Surprising reasons to have pistachios daily

Are you someone who has been trying to stay fit and healthy effortlessly? Then you need to stop and read this article as we decode some interesting facts about pistachios and how it helps in boosting overall health.

Pistachios were regarded as a rare delicacy for thousands of years, but they are now a common necessity. According to the findings of a Cornell University study, this multifaceted, green superfood has the highest levels of antioxidants compared to those of many foods that are commonly known for their capacity for antioxidants, such as blueberries, pomegranates, cherries, and beets. Pistachios have many advantages, including the potential to support an active lifestyle, lower the risk of diseases related to nutrition, and aid in the maintenance of good health.

Pistachios are a complete protein source with all 9 amino acids which aids in anti-aging, mental and physical health, promoting better skin and hair. A multifaceted superfood which is a must have in one’s fitness journey. It is the best plant-based complete protein fulfilling one’s nutritional needs. This makes them perfect for people who want a more plant-based diet. Research conducted and published in 2020 had shown that California grown pistachios are a complete protein.

Not only are pistachios a source of many essential vitamins and minerals, monounsaturated and polyunsaturated fatty acids, protein and fiber, but pistachios also provide an array of phytochemicals, a wide variety of compound made by plants that may help to promote health and well-being. One serving of pistachios (1 oz or 49 kernels) is an excellent source of copper and a good source of protein, fiber, vitamin B6, phosphorus and thiamin.

Pistachios are one of the lowest calorie nuts with only 160 calories in a single ounce, which is the equivalent of about 49 pistachios. Researchers recently discovered that eating as much as 20% of calories from pistachios may not lead to weight gain, but it may provide the added benefit of improving blood pressure, among other perks. Emerging research shows that people with extra body weight can benefit from eating pistachios – those who munched on pistachios lost weight and improved their triglyceride levels (blood fats).

The High Council of France’s public health recommends a daily consumption of a small handful of nuts. This recommendation is based on scientific data that highlights health benefits of nuts, including pistachios, in terms of diet quality, weight management and cardiometabolic risk reduction. Pistachios are nutrient dense foods containing protein, fiber, phytosterols, and antioxidants and are naturally cholesterol-free. California-grown pistachios have a high monounsaturated fatty acid content (53% of total fat) and a high unsaturated/saturated fat ratio of 7.4: 1.

With inputs from American Pistachios

Nuts, like pistachios, provide the body with vital vitamins, minerals, antioxidants and phytochemicals (active compounds found in plants) to support the immune system. The immune system is the first line of defense against infections. A healthy immune system aids in the healing process and shortens recovery time.

Pistachios contain approximately 13 times more lutein and zeaxanthin (carotenoids) than the next highest nut. High amounts of these carotenoids are found in the retina of the eye and are known to benefit eye health, which may help prevent vision loss associated with aging.

In recent years there has been an increase in the number of studies showing the potential benefits of eating nuts, including pistachios, on blood glucose and insulin sensitivity. Research published in Diabetes Care shows that including pistachios as part of a balanced diet is a sound strategy to help lower the risk of developing type 2 diabetes. The research suggests that pistachios may have glucose- and insulin-lowering effects and promote a healthier metabolic profile in people with Prediabetes.

Researchers also looked at various studies that examined the effects of pistachios on heart disease. Many of the studies found that diets that include pistachios tend to be linked to significanty lowered cholesterol and blood pressure levels, even for those who are at high risk of diabetes.

Research suggests that these benefits may be due, in part, to the pistachios’ protein, fiber, and lower fat content when compared to other nuts. Pistachios also have the highest phytosterol content among nuts, which appear to help lower blood cholesterol levels by:

i. decreasing the absorption of cholesterol in the intestines during digestion and

ii. reducing the amount of cholesterol produced by the body.