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Dietary Worth, Advantages and Aspect Results- HealthifyMe


Pistachios are a member of the cashew household (Anacardiaceae) and are traditionally the oldest nut that has been consumed for ages. They have an inclination to develop in drylands in heat climates. The identify pistachios got here from the Greek phrase “Pistakion”, that means the inexperienced nut. They’ve a tough white protecting round them and have a reddish-coloured skinny pores and skin across the inexperienced kernels. 

Pistachios originated from the center east and central Asia. They’re borne in clusters and get pollinated primarily by winds. Pistachios are lengthy and spherical, 1.5 to 2 cm lengthy. The onerous protecting across the kernel tends to separate from one facet with out leaving off the inexperienced kernel.

Turkey, Iran, Lebanon, Afghanistan, and somewhat north to the Caucasus in Russia are the unique homelands of pistachios. 

Pistachios are wealthy in antioxidants like flavonoids, carotenoids, lutein, zeaxanthin, anthocyanins, proanthocyanidins, and so forth. In addition they comprise vitamin B6, B1, protein, fibre, copper, and phosphorus. As well as, they’re one of many many nuts which are low in energy and fat. Subsequently, pistachios present important well being advantages. For instance, they assist weight reduction, promote coronary heart well being, scale back most cancers threat, and so forth.

Dietary Worth of Pistachios

100 grams of pistachios comprise:

  • Energy- 557
  • Carbohydrate- 28 grams  
  • Fibre- 10.3 grams
  • Fats- 44.4 grams
  • Protein- 20.6 grams

Well being Advantages of Pistachios

Health Benefits of Pistachios- HealthifyMe

1. Cardiovascular Well being

Pistachios comprise good fat comparable to polyunsaturated fat and monounsaturated fat. Unsaturated fat current in pistachios nourish the guts.

Pistachios additionally assist individuals with diabetes and assist in lowering the chance of strokes. It is because of quantity of phytosterols in pistachios. It lowers the absorption of dietary carbohydrates within the physique.

Carbohydrates are transformed to sugar within the physique. Extra carbohydrate within the physique leads to a excessive blood sugar degree. Wholesome fat current in pistachios assist in decreasing blood strain within the physique. As well as, they’re wealthy in antioxidants, carotenoids, polyphenols, vitamin E, and vitamin C. All these vitamins assist enhance the elasticity of your blood vessels.  

2. Wealthy in Antioxidants and Reduces Irritation

Pistachios are wealthy in antioxidants, comparable to lutein, beta-carotene, selenium, flavonoids, proanthocyanidins, and gamma-tocopherol. These antioxidants assist stop cell injury and free radicals within the physique. As well as, lutein, beta-carotene, and flavonoids assist scale back solar injury, stop age-related physique injury and enhance pores and skin tone.

Pistachios additionally scale back irritation within the coronary heart. Irritation can result in coronary heart strokes and different cardiovascular ailments. Pistachios comprise polyphenol, which lowers the chance of coronary heart ailments by selling anti-inflammatory, anti-platelet properties and likewise by enhancing the interior lining of the guts and blood vessels.

Vitamin C, a potent antioxidant, can be current in pistachios. It helps scale back oxidative stress and stop or scale back injury attributable to free radicals. In consequence, it reduces irritation and promotes wholesome ageing.

Pistachios additionally comprise vitamin E, which nourishes and moisturises the pores and skin from inside. In addition they management insulin ranges and promote blood circulation, which helps scale back zits. Vitamin E additionally helps in decreasing the probabilities of cardiovascular ailments and prostate most cancers ensuing from irritation.

3. Promotes Wholesome Digestive System

Pistachios comprise copper, manganese, vitamin B6, phosphorus, and thiamine. These minerals and vitamins assist replenish the microbiota (microbial surroundings in gastrointestinal well being).

The microbiota strengthens the intestine, shapes the intestinal epithelium, and protects towards pathogens. It additionally decreases irritation within the gut and promotes metabolism. As well as, the excessive fibre within the pistachio helps regulate digestion by including bulk to the stool. Moreover, it aids within the enchancment of bowel motions.

Pistachios promote wholesome micro organism often known as probiotics which have an excellent helpful affect on intestine well being. Probiotics assist improve the absorption of wholesome vitamins like protein,  nutritional vitamins and minerals from the weight loss plan. As well as, they assist get rid of dangerous micro organism from the intestinal tract. In addition they assist decrease the pH degree within the colon, which permits the stool to move by means of it easily.

4. Pistachios Promotes Sexual Well being

Pistachios comprise a wholesome quantity of L-arginine, which our physique makes use of to make nitric oxide. It helps in boosting blood circulation if you really feel aroused.

Vitamin E in pistachios helps enhance erectile operate and reduces estrogen manufacturing within the male physique. As well as, pistachios are a well-liked nut for males within the center east as a result of they promote the standard of sperm in erective high quality.

It is without doubt one of the few meals which are a wealthy supply of aphrodisiac properties. Aphrodisiac properties result in higher sexual vitality, particularly in males.

5. Useful for Girls 

Pistachios additionally assist stop and treatment PCOS in ladies. That’s as a result of it reduces insulin ranges within the physique and balances hormones. As per research, nuts containing PUFAs and MUFAs assist stability insulin, androgen, and levels of cholesterol.

Pistachios comprise wholesome vitamins comparable to potassium, calcium, folate, iron, and quantity of protein and fibre important for a child’s wholesome development. However ladies ought to at all times have to seek the advice of their physician earlier than consuming something in being pregnant.

6. Good for Diabetics

Pistachios are a low glycemic meals. They’ve a low carbohydrate content material which releases much less sugar within the blood when our physique metabolises carbohydrates in sugar. Subsequently, they assist decrease blood sugar ranges and have a low glycemic index worth.

Low glycemic index meals are advisable for sort 2 diabetes as a result of they launch low blood sugar and scale back blood sugar ranges. Nevertheless, a diabetic ought to eat solely 1-2 servings of pistachios, not day-after-day however each different day. Subsequently, 30gm of pistachios per day is sufficient for wholesome consumption.

7. Pistachios Improves Sleep High quality

Pistachios are wealthy in melatonin, a hormone launched within the physique to make us sleep. Melatonin is a sleep hormone that regulates our sleep-wake cycle and high quality of sleep. Subsequently, consuming pistachios at evening 2-3 hours earlier than going to mattress can enhance sleep high quality. 

Pistachios for Weight Loss

Pistachios are excessive in fibre. Consuming fibre might assist you drop extra pounds as a result of it retains you fuller for longer and lowers your calorie consumption, each of which support in weight discount.

Pistachios additionally enhance your metabolic fee, which helps you burn extra energy. The fibre in pistachios additionally helps in easing out digestion. Improved digestion leads to a quicker metabolic fee. Moreover, they’re excessive in protein, which helps increase the physique’s vitality ranges and metabolic fee.

They comprise wholesome fats comparable to polyunsaturated fat and monounsaturated fat. These fat are soluble and don’t accumulate within the physique to trigger weight acquire. In consequence, pistachios assist you drop extra pounds.

Pistachios are wealthy in wholesome vitamins and low in energy. These properties additionally assist in weight reduction. As well as, they induce the sensation of satiety which helps suppress urge for food. Our our bodies can’t take in all of the energy from pistachios. They will take in simply 5% of all of the energy, thus resulting in wholesome weight discount. A handful of pistachios kernels per day in breakfast or a night snack may help you drop extra pounds naturally.

A examine exhibits that together with pistachios within the behavioural weight discount weight loss plan led to wholesome weight reduction and decrease blood strain.

Uncomfortable side effects of consuming Pistachios

1. Could End in Excessive Blood strain

Consuming pistachios in extra may cause hypertension. As well as, you could expertise lightheadedness, blurred imaginative and prescient, confusion, and fainting. Additionally, consuming salted pistachios would possibly elevate your blood sodium degree, rising your likelihood of creating varied cardiovascular sicknesses together with hypertension.

2. Can Have an effect on the Digestive System

Pistachios comprise excessive quantities of fibre. Subsequently consuming pistachios in massive portions will disturb your digestion and trigger diarrhoea, cramps, belly ache, intestinal ache, and irritable bowel syndrome. Fructan current in pistachios may trigger allergy symptoms within the gastrointestinal tract.

3. Allergic reactions

Individuals having tree nut allergy symptoms ought to keep away from consuming pistachios. Tree nuts allergy might end in vomiting, problem in swallowing, itchiness within the mouth, nasal congestion, cramps, and nausea,

4. Could Induce the Threat of Kidney Stone

Pistachios comprise oxalates and methionine. Consuming too many pistachios can improve the discharge of oxalates and methionine within the physique. Oxalates can bind to calcium and potassium, leading to calcium and potassium oxalates. On the identical time, Methionine might convert into cysteine and should outcome within the formation of cystine kidney stones.

5. Could Induce Weight Achieve

Consuming pistachios in extra may cause weight acquire. That’s as a result of consuming the next quantity of pistachios each day will improve your calorie consumption, leading to weight acquire.

6. Could Enhance the Threat of Most cancers

Consuming roasted pistachios might improve the chance of most cancers within the physique. Pistachios roasted at a excessive temperature might type acrylamides, a carcinogen chargeable for creating most cancers cells within the physique and should improve the probabilities of most cancers.

Conclusion

Pistachios are wholesome nuts for the human physique as they comprise very important vitamins like vitamin C, vitamin E, folate, protein, fibre and minerals. As well as, they’re additionally wealthy in antioxidants like flavonoids, beta-carotene, zeaxanthin, anthocyanins, and proanthocyanidins. These vitamins heal irritation, scale back the chance of cardiovascular ailments, enhance sleep high quality, digestion and promote weight reduction. Nevertheless, the whole lot is helpful solely if you eat them sparsely. Subsequently, eat a handful (roughly 30gm) of pistachios day-after-day. It could possibly assist present all its well being advantages. 

Extra consumption of pistachios may additionally end in a number of unintended effects like allergy symptoms, weight acquire, threat of most cancers, kidney stones, digestive issues, and hypertension. In consequence, consuming pistachios sparsely might give you quite a lot of well being benefits whereas additionally avoiding any hazardous unintended effects.

Steadily Requested Questions (FAQs)

Q. What number of pistachios must you eat in a day?

A. A handful of pistachios within the night may help you reap all its advantages in addition to improve your metabolism.

Q. Is it OK to eat pistachios day-after-day?

A. Consuming any nut needs to be sparsely. Thus consuming pistachios 5 instances a day offers you outcome whereas sustaining their consumption.

Q. Why are pistachios so unhealthy for you?

A. Pistachios have tremendous well being advantages and assist you preserve a wholesome weight, coronary heart well being and scale back the chance of most cancers. It’s best to be aware of the consumption, although, as a result of consuming pistachios greater than the recommended amount can lead you to diarrhoea, cramps, belly ache, intestinal ache, and irritable bowel syndrome as a consequence of its excessive fibre content material.

Q. Is Pistachio good for sperm?

A. Pistachios are extremely recognized for his or her good thing about selling sexual well being in males. Pistachio is without doubt one of the meals that may be a wealthy supply of aphrodisiac properties. Aphrodisiac properties result in higher sexual vitality, particularly in males.

Q. What are the worst nuts to eat?

A. Any nut in its uncooked type supplies some well being advantages. Nevertheless, adjusting them as per your style by including salt or coating sugar on them might make them worse for you. Extra salt consumption might improve sodium content material in your physique, and additional processed sugar might improve your calorie consumption. Each these have hostile results in your well being.

Q. Are pistachios good for pores and skin?

A. Pistachios comprise vitamin C and E. Each nutritional vitamins assist nourish pores and skin whereas stopping cell injury and oxidative stress within the physique, which ends up in younger-looking glowy pores and skin.

Q. Are pistachios unhealthy for kidneys?

A. Pistachios don’t instantly affect the kidneys, however pistachios comprise oxalates and methionine (which converts into cystine). Subsequently, consuming many pistachios might improve the probabilities of oxalate and cystine kidney stones.

Q. Are pistachios good for sleep?

A. Pistachios comprise extra melatonin than every other nut. Melatonin is a sleep regulatory hormone. Subsequently, consuming a handful of pistachios can enhance sleep high quality and the sleep-wake cycle.

Q. Are pistachios good at evening?

A. Pistachios are wealthy in melatonin, and melatonin is called a sleep hormone that helps regulate the sleep-wake cycle and sleep high quality. Consuming pistachios 2-3 hours earlier than going to mattress can naturally improve melatonin ranges. Pistachios are finest consumed round 8 p.m. at evening

Q. Do pistachios increase testosterone?

A. Pistachios comprise phytosterol in excessive quantities, which ends up in a decline in testosterone ranges in males when consumed in extra. Nonetheless, it helps in enhancing erectile operate in males when consumed within the advisable amount.

Q. What number of pistachios ought to I eat to drop extra pounds?

A. 1 ounce of pistachios kernels per day in breakfast or as a night snack may help you lose some further inches, as they comprise fibre which reduces calorie consumption by making you’re feeling full. As well as, pistachios are the one nut with the bottom energy. Subsequently, munching on pistachios helps decrease your calorie consumption and helps in weight reduction.

Q. Do pistachio nuts make you acquire weight?

A. No. Pistachios assist weight reduction if you eat them sparsely and advisable portions. Nevertheless, consuming greater than 30gms of pistachios per day could make you acquire weight. 

Q. Is Pistachio good for PCOS?

A. Nuts are confirmed to be good in PCOS as they assist management insulin ranges and stability hormones. As per research, PUFAs and MUFAs assist stability insulin, androgen, and levels of cholesterol. Pistachios are wealthy in PUFAs and MUFAs. Subsequently are useful for girls with PCOS.

Q. Does pistachio improve blood sugar?

A. No, pistachios don’t improve blood sugar ranges as pistachios are low in carbohydrates and have a low glycaemic index. When damaged down by the physique, Carbohydrates convert into blood sugar, as meals excessive in carbohydrates result in excessive blood sugar ranges.

Q. What number of pistachios can a diabetic eat?

A. A handful of pistachios or 30gm pistachios per day is advisable to be consumed by a diabetic per day.

Q. Are pistachios and cashews good for diabetics?

A. Pistachios and cashews each have a low glycemic index. These nuts comprise a low quantity of carbohydrates and quantity of magnesium that helps management and decrease blood sugar ranges.

Q. Are pistachios good for hormones?

A. Pistachios comprise a excessive quantity of melatonin. It’s a hormone that regulates the sleep-wake cycle and high quality of sleep. Consuming pistachios at evening helps increase melatonin ranges, main to raised sleep high quality and sleep cycle

Q. What occurs when you eat pistachios day-after-day?

A. Pistachios comprise wholesome fat comparable to polyunsaturated fat and monounsaturated fat. In consequence, they assist decrease unhealthy LDL ldl cholesterol and promote good HDL ldl cholesterol. In addition they assist decrease blood sugar ranges, assist in weight reduction, and enhance digestion and pores and skin.

Q. Is pistachio good for pregnant women?

A. Pistachios comprise all of the wholesome vitamins comparable to potassium, calcium, folate, iron, good for the mom and the child. As well as, protein and fibre are vital for a child’s wholesome development. Nevertheless, you need to at all times seek the advice of your physician earlier than consuming something in being pregnant.

Q. Do pistachios have unintended effects?

A. Consuming pistachios in excessive portions can result in digestion issues like diarrhoea, bloating, belly cramps, and intestinal ache. These points are a results of extra fibre consumption. As well as, pistachios are excessive in protein, and overconsumption may improve blood strain, weight acquire and trigger kidney stones.

Q. What number of pistachios a day is an excessive amount of?

A. Consuming about 30gm of pistachios in a day is okay. Nevertheless, you need to eat based on your necessities sparsely and advisable portions.

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