The pistachio is a well-known type of nut , being popular today since World Pistachio Day is even celebrated every February 24.
This fruit comes from one of the oldest trees that exist in the world, it also contains great benefits that in this article we will present to you so that you know the properties and benefits of pistachio for health.
What is pistachio?
It is a dried fruit with the alternative name “Pistacia vera L.” , pistachio or pistachio, belongs to the Anacardiaceae family , which is why it shares roots and certain similarities with the cashew tree among other nuts from the Middle East.
The pistachio itself is oval, with a smooth shell, with a green fruit inside and whose flavor is always mostly sweet or milky. Pistachio varieties can be classified according to how they are grown , amount of fat, and the country they come from.
Note: According to a study it is known that: ” The first fossils of the genus Pistacia (or pistachios) were found on the island of Madeira and date from the tertiary era of its consumption . ” (1)
Pistachio nutritional properties
The pistachio is a dry fruit with great nutritional values , it is even a very caloric food with several fats. But it is also very healthy, which is why we share with you the nutritional properties of pistachios:
1. Vitamins
Pistachios have a high content of various vitamins , mainly B complex vitamins, such as thiamine, riboflavin and even niacin or folates.
To highlight: Besides, it contains a certain amount of vitamin A and vitamin E , which gives it antioxidant effects and can provide proper functioning for the body.
2. Minerals
Pistachios do not rule out having a high important content of essential minerals. Among the most notable and necessary are zinc , iron , calcium, potassium , phosphorus, selenium, sodium and magnesium to a large extent.
3. Other compounds
As mentioned above, the pistachio is a caloric food because it has healthy fats, monounsaturated , unsaturated and polyunsaturated acids, but it does not contain a portion of cholesterol.
Note: On the other hand, the pistachio contains carbohydrates, proteins , abundant water , soluble fiber and also total lipids per 100 grams of pistachios.
What benefits does the pistachio have?
The pistachio has positive capacities for the cellular, psychological and physical level of the organism, thanks to its incredible nutritional properties. Therefore, we present the best benefits of pistachio:
1. Prevents cardiovascular diseases
Pistachio is a very healthy food to prevent cardiovascular diseases. It is a fruit capable of lowering LDL cholesterol levels , at the same time keeping blood pressure level and lowering triglyceride lipoproteins.
You should know: Thanks to the pistachio’s polyunsaturated fats , heart health-related conditions are greatly reduced.
2. Regulates blood sugar levels
Pistachios are foods capable of regulating glucose or blood sugar levels. It levels both blood sugar and insulin , in fact the pistachio properties are essential to improve insulin sensitivity. For this reason, it is a recommended food for people with type 2 diabetes .
Important: According to a study, the following is stated: “The objective of the properties of pistachios is not to treat people with diabetes , but rather to prevent it . ” (two)
3. Slows cell aging
Pistachio is essential to reduce premature cell aging , caused by free radicals mostly towards DNA.
On the other hand, compounds such as vitamin E and beta-carotene serve as antioxidants that curb the harmful effects of free radicals , thus acting as a protective barrier for cells against oxidative cell damage.
To highlight: This prevents cardiovascular diseases and conditions such as Alzheimer’s or even cancer.
4. Fights anemia
Pistachios are one of the nuts recommended to combat states of iron deficiency anemia , which is an iron deficiency.
This is because the pistachio contains abundant iron (approximately 7.2 grams) , and its properties help boost the immune system, therefore there is greater oxygenation in the body and blood.
Note: If pistachios are accompanied with foods rich in vitamin C , there is a great absorption force of iron in the body.
5. Improves intestinal transit
Shell pistachios are fruits with abundant fiber content, necessary to improve intestinal transit.
This means that the dietary fiber of this food improves the health of the intestine, and since it is insoluble , it correlates very well with magnesium , improving the intestinal flora and avoiding constipation.
Important: According to a study, it is estimated that: “The pistachio stands out for its high content of folic acid (especially important for pregnant women) to regulate intestinal transit” . (3)
6. Promotes eye and skin health
Pistachios can be favorable for eye health and take care of the delicacy of the skin. They contain pigments such as lutein, carotene and the riboflavin compound, which serve as protective bars for the eye , in addition to preventing its deterioration and loss of vision.
You should know: Pistachio also has phytosterols and antioxidants that rejuvenate the epidermal layers of the skin, eliminating toxins and even providing a handful of vitamin C , necessary to improve collagen production.
7. Helps control body weight
Pistachios work very well for weight loss or weight loss. Its caloric level, along with its healthy fats , fiber, magnesium and carbohydrates, provide stomach satiety, apart from boosting the body’s metabolism.
8. Reduces stress and anxiety
Pistachios are extremely important foods to reduce stress and relieve anxiety . It is a dry food that improves the production of melatonin, a fundamental hormone in sleep, this is due to its portion of magnesium, iron and phosphorus, which are of vital importance for the nervous system.
9. Increases libido
Finally, the pistachio is an aphrodisiac food , which means that it is intended to increase sexual desire, which is why it is also called the fruit of love.
To highlight: The pistachio provides compounds that help in blood circulation (essential for men with erectile dysfunction), prevents fatigue, dizziness, keeps the system strong and quite active.
How can you consume the pistachio?
Pistachios are nuts that can be consumed in several essential ways. They usually come in shells, which you can remove by opening it in two or sucking on it so that it falls off, after which you can eat the pistachio fruit and repeat the process.
Note: Another way to consume it is by grinding the pistachio and accompanying it in a variety of foods , mainly salads. You can also combine the pistachio with others of its kind and form a cocktail of nuts, as well as add it to desserts and ice creams.
Key Findings
- The pistachio is a nut with a shell that is well known for its shape and flavor.
- Pistachios provide a high content of antioxidant vitamins, minerals such as magnesium, they have a high caloric level of healthy fats and fiber.
- The pistachio provides benefits for heart health , the gastrointestinal system and even increases libido and prevents diseases.
- It can be consumed by opening or sucking its shell , as well as grinding it or combining it with other fruits.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.