Pistachios (Pistacia vera ) is a healthy nut ( or seed ) that grows on the tree of the same name. Botanically speaking, it is a member of cashew family. They are native to Asia but are now grown in many parts of the world and some of the major producers of Pistachios are Islamic Republic of Iran,USA, Turkey, China and the Syrian Arab Republic. (source) . Pistachios are a good source of the number of compounds like vitamins,minerals, antioxidants, unsaturated fatty acids, dietary fibers etc. and presence of these compounds make pistachios very beneficial for our health. In this article, we will know about the major health benefits of pistachios but first, let’s take a look at the below-mentioned nutrition chart of pistachios.
Nutrition Chart of Pistachios
Health Benefits Of Pistachios
(1) Provides Cardiovascular Benefits
Regular and moderate consumption of pistachios is beneficial for our heart health as they provide a lot of cardiovascular benefits. Consuming pistachios help in lowering the bad cholesterol (LDL cholesterol ) in our body and increases good cholesterol level. By doing so, it reduces the risk of various cardiovascular diseases like heart attack, stroke, clogging of arteries, atherosclerosis etc.
All these cardiovascular benefits of pistachios are mainly due to the presence of antioxidants,phytosterols, monounsaturated fatty acids and polyunsaturated acids in them. The dietary fiber present in pistachios also plays an important role in controlling cholesterol level and thus benefits our heart.
(2) Helps In Weight Management
Eating pistachios on a regular basis ( but in a moderate quantity) is very useful for weight management and it has been found pistachios comes first when it comes to choosing nuts for dieting. Pistachios are a good source of dietary fibers which make us feel fuller for a long time and decreases our urge to eat again and again, and thus controls overeating.
As overeating is a major cause of obesity, so by controlling overeating it helps in controlling weight management. In addition to this, high level of protein and high level of unsaturated fatty acid also plays an important role in making pistachios healthier.
(3) Reduces The Risk Of Age-Related Macular Degeneration (AMD)
Consuming pistachios are good for our eyes as they contain carotenoid antioxidants like lutein and Zeaxanthin in them. These antioxidants fight with the free radicals of our body, stabilizes them and thus prevents them from doing damage to our eyes. By doing so, it protects our vision and at the same time reduces the risk of development of age-related macular degeneration in elderly ( according to a research conducted by Chen CYO and Blumberg JB from Tufts University, Boston, USA ).
In addition to this, pistachios also contain vitamin A which is well known for protecting our eyesight from visionary damage and reduces the risk of visionary problems like cataracts and macular degeneration.
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(4) Improves Digestive Health
Consuming pistachios are good for our stomach as it helps in keeping our digestive system healthy. As per a study conducted by the Beltsville Human Nutrition Research Center,Maryland, it was found that eating a handful of pistachios on a regular basis provides relief from indigestion problem as pistachios promote the growth of intestinal bacteria and thus aids in proper digestion of food. In addition to this, presence of essential nutrients like vitamin B6, copper, manganese, phosphorus and thiamine in pistachios also plays an important role in keeping our digestive system healthy. The dietary fibers present in pistachios helps in bowel movement and ensures that waste gets excreted out of the system smoothly and thus provide relief from constipation.
(5) Provides Fiber Benefits
Consuming pistachios are beneficial for our health even because of the dietary fibers present in them. A serving of one ounce ( or roughly 30 grams ) of pistachios provides around 3 grams of dietary fiber. The dietary fibers don’t provide any calorific benefit but they are still very beneficial for our health. Dietary fibers help in controlling cholesterol level in our body and thus reduces the risk of clogging of arteries and development of cardiovascular diseases.
They are beneficial even for weight management as they make us feel fuller for long and controls overeating, and when it comes to digestive health then they are good for regulating bowel movement and for providing relief from constipation.
(6) Provides Aphrodisiac Benefits
Pistachios are Aphrodisiac in nature which means consuming pistachios increases sexual desire. As per a 2011 research conducted by the Aldemir et al , it was found pistachios greatly influence the sexual vitality in men and people who ate 100 grams of pistachios on a daily basis for a period of three weeks showed a 50 percent improvement in their erectile function in compared to those who didn’t eat pistachios.
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(7) Excellent Source Of Antioxidants
Regular and moderate consumption of pistachios is very beneficial for reducing the risk of various types of cancers and also for reducing the risk of various cardiovascular problems like heart attack, stroke, clogging of arteries etc. All these benefits of pistachios are mainly because of the high level of antioxidants in them. These antioxidants fight with the free radicals of our body, stabilizes them and thus prevents them from doing damage to our body.
What makes pistachios even more interesting is that not just the nuts but even shells of pistachios contain a considerable amount of antioxidants and Researchers from Tarbiat Modarres University in Tehran,Iran were able to successfully identify and extract these antioxidants for adding them to other foods.
(8) Beneficial For People Suffering From Diabetes
Eating pistachios is beneficial for the people suffering from diabetes as pistachios the antioxidants present in them helps in reducing the glycation process and thus helps in controlling diabetes. Glycation process is a process in which sugar forms inappropriate bonds with proteins and make them unusable and form harmful molecule known as Advanced Glycation End Product (AGE), (source). In addition to this, the glycemic index of pistachios is very low ( in the range of 0-20) which means they slow down the rate at which sugar is absorbed into the bloodstream. The dietary fiber present in pistachios is also beneficial for diabetes patients.
(9) Provides Relief From Anemia
Regular and moderate consumption of pistachios helps in providing relief from anemia because of the presence of copper in it. The copper present in pistachios allows our body to absorb more iron from the food that we eat, and thus increases our hemoglobin level and provides relief from anemia.
(10) Increases Haemoglobin Level In Blood
Another reason pistachios is beneficial for our health is because of the presence of vitamin B6 in them Pistachios are a good source of Vitamin B6 which helps in increasing the level of oxygen in our blood and also helps in increasing hemoglobin level in our blood. Haemoglobin is an important component of blood. It is a metalloprotein that helps in carrying oxygenated blood to various parts of the body and helps them in functioning properly. Haemoglobin is important for our health as deficiency of it can cause anemia and give rise to symptoms like general fatigue, weakness, difficulty in breathing, shortness of breath, dizziness, swelling of tongue etc. (source).
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(11) Provides Anti-Inflammatory Benefits
Pistachios are in anti-inflammatory in nature which means they are very suitable for providing relief from inflammation in any part of the body and are also beneficial for reducing the risk of inflammatory diseases like Osteoarthritis, rheumatoid arthritis etc. (source).
(12) Beneficial For Nervous System
Regular and moderate consumption of pistachios is beneficial for brain health because of the presence of Vitamin B6 in it. Vitamin B6 plays an important role in proper functioning of the nervous system as it builds a sheath between one nerve fiber and other and helps in the quick transmission of nerve impulses in the human body.
(13) Make Our Immune System Stronger
Consuming pistachios on a regular and moderate basis is beneficial for boosting the immune system of our body because of the presence of antioxidants and vitamin B6 in them. The antioxidants react with free radicals of our body and prevents them from doing damage to our body cells ( including the immune system cells) and in the same way, vitamin B6 boost the immune system by ensuring proper blood supply to various parts of the body and also helps in the production of blood.
The immune system plays an important role in keeping us healthy as it fights with the disease-causing pathogens and also plays an important role in the healing process ( when we get ill). So, by making our immune system stronger, pistachios protects us from a lot of diseases.
(14) Provides Energy
Pistachios are high in calories and consuming 100 grams of pistachios provides around 562 calories. This makes them an excellent source of energy. What makes pistachios more beneficial is not just the high level of calories present in them but also the other important nutrients like vitamins,minerals,carbohydrates,fats, proteins, fibers, calcium,zinc, magnesium, etc.
(15) Prevents Dizziness, Insomnia, and Nausea
Pistachios are a good source of iron which is known for increasing the hemoglobin level and RBC content in our blood. The hemoglobin plays an important role in keeping us healthy as it helps in providing oxygenated blood to every part of the body and provides relief from anemia and also from the many other disorders like dizziness,Insomnia, and Nausea.
These were some of the major health benefits of pistachios. It is interesting to note that pistachios (pista) are good not just for our health but also for our skin and hair as they provide a lot of beauty benefits. Although, pistachios provides a lot of health benefits as well as beauty benefits but still it is better to eat them in moderation as there are side effects of overeating pistachios.
The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, but I make no guarantee of the accurateness of the same.
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