Pistachio nuts are dry fruits of species of trees belonging to the anacardaceae family, of the genus: Pistacia. The plant is a medium sized broad, bushy, dioecious, deciduous tree, believed to be originating in the mountain ranges of western Asian region. Several cultivars exist but the most popular variety grown for commercial purpose is the kerman.
Pistachios are an excellent source of copper and manganese, and a good source of phosphorus. They’re also an excellent source of vitamin B6, offering 20% of the Daily Value per serving. In addition to vitamin B6, pistachios are a good source of thiamin (15% DV) and have lesser amounts of other B vitamins, such as folate and biotin at 4% DV, and riboflavin, niacin, and pantothenic acid at 2% DV.
Pistachios Nutritional Information:
Serving Size:1 ounce : Calories: 170, Calories from Fat: 110 % Daily Value.
| Total Fat (13g) | 20% |
| Saturated (1.5g) | 8% |
| Polyunsaturated (4g) | 8% |
| Monounsaturated (7g) | 8% |
| Cholesterol (0mg) | 0% |
| Sodium (190mg) | 8% |
| Potassium (310mg) | 9% |
| Carbohydrate (9g) | 3% |
| Dietary Fiber (3g) | 12% |
| Sugar (2g) | – |
| Protein (6g) | – |
| Vitamin A | 4% |
| Vitamin C | 2% |
| Calcium | 4% |
| Iron | 6% |
| Vitamin E | 6% |
| Thiamin | 15% |
| Vitamin B6 | 25% |
| Folate | 4% |
| Phosphorus | 15% |
| Magnesium | 10% |
| Zinc | 4% |
| Copper | 20% |
| Manganese | 15% |
Top 10 Health Benefits Of Pistachios:-
1. Healthy Blood
Pistachios nuts are a good source of vitamin B6. Vitamin B6 is necessary to produce hemoglobin, and is also shown to increase the amount of oxygen carried.
2. Eye Health
Lutein and zeaxanthin are carotenids important for good eye health. Pistachio nuts contain 342 mcg of lutein and zeaxanthin per serving, which is more than other nuts. Pistachio nuts also contain approximately 2 percent of the Daily Value of beta-carotene per 1 oz. serving, according to Pistachio Health. Beta-carotene is converted to vitamin A by the body and supports good vision.
3. Help in Your Bowels
Pistachios have as much fiber per ounce as oatmeal. Why is that so important? Fiber has been shown to ease constipation and hemorrhoids because it soaks up excess water in one’s bowels. Research shows that fiber reduces the risk of painful diseases like colon cancer and diverticulitis.
4. Weight Loss
While the consumption of nuts is encouraged due to the health benefits, it is still important to watch portion sizes. Though nutritious, they are also high in calorie which can ruin weight loss efforts. Studies have determined that no weight change was detected when pistachios were consumed in moderation. They are a lower calorie nut. A serving of pistachios is about 49 nuts, providing 170 calories. In addition, pistachios are most often found still in the shell. It takes a bit of work to get into them which slows eating time allowing the brain to more effectively signal the gut when a person is full. In addition, this slower eating can lead to more mindful eating and enjoyment of the food.
5. Skin Health
Pistachios are a great source of vitamin E, a powerful fat-soluble antioxidant, essential for maintaining the integrity of cell membranes. It is recommended for healthy and beautiful skin.
6. Diabetes
Eating pistachios may help to prevent Type 2 diabetes. It is said that almost 60 % of the recommended daily value of the mineral phosphorous is available in just one cup of pistachios. Moreover, breaking down proteins into amino acids, phosphorous helps in glucose tolerance. The University of Toronto performed a study that showed that pistachios may stabilize blood sugar levels and can be a good snack item for diabetics.
7. Antioxidants
Pistachios contain large amounts of the antioxidants beta-carotene, vitamin E and lutein compared to other nuts. Evidence suggests including pistachio nuts as part of a moderate-fat diet increases blood levels of antioxidants, which contribute to a reduction in low-density lipoprotein — LDL or “bad” cholesterol — reports EurekAlert. LDL cholesterol is associated with clogged arteries and an increased risk of heart disease.
8. Good Source Of Vitamins
Pistachios are good source of manganese. Manganese plays a role in tissue development, growth, reproduction and the metabolism of fat and carbohydrates.Pistachios are rich in antioxidants, which fight inflammation. Inflammation in the body tissues are the common causes of allergies, arthritis, and other immune problems.Pistachios are an excellent source of copper. Copper is important in the formation of connective tissue.Pistachios are an excellent source of vitamin B6, containing as much as beef liver. Vitamin B6 is important in the development of antibodies within the immune system and it also assists with healthy nerve function and the production of red blood cells.
9. Heart Health
Pistachios nuts are known to reduce LDL (“bad”) cholesterol and increase the good HDL cholesterol. This is possible only after a short period of regular consumption. As these nuts are high in antioxidants like vitamins A and E, they fight inflammation, protecting blood vessels and reducing risk of heart disease. Even a moderate intake of pistachios has been shown to increase levels of lutein, an antioxidant which is known for protecting against oxidized LDL, reducing heart disease.
10. Nervous System
The vitamin B6 so abundant in pistachios has wide-ranging effects on the nervous system. Messaging molecules called amines require amino acids to develop, which in turn rely on vitamin B6 for their creation. Furthermore, B6 plays a crucial role in the formation of myelin, the insulating sheath around nerve fibers that allows optimal messaging between nerves. Furthermore, vitamin B6 contributes to the synthesis of serotonin, melatonin, epinephrine and gamma-aminobutyric acid, or GABA, an amino acid that calms the transmission of nerve impulses throughout the nervous system.
Caution:
Pistachios are associated with nut allergy for some sensitive individuals. The allergic manifestations are due to anacardic acid (urushiol) that is present in these nuts. Reactions may be skin itching (hives) to severe form like as breathing difficulty, pain abdomen, vomiting, and diarrhea. Persons with known allergic reactions to these nuts are therefore needed to observe caution while eating pistachios.