Pistachios are a delicious and nutrient-rich nut that has been enjoyed for centuries, but they often don't receive the same level of attention as other nuts like almonds or walnuts. They are packed with vitamins, minerals, and healthy fats, making them a great addition to your diet. Here are eight surprising health benefits of pistachios that you may not be aware of...
1. Pistachios are richer in protein compared to other nuts
Pistachios, like other nuts, are a great source of energy. However, they stand out among the rest as they are also a great source of protein, providing 21 grams of protein per 100-gram serving. Although almonds and peanuts have similar protein values, pistachios are much richer in protein than nuts like macadamia and pecan, which offer only 8-9 grams of protein per 100 grams. This makes pistachios an excellent and healthy substitute for animal foods for vegetarians, as they are a significant source of protein and have a high ratio of essential amino acids.
2. Pistachios can help lower blood pressure
Pistachios have been found to be effective in reducing systolic blood pressure and lowering heart rate. A study conducted in 2012 on adults with dyslipidemia found that consuming pistachios can help solve high blood pressure issues. However, it is important to note that the positive effects on blood pressure depend on replacing certain foods with pistachios. For example, replacing potato chips with pistachios can have positive effects on blood pressure.
3. Rich in vitamins
As you may already know, pistachios are a nutrient-rich food that is particularly beneficial to health due to their abundance of essential vitamins. The pistachio nut is especially high in vitamins B1 and B6, which play a crucial role in the body's metabolism process. A study conducted in 2018 revealed that vitamin B6 is also involved in cell metabolism, helps regulate blood sugar, and is essential in the production of hemoglobin - a molecule responsible for carrying oxygen in red blood cells.
4. Rich in dietary fiber
Pistachios, like cashew nuts, have a high carbohydrate content. In 100 grams of pistachios, 27 grams of carbohydrates are present. Out of this, 10 grams are dietary fiber, which is significant because the quality of carbohydrates matters. Simple carbohydrates, with a low ratio of dietary fiber, have a smaller impact on blood sugar levels. In a 2010 study, it was found that fibrous carbohydrates, like those found in pistachios, lead to a greater feeling of satiety. Additionally, compared to processed carbohydrates, fibrous ones have a lower caloric value.
5. Relatively low on calories
If you're looking for a healthy snack option, pistachios, cashews, and chestnuts are your best bet as they have the lowest calorie count among various types of nuts. Pistachios, in particular, are a great choice for weight watchers as they contain only 156 calories per 28 grams, much less than other nuts such as walnuts, macadamia nuts, and pecans.
6. Full of essential minerals
But that's not all - pistachios are also rich in essential minerals, including copper and manganese, which play a vital role in maintaining our overall health. Copper helps in the formation of red blood cells and supports the immune system and bones, while manganese contributes to bone health and wound healing.
7. Rich in antioxidants
Pistachio nuts are rich in antioxidants such as vitamin E and selenium, which help fight against free radicals in the human body. They also contain high amounts of lutein and zeaxanthin, which are responsible for maintaining healthy eyes and reducing the risk of eye diseases like cataracts, glaucoma, and macular degeneration. Studies conducted in 2015 and 2018 confirmed these benefits.
8. Can improve blood vessels and circulation
consistent consumption of pistachios has been found to improve heart and blood vessel health. Several studies have shown positive effects on the subject.
- In 2015, a controlled experiment was conducted to determine the effect of adding pistachios to daily meals. The results showed that the addition of pistachios reduced the level of bad cholesterol (LDL) while increasing the level of good cholesterol (HDL), thus reducing the risk of cardiovascular diseases.
- Similarly, in 2014, a study was conducted on 48 patients with type 2 diabetes to examine the effect of regular daily consumption of pistachios. It was found that consuming two portions of pistachios (about 25 grams) every day for 12 weeks resulted in a decrease in blood glucose levels, systolic blood pressure, and C-reactive protein (CRP) levels, which is a sign of inflammation.
- In another study carried out in 2015, 60 patients with dyslipidemia were given a daily serving of about 40 grams of pistachios for three months. The results of the experiment revealed that the patients experienced an improvement in the stiffness and strength of their blood vessels, along with a significant enhancement in the function of the endothelium, which is a cell tissue that lines the inner surface of blood vessels and lymph.
9. Promotes Gut Health:
One of the lesser-known but incredibly significant health benefits of pistachios is their impact on gut health. Pistachios are not only rich in dietary fiber, but they are particularly high in prebiotic fiber. Prebiotic fiber is a specialized type of fiber that acts as food for the beneficial bacteria residing in your gut, effectively nurturing and boosting their population. The balance and diversity of gut microbiota play a critical role in overall health, affecting everything from digestion to the immune system, and even mental health. By promoting a healthy gut microbiome, pistachios can contribute to better digestion, improved immune response, and potentially even positively influence mood and mental well-being.
10. Enhances Physical Performance
Pistachios are a powerhouse of nutrition, offering a combination of protein, healthy fats, and fiber that provides a sustained release of energy. This makes them an excellent snack for athletes or individuals engaged in physically demanding activities. The energy boost isn't the only benefit pistachios offer to those with active lifestyles. They are also rich in antioxidants, including vitamin E, which plays a vital role in reducing inflammation and muscle soreness post-workout. This can aid in faster recovery, making you ready for your next workout session in no time.
11. Supports Bone and Teeth Health
While often overlooked, pistachios are a valuable source of phosphorus - an essential mineral that plays a crucial role in maintaining the health of your bones and teeth. About 85% of the body's phosphorus is found in bones and teeth, where it provides strength and structure. Regular consumption of pistachios can contribute to the daily intake of this important mineral, supporting the maintenance and integrity of your skeletal system and dental health.
12. Aids in Stress Reduction
Stress is a common ailment in today's fast-paced world. Interestingly, pistachios might be able to help here as well. They contain a fair amount of magnesium - a mineral that is involved in over 300 biochemical reactions in your body, including those that help regulate the body's stress-response system. Some studies suggest that adequate magnesium intake can help reduce the physical symptoms of stress and promote a sense of calm. Consuming pistachios, therefore, might help manage and reduce stress levels, contributing to better mental health.
13. Anti-inflammatory Properties
Chronic inflammation is believed to be at the root of many diseases. It's here that pistachios shine as well, thanks to their content of monounsaturated fats, polyphenols, and antioxidants - all known for their anti-inflammatory properties. These compounds can help to reduce inflammation in the body, supporting overall health. Inflammation can cause discomfort and lead to diseases like arthritis, heart disease, and even cancer. By incorporating pistachios into your diet, you could potentially lower inflammation levels and protect yourself from these conditions.
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