Since our childhood, we have heard about nuts and their various health benefits. We can eat a handful of nuts within a few minutes. The amazingly crunchy and delicious nuts are great mid-meal snacks. Walnuts, almonds, cashews, pine nuts, hazelnuts and pistachios can act as the best and healthiest delight one can have instantly.t. When it comes to nuts, the pistachios may overlook even though these are tiny nutritional goldmines.

Pistachios are unique, green-hued and mild sweet-flavoured nuts and are among some of the oldest nuts. These are elongated edible seeds of the Pistacia vera tree that belongs to the Anacardiaceae, also known as the cashew family. The presence of pistachios mentioned in the Old Testament of the Bible indicates their rich history as a prized food source. Pistachios originated in Central Asia, the Middle East. 

Nutritional facts about Pistachios

Pistachios are not only a good source of garnishing sweets but also make up as one of the healthiest foods. They are nutrition pack powerhouses loaded with antioxidants including, lutein, beta-carotene and gamma-tocopherol. They prevent cell damage that may reduce the risk of diseases. They are also rich in protein, fibre, vitamin E, vitamin K, vitamin B6, thiamin, folate, vitamin B5 and minerals such as potassium, calcium, copper, phosphorus and manganese. Pistachios are also a good source of essential fatty acids.

Health benefits of pistachio 

1: May lower the cholesterol levels:

Different researches suggest that a handful of pistachio helps lower the bad cholesterol levels (LDL) and increase the good cholesterol levels (HDL). It also shows that pistachios help in improving total cholesterol levels in the blood. All these benefits help reduce the risk of chronic heart diseases such as strokes.

2: May improve heart health:

Consuming a moderate amount of pistachios may enhance your heart health effectively. These nuts contain arginine, an amino acid. Arginine is also known to help reduce blood pressure. They are rich in monounsaturated fatty acids that help in reducing high blood pressure. They can also lower bad cholesterol levels that help clean your heart vessels. 

3: May promote healthy blood vessels:

The endothelium is an inner lining of blood vessels. Chronic endothelial dysfunction may lead to different cardiovascular diseases such as stroke. Pistachios help to keep your blood vessels healthy by vasodilation. Pistachios are a great source of the amino acid L-arginine, which helps convert into nitric oxide in the body. Nitric oxide is a compound that plays an essential role in vasodilation.

4: Help to reduce weight: 

Pistachios are rich in dietary fibres and proteins that may promote satiety and, in turn, help in weight loss. The fibres present in them enhance the body’s metabolism which helps in reducing the extra pounds from your body. Pistachios are a good source of mono-saturated fatty acids that help manage weight and keep inches off your waist over time. Pistas are also known as low-calorie snacks, so you can enjoy them whenever you feel hungry.

5: May promote gut bacteria :

Pistachio contains a high amount of dietary fibres that can strengthen your digestive tract. The gut bacteria ferment the fibre in pistachios and convert it to short-chain fatty acids-butyric acids. Hence, they can remarkably increase the bacteria levels in the gut. Higher amounts of fibre also help prevent constipation.

6: May help to control blood sugar levels:

Despite having many fatty acids, pistachios have a low glycemic index. Pistachios help reduce blood glucose levels and keep them under control. Some studies suggest that pistas help increase the level of peptide 1. It is a hormone that regulates glucose levels in those people who have diabetes. 

Another study results suggest the fibres and healthy fats present in pista are beneficial for blood sugar control in the long term.

7: May work as an anti-inflammatory: 

Pistachios are rich in mono-saturated fatty acids which help combat inflammation. They help to fight against internal inflammations especially, in case of heart diseases.

8: Help to improve vision: 

Pistachios are a good source of nutrients that are essential for your eye health. It contains lutein and zeaxanthin that are present in the human retina. Consuming enough of these antioxidants prevents vision issues like age-related macular degeneration and cataracts. They are also rich in zinc that helps to reduce the risk of impaired night vision.

9: May boost the immune system:

Consumption of pistachios daily may enhance the immune system of our body. They are rich in vitamin B6 which is vital for the immune system to function better. It also contains antioxidants that may help keep infections at bay.

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