Pistachio nuts aren’t only tasty and enjoyable to eat but also super healthy.
These edible seeds of this Pistacia vera tree contain healthy fats and are a great source of protein, fiber, and antioxidants.
What is more, they feature several essential nutrients and can assist weight loss and heart and gut health.
Interestingly, Nowadays, they’re highly well known in several dishes, such as ice cream and cream.
Listed below are 9 evidence-based health advantages of pistachios.
1. Loaded with nutrients
Pistachios are very nutritious, with a 1-ounce (28-gram) serving of approximately 49 pistachios comprising the following :
Carbs: 8 g
Fiber: 3 g
Protein: 6 g
Fat: 13 g (90 percent are unsaturated fats)
Potassium: 6% of the Reference Daily Intake (RDI)
Phosphorus: 11 percent of the RDI
Vitamin B6: 28 percent of the RDI
Thiamine: 21 percent of the RDI
Copper: 41 percent of the RDI
Manganese: 15 percent of the RDI
Notably, pistachios are among the most vitamin B6-rich foods around.
Vitamin B6 is important for many bodily functions, such as blood sugar regulation and the formation of hemoglobin, a molecule that carries oxygen in red blood cells.
Pistachios are also full of potassium, with a single ounce comprising more potassium than half a large banana (3Trusted Source).
They also boast a lot of other vital nutrients, such as vitamin B6 and potassium. 2. High in antioxidants
Antioxidants are very important to your wellbeing. They prevent cell damage and play an integral role in lowering the risk of disease, such as cancer.
In actuality, only walnuts and pecans include more. In One 4-week study, participants who ate one or two portions of pistachios per day had higher levels of lutein and γ-Tocopherol, compared with participants who didn’t eat pistachios.
They Shield your eyes from damage caused by blue light and age-related macular degeneration, a condition where your central vision is diminished or lost.
Furthermore, Interestingly, The antioxidants in pistachios are extremely accessible in the gut.
Summary Pistachios are one of the very antioxidant-rich nuts around.
3. While eating nuts has many health benefits, they are usually high in calories.
With protein containing about 20% of the weight, pistachios are second only to almonds in regards to protein content.
They also have a greater ratio of essential amino acids – the building blocks of protein than any other nut.
These amino acids are considered essential because your body can’t make themso you need to obtain them from your diet.
Meanwhile, Other amino acids are thought to be semi-essential, which means that they may be essential under certain conditions, depending on the health of the person.
L-arginine, which accounts for 2 percent of the amino acids in pistachios. It is converted to nitric oxide in your body, which is a chemical that causes your blood vessels to dilate, helping blood flow (6Trusted Supply ). Also, their amino acid content is greater than any other nut.
4. Despite being an energy-dense food, nuts are among the very weight-loss-friendly foods.
In 1 12-week weight loss plan, individuals who ate 1.9 oz (53 g) of pistachios daily as an afternoon snack had double the decrease in body mass index, compared with people who ate two oz (56 grams) of pretzels each day.
Moreover, Another 24-week study in people with excess weight revealed that those who consumed 20 percent of calories from pistachios dropped 0.6 inches (1.5 cm) more from their waistlines than those who didn’t eat pistachios .
1 factor possibly contributing to pistachios’ weight loss properties is their fat content may not be completely consumed (18Trusted Source).
In Fact, studies have shown the malabsorption of fats from nuts. This is because a part of the fat content is stuck inside their cell walls, preventing it from being digested in the gut.
What is more, shelled pistachios are great for mindful eating, As shelling the nuts takes time and slows the speed of eating. The leftover shells also provide you with a visual clue of how many nuts you’ve eaten.
One Study showed that people who ate in-shell pistachios consumed 41 percent fewer calories than those who ate shelled pistachios (21Trusted Source).
Overview Eating pistachio nuts can aid weight loss. In-shell pistachios are particularly beneficial, as they encourage mindful eating.
5. Pistachios are high in fiber, with a single serving containing 3 g .
Fiber goes through your digestive tract mostly undigested, and some kinds of fiber are digested by the good bacteria in your gut, acting as prebiotics.
Gut bacteria then ferment the fiber and then convert it into short-chain fatty acids,
Butyrate is possibly the most beneficial of those short-chain fatty acids.
Eating Pistachios has been proven to increase the amount of butyrate-producing bacteria from the gut to a larger extent than eating almonds (24Trusted Source).
Summary Pistachios are high in fiber, which can be great for your gut bacteria. Eating pistachios may increase the amount of germs that produce beneficial short-chain fatty acids such as butyrate.
6. Pistachios may lower your risk of cardiovascular disease in a variety of ways.
In actuality, many studies have shown the cholesterol-lowering ramifications of pistachios .
Many Studies on pistachios and blood lipids are run by substituting part of their calories in a diet with pistachios.
Meanwhile, none of those studies found that eating pistachios harmed the blood lipid profile.
1 4-week study in people with high LDL cholesterol had participants eat 10 percent of their daily calories from pistachios.
The What is more, a? Diet consisting of 20% of calories from pistachios reduced LDL cholesterol by 12 percent.
Afterward, pistachios were added to this diet in place of its monounsaturated fat content, totaling about 20 percent of their daily calorie consumption.
After 4 months on the diet, they experienced a 23 percent Reduction in LDL cholesterol, 21% decrease in total cholesterol, and 14% decrease in triglycerides.
Moreover, pistachios appear to reduce blood pressure over other nuts.
Overview Studies show that eating pistachios can help lower blood cholesterol. It might also lower blood pressure over other nuts.
7. It is important that it functions nicely, as endothelial dysfunction is a risk factor for heart disease.
Vasodilation Endothelial dysfunction is characterized by decreased vasodilation, which reduces blood circulation.
Nitric oxide Is a compound that plays a significant role in vasodilation. It causes blood vessels to dilate by signaling the smooth cells from the endothelium to unwind.
Pistachios Are an excellent source of the amino acid L-arginine, which is converted to nitric oxide within the body. Therefore, these very small nuts may play an significant role in boosting blood vessel health.
1 study in 42 Another Proper blood flow is essential for many physiological functions, including erectile function.
In 1 study, men with erectile dysfunction Experienced a 50% increase in parameters of erectile function after eating 3.5 oz (100 g ) of pistachios each day for 3 months .
Having said that, a 100-gram serving of pistachios is quite large, comprising about 557 calories.
Overview Pistachio nuts can play a significant role in boosting blood vessel health. That’s, as they’re full of L-arginine, which, when converted to nitric oxide, helps dilate blood vessels.
8. May help lower blood glucose
Despite having a higher carbohydrate content than many nuts, pistachios have a low glycemic index, meaning that they do not cause large blood glucose spikes.
Not surprisingly, studies have shown that eating pistachios can help promote healthy glucose levels.
One Study revealed that when 2 oz (56 grams) of pistachios were added to a carb-rich diet, healthy people’ blood glucose reaction after a meal was decreased by 20–30% (6Trusted Source, 32Trusted Source).
In Another 12-week study, people with type 2 diabetes revealed a 9% decrease in fasting blood glucose after eating 0.9 oz (25 g) of pistachios as a snack twice daily (33Trusted Source).
In Addition to being rich in fiber and healthful fats, pistachio nuts are full of antioxidants, carotenoids, and phenolic compounds, all of which can be beneficial for blood glucose control (6Trusted Source, 33Trusted Source).
Therefore, simply adding pistachios to your diet can help manage your glucose levels in the long run.
Overview Pistachios have a low glycemic index, which could promote lower blood glucose levels.
Pistachios can be appreciated in various ways.
Included in these are a snack, salad garnish, or pizza topping, or even in baking, including a gorgeous purple or green color to several desserts and dishes.
You Can even try to scatter them over your favourite oven-baked fish, adding them to your morning granola, or creating your own dessert crust.
Overview Besides being a fantastic snack, pistachios may be used in cooking and baking, including a purple or green color to different dishes.
Pistachios Are an excellent source of healthy fats, fiber, antioxidants, protein, and various nutrients, including vitamin B6 and thiamine.
What’s More, they are delicious, versatile, and fun to eat. Including pistachios in their diet is a terrific way to improve overall health.