Pistachios (Pistacia vera ) is a delicious nut ( or seed ) that grows on the tree of the same name. Botanically speaking, it is a member of the cashew family. They 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 us as they provide numerous health and beauty benefits. In this article, we will know about the major health and beauty benefits of pistachios.
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) .
Nutrition Chart of Pistachios
Health Benefits Of Pistachios
Table of Contents
(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 the 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 come 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, a high level of protein and a 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.
(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, the 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.
(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 was 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 are 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. Hemoglobin 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.
Hemoglobin 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 the tongue, etc. (source).
(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 the proper functioning of the nervous system as it builds a sheath between one nerve fiber and others 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 prevent them from doing damage to our body cells ( including the immune system cells) and in the same way, vitamin B6 boosts 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 protect 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 provide a lot of health benefits as well as beauty benefits still it is better to eat them in moderation as there are side effects of overeating pistachios.
Benefits of Pistachios For Skin
(1) Keep Our Skin Healthy
Regular and moderate consumption of pistachios is very beneficial for keeping our skin healthy because of the presence of essential vitamin, vitamin E in it.
Vitamin E is an antioxidant that integrates with the cell membranes of the mucous membranes of the skin and protects it from the harmful Ultraviolet rays of the skin and thus reduces the risk of various skin diseases and even of skin cancer.
Because of its antioxidants benefits, it also plays a significant role in fighting with the unstabilized ions ( free radicals) of our body, stabilizes them and thus prevents them from doing damage to our skin cell.
Vitamin E not only prevents us from skin diseases but also keep our skin healthy and beautiful.
(2) Keeps Premature Ageing At Bay
Pistachios are an excellent source of antioxidant like vitamin E, which fights with the free radicals of our body, stabilizes them and thus prevents them from doing damage to our body cells ( including the skin cells).
By doing so, it also protects us from fine lines, wrinkles, dark spots, etc. and thus reduces the risk of premature aging.
The antioxidant properties of vitamin E help us in looking younger, and the emollient properties of it assist in keeping our skin moisturized and prevent it from being dry and flaky. Because of this benefit, Pistachios oil ( Vitamin E) is also used as aroma oil, therapeutic massage oil, etc.
(3) Excellent Skin Moisturizer
For us to have healthy skin, it is important for us to make sure that our skin is properly moisturized as lack of moisturization can lead to dryness of the skin.
Pistachios are very beneficial in keeping our skin moisturized and for preventing it from being dry and flaky.
For this, pistachios oil can be used as it is a natural moisturizer that provides demulcent properties and is effective for keeping our skin hydrating and soothing.
By keeping our skin moisturized it not only prevents our skin from being dry and flaky but also minimizes the risk of itching, scratching, inflammation, etc. associated with dry skin.
(4) Improves Radiance And Glow Of Our Skin
Consuming pistachios on a regular ( but in a reasonable) basis is very beneficial for making our skin radiant and glowing because of the presence of essential fatty acid in it.
These essential fatty acids ( Omega-3, Omega-6 and Alpha Linolenic Acid (ALA) play a major role in keeping our skin young and healthy, and also improves the complexion of the skin.
So, if you want to improve the radiance and glow of your skin then eating pistachios will be enough to help you with the same.
(5) Prevents Onset Of Acne
Eating pistachios is beneficial for our skin because it helps in keeping our skin healthy, young and radiant.
It also prevents our skin from premature aging and harmful UV rays of the sun and also stops the onset of Acne, which is a common skin problem that affects millions of people all over the world.
The real cause of acne is unknown but it believed that it is mainly caused by the clogging of our skin pores by dirt, impurities like pollution, excessive oil, etc. and many other factors like hormonal changes, genes, greasy makeup, certain medicines, etc. (source).
Pistachios are useful for preventing the onset of acne as they influence the insulin level in our body and controls blood circulation, and thus reduces the risk of formation of excess oil, which can otherwise lead to acne and pimples.
In addition to this, selenium present in pistachios also helps in controlling acne as it combines with vitamin E and reduces skin inflammation and appearance of scars.
(6) Protect Our Skin From Free Radical Damage
The Selenium present in pistachios is useful not only for reducing skin inflammation and reducing scar appearances but also for preventing our skin from the harmful effects of free radical damage.
This benefit of selenium is mainly because of the ability of selenium to help in the creation of glutathione.
Glutathione is an antioxidant that fights with the free radicals of our body, stabilizes them and thus prevents them from deteriorating our skin cells. In addition to this, other antioxidants like vitamin C and vitamin E also plays a significant role in preventing our body from free radical damage.
Free radicals are harmful to our skin as they can give rise to fine lines, wrinkles, dark spots, age spots and other signs of premature aging.
Benefits of Pistachios For Hair
(1) Stimulate Hair Growth
Regular consumption of pistachios is beneficial not only for our health and skin but also for our hair as they are useful in stimulating hair growth.
This hair benefit of pistachios is mainly because of the presence of essential fatty acid like Omega-3 acid, Omega-6 acid and Alpha Linolenic Acid (ALA) in it.
In addition to this, pistachios are also an excellent source of vitamin E which is a vital nutrient for our hair health.
(2) Make Our Hair Stronger
Regular and moderate consumption of pistachios is beneficial for our hair as they make our hair stronger because of the presence of vitamin E and essential fatty acids in them.
In addition to this, massaging your hair and scalp with pistachios oil will also provide the same hair strengthening benefits.
(3) Keep Our Hair Nourished And Moisturized
Pistachio is a natural moisturizer which means it will be very effective for keeping our hair moisturized and nourished.
For this, pistachios hair mask can be prepared and it will help in keeping our hair moisturized and nourished, and will also improve the flexibility of our hair.
It is useful even for treating other hair problems like split ends, damaged hair, dry hair, etc.
(4) Prevents Hair Loss
Regular and moderate consumption of pistachios is very efficient in preventing hair loss as they are an excellent source of Biotin ( Vitamin H) which is a B vitamin that plays a significant role in keeping our hair strong and healthy.
Deficiency of Biotin can give rise to hair loss Some other food materials that are rich in Biotin are Almonds, Carrots, Spinach, eggs, etc.
The information contained in the post is for general purpose only and shouldn’t be considered as 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, I make no guarantee of the accurateness of the same.
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