Pistachio is a nut originating from the Middle East and Central Asia. Its homeland is Türkiye, Iran, Lebanon, Afghanistan and Russia. The benefits of pistachios include supporting heart health, reducing the risk of cancer, and helping weight loss.
It is rich in antioxidants such as flavonoids, carotenoids, lutein, zeaxanthin, anthocyanins, proanthocyanidins.
It also contains vitamin B6, protein, fiber, copper and phosphorus. Additionally, it is one of many nuts that is low in calories and fat.
Pistachios are the edible seed of the Pistacia vera tree, which is technically a fruit. Pistachio has a rich content in terms of nutritional value. It is a good source of protein, fiber and antioxidants. The benefits of pistachios are also due to their nutritional value. It helps to lose weight. It is beneficial for heart and intestinal health.
Benefits of pistachios
How Many Calories in Pistachios?
Calories in 1 pistachio: 3
Calories in 1 gram of pistachios: 6
Calories in 28 gram of pistachios: 156
Calories in 100 gram of pistachios: 560
Nutritional Value of Pistachio
These delicious nuts are nutritious. Approximately 49 peanuts are 28 grams. The nutritional value of this amount of pistachios is as follows:
Carbs: 8 grams
Fiber: 3 grams
Protein: 6 grams
Fat: 12 grams (90% healthy fats)
Potassium: 8% of the RDI
Phosphorus: 14% of the RDI
Vitamin B6: 24% of the RDI
Thiamine: 16% of the RDI
Copper: 18% of the RDI
Manganese: 17% of the RDI
Pistachio carbohydrate value
Half a cup of pistachios provides 18 grams of carbohydrates, 6 grams of fiber. Like many other nuts, it has a low glycemic index.
Fat content of pistachios
Until recently, nuts like pistachios were notorious for their high fat content. But as the knowledge of nutrition expands, we've learned that the type of fat in foods is more important than the amount of fat.
Half a cup of pistachios provides about 4 grams of saturated, 9 grams of polyunsaturated and 16 grams of monounsaturated fat. It contains 30 grams of fat in total. Compared to others, we can say that it is one of the nuts with the lowest oil content.
Pistachio protein value
Half a cup of pistachios provides about 13 grams of protein. It is a source of vegetable protein, especially for vegetarians and vegans.
Vitamins and minerals found in pistachios
Pistachios have vitamin B6, phosphorus and thiamine vitamins. It also provides the perfect amount of copper. Half a cup of pistachios contains more potassium than a large banana.
Benefits of Pistachios
Nutritional value of pistachios
Antioxidant content
The benefits of pistachios are largely attributed to their antioxidant content. Antioxidants are vital to our health. It prevents cell damage and reduces the risk of diseases such as cancer.
Pistachios contain more antioxidants than most nuts and seeds. antioxidants that are very important for eye health.lutein and zeaxanthinIt has the highest content of . These antioxidants are linked to aging.macular degenerationProtects from damage caused by
Low in calories, high in protein
Although nuts are very useful foods, they are high in calories. Pistachios are among the lowest calorie nuts. There are 28 calories in 156 grams. In terms of protein value, with its protein content constituting approximately 20% of its weight,almondIt takes the second place after.
Supports intestinal bacteria
Pistachios are rich in fiber. Fiber passes through the digestive system without being digested. Therefore, it becomes a food source for healthy bacteria in the gut.
It lowers blood pressure and cholesterol
One of the benefits of pistachios is that it lowers blood pressure and cholesterol thanks to its antioxidant content. It has a higher blood pressure lowering effect than other nuts.
Studies have shown that pistachios can help prevent heart conditions by increasing levels of heart-healthy fats. This healthy nut lowers lipoprotein levels, a risk factor for heart disease.
Benefit for blood vessels
Pistachios in the bodynitric oxideconverted amino acidL-argininenIt's an excellent resource. These tiny nuts play an important role in promoting blood vessel health.
Lowers blood sugar
Pistachios have a low glycemic index. That is, it does not cause a large increase in blood sugar. Studies have shown that the benefits of pistachios can positively affect blood sugar.
Removes inflammation
The bioactive substances found in this nut fight inflammation. It is also rich in monounsaturated fats.
It is beneficial for eye health
Pistachios are a rich source of lutein and zeaxanthin. Consuming enough of these antioxidants prevents vision problems such as age-related macular degeneration and cataracts. The healthy fatty acids in pistachios are also beneficial for eye health.
Improves cognitive function
The benefits of pistachios, which are a source of vitamin E like most nuts, include relieving anxiety. Improves cognitive performance, learning, information retention during sleep. Its oil fights brain inflammation. Protects essential fatty acids in the brain.
It is beneficial for sexual health
The benefits of pistachios include the ability to increase fertility. Studies also state that it can act as an aphrodisiac. Eating a handful of pistachios every day for three weeks has been found to improve sex drive in men.
Raises estrogen levels
Pistachio is the highest among the nutsphytoestrogen has the amount. It regulates the menstrual cycle by increasing the estrogen level.
Slows down aging
These healthy nuts contain vitamin E. Vitamin E prevents skin aging. It also contains a good amount of copper. This nutrient aids in the production of elastin, which prevents wrinkle formation and treats sagging skin.
One of the benefits of pistachios is that it helps to lose weight. Although it is an energy-dense food, it provides weight loss. Of course, when consumed in moderation.
It is rich in fiber and protein. Both increase the feeling of satiety. It allows you to eat less. One factor that contributes to its weight loss properties is that the fat content is not fully absorbed. Some of the fat content adheres to the cell walls. It is prevented from being digested in the intestine.
Harms of Pistachios
Eating excessive pistachios can cause stomachache, constipation, and diarrhea. These problems are caused by the high fiber content.
Eating too many roasted peanuts can raise blood pressure. This is because some roasted types are high in sodium.
Pistachios contain oxalate and methionine. Eating too much increases the release of oxalate and methionine in the body. Oxalates can bind to calcium and potassium, resulting in calcium and potassium oxalate. It also converts methionine to cysteine. Cysteine can cause the formation of kidney stones.
We said that pistachios help to lose weight. But eating too much causes weight gain. Eating in moderation is important.
People with peanut allergy should avoid eating pistachios.
