Pistachio nuts have long been revered as the symbol of wellness and robust health since ancient times. The kernels are enriched with many health-benefiting nutrients essential for optimum health.
Pistachios are probably the most used and the oldest of nuts to be used all across the world. Pistachios belong to the cashew family, and these nuts grow on small, bushy deciduous trees. Pistachio trees grow widely in regions of Middle East and Central Asia. They are a native to Iraq and Iran and have been around as early as since the 6,000 BC. Since ancient time human beings were aware of the health benefits of Pistachios.
Health Benefits of Pistachio | 12 Amazing & Surprising Facts
Eating Pistachio will benefit you in a number of ways, including the following.
1. Healthy Heart :
Eating pistachio in moderation can be very beneficial for the health of the heart. It is rich in monounsaturated fatty acids that help to reduce high blood pressure. Phytosterol in pistachio reduces the absorption of dietary cholesterol from different foods. This helps to bring down the levels of bad cholesterol in the blood. Bad cholesterol chokes up the arteries, preventing the blood supply to the heart. Consumption of pistachio also reduces stress related to elevated blood pressure.
2. Helps in the Production of Hemoglobin:
Pistachios are rich in Vitamin B6, which plays a key role in the production of hemoglobin. Hemoglobin is responsible for supplying oxygen from the lungs to the other parts of the body. Here are 11 healthy foods to improve your hemoglobin count.
3. Keeps Nervous System Healthy:
High level of the vitamin B6 availability in it makes the nervous system healthy and fit by producing required amino acids and promoting proper nerve impulses transmission.
4. Weight management:
Pistachio is high in monounsaturated fats. Monounsaturated fats are soluble in nature; they do not cause weight gain. It is rich in fiber, which keeps you full for a longer time, preventing overeating. Protein in pistachio uses the fats and burns them, instead of storing them. Do not consume pistachio in high quantities, as it is a calorie-rich food.
5. Boosts Immunity:
Vitamin B6, not only helps in the production of hemoglobin but also boosts your immunity. In fact, deficiency of Vitamin B6 can lower your body’s strength to fight infections by eliminating the free radicals from your body.So, make sure your body has enough of this essential vitamin by eating pistachios every day!
6. Prevents from Infection:
It prevents various body organs from infections by enhancing the oxygen and hemoglobin rich blood supply to the organs like spleen, liver, thymus and etc.
7. Healthy Eye :
Pistachio can also help to improve vision. It contains carotenoids that protect the eyes from age-related disorders like cataracts and macular degeneration. Lutein and zeaxanthin present in pistachio prevent the eyes from harmful UV radiation damage.
8. Good for your skin:
Eating pistachios are beneficial for your skin since they are rich in Vitamin E, which fights signs of ageing, UV rays and can even prevent skin cancer. Pistachio oil is also used as a natural moisturiser which prevents dry skin.
9. Reduce the Risk of Diabetes:
One of the vital health benefits of pistachios is that it helps in controlling and preventing Type 2 Diabetes, one of the most common forms of diabetes mellitus that is caused due to insulin resistance. Eating at least two servings of pistachios per day helps in supplying the recommended daily value of phosphorus that not only aids in breaking down the proteins into amino acids, but also improving glucose tolerance.
10. Prevents from Cancer and Infection:
It is the rich source of phyto-chemicals, carotenes, vitamin E, fatty acids and polyphenolic antioxidants which helps in removing toxic free radicals from the body and prevents from various cancers and infections like prostate cancer, breast cancer and lung cancer.
11. Increases Flexibility Of Hair:
A hair mask using pistachios deeply nourishes and moisturizes your hair while improving the flexibility of hair fibers. In addition, it is also a great remedy for treating split ends, dehydrated and colour damaged hair.
12. Treat Oily Skin:
Oily skin is one of the main causes of acne and breakouts.The antioxidant properties present in pistachios helps in balancing the skin and also reduces the excess oil production from the skin’s surface.
Nutrients and Vitamins in Pistachio Nuts
Vitamins
Pistachio contain vitamins like A, C and E, but they contain large amounts of two of the B vitamins. One cup supplies 40 percent of your needs for vitamin B-6 and more than 20 percent for thiamine. vitamin B-6 assists in the metabolism of amino acids and glycogen. Thiamine, also known as B-1, is important for proper digestion, brain function and appetite.
Calories and Carbohydrates
One quarter cup of raw pistachio nuts contains 173 calories, most of which come from fat. Like most nuts, pistachios are low in carbohydrates, and one cup contains only 8.5 grams. The same amount of pistachios also has 3.2 grams of fiber, or 11 percent of the daily recommendation for an adult under 50 years old on a 2,000-calorie diet, according to the Institute of Medicine.
Protein
One quarter cup of pistachios contains 6.2 grams of protein, which is 13 percent of the daily recommendation for women and 11 percent for men. Although pistachios do not contain all of the essential amino acids, they do contain significant amounts of some amino acids, especially arginine and phenylalanine. Phenylalanine can boost mood, decrease pain and curb appetite, while arginine can boost the immune system, according to Phyllis A Balch’s book, “Prescription for Nutritional Healing.”
Fat
One quarter cup of pistachios contains 14 grams of fat, and most of this is made up of healthy polyunsaturated and monounsaturated fats. Pistachio nuts contain no trans fats or cholesterol. Pistachios also contain phytosterols, which can work to inhibit the absorption of cholesterol in the intestines, reports Balch.
Minerals
One cup of pistachios contains 44 percent of the daily recommendation for copper, which is essential for bone, red blood cell and collagen formation. One cup also provides more than 20 percent of your needs for phosphorus and more than 15 percent for manganese. Phosphorus is important for energy storage, and manganese is used in bone formation and cholesterol metabolism. One cup of pistachios also supplies more than 10 percent of the your magnesium and potassium requirements.
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