Pistachios are versatile and fun to eat. Including pistachios in the diet is a great way to improve overall health. Nuts are nature’s way of telling you that good things come in small packages.
These bite-sized and crunchy nuts have numerous health benefits and make for great mid-meal snacks. Walnuts, almonds, cashews, pine nuts and hazelnuts make a handful of healthful delights.
Table of Contents
- Health & Weight Loss Benefits of Pistachios
- Loaded With Nutrients
- High in Antioxidants
- High in Protein
- Helps You Lose Weight but Mind the Quantity
- Promote Healthy Gut Bacteria
- Lower Cholesterol and Blood Pressure
- Benefit Your Blood Vessels
- May Help Lower Blood Sugar
- Boosts the Immune System
- Delicious and Fun to Eat
Pistachios are a great source of healthy fats, fiber, protein, antioxidants and various nutrients, including vitamin B6 and potassium.
Their health benefits may include a healthier gut, lower cholesterol and blood sugar, in addition to promoting weight loss and eye and blood vessel health.
The vibrant colour of pistachios indicates high antioxidant content. Pistas or pistachios are also high in beta-carotene and the compound oleanolic acid, both of which are potent anti-inflammatory compounds.
They also contain phytosterols, a type of anti-inflammatory plant hormone associated with improved immune function.
All the nuts including pistachios are high in protein and healthy fats along with high amount of fiber and monounsaturated fats.
You can consume an ounce a day, that is around 30 grams.
10 Super Amazing Health And Weight Loss Benefits of Pistachios
1. Loaded With Nutrients
Pistachios are powerhouse of protein, fiber and antioxidants.
Among various nutrients they also contain Vitamin B6, which is very important for several functions, including blood sugar regulation and the formation of hemoglobin, a molecule that carries oxygen in red blood cells..
2. High in Antioxidants
Did you know antioxidants prevent cell damage and play a key role in reducing the risk of several diseases such as cancer.
Pistachios are among the most antioxidant-rich nuts around.
They are high in lutein and zeaxanthin, both of which promote eye health.
They also protect the eyes against damage caused by blue light and age-related macular degeneration, a condition in which central vision is impaired or lost.
Furthermore, two of the most abundant antioxidants in pistachios polyphenols and tocopherols may help protect against cancer and heart disease.
Interestingly, the antioxidants in pistachios have been shown to be very accessible in the stomach and thus more likely to be absorbed during digestion.
3. High in Protein
After almonds, it is the pistachios that come second when it comes to protein content among all the seeds and nuts.
They also have a higher ratio of essential amino acids, which are the building blocks of protein, than any other nut.
These amino acids are considered essential because your body cannot make them, so you have to get them from your diet.
One of these semi-essential amino acids is L-arginine, which accounts for 2% of the amino acids in pistachios.
It’s converted into nitric oxide in your body, which is a compound that causes your blood vessels to dilate, helping with blood flow.
4. Helps You Lose Weight but Mind the Quantity
Pistachios are high on fiber that keeps you full for longer, further preventing overeating. The fiber present in them also helps in boosting your metabolism.
Moreover, the monounsaturated fats present in pistachios are soluble in nature and hence help in preventing weight gain.
Pistas are also considered as low calorie snacks, so you can enjoy them whenever you feel hungry, so you know that you are not packing up calories.
5. Promote Healthy Gut Bacteria
Pistachios are high in fiber, with one serving containing 3 grams. Fiber moves through your digestive system mostly undigested.
But some types of fiber are digested by the good bacteria in your gut, acting as prebiotics.
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 Butyrate is perhaps the most beneficial of these short-chain fatty acids.
Eating pistachios has been shown to increase the number of butyrate-producing bacteria in the gut more than eating almonds does.
6. Lower Cholesterol and Blood Pressure
Consuming pistachios in moderation may help in promoting heart health. Pistachios are rich in monounsaturated fatty acids that help reduce high blood pressure.
It also contains phytosterols that reduces the absorption of dietary cholesterol from different foods, further keeping the heart healthy.
So, if you wish to keep your heart safe, make sure you have a handful of nuts, which also consists of pistachios.
7. Benefit Your Blood Vessels
The endothelium is the inner lining of blood vessels. It is important that it works properly, as endothelial dysfunction is a risk factor for heart disease. Vasodilation is the widening or dilation of blood vessels.
Endothelial dysfunction is characterized by reduced vasodilation, which decreases blood flow. Nitric oxide is a compound that plays an important role in vasodilation.
It causes blood vessels to dilate by signaling the smooth cells in the endothelium to relax.
Pistachios are a great source of the amino acid L-arginine, which is converted to nitric oxide in the body. Therefore, these tiny nuts may play an important role in promoting blood vessel health.
8. May Help Lower Blood Sugar
Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause a large spike in your blood sugar.
Therefore, simply adding pistachios to your diet may help control your blood sugar levels in the long term.
9. Boosts the Immune System
Consumption of pistachios can help in keeping your immunity levels up. It has high amounts of vitamin B6 which is vital for the immune system to function properly. It also contains antioxidants that may help keep infections at bay. This is done by boosting immunity.
You can consume these wonder nuts every day, however, it is important to mix them with other nuts so that you don’t end up adding lots of calories and fats to your day.
10. Delicious and Fun to Eat
Pistachios can be enjoyed in a variety of ways.These include as a snack, salad garnish, baking, adding a beautiful green or purple color to various desserts and dishes. Some delicious and green-colored desserts include pistachio gelato or cheesecake.
And, like other nuts, they can be used to make pesto or nut butter. You can even try sprinkling them over your favorite oven-baked fish, adding them to your morning granola or making your own dessert crust.
Last but not least, pistachios can be enjoyed on their own as a convenient, tasty and healthy snack.
Pistachios are exotic and yet easily available! Woohoo double whammy! What are you waiting for?
Get these amazing nuts, experiment and make your meals healthier and yummier!
For more on weight loss, health and nutrition, talk to our Truweight Nutritionist today. The first consultation is on us. Click here to avail.