Pistachios – nutritional properties

Pistachios are distinguished by their properties and nutritional value 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. Moreover, of all the nuts, pistachios contain the most potassium, which lowers blood pressure. Check what other nutritional properties pistachios have.

    Pistachios in nutshell

    Pistachios, also known as green almonds or lucky nuts, are the seeds of a pistachio tree hidden in a greyish shell that contains many nutrients. First of all, they are the only nuts that contain the carotenoids lutein and zeaxanthin. Moreover, pistachios contain the most potassium of all nuts.

    Besides, in these nuts originating from Iran and the USA you can find a lot of fibre, protein, bone-strengthening calcium and phosphorus, nerve-soothing B vitamins, vitamin E known as the youth vitamin and antioxidants.

    Pistachios benefits
    Pistachios benefits

    Pistachios lower cholesterol, blood pressure and sugar levels

    Regular consumption of a handful of pistachios will improve the functioning of the cardiovascular system - say 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 proper body weight - so they influence the factors essential for the proper functioning of the heart. Equally important, however, pistachios lower cholesterol and triglycerides levels.

    Research from American scientists shows that people who consumed an average of 67 grams of pistachios per day reduced the level of triglycerides by more than 10 per cent. Tests proving this were conducted for 15 years!

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

    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 reducing blood vessel constriction during stressful situations.

    Pistachios for healthy 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/100 g), 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), and therefore can be included in the diet of people suffering from anaemia. They are also recommended for women struggling with intensive bleeding during periods.

    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 the whole organism 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), considered 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 per cent. the daily requirement for this vitamin. In addition to vitamin B6, pistachios also contain vitamin B1 (just a handful of these nuts meet 15% of the daily requirement).

    They also contain other B vitamins, riboflavin (vitamin B2) and niacin (vitamin B3) in smaller amounts. This dose of nerve-strengthening vitamins will be useful, among other women struggling with premenstrual syndrome.

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

    Pistachios are quite caloric (562 kcal in 100 g), but they can still be included in a slimming diet. Pistachios owe their slimming properties to a large amount of fibre (as much as 10.3 g/100 g), which saturates quickly and for a long time, thus preventing snacking, and to healthy, unsaturated fatty acids that regulate metabolism and prevent the accumulation of unnecessary fat tissue.

    Tags: nuts, peanut butter, pistachios

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