other symptoms of eating too many pistachios. Moreover, if you eat too many roasted and salted pistachios every day , you’ll face with signal or heart diseases.
Pistachios are one among the foremost popular and costliest nuts you’ll find within the market. they’re also very nutritious and beneficial to the body. Being heart-healthy, keto-friendly, rich in antioxidants, high in protein and fiber are a number of the advantages of pistachios. However, eating too many pistachios could be harmful. Therefore, it’s vital to follow a healthy diet containing pistachios and other nuts.Read More