The health benefits of Pistachios are much and you should add them to your diet. It is one of the nuts that are available in our outlets in Nigeria.
Humans have known about pistachio nuts since 6000 BC.
Some of the basic reasons pistachios have remained cultivated are the enormous health benefits.
A 2016 study highlighted that pistachios, when compared with other nuts, have lower fat content (43.4 g/100 g).
This fat is composed mainly of saturated fatty acid (5.6 g) and polyunsaturated fatty acid (13.3 g) Another fat present is monounsaturated fatty acid.
Of the fatty acids, oleic and linoleic acids represent more than half of the total fat content in the nuts.
Also, pistachios are a good source of vegetable protein. They also has an essential amino acid ratio higher than most other commonly consumed nuts.
The amount of total carbohydrates is also low and they are richer in fiber than other nuts.
It contains 10% by weight of insoluble forms and 0.3% of soluble forms.
Furthermore, pistachios also contain significant amounts of minerals – potassium, phosphorus, magnesium, calcium – and vitamins such as vitamin A, vitamin E, vitamin C, vitamin B (except B12), vitamin K, and folate.
Additional Compounds Of Pistachios
Pistachios are relatively in these compounds compared with other nuts.
Additionally, other compounds in pistachios are lutein and zeaxanthin (xanthophyll carotenoids). Others are phenolic compounds, including anthocyanins, flavonoids, and proanthocyanidins.
Some of these are antioxidant of considerable capacity.
Also, they are considered to have the highest content of phytosterols, including stigmasterol, campesterol, and beta-sitosterol.
Health Benefits Of Pistachios
Basically, the nutrients and compounds above are the reasons the nuts are some of the most nutritious.
1. Good For Weight Management
According to the 2016 study, several studies have evaluated pistachios’ effect on body weight.
The outcome of the studies reiterated their null effect on body weight and body mass index.
In fact a recent study conducted in Type 2 Diabetes subjects found a significant reduction of body mass index after pistachio consumption.
Additionally, the monounsaturated and polyunsaturated fatty acids in pistachios can result in less fat accumulation.
2. Improves Heart Health
Pistachios can also improve heart health.
At different trials, a reduction in total cholesterol (C)/high-density lipoprotein C (HDL-C) ratio and low-density lipoprotein C (LDL-C)/HDL-C ratio have been observed in the pistachio-supplemented group compared with the control group.
Also, some studies have shown that LDL-C concentrations decrease significantly in the pistachio-supplemented group.
Based on these findings, evidence suggests that pistachios may improve well-established and novel blood lipid markers of atherosclerosis and therefore help decrease cardiovascular risk.
3. Controls Blood Pressure
Bad cholesterol has been linked to high blood pressure.
According to a study, pistachios have been found to have a stronger effect in the reduction of systolic blood pressure (SBP) and diastolic blood pressure (DBP).
The earlier quoted study said chronic pistachio consumption has proved to have a beneficial effect on blood pressure.
It also has effect on endothelial function, which may help to improve cardiovascular risk.
4. Controls Blood Sugar Level
Nuts are relatively high in fiber, healthy fats, antioxidants, and anti-inflammatory content.
These are some of the reasons that pistachios help regulate blood sugar level.
Although, pistachios contains more carbohydrate than other nuts, it also has a low glycemic index.
This suggests that they may reduce postprandial glycemia and insulinemia and therefore contribute to reducing the Type 2 diabetes.
This makes pistachios a good food for diabetics.
5. Contains Anti-Cancer Property
Pistachios contains vitamin E and other helpful antioxidants that protect against some forms of cancer.
Interestingly, the skin of nuts contains considerable amounts of resveratrol. This component has been widely studied for its role in cancer.
6. Improves Gut Health
Everyone needs probiotics in the gut to stay healthy.
Recent findings have shown that both pistachios and almonds have a potential prebiotic effect.
Also the effect of pistachios is said to be greater.
Thereby, pistachios’ microbiota modulation increased the number of butyrate-producing bacteria, identified as potentially beneficial.
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