[pullquote]You can either eat the shelled pistachios raw or go for the roasted ones. Always opt for the unsalted variety and eat them with their skin. Eat a handful of pistachios along with other tree nuts every day.[/pullquote]
You’ve been told that nuts are a nutritional powerhouse and that eating a handful of them every day can keep the doctor away. While almonds, cashews, and walnuts are hailed as the “healthiest of all nuts,” there’s an unsung hero that doesn’t get credited enough, although it’s one of the most loved nuts in America. We’re talking about pistachios, of course!
Pistachios are known for their distinct green shade and earthy flavor. Inexpensive and easy to find, they’re not only delicious but are also packed with minerals and nutrients. Here are 8 ways in which pistachios are beneficial to your body.
1. Prevents Cancer
Pistachios are rich in a type of vitamin E called gamma tocopherol. This vitamin has been shown to reduce your risk of cancer, especially that of the prostate and lungs. Pistachios also carry resveratrol, which has antioxidant properties that are thought to prevent cancer.1 2
2. Treats Inflammation
Chronic inflammation can be responsible for several conditions like arthritis, irritable bowel syndrome, ulcerative colitis, and even asthma. Certain antioxidants like flavonoids and phenols that are contained in the skin and kernels of roasted pistachios are anti-inflammatory in nature and be used to treat inflammation.3
3. Reduces The High Blood Pressure In Type II Diabetes Patients
[pullquote]Pistachio skin is more beneficial than the kernel.[/pullquote]
High-fiber nuts like pistachios are recommended for an anti-diabetes diet. They not only help manage diabetes but also reduce the stress exerted on the heart of the individuals with type II diabetes. In a study, 2 servings of pistachios per day reduced the workload on the heart, reduced blood pressure, and the body’s response to stress. It is interesting to note that pistachios did not reduce the laboratory measurement of blood pressure but reduced the “real-world” or ambulatory measurement of blood pressure seen when you move or walk around and do other daily-life activities.4
4. Lowers Cholesterol
The “healthy cholesterol” level of pistachios can reduce the “bad cholesterol” or LDL-C levels and reduce your risk of heart disease. Pistachios are also high in fiber, another nutrient that’s known for regulating cholesterol levels in your heart. In fact, researchers have concluded that that 3 ounces of pistachios can reduce the amounts of total cholesterol in the blood by 8.4 percent and the “bad cholesterol” level by 11.6 percent.5
5. Treats Erectile Dysfunction
If you’re having trouble with ED, pistachios can be of help. Studies have found that a diet rich in pistachios can improve blood flow to the penis and treat ED. Participants who ate 100g of pistachios for 3 weeks displayed improvements (without any side effects) in achieving an erection.6
6. Keeps Bones Healthy
The benefits of pistachio nuts extend to the bones. They have a surprisingly high content of calcium, potassium, and magnesium. There’s even some vitamin K, which is crucial for bone health. These nutrients strengthen bones and prevent bone-related diseases.7
7. Promotes Eye Health
Carotenoids are usually associated with orange fruits and veggies. But pistachios also have these advantages! They’re packed with two carotenoids called lutein and zeaxanthin. In fact, pistachios have the highest level of carotenoids than any other nut. The antioxidant properties of lutein and zeaxanthin are powerful. They protect the eye tissue from phototoxicity or damage from the sun. It’s an important factor in preventing age-related macular degeneration.8
8. Aids Weight Loss
If you’re looking to lose weight, it’s good to have a handful of pistachios every day, along with other tree nuts. The fiber in pistachios helps you stay full for a long time and lowers your chance of overeating on unhealthy food later on. Studies show that individuals who consume pistachios displayed a decreased body mass index (BMI) as opposed to the ones who ate other snacks with moderate-carb and moderate-fat content.9
Safety Notes
If you’re allergic to tree nuts, don’t eat pistachios. They might cause symptoms like hives, coughing, sneezing, rashes, and facial swelling. It can quickly turn into a more severe reaction called anaphylaxis.10 To be safe, always double check food packaging. A product might have hidden pistachios.
So, go on and crack open a pistachio, and eat your way to better health. But remember to eat no more than a handful!
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