Pistachio, scientifically known as Pistacia vera, belongs to the family Anacardiaceae (Cashew family) native to Central Asia. Pistachios are the green-colored, subtly sweet seeds of the pistachio tree. Healthy fats, protein, fiber, antioxidants, and vitamins are all abundant in pistachios. Pistachios benefit the heart & eyes, control diabetes and blood pressure, boost immunity, are good for skin & hair, promote digestion, and prevent anemia.
Pistachio Nutrition
Its nutrition values per 100 grams are as follows;
Pistachio contains 565 calories per 100 grams of edible amount.
- Carbs 27.5 gram
- Fats 46 gram
- Sugar 7 gram
- Protein 20.6 gram
Pistachio Vitamins
Its vitamins and mineral value per 100 grams are as follows;
- Vitamin B1, 0.9 mg
- Vitamin B2, 0.2 mg
- Vitamin B3, 1.32 mg
- Vitamin B6, 1.6 mg
- Vitamin C, 5.4 mg
- Vitamin E, 2.9 mg
Pistachio Minerals
- Calcium, 105.2 mg
- Zinc, 2.42 mg
- Folic acid, 51.7 mcg
- Potassium, 1025 mg
- Phosphorus, 490.4 mg
- Copper, 1.3 mg
- Iron, 3 mg
- Selenium, 7 mcg
- Magnesium, 121 mg
- Manganese, 1.3 mg
12+ Potential Health Benefits of Pistachio
1. May Help in Weight Loss
Pistachios are a great option for healthy weight loss because of their high fiber, low calorie, high protein, and low-fat content. Pistachios are a high-fiber snack that boosts the body’s metabolism, avoid hunger, help you eat less, and aid in losing additional weight. Pistachios are a healthy snack that can aid in weight loss and weight maintenance.
2. Support Healthy Heart & lowers Cholesterol
Pistachios promote heart health by bringing down the levels of LDL (bad) cholesterol. Pistachios include a lot of vitamin E, unsaturated fatty acids, phytosterols, and antioxidants which are believed to remove bad cholesterol from the body and are all excellent for preventing heart diseases. According to studies, adding a spoonful of pistachio to your diet each day is advised for heart health.
3. Good for Eyes Health
Pistachio is packed with antioxidants and is the only nut that has a considerable concentration of the carotenoids, lutein and zeaxanthin. The lens of the eye contains these two carotenoids, which are beneficial for enhancing vision. Age-related macular degeneration and cataracts are less common in people who consume diets high in lutein and zeaxanthin. The zinc content of pistachios also helps to lower the risk of night vision problems.
4. Lowers the Blood Pressure
Pistachios lower blood pressure because they contain the amino acid arginine. Through vasodilation, pistachios support the health of your blood vessels. L-arginine, an amino acid, and monounsaturated fatty acids, which lower blood pressure, are both abundant in pistachios.
5. Boost Immune System
The immune system in our bodies may be strengthened by regular pistachio consumption, which makes it more effective in battling illnesses and keeping the body safe and secure. They are abundant in vitamin B6, which the immune system needs to function more effectively. Additionally, it has antioxidants that could prevent infections.
6. Prevent Anemia (Blood deficiency)
Pistachios aid in iron absorption due to their high copper concentration which promotes greater dietary iron absorption. The pistachio’s vitamin B6 content guarantees that hemoglobin is produced in the body more effectively and quickly, which improves overall health. Because of this, eating pistachios can aid in the treatment of illnesses including anemia.
7. Improves Gut Health & Digestion
The high dietary fiber content (Both soluble and insoluble) of pistachios can fortify your digestive system. It facilitates quicker digestion and better stool passage. High fiber intake is beneficial in preventing diarrhea and constipation as well as pistachio act as a prebiotic helping the growth of healthy gut bacteria.
8. Good for Skin
Pistachios are an excellent nut for preventing aging. Vitamins C and E, which prevent the skin from aging too quickly, are abundant in pistachio nuts, making the skin appear rejuvenated and younger. Massages with pistachio oil nourish and moisturize skin while also boosting its suppleness and preventing dryness.
9. Promote Hair Growth
Pistachio holds a significant amount of biotin which strengthens the hair. By making the hair strands more flexible, biotin effectively prevents hair loss while also nourishing dry hair. Fatty acids that promote hair growth are abundant in pistachios as well.
10. Pistachio benefits Male Fertility
Pistachios improve sperm quality and guard against erectile dysfunction in men so they become a favorite nut among men. Pistachios are aphrodisiac in nature. Pistachios’ vitamin E content may have an impact on men’s sexual stamina. Men who consumed roughly 100 grams of pistachio daily saw an improvement in erectile function of about 50%.
11. Manage Diabetes
Fiber and good fat are plentiful in pistachios, which promote balanced blood sugar levels. There is a low glycemic index for pistachios which keeps blood glucose levels lowered and under control.
12. Pistachio Benefits for Women
A pregnant woman’s diet must contain a variety of nutrients and vitamins, which pistachios are an excellent source of. They also contain fiber, protein, antioxidants, and healthy fats. These nuts are an excellent source of estrogen, which increases the likelihood of conception. Healthy monounsaturated fats and L-arginine, which are crucial for preserving the quality of eggs, are abundant in pistachio nuts.
Pistachio Side Effects
The pistachio has the following disadvantages.
- If you eat more of this high-protein nut than the recommended amount, you could gain a lot of weight.
- Regularly eating salt-roasted pistachios will make your blood pressure rise.
Is salted pistachio good for health?
High blood pressure and an increased risk of heart disease and stroke can be brought on by salted pistachios.
How many pistachios should you eat in a day?
The majority of dietitians advise taking no more than two ounces (56 grams). That equals 90 pistachios when they are shelled. Nutritionists also urge consumers to consume enough water to aid with digestion otherwise they may cause stomach distress.
Eating pistachios at night
Melatonin is a hormone that the body releases to induce sleep, and pistachios are a good source of it. Additionally, pistachios provide magnesium and vitamin B6, all of which are beneficial for sleep. As a result, consuming pistachios in the evening, two to three hours before bed, can enhance sleep.
FAQ
Pistachios are regarded as one of the richest foods because they are packed with protein, fiber, healthy fats, and antioxidants.
Daily pistachio consumption resulted with noticeably higher waist size reductions.
Evening or night before bed is the best time to consume pistachio as it help with better sleep.