Pistachio nuts are not only good and tasty but are also super healthy for the body. They are slightly sweet and range from yellow to green shades in color. Before consuming pistachios, one must remove their outer, hard shell or be bought as unshelled, roasted, or even salted. People have been consuming them since 7,000 B.C because they are a rich source of proteins, fiber, and antioxidants.
Health Benefits of Pistachios:-
- Loaded with nutrients-
The nutrients present in 1 ounce (28 grams) of pistachios contain-
- Calories: 159
- Carbs: 8 gram
- Fiber: 3 grams
- Protein: 6 grams
- Fat: 13 grams (90% are unsaturated fats)
- Potassium: 6% of the Reference Daily Intake (RDI)
- Phosphorus: 11% of the RDI
- Vitamin B6: 28% of the RDI
- Thiamine: 21% of the RDI
- Copper: 41% of the RDI
- Manganese: 15% of the RDI
Pistachios mainly boost Vitamin B-6 and potassium in our body. Vitamin B is essential for blood sugar regulation and the formation of hemoglobin.
- Promotes Heart Health-
The proper consumption of nuts has been associated with a reduced risk for cardiovascular diseases. A moderate-fat diet involving pistachios reduces vascular resistance and blood pressure during acute stress.
Pistachios are rich in phytosterol content which makes them excellent for the heart. They compete with cholesterol to reduce its absorption.
- Helps manage Gestational Diabetes-
The pistachios are a good alternative to low-fat, high carbonate foods for women with gestational diabetes. When a woman with gestational disease consumes a pistachio diet, the amount of hike in the blood sugar level is negligible as compared to a diet of Whole wheat bread. This happens because the pistachios are much lower in carbohydrates.
- Protects eye health-
Pistachios have the highest content of lutein and zeaxanthin. These antioxidants help in preventing age-related macular degeneration, a condition in which your central vision is impaired or lost. They also protect the eyes from cellular damage, therefore keeping eyesight sharp.
- Enhances muscle recovery-
Pistachios have a high essential amino acid ratio and the highest percentage of branched-chain amino acids among all dry fruits. Branched-chain amino acids help to improve muscle recovery after exercise. Pistachios are also rich in protein, and consuming food containing protein increases your intake of BCAAs.
- May Aid weight loss-
Pistachios are rich in fiber and protein. These give you the feeling of fullness and help you eat less. Despite being a high-energy food, pistachios are one of the most weight-loss-friendly foods. The fat content present in Pistachios is not fully absorbed, which helps in weight loss. One study showed that the people who ate in-shell pistachios consumed 41% fewer calories than individuals who ate shelled pistachios.
- Promote healthy gut bacteria-
Undigested fiber moves through your digestive system, and some types of fibers are digested by the good bacteria in your gut, acting as prebiotics. Pistachios are the richest in fiber. The gut bacteria reduces the risks of developing digestive disorders, cancer, and heart diseases.
Risks related to overconsumption of pistachios:-
- Pistachios have so many health benefits, but overconsumption of it can lead to sickness.
- Pistachios possess a little amount of sodium. Excessive sodium consumption can lead to high blood pressure, heart disease, and sometimes stroke.
- Pistachios can also bother your belly if you have fructan intolerance, a bad reaction to a type of carbohydrate.
- Some people also get allergic to pistachios, which can result in anaphylactic shock, and even a small amount can cause a reaction on their body.
Storing a Pistachio:-
Pistachios should be stored in an airtight container whether they are in the shell or not. They can be kept this way in the refrigerator for a year or in the freezer for two years. Storing pistachios at room temperature causes the nuts to go rancid more quickly due to their high-fat content. One should keep raw pistachios in the refrigerator to keep them fresh for longer.