What are 6 Magical Health Benefits of Pistachios: FAQ’ S and Comprehensive Guide on Pistachios
Health benefits of pistachios
Pistachio (Pistacia vera L.) is one of the most popular tree nuts in the world. It’s highly valued due to its nutritional value, health benefits, and economic importance universally. This tree fruit is one of the most successful plants imported to America in the twentieth century. Right now, due to their favorable weather conditions, Kerman and Rafsanjan are considered the most important regions of Iran and the world for pistachio production. There are more than 350,000 hectares of fertile and infertile pistachio orchards in the country, of which about 280,000 hectares belong to Kerman province.
In this article, we will further study the health benefits of pistachios and their other unique characteristics so that you can include this nutritious and beneficial substance in your diet.
Are Pistachios Good for Our Health?
Pistachios are a type of tree nut with many and various health benefits. This super healthy nut contains healthy fats and is a good source of protein, fiber, and antioxidants. People around the world use this nut in different ways – mostly as snacks in their diet.
Some of the benefits of pistachio are listed below:
Rich in Antioxidants
Pistachios contain more antioxidants than most other nuts and seeds. Antioxidants are substances that may protect the human body’s cells against free radicals, which play an important role in heart disease, cancer, and other diseases.
Among nuts, pistachios have the highest content of lutein and zeaxanthin which are very important antioxidants for eye health. They protect our eyes from the damage caused by blue light and age-related macular degeneration (when our central vision is impaired or lost).
Rich in Protein
There are approximately 6 grams of protein per ounce of pistachios, which provides the daily requirement of protein for each person. So this nut can be considered a good source of protein for those who are vegetarians and vegans.
Additionally, in comparison to other nuts, pistachios have the lowest-calorie. Therefore, many athletes use it a lot in their diets due to its high-protein and low-calorie properties.
Pistachios also have a high ratio of essential amino acids (the building blocks of protein). These amino acids are considered essential because the human body cannot produce them, so they must be obtained through the daily diet.
Promoting Healthy Gut Bacteria
pistachios are rich in fiber (with each pistachio kernel containing 3 grams of fiber).
Fiber plays a major role in digestive health and is the fuel that the colon cells use to keep them healthy. Fiber moves through our digestive system, and some types of fiber are digested by the good bacteria in our gut, acting as probiotics. Gut bacteria then ferment the fiber and convert it into short-chain fatty acids, which may have several health benefits, including a reduced risk of developing digestive disorders, cancer, and heart disease.
Lowering Cholesterol and Blood Pressure
Pistachios can help to improve the level of good (HDL) cholesterol by being a good source of monounsaturated and polyunsaturated fats. With one serving of pistachios, the body gets 13 grams of fat, most of which (11.5 grams) comes from these heart-healthy fats.
On the other hand, due to their high content of monounsaturated fats, pistachios also help to lower the levels of bad (LDL) cholesterol.
Moreover, researchers concluded that pistachio consumption can have a strong effect on reducing blood pressure as well. High blood pressure can increase a person’s risk of serious health problems occurring, such as heart attack and stroke. It is difficult to recognize the condition because symptoms are barely noticeable, so one of the best ways to prevent or reduce high blood pressure is by eating healthy nuts, especially pistachios.
Lowering Blood Sugar
In recent years, there has been an increase in the number of studies showing the potential benefits of eating nuts, including pistachios, on blood glucose and insulin sensitivity.
Pistachios are considered a low glycemic index food, which means they keep us full for a longer time and cause a slow rise in blood sugar levels, so they are especially good for the ones who suffer from diabetes.
Improving Skin and Hair
The benefits of pistachio nuts for skin and hair are countless. Pistachio is rich in vitamin E which acts as an antioxidant and it protects the skin from UV rays (when the skin exposes to these UV rays that would lead to various skin diseases in the future).
Pistachio also acts as an anti-aging food that can help you look younger.
Moreover, pistachio contains a good quantity of biotin which basically fights against hair loss. The main factor that leads to hair loss is a deficiency of biotin, so eating pistachios help to nourish the dry hair and increase the flexibility of hair standards.
Because of all these benefits, most athletes have this nutritious nut in their diets. Another reason that this nut is beneficial for them is that many athletes especially females are iron deficient and iron is an important mineral for better performance in athletes. Iron is critical to creating hemoglobin which transports oxygen and helps in faster recovery.
The aforementioned advantages of consuming pistachios are just a portion of its numerous benefits.
It can be concluded fairly that consuming pistachios is very beneficial for all people in various age ranges, and having this nut in our diet can lead us to have a healthier body and lifestyle.
If you want to know about pistachio’s keto diet follow the link bellow:
https://nazari-pistachio.com/articles/health/are-pistachios-keto-friendly
Sources:
americanpistachios.in
In ketogenic diets we have to consume high fat contents. I am curious how eating fats leads to the fast weight loss? And how this diet works?
You May wonder if you find out that nuts have very low amount of carbs. We will answer your question in detail in few days with an update on this article.
As I want to lose weight fast, I chose ketogenic lifestyle for a while. My concern is that by cutting off some foods with carbohydrate and protein from my diet, my body doesn’t receive the essential nutrients. What food ingredients do you suggest for having a healthy keto diet?
Nuts such a Pistachios, can help you recive enough amount of Vitamines an minerals.
I am a big fan of nuts especially pistachios. But I am on a ketogenic diet right now. As pistachios are high in carbs, I am wondering whether I can eat pistachios or not? If yes, how many could I have per day?
Pistachios are 100% keto friendly. We suggest you to eat 5-10 Iranian pistachios per day.
I am on a keto diets for 3 months and now I got the hair loss. Is it one of the side effects of ketogenic diet? What do you suggest to stop the hair loss?
We offer you to take more nuts. Also supplements with high levels of Zinc could help you to control hair loss.