Eat Pistachios For These Healthy Reasons
Pistachios are small nuts that grown on pistachio trees, called Pistaciaceae in scientific terms. In this article, you will learn the reasons why you should eat pistachios. The pistachio tree originated in Central and Minor Asia. Over time, it spread to other lands. Today, it’s a popular nut that can be eaten raw or cooked in savory or sweet dishes.
It contains high amounts of nutrients including:
Vitamins (E, folic acid, thiamine)
Minerals (copper, potassium, magnesium, calcium, iron)
Protein
Fiber
Fatty acids
Pistachios are purple on the outside and green on the inside, covered by a shell that opens in the middle. The shell is easy to open, though sometimes it is completely closed and hard to break open.
#1 They fight diabetes
Diabetes is a disease that is characterized by an excess of sugar in the blood, also known as elevated glucose. Pistachios are a great way to fight type 2 diabetes. That’s because pistachios lower glucose levels due to their high carbohydrate content.
#2 Support healthy cholesterol levels
Pistachios have 13 grams of fat per serving, the majority of which (11.5 grams) comes from heart-healthy monounsaturated and polyunsaturated fats. Studies have shown that adding pistachios to a healthy diet may help to lower levels of oxidized-LDL (bad) cholesterol This is because of the nut’s high level of monounsaturated fat, which has been shown to reduce the levels of LDL cholesterol.
#3 Enhances Vision
One of the vital properties of pistachios is to improve vision. The antioxidants that are present in pistachios are believed to be found in no other nuts. This cancer prevention agent battles free radicals, and lessen the danger of creating age-related macular degeneration.
#4 Help You Lose Weight
Despite being an energy-dense food, nuts are one of the most weight loss friendly foods on the planet. While few studies have looked at the effects of pistachios on weight, those that exist are promising. Pistachios are rich in fiber and protein, both of which increase satiety by helping you feel full and eat less. In one 12-week weight loss program, those who ate 1.9 ounces (53 grams) of pistachios per day as an afternoon snack had twice the reduction in body mass index as those who ate 2 ounces (56 grams) of pretzels a day.
Moreover, another 24-week study in overweight individuals showed that those who consumed 20% of calories from pistachios lost 0.6 inches (1.5 cm) more from their waistlines than those who did not eat pistachios (17).
One factor possibly contributing to pistachios' weight loss properties is that their fat content might not be fully absorbed.
In fact, studies have demonstrated the malabsorption of fats from nuts. This is because part of their fat content is stuck within their cell walls, preventing it from being digested in the gut.
What's more, eating in-shell pistachios is good for mindful eating, as shelling the nuts takes time and slows down the rate of eating. The leftover shells also give you a visual clue of how many nuts you have eaten. A study showed that individuals who ate in-shell pistachios consumed 41% fewer calories than individuals who ate shelled pistachios.
#5 Ability To Fight Cancer
There will be many free radicals formed in the body as a result of cellular metabolism. The antioxidants present in pistachios will help to fight the harmful free radicals present in the body. This will ultimately help in preventing cancer.
#6 One of the Lowest Calorie Nuts
Research suggests that pistachios may contain 5% fewer calories per serving than originally thought. May not seem like much, but day after day, those calories can add up.
#7 Improved Complexion
Vitamin E is a vital nutrient for skin health, and a 100-gram serving of pistachios contains 15% of its recommended daily value. The seeds also contain a high content of healthy oils that serve to moisturize skin both when consumed or when the oil is extracted and used externally. These nutrients leave skin with a more even complexion, and can combat the negative cosmetic effects of aging. Pistachios also have the capability of blocking UV rays, which can aid in preventing some skin cancers.
#8 Healthy Brain
Vitamin B6, that is present in high quantity in pistachios helps in increasing the haemoglobin count in the blood. This oxygen rich blood is then supplied to the brain making it even more active.
#9 Eliminates Skin Dryness
Pistachios also help in eliminating dryness from the skin. The saturated fat plays a major role in this aspect. The fat also acts as a good carrier or base oil as it is used as an ingredient in traditional therapies like aromatherapy and traditional massage therapy.
#10 Boosts Immunity
Vitamin B6 is very important for a healthy immune system. This helps in building blood and proper blood supply throughout the body.
#11 Bowel Movement
When you prefer pistachio as your snack option, you will not have to worry about constipation. The high fiber content in pistachio is the contributor for a healthy bowel movement. Studies show that about 30 grams of pistachios contain almost 3 grams of dietary fibers.
