Pistachio nuts are a popular type of nut originating from Central Asia and the Middle East. They’re part of Asian and Middle Eastern culture and used in different sweets, dishes. People are not that aware of the health benefits of this super seed. But it is one of the superfoods with diverse nutrients and health-boosting traits.
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In this article, we will discuss nutritional facts and health benefits of pistachio nuts. This will also answer almost all questions people ask all over the Internet. All the information discussed here is rooted directly in science.
Let’s start.
What is Pistachio?
Pistachio nuts are oval-shaped nuts from the cashew family (Anacardiaceae). That comes with a vibrant green color and crunchy, nutty texture. Due to its high amount of minerals, it also taste earthy. This is commonly consumed as a snack. Also used in many dishes, bakeries, and desserts. The shells of the pistachio nuts open after ripen. Matured pistachio is then roasted for consumption. It comes with a rich profile of macro and micronutrients, which can easily improve your daily balanced diet. They also come with a low carbohydrate and glycemic index. So people with a low-carb diet can easily incorporate it. Pistachio nuts are also quite sustainable as they need less water to cultivate.
What are the nutrition facts of pistachios?
They are rich in healthy fats, consisting of about 45% of their weight. Most of the fats are monounsaturated and polyunsaturated fats, essential for cardiovascular health. 1 oz. of pistachios contains about 160 calories. It is a good source of plant-based protein, providing 6 g per ounce. They also contain 3 g of fiber per ounce, supporting digestion and gut health. They’re also rich in essential vitamins such as vitamin B6, which improves the function of the brain and blood cells. With a Good amount of potassium, it maintains fluid balance, and healthy blood pressure. Pistachio nuts contain a number of minerals such as magnesium, phosphorus, and copper. They’re loaded with antioxidants and bioactive components. It’s gluten-free and low in carbs, which makes it suitable for diverse diet plans.
How many calories does a serving of pistachios contain?
1 oz is about 50 pistachio nuts. Provides 160 calories. Most of the calories come from healthy fats. Although it is high in calories, it is nutrient-dense healthy food. Check out Healthy Fats: Organic Source, Benefits, and Nutrition Guide.
How much alpha‑linolenic acid (ALA) is in pistachios?
These super nuts contain 0.2 g of alpha-linolenic acid. They are essential components of omega-3 fatty acids, which support brain health, heart function, and reduce inflammation. Pistachios are not the richest source of ALA, but they still contribute to the daily requirement.
What are the Health Benefits of pistachios?
Pistachio nuts contain diverse nutrients and bioactive components according to Healthline. So it comes with a number of benefits for good health and wellness. The super nuts contain a high amount of monounsaturated fats. It helps to reduce LDL or bad cholesterol, decreasing the chance of cardiovascular diseases.
With a high amount of magnesium these nuts Improve nerve function, heart health, muscle, and bone health. They are also high in antioxidants such as vitamin E, lutein, zeaxanthin, etc. It protects the brain cells, improve cognitive function.
They are also rich in inflammatory components, benefiting diseases like arthritis, eczema, etc. Inflammation in the long term can cause chronic diseases. Pistachio nuts may protect from these chronic diseases.
Despite high in calories, they reduce hunger and food cravings. Consuming strategically help you weight loss. You also get skin & beauty benefits from these nuts. Vitamin E, an antioxidant from it protects the skin cells from oxidative stress and repairs UV damage.
As those nuts have a low glycemic index and good fiber, they offer benefits for blood sugar, reducing the risk of type 2 diabetes. Pistachio nuts also contain magnesium and phosphorus, essential for bone and teeth health. High copper and other minerals support the immune system of our body. This super nuts are amazing for our wellness. ( Fun fact – Do you know Pistachio actually a seed, not nut? In culinary use, we actually called it nut.)
How can we take this nut?
We can take it Raw, roasted, many healthy recipes. Also use in sweets and deserts. Be creative and there are a lot of dishes you can make with this nut.
How many pistachios should you eat per day?
Professionals recommend 49 kernels or 28 gm of pistachios per day according to Healthline. But individual needs depends on other factors & diets. It will provide you with diverse nutrients, and calories. Consuming in moderation is important as excessive intake may result in weight gain.
What is the best time to eat pistachios?
You can eat pistachios any time of the day. But breakfast can be a good time to add it to your daily diet. You can eat it with smoothies, oatmeal, yogurt, or other dishes. Exchanging your processed snacks with this healthy nut is a good option. You can take it with salads, garnish, or other baked products. As it contains a good amount of magnesium, consuming in the night may help relax before sleeping.
Are pistachios good for skin?
Yes, these super nuts are excellent for skin wellness. They contain vitamin E and rich antioxidants that protect the skin cells from free radicals and UV damage. Healthy fats also promote the hydration and softness of the skin. This healthy nut also support collagen production, improving skin elasticity and reducing age signs.
Are pistachios high in iron?
Yes, these nuts contain a decent amount of iron. 1 oz. of it gives you 1.1 mg of iron, providing support in blood production and oxygen transportation. Compared to other iron-rich foods, it’s not super high. But consuming this still contribute to your daily iron intake.
Are pistachios good for men and women?
Yes, pistachio nuts have benefits for both men and women. As it is rich in antioxidants, can improve sperm quality and prostate health. Women can get benefits related to menstruation and menopause from pistachio nuts. Both men and women will benefit from its high protein, fiber, antioxidants, vitamins, and minerals content.
Who should not take pistachios?
People with allergies should avoid pistachio nuts. People with kidney issues should take this nut in moderation as it is high in potassium. These nuts often come in salted form, which can cause health complications related to blood pressure for some people.
Conclusions
Pistachios are a nutrient-dense food consisting of healthy fats, protein, fiber, vitamins, and minerals. They come with a number of benefits such as brain function, skin health, heart health, digestive and gut health. Adding them to your daily balanced diet significantly improve your overall wellness.
Check out Health Benefits of Nuts and Seeds, Types & Nutrition.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
A Microbiologist, full time Content writer in MyOrganic Bd relentlessly trying people aware green lifestyle. Apart from working MyOrganic, he is an Environmental activitist.
