8 SURPRISING PISTACHIO HEALTH BENEFITS - NUTRITION

The benefits and properties of pistachio are very varied, and range from helping to maintain a healthy heart, weight control, protection against diabetes and hypertension, and digestive improvement. It is one of the fundamental nuts to add to our diet.

The vitamins, minerals, fats and proteins found in the pistachio are essential for a healthy body. It is commonly used as an aperitif, but also as an ingredient for sweets and main dishes.

If you are one of those who usually eat nuts, choosing pistachios is a highly recommended option compared to others that may have more salt, or contain more fat. In this way, it will help you control your weight, and reduce the possibility of heart risk.

As we age, it is more important to take care of ourselves, and one of the most sensitive areas that we must take care of with the most care is the heart. The maintenance of this, and of the blood vessels, seems fundamental.

Several studies suggest that pistachios included as part of a balanced diet help maintain healthy cholesterol levels in healthy people.

Pistachios are nothing more than grains obtained from fruits that belong to the Anacardiaceae family of the genus 'pistacia'.

Its fruit comes from a very thick and deciduous medium-sized tree. It is believed to have originated in Asia, specifically between Iraq and Iran.

There are several families of pistachio that are cultivated, however, the most popular variety that is produced for commercial purposes is the 'kerman'.

If what you need is a healthy snack to take between meals, that fills you with energy and with hardly any calories, pistachio is one of the most recommended options.

According to American Pistachio Growers and the American Heart Association, taking about 30 grams of shelled pistachios a day (which is equivalent to about 49 units), helps reduce the risk of heart disease.

Pistachios are one of the oldest commonly used nuts in the world. They were cultivated in the area of Iran, Iraq, and Syria, from there they were introduced into Roman eating habits around the year 100.

Today, in addition to Iran, Iraq, and Syria, pistachios are being produced in many countries such as the United States, Australia, Turkey, China, among others.

This seed is edible, and they are not seasonal, that is, they are available all year round, which greatly facilitates their consumption. In addition, another of its advantages is that they can be purchased in almost any grocery store.

Pistachios are currently marketed in shell, shelled, sugary, or salted, although their extract is also used as an oil.

The shell of the walnut protects it from physical damage and various infections. On the other hand, salted and sugary pistachios may not be a good choice due to their high sodium and sugar content.

The shell of the walnut protects it from physical damage and various infections, therefore, the ideal is to buy walnuts in the shell, as they are in their natural form and are the least processed.

They should be stored in airtight containers, and in cool, dry places so they can last for several months.

Pistachio properties and nutrients

We are becoming more and more aware of leading a healthy lifestyle and controlling our diet, therefore, it is recommended, according to the opinion of nutrition experts, to eat small snacks throughout the day.

They are one of the few nuts that contain most of the nutrients that are required by humans.

They contain nutrients such as carbohydrates, proteins, fats, dietary fiber, phosphorus, potassium, thiamine, vitamin B - 6, beta-carotene, lutein and zeaxanthin, calcium, iron, magnesium, zinc, copper, manganese, vitamin C, riboflavin, Niacin, Pantothenic Acid, Folic Acid, Vitamin E, Vitamin A and Vitamin K.

All these nutrients make pistachios offer the conditions for better health.
They contain fewer calories and more potassium and vitamin K per serving than other nuts.
A 1-ounce serving of roasted pistachios contains 160 calories, 6 grams of protein, 3 grams of fiber, and 15 grams of fat, of which only 2 grams are saturated fat.
It also provides you with 25% of the daily value for vitamin B-6, 15% of the daily value for thiamine and phosphorus, and 10% of the daily value for magnesium.

Properties and benefits of pistachio for health

1- Reduces cholesterol

According to a study, snacks with pistachios can help lower cholesterol. Research participants who ate a low-calorie diet, of which 10-20% of their total calories were in the form of pistachios for four weeks, lowered their cholesterol levels more than participants who followed the diet without take them, according to a study published in the "American Journal of Clinical Nutrition" in September 2008.

The L-arginine they contain can make your arteries less likely to develop blood clots that could cause a heart attack, and the vitamin E, which makes your arteries less likely to clog with plaque.

Pistachios may support the maintenance of healthy blood glucose levels in healthy people according to exploratory clinical studies.

The International Food Information Council notes that the top dietary concerns for men and women are related to limiting fat.

They also note that a third of those surveyed believe that protein helps them feel full and is especially beneficial as people age.

One of the healthiest cooking oils is pistachio oil, which also helps keep the skin well protected from dryness or for use in traditional medicine during massage therapy, aromatherapy, in pharmaceuticals, cosmetics, and your industry.

Just a small bag of pistachios a day will ensure the recommended levels of phenolic antioxidants, minerals, vitamins and proteins.

2- Reduces the risk of heart disease

Research indicates that regular consumption of pistachio can lower levels of bad LDL cholesterol in the body.

Antioxidants, phytosterols, unsaturated fatty acids (both monounsaturated and polyunsaturated fatty acids) are ideal for promoting heart health.

3- Helps fight diabetes (Type II)

In people with diabetes, sugars form inappropriate bonds with proteins, rendering them useless. This process is known as glycation.

The antioxidants present in pistachios help reduce the glycation process, and therefore, can help in the control of diabetes.

4- Improve your sex life

According to the study carried out by M. Aldemir from Atatürk University Hospital and Research Center in Ankara in 2011, pistachios greatly influence the sexual vitality of men.

Research shows that men who had a daily intake of around 100 grams of pistachios for three weeks improved their erectile function by 50% (this was confirmed by penile blood flow ultrasound scans).

5- Take care of your physique

Pistachios are a food rich in essential nutrients for our body, such as protein, and reduced in calories and fat.

Therefore, they are an ideal option compared to other nuts for dieters who want to reduce their weight.

6- They favor a better vision

According to research carried out by Chen Cyo and Blumberg JB from Tufts University (Boston), the consumption of pistachios has been shown to reduce the risk of suffering from age-related macular disease or (AMD).

Pistachios contain carotenoid antioxidants like lutein and zeaxanthin, which are antioxidants that help reduce the risk of age-related macular disease.

7- They help to have a good intestinal transit

They are a good source of dietary fiber that helps in the digestion of food.

Thirty grams of pistachios contain approximately three grams of dietary fiber, more than enough to achieve optimal intestinal transit.

8- They help to stay young

Vitamin E is essential for healthy skin. This antioxidant is present in pistachios, and is integrated into the mucous cell membranes of the skin.

It protects the skin from harmful ultraviolet rays, prevents skin diseases and makes it healthy and glowing.

Pistachio oil is also used as an ingredient in traditional therapies such as aromatherapy and traditional massage therapy.

9- Reduce stress

Pistachios help us lower our blood pressure and heart rate in the chaotic moments of our day to day.

For this reason, a recommended amount of pistachios in a low-calorie diet helps to control those stressful moments in our daily lives.

References

www.organicfacts.net/health-benefits/seed-and-nut/
http://healthyeating.sfgate.com/benefits-eating-pistachios-1507.html.
http://www.americanpistachios.org/nutrition-and-health/for-men.
http://www.nutrition-and-you.com/pistachio.html.
http://www.americanpistachios.es/about-apg/news/
http://www.stylecraze.com/articles/
http://www.healthbeckon.com/pistachios-benefits/.
http://www.imujer.com/salud/4627/

8 SURPRISING PISTACHIO HEALTH BENEFITS - NUTRITION - 2025