Pistachios
Updated Mar. 04th, 2022
With public awareness of nuts being high in fat has given nuts a bad nutritional reputation. Taking another look at the nutritional value of nuts we see that not only are nuts nutritious, their fats are healthy for your cardiovascular system and more...
What are Pistachios?
Pistachios come from the Pistacia vera tree which is native to the Mediterranean, Middle east, and Central Asia. The Pistachio tree is from the same family as the cashew tree. It produces small avocado green colour nuts.
Pistachios have been eaten for thousands of years dating back to 6750 BC, as confirmed by archaeological digs in Jarmo, Iraq.
Pistachio shells are unique in that they start off green and as they ripen they turn a yellowish red and split open. This is why Pistachio shells are split open when you buy them.
Pistachios, like other nuts, are a rich source of antioxidants, minerals, protein and healthy fats.
What are Pistachios used for?
Pistachios have more potassium and Vitamin K than any other nut. Vitamin K is important for your blood and Potassium for your cardiovascular system and electrolyte balance.
One ounce of Pistachios contain 160 calories, 6 g of protein, 3g fiber and 15g of healthy fat.
They also contains 25% of your recommended daily amount (RDA) of Vitamin B6, 15% of your RDA for thiamine and phosphorus, and 10% of magnesium.
Pistachios are high in Oleic Acid and so reduces “bad” LDL Lipoprotein cholesterol in your blood and at the same time increases “good” HDL Lipoprotein cholesterol. This positively affects your blood lipid profile and minimizes the degree of cardiovascular disease that can develop over time.
A study published in the American Journal of Clinical Nutrition 2008 showed that Pistachios eaten over a four week period, while on a reduced caloric diet, significantly lowered cholesterol.
Pistachios are high in L-Arginine, an amino acid, which according to the Mayo Clinic, makes the lining of your arteries more flexible and less likely to develop blood clots.
They're also high in Vitamin E, which helps decrease plaque build up in your arteries. In fact in 100g of Pistachios, you receive 23g of Vitamin E. Vitamin E is a powerful lipid-soluble antioxidant, which protects your cell membranes, mucus membranes and skin from oxidative cellular damage.
If eaten as a snack, Pistachios being high in healthy fats and fiber help curb your appetite. So if you are trying to lose weight consider eating Pistachios as a snack. A study published in the Journal of American College of Nutrition in 2010 found that over 12 weeks, Pistachio consumption reduced peoples' body mass index and triglycerides.
Pistachios are rich in minerals, including Calcium, Magnesium, Iron, Potassium, Manganese, Selenium, and Zinc. Minerals are important for structural tissues in your body, like your bones, nails, teeth, tendons, ligaments and muscles. They are also key co-factors for almost all enzyme systems in your body.
Particularly, Pistachios are very high in Copper. 100g of Pistachios give you 144% of your RDA for Copper. Copper is essential for healthy nerve transmission, red blood cell formation and for healthy metabolism for weight loss.
Pistachios are an excellent source of B Vitamins like Riboflavin, Niacin, Thiamine, Pantothenic Acid, B6 and Folate. B Vitamins work together for nerve transmission, hormone health and as co-factors in energy metabolism in your body.
How do you use Pistachios?
Pistachios are a great snacking nut. A quick handful along with a piece of fruit makes for a perfect combination of protein and fat....along with all the antioxidants, vitamins and minerals Pistachios offer.
Add Pistachios to salads or as a nut butter on flat breads.
Some enjoy Pistachios in deserts, on yogurt or on hot cereals. Yum...!
What kind should I get?
Pistachios should taste fresh – a rich nutty buttery flavour. If the flavour is sharp or bitter it is likely that the fats have gone rancid.
Pistachios can be found in their shells or shelled. They are healthiest bought still in their shells.
The fragile oils in Pistachios are kept freshest when they are left raw. And to continue preservation they are ideally stored in the fridge. Once shelled or roasted they can go rancid quickly.
Further, it is best to eat Pistachios without salt added. Many studies have confirmed the use of salt is not advised as it can contribute to swelling and elevated blood pressure.
Alternatives
Pistachios are tree nuts and so can be allergenic to some people. If you know or suspect you may have a tree nut allergy you will want to avoid Pistachios.
If you are unsure, food allergy and sensitivity testing can be done through your ND or MD.
Alternatives to Pistachios are seeds like pumpkin, sesame, chia, and sunflower. Raw seeds can also provide healthy fats, minerals and antioxidants to benefit your health.
I absolutely love pistachios! They are my all time favorite nut! I'm so happy to learn of their numerous health benefits! I don't even mind un-shelling them as their amazing taste is so worth the time and effort! I'm so happy that this article contained a chart recommending how many pistachios you should eat a day for health benefits. When I eat pistachios they are already salty is this their natural taste? Would love to know!
Hello,
Pistachios are a yummy snack and it's an added bonus that they offer so many health benefits too! You can get pistachio's in their natural state, roasted without salt. Another nut that's packed with nutrients is the walnut, they support cognitive health, you can learn more here:
https://www.nationalnutrition.ca/articles/supplements/supplement-articles-walnut-2/
Stay healthy & well!