What is pistachio?
Pistachios are one of the dry fruits with a striking green hue and flavor. It is derived from the warm, arid-growing Pistacia vera Pistachio Tree. Pistachios are commonly known to Indians as Pista Badam.
These small green nuts are collected from the tree when it is fully ripe and encased in a hard shell. This dry fruit is a favorite snack for many health-conscious individuals. Reason is their high nutritional content. It has a good amount of protein, fiber, and healthy fats. Pistachios are frequently used in many sweet cuisines in India. But pistachios are not very native to our country, India. Our country mostly imports it from the US, Turkey, and Iran.
So, if you want more about pistachios’ benefits and nutritional values, this article is for you!
Pistachio Nutrition
Here is a table of nutritional components of pistachio of 1 ounce or 28 grams.
| Components | Value |
| Calories | 159 |
| Carbs | 8 g |
| Fiber | 3 g |
| Protein | 6 g |
| Fat | 13 g |
| Potassium | 6% of the Daily Value (DV) |
| Phosphorus | 11% of the DV |
| Vitamin B6 | 28% of the DV |
| Thiamine | 21% of the DV |
| Copper | 41% of the DV |
| Manganese | 15% of the DV |
10 Benefits of pistachios
Pistachios, or pista badam as they are known in India, are nutritious snacks that are packed with essential vitamins and minerals. Pistachios are rich with health advantages, ranging from boosting heart health to aiding with weight management. Let’s explore its benefits one by one!
Pistachios: A bag of nutrients!
Pistachios are a great source of potassium, copper, and vitamin B6. They are also a great source of antioxidants, fiber, and protein, all of which support healthy skin, strengthen immunity, and provide you with energy for the entire day.
Get a better heart, and better health with pistachios
Pistachios are high in monounsaturated fats, which are heart-healthy lipids that lower LDL (low-density lipoprotein) levels. Regular consumption can reduce the risk of heart disease by lowering blood lipid profiles, enhancing circulation, and reducing inflammatory responses in the body.
Your weight loss friend
Pistachios are high in calories, yet they’re great for controlling weight. How? It is because of their high protein and fiber content that it makes you feel fuller for a longer duration. This is the factor that helps to lower your total caloric intake. And, the majority of the fat in pistachios is healthy fat. So, no worries! Pistachios support normal metabolism and effective energy use.
Also Read: 20 Healthy Snacks for Weight Loss
Keep your diabetes away!
Pistachios are perfect for diabetics because of their low glycemic index. It lowers the risk of type 2 diabetes, raising insulin sensitivity, and postponing the bloodstream’s absorption of glucose. These pista badams also help in blood sugar regulation.
Get glowy skin with pistachios
Yes, pistachios can give you glowy skin! How? Because pistachios are a great source of antioxidants and vitamin E, which helps to protect our skin from the damaging effects of free radicals. They make our skin look younger and more vibrant as they always shield it from UV radiation. At the same time, it keeps our skin hydrated and reduces signs of aging.
Improves your digestive health
Pistachios include dietary fiber, which promotes regular bowel movements and guards you against constipation. The fiber content in pistachios facilitates the absorption of nutrients to a great extent. It also increases the effectiveness of digestion, and stimulates the growth of advantageous bacteria in the stomach. This helps in maintaining good gut health!
An immunity booster is pistachios!
Pistachios are a fantastic source of antioxidants! These tiny fruits contain all important elements for human health, like copper and vitamin B6. This provides a great support for making our immune system robust. These nutrients help to produce healthy red blood cells, boost immune systems, and protect the body from disease and infection.
Also Read: Anti-Aging Rich Foods, Fruits & Vegetables
Maintains your eye health
Pistachios are a great source of lutein and zeaxanthin, two potent antioxidants that are vital to eye health. These substances delay the incidence of cataracts, shield the eyes from blue light damage, and stop age-related macular degeneration.
Good for your bone health
Pistachios are an excellent source of minerals calcium, magnesium, and phosphorus, which are essential for healthy bones. Pista badam helps to enhance the general skeletal health, lowers the risk of osteoporosis, and increases bone density.
Improves brain function
Pistachios are high in vitamin B6, which aids in the production of neurotransmitters. These are necessary for a normal brain function. Mood, memory, and cognitive function are all improved with these neurotransmitters. As we have earlier mentioned, pistachios contain antioxidants that protect our brain cells and help to prevent neurodegenerative diseases.
Does Pistachio cause constipation
Pistachios are rich in fibers which helps in reducing constipation. There are some people who are nut intolerant or are allergic to nuts and they may experience some issues after consuming pistachios.
How to Prepare and Eat Pistachios
Here we are presenting 5 simple ways to cook and consume pistachios. We hope this will help you to include them in your diet:
Use us as a snack option
Pistachios are very tasty and crunchy to consume as roasted or raw. Also, this can be a healthy and nutritious substitution for your junk items. Their high protein and fiber content makes them an excellent snack between meals.
Mix it in smoothies and drinks
For added nutrients, include some pistachios in your morning smoothie or milkshakes. They give fruit-based mixes a creamy texture and a rich, nutty flavor.
Use pistachios in salads
To add taste and texture to salads, cut some pistachios into smaller pieces. You can mince it well. They will increase the taste with fruit salads and fresh greens. Pistachios also add some nutritional content to the dish.
Use in desserts and sweets
Pistachios can be added to traditional Indian desserts such as halwa, kheer, and barfi. They can also be used to give cakes, pastries, and high-end ice cream dishes produced in the West a deep, nutty flavor.
References
- National Institute of Health – Pistachio Nuts (Pistacia vera L.): Production, Nutrients, Bioactives and Novel Health Effects
- Researchgate – Nutrition attributes and health effects of pistachio nuts
- National Institute of Health – Pistachios for Health
