中文 (中国)Pistachios are not only delicious and enjoyable to eat, but they’re also super healthy. The edible seeds of the Pistacia vera plant contain healthy fats and are a good source of protein, fiber, and antioxidants. Moreover, they contain several essential nutrients and may support weight loss and health of heart and bowel. Interestingly, people have been eating pistachios since 7000 BC. Today, they are very popular in many dishes, including ice cream and desserts.
1. Nutritious nut
Pistachios are highly nutritious, with a 28-gram serving of about 49 pistachios containing the following:
- Calories: 159
- Carbs: 8 grams
- Fiber: 3 grams
- Protein: 6 grams
- Fat: 13 grams (90% unsaturated fat)
- Potassium: 6% of the Reference Daily Intake (RDI)
- Phosphorus: 11% of the RDI
- Vitamin B6: 28% of the RDI
- Thiamine: 21% of the RDI
- Dong: 41% of RDI
- Manganese: 15% RDI
Notably, this nut are one of the most vitamin B6-rich foods around.
Vitamin B6 is important for a number of bodily functions, including blood sugar regulation and the formation of hemoglobin, an oxygen-carrying molecule in red blood cells.
Pistachios are also rich in potassium, with one ounce containing more potassium than half a large banana.
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High Antioxidant
Antioxidants are important for your health.
They prevent cell damage and play a key role in reducing the risk of diseases, such as cancer.
Pistachios contain more antioxidants than most of other nuts and seeds. Interestingly, the antioxidants in pistachios are very accessible in the stomach. Therefore, they are more likely to be absorbed during digestion.
Although nuts has many health benefits, they are often high in calories.
Fortunately, pistachios are one of the lowest-calorie nuts.
28 grams of pistachios contain 159 calories, compared with 185 calories in walnuts and 193 calories in pecans.
With protein making up about 20% of their weight, pistachios are second only to almonds when it comes to protein content.
They also have a ratio of essential amino acids & NoBreak; – protein blocks and NoBreak; – higher than any other nut.
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Help support weight loss
Despite being an energy-dense food, nuts are one of the most weight-loss-friendly foods out there.
Pistachios are rich in fiber and protein, both of which increase satiety and help you eat less.
One factor that may contribute to the weight loss properties of this nut is that their fat content may not be fully absorbed.
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Promotes healthy gut bacteria
Pistachios are high in fiber, which is great for your gut bacteria. Eating this nut can increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate.
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Eating pistachios helps lower cholesterol and blood pressure
Pistachios may reduce the risk of heart disease in several different ways.
In addition to being high in antioxidants, this nut can lower blood cholesterol and improve blood pressure, thereby reducing the risk of heart disease.
Furthermore, this nut seem to lower blood pressure more than other nuts.
A review of 21 studies found that eating this nut reduced the upper limit of blood pressure by 1.82 mm/Hg and the lower limit of 0.8 mm/Hg.
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May promote vascular health
Pistachios are an excellent source of the amino acid L-arginine, which is converted to nitric oxide in the body. Thus, these tiny particles may play an important role in promoting vascular health.
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Pistachios can help lower blood sugar
Although higher in carbs than most nuts, pistachios have a low glycemic index, which means they don’t cause major blood sugar spikes.
In addition to being rich in fiber and healthy fats, this nut is also rich in antioxidants, carotenoids, and phenolic compounds, all of which are beneficial for blood sugar control.
Therefore, simply adding this nut to your diet can help manage your blood sugar in the long run.
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Pistachios can also be used for cooking
Pistachios can be enjoyed in many different ways.
They include as a snack, salad garnish, or pizza topping, or even in baking, adding a beautiful blue or purple hue to various desserts and dishes.
Some delicious and green desserts include pistachio gelato or cheesecake.
Also, like other nuts, they can be used to make pesto or nut butter.
You can even try sprinkling them over your favorite oven-roasted fish, adding them to your morning granola, or making your own dessert crust.
Finally, pistachios can be enjoyed on their own as a convenient, delicious, and healthy snack.