Pistachios are a member of the cashew household (Anacardiaceae) and are traditionally the oldest nut that has been consumed for ages. They have an inclination to develop in drylands in heat climates. The title pistachios got here from the Greek phrase “Pistakion”, which means the inexperienced nut. They’ve a tough white overlaying round them and have a reddish-coloured skinny pores and skin across the inexperienced kernels.
Pistachios originated from the center east and central Asia. They’re borne in clusters and get pollinated primarily by winds. Pistachios are lengthy and spherical, 1.5 to 2 cm lengthy. The onerous overlaying across the kernel tends to separate from one aspect with out leaving off the inexperienced kernel.
Turkey, Iran, Lebanon, Afghanistan, and a bit north to the Caucasus in Russia are the unique homelands of pistachios.
Pistachios are wealthy in antioxidants like flavonoids, carotenoids, lutein, zeaxanthin, anthocyanins, proanthocyanidins, and so forth. Additionally they include vitamin B6, B1, protein, fibre, copper, and phosphorus. As well as, they’re one of many many nuts which might be low in energy and fat. Due to this fact, pistachios present important well being advantages. For instance, they assist weight reduction, promote coronary heart well being, cut back most cancers danger, and so forth.
Dietary Worth of Pistachios
100 grams of pistachios include:
- Energy- 557
- Carbohydrate- 28 grams
- Fibre- 10.3 grams
- Fats- 44.4 grams
- Protein- 20.6 grams
Well being Advantages of Pistachios
1. Cardiovascular Well being
Pistachios include good fat resembling polyunsaturated fat and monounsaturated fat. Unsaturated fat current in pistachios nourish the center.
Pistachios additionally assist folks with diabetes and assist in reducing the chance of strokes. It is because of a great quantity of phytosterols in pistachios. It lowers the absorption of dietary carbohydrates within the physique.
Carbohydrates are transformed to sugar within the physique. Extra carbohydrate within the physique ends in a excessive blood sugar stage. Wholesome fat current in pistachios assist in lowering blood strain within the physique. As well as, they’re wealthy in antioxidants, carotenoids, polyphenols, vitamin E, and vitamin C. All these vitamins assist enhance the elasticity of your blood vessels.
2. Wealthy in Antioxidants and Reduces Irritation
Pistachios are wealthy in antioxidants, resembling lutein, beta-carotene, selenium, flavonoids, proanthocyanidins, and gamma-tocopherol. These antioxidants assist stop cell harm and free radicals within the physique. As well as, lutein, beta-carotene, and flavonoids assist cut back solar harm, stop age-related physique harm and enhance pores and skin tone.
Pistachios additionally cut back irritation within the coronary heart. Irritation can result in coronary heart strokes and different cardiovascular illnesses. Pistachios include polyphenol, which lowers the chance of coronary heart illnesses by selling anti-inflammatory, anti-platelet properties and likewise by enhancing the internal lining of the center and blood vessels.
Vitamin C, a potent antioxidant, can be current in pistachios. It helps cut back oxidative stress and stop or cut back harm attributable to free radicals. Because of this, it reduces irritation and promotes wholesome ageing.
Pistachios additionally include vitamin E, which nourishes and moisturises the pores and skin from inside. Additionally they management insulin ranges and promote blood circulation, which helps cut back zits. Vitamin E additionally helps in lowering the possibilities of cardiovascular illnesses and prostate most cancers ensuing from irritation.
3. Promotes Wholesome Digestive System
Pistachios include copper, manganese, vitamin B6, phosphorus, and thiamine. These minerals and vitamins assist replenish the microbiota (microbial surroundings in gastrointestinal well being).
The microbiota strengthens the intestine, shapes the intestinal epithelium, and protects towards pathogens. It additionally decreases irritation within the gut and promotes metabolism. As well as, the excessive fibre within the pistachio helps regulate digestion by including bulk to the stool. Moreover, it aids within the enchancment of bowel motions.
Pistachios promote wholesome micro organism often known as probiotics which have an excellent helpful impression on intestine well being. Probiotics assist improve the absorption of wholesome vitamins like protein, nutritional vitamins and minerals from the weight loss plan. As well as, they assist remove dangerous micro organism from the intestinal tract. Additionally they assist decrease the pH stage within the colon, which permits the stool to move by means of it easily.
4. Pistachios Promotes Sexual Well being
Pistachios include a wholesome quantity of L-arginine, which our physique makes use of to make nitric oxide. It helps in boosting blood circulation while you really feel aroused.
Vitamin E in pistachios helps enhance erectile perform and reduces estrogen manufacturing within the male physique. As well as, pistachios are a preferred nut for males within the center east as a result of they promote the standard of sperm in erective high quality.
It is likely one of the few meals which might be a wealthy supply of aphrodisiac properties. Aphrodisiac properties result in higher sexual vitality, particularly in males.
5. Useful for Girls
Pistachios additionally assist stop and remedy PCOS in ladies. That’s as a result of it reduces insulin ranges within the physique and balances hormones. As per research, nuts containing PUFAs and MUFAs assist stability insulin, androgen, and levels of cholesterol.
Pistachios include wholesome vitamins resembling potassium, calcium, folate, iron, and a great quantity of protein and fibre important for a child’s wholesome development. However ladies ought to all the time have to seek the advice of their physician earlier than consuming something in being pregnant.
6. Good for Diabetics
Pistachios are a low glycemic meals. They’ve a low carbohydrate content material which releases much less sugar within the blood when our physique metabolises carbohydrates in sugar. Due to this fact, they assist decrease blood sugar ranges and have a low glycemic index worth.
Low glycemic index meals are really helpful for kind 2 diabetes as a result of they launch low blood sugar and cut back blood sugar ranges. Nonetheless, a diabetic ought to eat solely 1-2 servings of pistachios, not day by day however each various day. Due to this fact, 30gm of pistachios per day is sufficient for wholesome consumption.
7. Pistachios Improves Sleep High quality
Pistachios are wealthy in melatonin, a hormone launched within the physique to make us sleep. Melatonin is a sleep hormone that regulates our sleep-wake cycle and high quality of sleep. Due to this fact, consuming pistachios at night time 2-3 hours earlier than going to mattress can enhance sleep high quality.
Pistachios for Weight Loss
Pistachios are excessive in fibre. Consuming fibre could assist you drop a few pounds as a result of it retains you fuller for longer and lowers your calorie consumption, each of which assist in weight discount.
Pistachios additionally enhance your metabolic charge, which helps you burn extra energy. The fibre in pistachios additionally helps in easing out digestion. Improved digestion ends in a quicker metabolic charge. Moreover, they’re excessive in protein, which helps increase the physique’s vitality ranges and metabolic charge.
They include wholesome fats resembling polyunsaturated fat and monounsaturated fat. These fat are soluble and don’t accumulate within the physique to trigger weight acquire. Because of this, pistachios assist you drop a few pounds.
Pistachios are wealthy in wholesome vitamins and low in energy. These properties additionally assist in weight reduction. As well as, they induce the sensation of satiety which helps suppress urge for food. Our our bodies can not take up all of the energy from pistachios. They will take up simply 5% of all of the energy, thus resulting in wholesome weight discount. A handful of pistachios kernels per day in breakfast or a night snack will help you drop a few pounds naturally.
A examine exhibits that together with pistachios within the behavioural weight discount weight loss plan led to wholesome weight reduction and decrease blood strain.
Unintended effects of consuming Pistachios
1. Could End in Excessive Blood strain
Consuming pistachios in extra may cause hypertension. As well as, it’s possible you’ll expertise lightheadedness, blurred imaginative and prescient, confusion, and fainting. Additionally, consuming salted pistachios would possibly elevate your blood sodium stage, rising your probability of creating varied cardiovascular sicknesses together with hypertension.
2. Can Have an effect on the Digestive System
Pistachios include excessive quantities of fibre. Due to this fact consuming pistachios in massive portions will disturb your digestion and trigger diarrhoea, cramps, stomach ache, intestinal ache, and irritable bowel syndrome. Fructan current in pistachios also can trigger allergic reactions within the gastrointestinal tract.
3. Allergy symptoms
Individuals having tree nut allergic reactions ought to keep away from consuming pistachios. Tree nuts allergy could lead to vomiting, problem in swallowing, itchiness within the mouth, nasal congestion, cramps, and nausea,
4. Could Induce the Threat of Kidney Stone
Pistachios include oxalates and methionine. Consuming too many pistachios can improve the discharge of oxalates and methionine within the physique. Oxalates can bind to calcium and potassium, leading to calcium and potassium oxalates. On the similar time, Methionine could convert into cysteine and should outcome within the formation of cystine kidney stones.
5. Could Induce Weight Achieve
Consuming pistachios in extra may cause weight acquire. That’s as a result of consuming a better quantity of pistachios day by day will improve your calorie consumption, leading to weight acquire.
6. Could Enhance the Threat of Most cancers
Consuming roasted pistachios could improve the chance of most cancers within the physique. Pistachios roasted at a excessive temperature could kind acrylamides, a carcinogen answerable for creating most cancers cells within the physique and should improve the possibilities of most cancers.
Pistachios are wholesome nuts for the human physique as they include very important vitamins like vitamin C, vitamin E, folate, protein, fibre and minerals. As well as, they’re additionally wealthy in antioxidants like flavonoids, beta-carotene, zeaxanthin, anthocyanins, and proanthocyanidins. These vitamins heal irritation, cut back the chance of cardiovascular illnesses, enhance sleep high quality, digestion and promote weight reduction. Nonetheless, every part is useful solely while you eat them moderately. Due to this fact, eat a handful (roughly 30gm) of pistachios day by day. It could actually assist present all its well being advantages.
Extra consumption of pistachios can also lead to a number of unwanted side effects like allergic reactions, weight acquire, danger of most cancers, kidney stones, digestive issues, and hypertension. Because of this, consuming pistachios moderately could give you a wide range of well being benefits whereas additionally avoiding any hazardous unwanted side effects.
Regularly Requested Questions (FAQs)
Q. What number of pistachios must you eat in a day?
A. A handful of pistachios within the night will help you reap all its advantages in addition to improve your metabolism.
Q. Is it OK to eat pistachios day by day?
A. Consuming any nut needs to be moderately. Thus consuming pistachios 5 instances a day offers you a great outcome whereas sustaining their consumption.
Q. Why are pistachios so unhealthy for you?
A. Pistachios have tremendous well being advantages and assist you preserve a wholesome weight, coronary heart well being and cut back the chance of most cancers. It’s best to pay attention to the consumption, although, as a result of consuming pistachios greater than the recommended amount can lead you to diarrhoea, cramps, stomach ache, intestinal ache, and irritable bowel syndrome because of its excessive fibre content material.
Q. Is Pistachio good for sperm?
A. Pistachios are extremely identified for his or her advantage of selling sexual well being in males. Pistachio is likely one of the meals that could be a wealthy supply of aphrodisiac properties. Aphrodisiac properties result in higher sexual vitality, particularly in males.
Q. What are the worst nuts to eat?
A. Any nut in its uncooked kind supplies some well being advantages. Nonetheless, adjusting them as per your style by including salt or coating sugar on them could make them worse for you. Extra salt consumption could improve sodium content material in your physique, and additional processed sugar could improve your calorie consumption. Each these have adversarial results in your well being.
Q. Are pistachios good for pores and skin?
A. Pistachios include vitamin C and E. Each nutritional vitamins assist nourish pores and skin whereas stopping cell harm and oxidative stress within the physique, which results in younger-looking glowy pores and skin.
Q. Are pistachios unhealthy for kidneys?
A. Pistachios don’t instantly impression the kidneys, however pistachios include oxalates and methionine (which converts into cystine). Due to this fact, consuming many pistachios could improve the possibilities of oxalate and cystine kidney stones.
Q. Are pistachios good for sleep?
A. Pistachios include extra melatonin than another nut. Melatonin is a sleep regulatory hormone. Due to this fact, consuming a handful of pistachios can enhance sleep high quality and the sleep-wake cycle.
Q. Are pistachios good at night time?
A. Pistachios are wealthy in melatonin, and melatonin is named a sleep hormone that helps regulate the sleep-wake cycle and sleep high quality. Consuming pistachios 2-3 hours earlier than going to mattress can naturally improve melatonin ranges. Pistachios are greatest consumed round 8 p.m. at night time
Q. Do pistachios increase testosterone?
A. Pistachios include phytosterol in excessive quantities, which results in a decline in testosterone ranges in males when consumed in extra. Nonetheless, it helps in enhancing erectile perform in males when consumed within the really helpful amount.
Q. What number of pistachios ought to I eat to drop a few pounds?
A. 1 ounce of pistachios kernels per day in breakfast or as a night snack will help you lose some additional inches, as they include fibre which reduces calorie consumption by making you’re feeling full. As well as, pistachios are the one nut with the bottom energy. Due to this fact, munching on pistachios helps decrease your calorie consumption and helps in weight reduction.
Q. Do pistachio nuts make you acquire weight?
A. No. Pistachios assist weight reduction while you eat them moderately and really helpful portions. Nonetheless, consuming greater than 30gms of pistachios per day could make you acquire weight.
Q. Is Pistachio good for PCOS?
A. Nuts are confirmed to be good in PCOS as they assist management insulin ranges and stability hormones. As per research, PUFAs and MUFAs assist stability insulin, androgen, and levels of cholesterol. Pistachios are wealthy in PUFAs and MUFAs. Due to this fact are useful for ladies with PCOS.
Q. Does pistachio improve blood sugar?
A. No, pistachios don’t improve blood sugar ranges as pistachios are low in carbohydrates and have a low glycaemic index. When damaged down by the physique, Carbohydrates convert into blood sugar, as meals excessive in carbohydrates result in excessive blood sugar ranges.
Q. What number of pistachios can a diabetic eat?
A. A handful of pistachios or 30gm pistachios per day is really helpful to be consumed by a diabetic per day.
Q. Are pistachios and cashews good for diabetics?
A. Pistachios and cashews each have a low glycemic index. These nuts include a low quantity of carbohydrates and a great quantity of magnesium that helps management and decrease blood sugar ranges.
Q. Are pistachios good for hormones?
A. Pistachios include a excessive quantity of melatonin. It’s a hormone that regulates the sleep-wake cycle and high quality of sleep. Consuming pistachios at night time helps increase melatonin ranges, main to raised sleep high quality and sleep cycle
Q. What occurs if you happen to eat pistachios day by day?
A. Pistachios include wholesome fat resembling polyunsaturated fat and monounsaturated fat. Because of this, they assist decrease unhealthy LDL ldl cholesterol and promote good HDL ldl cholesterol. Additionally they assist decrease blood sugar ranges, assist in weight reduction, and enhance digestion and pores and skin.
Q. Is pistachio good for pregnant girls?
A. Pistachios include all of the wholesome vitamins resembling potassium, calcium, folate, iron, good for the mom and the child. As well as, protein and fibre are needed for a child’s wholesome development. Nonetheless, it’s best to all the time seek the advice of your physician earlier than consuming something in being pregnant.
Q. Do pistachios have unwanted side effects?
A. Consuming pistachios in excessive portions can result in digestion issues like diarrhoea, bloating, stomach cramps, and intestinal ache. These points are a results of extra fibre consumption. As well as, pistachios are excessive in protein, and overconsumption also can improve blood strain, weight acquire and trigger kidney stones.
Q. What number of pistachios a day is an excessive amount of?
A. Consuming about 30gm of pistachios in a day is okay. Nonetheless, it’s best to eat based on your necessities moderately and really helpful portions.