[tr-shareit]fun fact: Thanks to their high nutritional value and long storage life, pistachios were an indispensable travel item among early explorers and traders, including travelers across the ancient Silk Road that connected China with the West.[/tr-shareit]
Another favorite among the several variety of nuts are the pistachios. Pistachio nuts are cultivated best in hot and dry climates with the right extent of winters like in Iran, China, Turkey, Syria, and the United States. Pistachios are used to add richness to pastries and salads. And while it has a relatively higher calorie content, it is still considered as one of the healthier nut options if your craving for nuts. Here’s why.
Per 100 grams serving of pistachio nuts have 557 calories, which at the same time yield 27.97g of carbohydrates and 20.60g of protein. You need a lot of these macronutrients to ensure the proper functioning of the body. Both carbohydrates and protein are converted into energy for the body to use in fueling the organs.
Aside from these two, pistachio nuts also contain a large amount of fat with 44.44g or 148% of its recommended daily allowance (RDA). The fats found in pistachios are monounsaturated fats including oleic acid. Monounsaturated nuts are basically the healthier version of fats as it helps lower bad cholesterol level and increases the good ones.
Monounsaturated fatty acids are also antioxidant just like the vitamins A and C as well as beta-carotene loaded in pistachios. These antioxidants work to eliminate harmful oxygen-free radicals that attack the cells in the body and thereby damaging them leading to certain diseases.
Pistachios are particularly high in vitamin E, also an antioxidant. The 150% RDA of vitamin E for every 100 grams of it helps maintain the integrity of cell membrane and the skin.
A good source of vitamin B complex, this nut is notably rich in vitamin B1 and vitamin B6. The vitamin B1 or thiamine present in pistachio nuts amount to 72.5% RDA, while vitamin B6 or Pyridoxine yields 131% RDA. Because of thiamine, pistachio nut is considered as a good anti-stress food. It likewise aids in the production of healthy new cells. The pyridoxine, meanwhile, makes pistachio nut good food choice improves mood and sleeping pattern.
Nuts like pistachios are known for the quantity of minerals they contain. It has an impressive supply of copper (144% RDA), phosphorus (54% RDA), manganese (52% RDA), and iron (52% RDA). Moreover, other minerals that make pistachio nuts super healthy include calcium, magnesium, selenium, and zinc. All these vitamins and minerals, while vary in function, contribute to overall health.
The Important Health Benefits of Pistachios
Nuts are known to be healthy for the heart. When we say pistachio nuts, its forte is its richness in antioxidants that prevents inflammation and keeps proper functioning of blood vessels. Pistachio nuts have Vitamins E and A that are very strong antioxidants that supports the stability of the heart. First of all, this type of nut lowers LDL cholesterols in the body. High LDL cholesterol results to its oxidation, a process that compromises the functionality of the heart. LDL cholesterol causes the linings of the arteries to weaken increasing the possibility of blood clots that encourage stroke or worst heart attack. Its LDL cholesterol lowering ability makes it a very heart healthy food. Pistachio nuts would make a healthy and satisfying snacks or after-meal treat. Another good thing with pistachio is that it tastes good. You will enjoy eating pistachio plus you are able to promote heart health.
Studies have proved that regular consumption of pistachio nuts can prevent as well as treat Type 2 diabetes. This is because a cup of pistachio can suffice up to 60% of the daily phosphorus demand of the body. Phosphorus is very important to regulate blood sugar and insulin levels. Phosphorus stops glycation which is a process that results to unhealthy sugar and protein bonding. If this happens, the glucose is rendered useless and harmful. Aside from the phosphorus content of this type of nut, its antioxidants also supports in preventing diabetes.
Improves Blood Circulation
Good thing with pistachio nuts is that they have incredibly high Vitamin B6 content. When it comes to production of hemoglobin, Vitamin B6 plays an important role. It is important that the blood stream has sufficient hemoglobin levels because this is primarily responsible with oxygen transportation. Oxygen is much needed by the cells all over the body so that every body organs and parts will operate appropriately and efficiently. Eating pistachio is proved to increase the oxygen level transported to the entirety of the body.
Stabilizes the Nervous System
This is the reason why many nutritionists and dieticians would attest that nuts are good foods for the brain. Pistachio nuts are able to optimize the functions of the nervous system. The compounds it possesses, specifically Vitamin B6, supports the development of amino acids which are needed by Amines or the messaging molecules. Vitamin B6 is also an essential mineral in Myelin growth. Myelin is what optimizes the transfer of messages between nerves. This vitamin makes us smarter and more alert. If you are having problems with retaining your focus or if you think your nervous system is deteriorating, making it a habit to eat pistachio nuts would be of great help.
Good for the Eyes
Nuts are known to be good hosts of carotenoids. The carotenoids found in pistachio nuts are called zeaxanthin and lutein. These are antioxidant properties that protect the tissues in the eyes from harmful effects of free radicals. Free radicals compromise the quality of your vision as well as the proper-functioning of eye tissues. Because of the pistachio’s carotenoids, its consumption will reduce risks of visual impairment, blindness, age-related macular degeneration and other eye ailments.
Boosts the Immune System
Pistachio nuts’ Vitamin B6 boosts the immune system’s functions. In our immune system, Vitamin B6 plays vital role. Insufficient levels of Vitamin B6 weakens the the body’s defense against infection and related sickness. The immune system protects our body from bacterial irregularities that lead to common illnesses such as cough, cold, flu, and other more. If you want to enjoy you days free from common illnesses, make sure to always eat pistachios.
Makes the Skin Healthy and Beautiful
As mentioned above, pistachio contains significantly high amounts of Vitamin E. Vitamin E is a strong antioxidant that protects the cell membranes from effects of free radicals. If you want to keep your skin youthful and healthy, regular pistachio consumption can help. You skin will be protected not only from free radical effects but also from effects of pollution, UV rays, and ageing.
Promotes Weight Loss
A significant portion of us thinks that eating nuts can make us gain weight. Such is not the fact because pistachio nuts are low in calories and saturated fats at the same time high in unsaturated fats and protein. This supports how pistachio consumption can help you regulate your weight. If you are trying to lose weight, adding this type of nut to your diet will yield fast and effective results.
Eating pistachio nuts increases the red blood cells count. Anemia is caused by the inefficiency of the body to absorb iron. Iron is a very important compound playing very important role in our body especially in our blood. Iron keeps the body oxygenated through blood circulation. Because pistachio nuts are rich in copper, iron absorption ability of body is optimized.
Books on Healthy Diet And Eating
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- Health Benefits of Cashew
- Health Benefits of Macadamia Nuts
- Health Benefits of Almonds
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