9 Amazing Health Benefits of Pistachios

pistachio, nut, kernel

Pistachio (Pistacia vera L.) is an ancient nut which has been dated back to 7000 B.C. (1). It thrived in hot climates and was widely located from the Middle East to the Mediterranean. Pistachios were brought to America in the 1880s and was being produced commercially after experiments proved that they could be grown on American soil; specifically California which had hot climates. Pistachios are a healthy and delicious snack food, packed with protein and beneficial nutrients that can provide countless health benefits.

The kernels can be roasted, salted and eaten as snacks, and has been used in food products such as salads, ice- creams etc. The components of Pistachios include; potassium, magnesium, vitamin k, protein, y-tocopherol, phytochemicals, polyphenols, unsaturated fats and dietary fiber. Pistachios are a source of “good fats” like monounsaturated and polyunsaturated fats, and they are also high in fiber. Pistachios are a great snack to add to your diet since they are low in calories and contain a healthy balance of protein and carbohydrates. Here are 7 amazing health benefits of pistachios:

  1. Reduced Cholesterol Levels: Pistachios can help lower overall cholesterol levels. The high levels of monounsaturated fats and polyunsaturated fats can help reduce LDL cholesterol and increase HDL cholesterol. Additionally, the natural fibers found in pistachios can help reduce the absorption of cholesterol in the body, resulting in a healthier overall cholesterol profile.
  2. Improved Blood Circulation: Pistachios are high in substances like l-arginine, which helps promote healthy blood flow. Eating this type of nut can help to make the blood more fluid, reducing the risk of blood clots and heart attack.
  3. Enhances Skin Health: Eating pistachios can help improve the appearance of your skin. The protein and healthy fat content of these snacks helps to keep skin hydrated and nourished, improving overall complexion and reducing the appearance of wrinkles. The antioxidants also help to reduce inflammation and inflammation-causing free radicals
  4. Help to control body weight-Eating pistachios can help with weight loss and management. Pistachios are low in calories, but they are still filling, providing a feeling of being full. Eating in moderation can help curb cravings for unhealthy foods. Moreover, since pistachios are a low-calorie snack, they can be a great substitute for high-calorie snacks like chips.
  5. Reduces the risk of heart diseases: Pistachios are loaded with antioxidants and vitamins, which can reduce inflammation, lower cholesterol levels, and decrease the risk of heart attack and stroke. The fibers found in pistachios can lower bad cholesterol while increasing the good cholesterol, reducing the risk of heart disease. Additionally, pistachios have potassium, a mineral that reduces stress, relaxes blood vessels and helps to regulate blood pressure.
  6. Improved Digestion: Pistachios can help promote regularity and digestion because they are a great source of dietary fiber. The high fiber content of pistachios can help to increase bulk and aid in digestion. Additionally, the properties found in pistachios can also help reduce bloating and constipation.
  7. Promotes Healthy Pregnancy: Eating a moderate amount of pistachios while pregnant can help provide essential vitamins and minerals that are needed to ensure a healthy pregnancy. Pistachios have high amounts of folate, which can help reduce the risk of birth defects. Additionally, pistachios also contain choline, which can help with brain development of the baby.
  8. May help improve blood sugar control: Pistachios are a good source of protein, fiber, and healthy fats, which can help slow down the absorption of sugar into the bloodstream. This can help improve blood sugar control and reduce the risk of developing type 2 diabetes.
  9. May improve brain function: Pistachios are a good source of vitamin B6, which is important for brain function. Studies have shown that eating pistachios may help improve cognitive function and memory.

Pistachios are a nutritious and delicious nut that offers many health benefits. They are good for heart health, rich in antioxidants, may help with weight management, and are good for gut health. Additionally, they may help reduce inflammation, improve blood sugar control, and improve brain function.


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