Immensely popular for their delicious taste, pistachios have been around since the ancient times. They belong to the same family as cashews – technically not nuts but seeds in a fruit. Pistachio seeds grow within their hard, brown shells. They turn from green to red as they mature, then pop open. But more than their delightful, earthy flavor, pistachios are loaded with nutrients that can truly benefit one’s health. In this article, we enumerate five health benefits of pistachios. Why not reach for a handful of these amazing nuts before you continue reading?
5 Health Benefits of Pistachios
#1 – Healthy Heart
According to nutrition experts Nigel Mitchell and Mike Roussell, pistachios are packed with unsaturated healthy fats, fiber, and antioxidants. These important nutrients help reduce bad cholesterol and improve good cholesterol, leading to a healthier heart and blood vessels. The potassium content in pistachios may also aid in strengthening the body’s muscles, including the heart.
#2 – Ideal for Losing Weight
A high-fat, high-protein, and low-carb diet makes up most weight loss plans. Having these qualities, pistachios fit perfectly into the picture. In fact, pistachios are a staple nut in the famous Mediterranean diet. Packed with approximately 500 calories, a handful of pistachios may be effective for weight loss when portions are strictly controlled.
Pistachios have a satiating and filling effect in contrast to sugary, processed foods. Consuming nuts like almonds and pistachios can fill an individual faster. This prevents them from reaching for another serving. Plus, removing pistachio shells takes quite a bit of time and effort.
Recently, pistachios have been discovered to be a complete plant protein. Compared to other sources, these nuts contain the nine essential amino acids. The body cannot produce these proteins naturally, so they must only be taken from food. Truly high in protein, pistachios make a great post-workout snack for muscle recovery and weight loss.
#3 – Better Vision
Improved eyesight does not seem to be a direct benefit of most nuts. But with the rich nutrient profile of pistachios, it can be achieved. Pistachios contain xanthophyll carotenoids. These substances promote healthy eyes and clear vision. Carotenoids have been found to protect the eyes of infants and adults from blue light. Thus, this important property may prevent the risk of macular degeneration later on in life.
#4 – Anti-Inflammatory and Antioxidant Effects
Asthma, heart disease, cancer, arthritis, and Type 2 diabetes have plagued mankind for the longest time. Most health experts treat these chronic inflammatory diseases with a combination of medical interventions and lifestyle changes. Thankfully, inflammation may be reduced or avoided altogether by eating anti-inflammatory foods, including nuts like pistachios. What makes pistachios so beneficial for the body is their polyphenol content, which helps reduce oxidative stress that causes inflammation. Hence, you might as well consider raw, unprocessed pistachios as potent anti-inflammatory and antioxidant food.
#5 – Improves Overall Body Health
We all know that a healthy gut truly helps digestion. But did you know that the gut is linked to other aspects of health, including mood, sleep, circulation, and stronger immunity? Maintaing a healthy gut then can largely improve one’s quality of life. And pistachios, the wonder nut that they are, have shown promise in boosting gut health through their high fiber content. Studies reveal that certain good bacteria in the gut thrive on and ferment the dietary fiber in pistachios. This helps their bacterial populations to multiply. A healthy gut ecosystem strengthens the body against infectious bacteria, viruses, and fungi, promoting overall health.
Grab a Handful and Enjoy the Health Benefits of Pistachios
Besides this superfood’s delicious flavor, you get to enjoy five or more health benefits from eating pistachios. Why not swap those chips or pretzels for healthy nut mixes like pistachios?
Nuts that are healthy may be easily combined with fruits and chocolate to create a mouth-watering fruit and nut or nuts and chocolate trail mix snack. If you are seeking to control your weight, you can also add pistachios sparingly into a keto nut mix. Or, if you feel creative and want to experiment with other ingredients, you can always make your own custom trail mix!
Are you a fan of pistachios too? Let us know down in the comments.
