Nuts contain a lot of nutrients in small packages. Most of the nuts contain a large amount of protein; pistachio is one on the list. Pistachio is a type of tree nut that has numerous health benefits. This is an excellent source of antioxidants, protein, and fiber.
This crunchy nut is also used as a mid-meal snack, and also it is used for garnishing sweets and favorites. People are using these pistachio nuts in a lot of dishes, from salads to ice creams. Apart from the usage of garnishing, these pistachios have a lot of health benefits.
The essential nutrients of these nuts will help to weight loss and gut and heart health. One ounce of pistachio has 6 gm of protein, and also, these nuts have high-in beta-carotene and oleanolic acid compound. Due to these components of this nut, it has a strong anti-inflammatory property. These pistachio nuts are recommended to consume 30 gm per day for a healthy life.
Common Names of Pistachio
Botanical Name: Pistacia vera
English Name: Pistachio or Pista
Tamil Name: பிஸ்தா – Pistā
Hindi Name: पिस्ता – Pista
Kannada Name: ಪಿಸ್ತಾ – Pistā
Telugu Name: పిస్తాపప్పు – Pistāpappu
Malayalam Name: പിസ്ത – pista
Bengali Name: পেস্তা বাদাম – Pēstā bādāma
Gujarati Name: પિસ્તા – Pistā
Urdu Name: پستا
Benefits Of Pistachios
Beneficial Fatty Acids
Pistachio nuts are one of the high-fat foods, but it has a high level of unsaturated fat. The total fat of the one ounce of pistachios is 13 gm, but the saturated fat level is 2 gm only.
Unhealthy fat is related to the higher risk of heart problems. The excess quantity of fat of the pistachios is monounsaturated and polyunsaturated fats, which helps the heart health and reduces the bad cholesterol level.
These pistachio nuts also have omega-3 fatty acids; this type of fat helps to lower the bad cholesterol level and increase the good cholesterol level.
The pistachio nuts also have alpha-linolenic acid; it is a beneficial type of omega-3 fatty acid. This type of acid is also converted to EPA and DHA; these are the other two forms of omega-3 acid that are widely found in animal sources. Vegan and vegetarians can consume these pistachios as the source of omega-3 fatty acids to their bodies.
Consuming pistachio nuts at a moderate level will help a healthy heart. Pistachio nuts are rich in monounsaturated acid that helps to reduce the blood pressure level.
It also has phytosterols which help to reduce the absorption of dietary cholesterol from other foods to keep a healthy heart. Consuming the handful of pistachios helps to keep your heart safe.
When the cells are grown older, it accumulates oxidative damage; this is related to the emission of free radicals that cause cell damage.
The antioxidant molecules will help to reduce the secretion of free radicals and modify cellular damages. Pistachio is an excellent source of antioxidants, and also it has beta-carotene, lutein, and gamma-tocopherol.
Gamma-tocopherol is the precursor of vitamin E, and Beta-carotene is a precursor of vitamin A. These two vitamins have a high level of antioxidant properties so that consuming pistachio nuts effectively fights against oxidative damages.
Some researches prove that adding these pistachios nuts in the diet helps to lower the harmful LDL cholesterol level from the blood because of the presence of antioxidants.
Helps In Weight Loss
Pistachio nuts have a high level of fiber that keeps you full of energy for a long time, and also helps to prevent over-eating. The fiber present in the pistachio nuts helps to boost metabolism.
The monounsaturated fat in the pistachio nuts is naturally soluble content so it helps to avoid weight gain. It is also considered a low-calorie snack so that you can eat it when you feel hungry.
There are some other herbs that give the best result in weight loss. You can read the Best herbs for weight loss article for the alternative herbs for weight loss.
Rich Source Of Phosphorus
Phosphorus is one of the important minerals for proper physical function. Phosphorus not only makes the structural component of all cells, and also helps to regulate the different physiological reactions.
A sufficient amount of phosphorus ensures that your cells have adequate energy and strengthen the bones. One ounce of pistachios has 137 mg of phosphorus; it is 14% of our daily value.
Promotes Gut Health
Pistachio nuts have a high level of dietary fiber that will support and strengthen the digestive system. Studies say the pistachio nuts are suitable for bowel bacteria, and also, help to boost good bowel bacteria.
Pistachio is an excellent source of proteins, fat, antioxidants, and fiber that helps to maintain bowel performance.
Contain Vitamin B6
Vitamin B6 is one of the reasons for the massive health benefits. If you are failing to get sufficient vitamin B6, that will increase the risk of cardiovascular disease, cognitive dysfunction, and some types of cancer.
Getting an adequate amount of vitamin B6 from your food helps to maintain cardiovascular health and increase your memory power.
Usually, men require 2 mg of vitamin B6 and women require 1.5 mg of vitamin B6 per day. One ounce of pistachios has 0.4 mg of vitamin B6. Consuming the pistas every day will help to get the daily requirement of vitamin B6.
Promotes Eye Health
Pistachio nuts have a high amount of vitamin E that plays an important role in eye health, and also helps to improve your vision.
This nut also has carotenoids, which help to protect your eyes from cataracts and macular degeneration. The zeaxanthin and lutein of the pistas provide antioxidant properties for healthy eyes. It will protect your eyes from UV rays and other lights.
Read Also: Best Herbs For Eye Care
Low In Calories
It is one of the low-calorie nuts so that people can easily get a lot of health benefits with their daily calories limit. For example, one ounce of pecans has 196 calories, and one ounce of macadamia nut has 204 calories. But, one ounce of pistachios has just 159 calories.
Good For Balancing Blood Sugar Level
Pistachios have a low level of glycemic so that it does not cause any instant rise of blood sugar level after eating these nuts.
A study conducted with 10 people proves that consuming pistachios every day with a carbohydrate-rich meal like white bread will reduce the blood sugar level.
Researches prove that consuming these nuts is one of the ways to reduce the risk of diabetes. People who have diabetes can eat these pistachios as snacks is a great benefit for blood pressure, blood sugar level, inflammation, and obesity.
Here you can know some other herbs for diabetes that helps to balance blood sugar levels.
Boost Immune System
Consuming the pistachios every day helps to maintain a good immunity level. It has a high amount of vitamin B6, which is more important for the immune system and its proper function.
The antioxidant property of these nuts helps to reduce infections, and this is caused by boosting the immunity level.
You can consume this nut every day, but it is important to mix it with other nuts so that you can get a lot of fats and calories for your day.
Promotes Blood Vessel Health
The endothelium is the inner line of the blood vessels; it is very important for the proper function of the heart.
Endothelial dysfunction leads to the risk of many heart problems. Vasodilation is the process of dilating or widening the blood vessels; the endothelium dysfunction is a reason for the lower vasodilation so that it reduces the blood flow.
Nitric oxide is a component that plays an important role in vasodilation. It helps the blood vessels to dilate by smoothing the cells in the endothelium to relax.
Pistachio is an excellent source of L-arginine and amino acid that will be converted into nitric oxide in the body. It ensures that these small nuts will help to promote healthy blood vessels.
A study conducted with 42 people proves that consuming 40 gm of pistachio every day for 3 months helps to improve endothelial function and vascular stiffness.
Another study conducted with 32 healthy young men proves consuming these nuts for 4 weeks helps to improve the 20% of calories of our body.
It is also proved that endothelium-dependent vasodilation is 30% more than the Mediterranean diet. The proper blood flow is more important for the functionality of the body including erectile function.
One study proves that the man has erectile dysfunction consuming 100 gm of pistas every day for 3 weeks will provide a 50% improvement in the parameter of erectile function.
Delicious To Eat
Pistachios can be added in different ways in foods; they can be used as a salad garnish, snacks, add in baking, pizza topping, or added for beautiful purple or green color in desserts and dishes.
Some delicious green-colored desserts are prepared by using pistachios, such as cheesecake or pistachio gelato.
Moreover, it can be used to make nut butter or pesto, just like other nuts. You can also sprinkle these nuts over your favorite oven-baked fish, or used to make your dessert crust, or you can add to your morning granola. You can add pista as a healthy and tasty snack at your own convenience.
Reduce The Risk Of Colon Cancer
The pistachios have a high level of fiber so it may reduce the risk of some cancers, like colon cancer. Scientists proved this in 2017 research; it shows that roasted pistachio nuts will not affect the health benefits related to colon cancer cells.
Rich In Nutrients
Nutritional Facts of Pistachio
The various nutritional contains and the value of 100 grams of pistachio
|Total Fat||45 gm|
|Dietary Fiber||11 gm|
|Pantothenic acid||0.520 mg|
|Vitamin B6||1.7 mg|
|Vitamin C||5.6 mg|
|Vitamin E||2.86 mg|
|Tocopherol, gamma||20.41 mg|
|Tocotrienol, gamma||1.67 mg|
Myths About Pistachios
Some people avoid eating pistachio nuts because of some common myths, such as:
Myth 1: Pistachios has a high amount of sodium
Consuming salted pistas will increase the daily intake level of sodium, sometimes it is over the recommended level. Consuming the unsalted pistas is another option for the low-sodium.
Myth 2: Pistachios makes you fat
People may reduce the usage of pistachio nuts and other nuts because it takes part in weight gain. When consuming these pistachios in a part of a healthy and calorie-controlled diet, the research proves these nuts actually help to lose weight.
Myth 3: Snacking Pistachios ruin your appetite
Pistachios are an excellent choice for people who like to eat more healthy food as long as they can be part of a balanced diet. Consuming one ounce or one and a half-ounce of pistachios every day too close to the mealtimes will help to avoid the filling up of nuts before meals.
Side Effects Of Pistachios
Pistachios are highly nutritious food. It has a lot of health benefits; especially, it is good for the gut, heart, and waistline.
Consuming pistachios regularly is good to improve health, but people should use unsalted nuts and avoid eating more than one ounce per day.
Consuming too many pistachios may cause some side effects. Pregnant ladies should consult with their gynecologist before adding to their pregnancy diet.
The pistachios have anacardic acid, which is the chemical compound to causes allergies. If you are allergic to some types of nuts, there are some possibilities of an allergic reaction.
Due to the presence of fructans in the pistachios, it may cause so many digestive problems, such as constipation, diarrhea, flatulence, bloating, and pain in the abdomen.
The roasted nuts have a lot of sodium so it may increase blood pressure. So it is recommended to consume raw nuts.
How To Add Pistachio In Your Pregnancy Diet
There are a lot of ways to add pistachios to your daily diet during pregnancy. Here are some useful tips provided for you.
- You can consume the raw pistachio as a snack or add in the dishes you cook.
- You can add the pistachio nuts in the fruit salad for some variation and crunch.
- Top cereals, oatmeal, or frozen yogurt with the pistachios is a nutritious breakfast or dessert.
- You can also use the rough pistachios powder for dipping to dip the chicken coat in the beaten egg before frying or grilling.
- You can make the milkshake with saffron, pista, almonds, and cardamom at the time of hunger.
How To Prepare Pistachios To Eat?
Pistachio has very thick shells, so it will be very tricky to eat for some time. If the pistachio shell is cracked, then you can use that crack to open it. But, if the pistachio does not have any crack in the shell, you can cover that nut in a towel, place it on a cutting board, and hit them as much as enough to open the shell.
Storing shelled pistachio in the refrigerator can be used for one year, or if you keep it in the freezer, you can use it for 3 years.
You can eat raw pistachio or add it to gelato, ice cream, salads, pesto, sweet pastry, biscotti, nut butter, Turkish delight, granola, and yogurt.
Common Questions About Pistachio
Are pistachio shells really poisonous?
The pistachio shells are not toxic in nature, but it is important to dry harvested pistachios for 24 hours; it helps to prevent aflatoxin and molds contamination. The body does not digest it. Moreover, the pistachio shells are hard to bite; they may hurt your teeth. If you swallow the shells accidentally, you don’t need to worry about it.
What is the right way to eat pistachios?
Shelling Pistachio: Pistachio nuts come with a strong and hard shell. If you see the crack on the one edge of the shell, you can use your fingernail to wedge the nut open. If you do not see the crack on the shell, then you should use the hammer or nutcracker to break the shell open.
Eating Pistachios: You can suck on the nut to absorb the exterior salt in a nutshell. After removing the shell, you can eat the raw nut or add it to the dish.
How can I store the Pistachios?
The unshelled pistachios can be stored in the refrigerator for three months, or you can freeze the nut for more than a year. Keeping the pistachios with the shells is better to store, you can keep them in the airtight container in the refrigerator for three months.
Do pistachio nuts help to sleep?
Yes, pistachios help with good sleep; this nut has a high amount of melatonin. It has 660 ng melatonin per gram. Melatonin is a hormone that induces amino acids for good sleep. The pista has a good amount of melatonin so it is a good solution for insomnia. Moreover, this pistachio has a good amount of vitamin B6, protein, and magnesium, which performed as an excellent sleeping pill.
How many pistachios can eat per day?
You can consume 1.5 to 3 ounces or 1 or 2 handfuls of pistachios nuts per day. Don’t take too many nuts than this limit because it can provide excess calories for your daily requirement. The 3 ounces of pista has 400 calories. The raw pistachios do not have much sodium, but eating the salted pistachios has a high level of sodium.
Why are pistachios sold with shells?
Pistachios are available in both shelled and unshelled form, it has individual performance. But most people prefer shelled pistachios because they satisfied the cracking sound of pistachio than the unshelled ones.
The Pistachio is a great source of protein, fiber, fat, antioxidants, and other nutrients, such as thiamine and vitamin B6.
The pistachio nuts also have some health benefits that include lower cholesterol, weight loss, blood vessel health, lower blood sugar, and improved eye and gut. Using these nuts in their diet helps to improve overall health. Moreover, it is versatile, delicious, and fun to eat.