Pistachios (pistachio nuts) are distinguished by their properties and nutritional values ​​compared to other nuts. First of all, they are the only ones that contain carotenoids - lutein and zeaxanthin - which support the work of the eyes and reduce the risk of macular degeneration. In addition, pistachios contain the most potassium, which lowers blood pressure, of all nuts. Check what other nutritional properties pistachios have.

Pistachios , also known as green almonds or lucky nuts, are the seeds of a pistachio tree hidden in a grayish shell that contain many nutrients.

First of all, they are the only nuts that contain carotenoids: lutein and zeaxanthin. In addition, pistachios contain the most potassium of all the nuts.

In addition, the nuts from Iran and the USA contain a lot of fiber, protein, bone-strengthening calcium and phosphorus, nerve-soothing B vitamins, vitamin E called the "youth" vitamin, and antioxidants.

Pistachios confuse cancer risk (especially lung and prostate cancer)

So say scientists from Texas (USA). You only need to eat 60-70 grams of pistachios each day. These green nuts owe their anti-cancer properties to gamma-tocopherol - a derivative of vitamin E that protects against the development of certain types of cancer.

Researchers found that people who consumed pistachios on a regular basis increased their blood levels of gamma-tocopherol, thereby reducing the risk of developing tumors.

Pistachios lower cholesterol, blood pressure and sugar

Regular consumption of a handful of pistachios will improve the functioning of the cardiovascular system, argue scientists from Loma Linda University in California (USA).

They improve the work of blood vessels, regulate the level of sugar in the blood and the correct body weight - so they influence the factors essential for the proper functioning of the heart. Equally important, however, pistachios lower cholesterol and triglycerides.

Research by American scientists shows that people who consumed an average of 67 grams of pistachios per day had a reduction in triglyceride levels by more than 10 percent. (tests were conducted for 15 years).

Pistachios have a low indexglycemic (IG=15), therefore diabetics can include them in the diet without fear

The results of research by scientists from California (USA) in part coincide with those carried out by scientists from Pennsylvania State University (USA).

Their research shows that consuming two portions of these green nuts a day supports the heart of adult diabetics (type 2), by improving the activity of the vagus nerve, which is part of the parasympathetic system, and reduces the contraction of blood vessels during stressful situations.

All thanks to the unsaturated, he althy fatty acids, fiber, potassium and antioxidants contained in pistachios, which neutralize free radicals in the body.

This will be useful to you

Nutritional value of pistachios (in 100 g)Energy value - 562 kcal Total protein - 20.27 g Fat - 45.39 g Carbohydrates - 27.51 g (including simple sugars 7.66) Fiber - 10.3 g VitaminsVitamin C - 5.6 mg Thiamine - 0.870 mg Riboflavin - 0.160 mg Niacin - 1.300 mg Vitamin B6 - 1.700 mg Folic acid - 51 µg Vitamin A - 415 IU Vitamin E - 2.30 mgMineralsCalcium - 105 mg Iron - 3.92 mg Magnesium - 121 mg Phosphorus - 490 mg Potassium - 1025 mg Sodium - 1 mg Zinc - 2.20 mgData Source: USDA National Nutrient Database for Standard Reference

Pistachios for he althy eyes

Pistachios - as the only nuts - contain carotenoids: lutein and zeaxanthin, which are components of the macula and at the same time antioxidants that protect the retina from damage caused by free radicals. Thus, they will reduce the risk of developing macular degeneration.

In addition, pistachios are distinguished from other nuts by the content of vitamin A (415 IU), which is present in the form of beta-carotene. Therefore, they also protect against the development of night blindness and dry eye syndrome.

Pistachios for anemia

Pistachios contain a lot of iron (3.92 mg / 100 g), therefore they can be included in the diet of people suffering from anemia. They are also recommended for women struggling with heavy periods.

Important

Is it possible to eat pistachios while pregnant?

Currently, scientists neither recommend nor recommend eating nuts during pregnancy. Perhaps because the results of studies on the effects of nuts on pregnant women and their children are contradictory.

Some of them show that the consumption of nuts by future mothers is conducive to allergies or has no effect on the occurrence of allergies in their children.

In turn, scientists from the team of Dr. Lindsay Frazier from Dana-Faber Children's Cancer in Boston argue that children whose mothers ate nuts (includingpistachios) during pregnancy, are less likely to be allergic to nuts.

Therefore, pregnant women should consult their doctor in charge of introducing pistachios into their diet. It is only known that women allergic to nuts should never eat them.

We recommend

Author: Time S.A

A balanced diet is the key to he alth and better well-being. Use JeszCoLubisz, the innovative online dietary system of the He alth Guide. Choose from thousands of recipes for he althy and tasty dishes using the benefits of nature. Enjoy an individually selected menu, constant contact with a dietitian and many other functionalities today!

Find out more

Pistachios for strong nerves

Pistachios are also distinguished by the content of B vitamins, which primarily improve the functioning of the nervous system, increase resistance to stress and calm down.

Pistachios contain the most vitamin B6, as much as 1.700 mg / 100 g. Thus, they contain much more of this vitamin than beef liver (1.083 mg / 100 g), which is considered to be a particularly rich source of this vitamin.

It is worth knowing that a handful of pistachios (without shells), i.e. about 20 g, covers 20 percent. the daily requirement for this vitamin. In addition to vitamin B6, pistachios also contain vitamin B1 (a handful of these nuts covers 15% of the daily requirement).

In smaller amounts, they also contain other B vitamins: riboflavin (vitamin B2) and niacin (vitamin B3). This dose of nerve-strengthening vitamins will be useful, among others women struggling with PMS.

CHECK>>He althy SNACKS during weight loss, PMS, menstruation, stress, sports Important

Watch out for mold in pistachios

Do not eat pistachios that have a moldy, musty, or other non-specific flavor. Poorly stored food produces aflatoxins (toxic compounds produced by fungi - mainly from the Aspergillus genus), which can cause serious digestive ailments.

>>>Note on MOLD in nuts <<<

Pistachios for weight loss. How much calories do pistachios have?

Pistachios are quite caloric (562 kcal in 100 g), but you can include them in your slimming diet. Pistachios owe their slimming properties to a large amount of fiber (as much as 10.3 g / 100 g), which saturates quickly and for a long time, thus preventing snacking, and to he althy, unsaturated fatty acids that regulate metabolism and prevent the accumulation of unnecessary fatty tissue.

One pistachio has onlya few calories.

Therefore, they will certainly contribute to weight loss, but only if eaten in moderate amounts and instead of afternoon tea or lunch, not as an additional snack. If consumed in excess, they can contribute not only to weight gain, but also to constipation (due to the high fat content).

GOOD TO KNOW>>Nuts to help you lose weight This will be useful to you

Pistachios - use in the kitchen

Pistachios can be eaten not only straight from the shell. These green peanuts can be used to prepare a wide variety of sweets, such as baklava.

This dessert popular in Turkish and Armenian cuisine consists of layers of dough layered with chopped nuts - mostly cashews, almonds and pistachios - and honey. The top of the baklava is covered with frosting and sprinkled with uns alted pistachios.

Another pistachio-based dessert is Künefe, which consists of two layers of threads dipped in syrup, called kadayif, and cheese and crushed pistachios.

They are also used in the food and confectionery industry - for making ice cream, desserts, puddings, candy fillings, marzipan, cakes.

Category:

What do you eat