Helpful benefits of Pistachio Nuts

One of the reasons why it is quite imperative to know the benefits of pistachio nuts is because it is seen as natural remedy for those suffering from iron deficiency anemia.

As one of the foods for the blood, it the most iron-rich nut. About 1,700 years ago, pistachios were already considered some of the best products of the land, alongside almonds and honey, according to Patriarch Jacob who was one of the inhabitants of Palestine.

Since that time upon until this day, pistachios have spread throughout the Mediterranean, and to North America.

Other names: Pistachio nuts, Pistache

French: Pistache;

Spanish: Pistacho

German: Pistazie

Properties and Indications of Pistachio Nuts

Pistachios have the same shape and composition as pine nut, however, pistachios have more proteins (about 20.6% of their weight). They also have fewer fats (48.4%).

Its carbohydrate content is said to be up to 14%. However, its provitamin A and Vitamin C is relatively poor. Pistachio is rich in minerals, supplying magnesium, potassium, phosphorus, and calcium.

One of the most important things to consider as regards to the benefits of pistachio nuts is the fact that pistachios truly stand out because of their high iron content (6.8 mg/100 g), which is somewhat same or more than those of lentils.

In pistachios, you can find valuable trace elements such as copper (1.2 mg/100 g) and that, according to recent research enhances the absorption and assimilation of the iron.

Regarding the benefits of pistachio nuts, the iron-copper combination produces an anti-anemic effect that is far superior to any pharmaceutical preparation based solely on iron.

Pistachio Nut Composition

Energy                =                 577 kcal = 2,416 kj

Protein                 =                 20.6 g

Carbohydrates   =                 14.0 g

Fiber                    =                 10.8 g

Vitamin A            =                 23.0 μg RE

Vitamin B₁           =                 0.820 mg

Vitamin B₂           =                 0.14 mg

Niacin                  =                 5.80 mg NE

Folate                  =                 58.0 μg

Vitamin B₁₂        =                 ___

Vitamin C            =                 7.20 mg

Vitamin E            =                 5.211 mg ∝-TE

Calcium               =                 135 mg

Phosphorus        =                 503 mg

Magnesium         =                 158 mg

Iron                      =                 6.78 mg

Potassium           =                 1093 mg

Zinc                     =                 1.34 mg

Total fat               =                 48.4 g

Saturated fat       =                 6.13 g

Cholesterol         =                 ___

Sodium                =                 6.00 mg

% Daily Value provided by 100 g of this food

Percentage Composition

Fat                        =                 48.4%

Fiber                     =                 10.8%

Carbohydrates   =                 14.0%

Protein                 =                 20.6%

Water                   =                 3.87%

Minerals               =                 2.4%

Benefits of Pistachio Nuts

Pistachios are well known as excellent source of antioxidants, protein and fiber. Some of the benefits of pistachio nuts include:

1. Reducing the risk of colon cancer
2. Facilitate heart health
3. Managing blood sugar

Pistachios are quite low in calories. This is because they are one of the lowest-calorie nuts. For example, 1 oz of macadamia nuts contains 204 calories, while 1 oz of pecans contains 196 calories. But, 1 oz of pistachio provides only 159 calories.

Another one among the benefits of pistachio nuts is that they are enriched with antioxidants.

Antioxidants help diminish the risk of cancer and other related diseases by halting the damage to the cells of the body.

As it is, seeds and nuts provide several antioxidant compounds, however, pistachios seem to have higher levels of these antioxidants than other nuts and seeds.

According to research, antioxidant and anti-inflammatory properties as provided by pistachios include:

1. Phytochemicals
2. Gama-tocopherols
3. Polyphenols

Good for the gut health

As stated earlier, pistachio nuts are rich in fibre and this encourages a healthy and working digestive system by accelerating the movement of foods through the gut and preventing the emergence of constipation.

Consuming pistachios increases the levels of beneficial bacteria in the gut as a type of fiber called prebiotics may seem to provide for the good bacteria in the gut. In essence, feeding the good bacteria will help multiple and reduce the harmful bacteria.

Pistachios are good for the eye

Antioxidants such as lutein and zeaxanthin are essential for the eye health. As it is, pistachios are rich source of these antioxidants.

According to the American Optometric Association, the above mentioned antioxidants reduce the chances of developing eye diseases such as cataracts.

Since cataracts and AMD (age-related macular degeneration) are some of the leading causes of blindness in the United States, eating a healthful diet which includes pistachios, is one of the ways to help stop and prevent these eye diseases.

SEE ALSO: BOOSTING YOUR  IMMUNE SYSTEM NATURALLY

Good for the heart

According to recent researches, consuming pistachios provides various cardiovascular benefits.

This is because pistachios can lower blood pressure and cholesterol levels, thereby reducing the risk of cardiovascular problems.

In essence, they can help provide protection against heart disease.

Provides blood sugar balance

It is reported that pistachios have a low glycemic index, which means they do not trigger a sharp rise in blood sugar someone must have eaten them. Also, they are enriched with antioxidants, phenolic compounds and carotenoids

On the benefits of pistachio nuts, its anti-anemic effect is potentiated when they are eaten together with vitamin C-rich fresh fruits and vegetables.

It is known that vitamin C greatly enhances the absorption of iron in the intestine. As stated earlier, pistachio nuts is highly recommended for individuals suffering from iron deficiency anemia. As it is, they can benefit from regular pistachio intake.

Preparation and Use

1. Pistachios are very much appreciated preparing desserts and ice cream due to the fact that they have exquisite flavour.
2. Toasted: They are usually eaten lightly toasted. Excess salt must be avoided.

In summary, pistachios are:

1. Beneficial to gut health
2. Essential for heart health
3. Low in calories
4. Enriched with essential nutrients
5. High in protein for vegetarians and vegans
6. Good for blood sugar balance
7. Good for eye health
8. Rich in antioxidants

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