The different colored pistachios also boast a high amount of antioxidants, mainly lutein (yellow-orange), anthocyanins (red) and chlorophyll (green). Antioxidants help fight free radicals – compounds in the body that can damage cells, proteins and DNA, and cause premature aging as well as diseases such as cancer, diabetes and heart disease. They are also rich in dietary fiber. Like other nuts, pistachios are a staple of the Mediterranean diet , which is recommended by the Ministry of Health and contributes to good general health in the long term.
The health benefits of pistachios
Rich in nutrients
Pistachios contain several essential nutrients, such as protein, healthy fats, fiber, vitamins and minerals. They are a good source of certain group vitamins Bmainly vitamin B6, necessary for the functioning of the immune system, for blood sugar regulation, for the creation of hemoglobin, for the molecule that carries oxygen in the red blood cells, for cognitive development and more. They are also rich in copper, a mineral needed for growth and development, red blood cell formation, energy production, iron metabolism and neurotransmitter synthesis (nerve conductors). The pistachios are also rich in potassium, a mineral important for the activity of the nervous system and muscle activity. In fact, a 50 gram serving has more potassium than one large banana. In addition, the mineral is essential for maintaining normal blood sugar levels and a normal heart rate. In one of many studies, the importance of potassium in lowering blood pressure was proven, along with magnesium and calcium. Potassium also maintains the balance of fluids in the body (along with sodium) and the balance of acid-base conditions. The pistachios also provide smaller amounts of other essential vitamins and minerals, such as: vitamin E, iron and zinc. In addition to vitamins and minerals, pistachios are rich in plant protein, heart-healthy monounsaturated fats, and fiber that strengthens digestion.
Support the health of the digestive system
Adding pistachios to your diet is a great way to support and protect digestive health. They provide insoluble and soluble fiber, which is beneficial for intestinal health. Insoluble fiber helps maintain regular bowel movements, and soluble fiber keeps stool soft and easy to pass and encourages the growth of intestinal bacteria, such as bifidobacteria and lactobacilli, which produce short-chain fatty acids (SCFAs). These bacteria break down soluble fibers, which release SCFAs such as butyrate, propionate and acetate. SCFAs Support intestinal health by fueling the cells lining the large intestine, support the production of intestinal mucus and reduce inflammation in the digestive system.
In addition to supporting the growth of friendly gut bacteria, fiber-rich foods protect gut health by reducing the risk of digestive problems such as constipation, colon cancer, and diverticulitis.
May protect heart health
Pistachios are a good source of nutrients, such as potassium, needed to regulate blood pressure, and those that support healthy blood lipid levels, such as fiber and monounsaturated fats. High cholesterol and high blood pressure are risk factors for heart disease. Many studies on pistachios and blood lipids have been conducted by replacing some of the calories in the diet with pistachios. Up to 67% of these studies showed a decrease in total cholesterol andLDL (the bad cholesterol) and in contrast – an increase in cholesterol HDL (the good).
Moreover, pistachios seem to contribute to lowering blood pressure more than other nuts. A review of 21 studies found that eating them reduced systolic and diastolic blood pressure.
Another way that eating pistachios can benefit heart health is by supporting a healthy body weight. Eating nuts, such as pistachios, can help increase feelings of satiety after eating, which contributes to eating fewer calories, losing excess body fat and maintaining a healthy body weight, which is essential for maintaining heart health and preventing cardiovascular disease.
Provide the body with a variety of antioxidants that contribute to disease prevention
The pistachios get their color from the high content of plant pigments called carotenoids, such as lutein and zeaxanthin. These compounds have powerful protective properties on the body’s cells, and they prevent cell damage that can also lead to the development of cancer.
For example, a 2021 study found that women considered to be at high risk of developing breast cancer, with high levels of carotenoids in their blood, had a 28.6% lower risk of developing breast cancer compared to women with lower levels of circulating carotenoids. Also, lutein and zeaxanthin are very important antioxidants for eye health. They protect the eyes from damage caused by blue light and age-related macular degeneration, a condition in which central vision is damaged or lost.
In addition to carotenoids, pistachios contain other antioxidant compounds, such as phenolic acids, flavonoids and vitamin E, making them an excellent choice for overall health.
Maintain cognitive health
Maintaining a diet rich in nutrient-dense foods, such as pistachios, can help support brain health and cognitive function. Pistachios are rich in flavonoid antioxidants, such as anthocyanins and flavones. These compounds may help protect against cognitive decline by reducing cellular damage and reducing inflammation in the brain.
A 2021 study that included data on more than 76,000 US adults found that a higher intake of flavonoids was associated with a lower risk of cognitive decline. People with the highest intake of flavonoids had a 19% lower risk of cognitive decline. Moreover, the flavonoids most closely associated For protection against cognitive decline include those concentrated in pistachios, including flavonoids and anthocyanins.
In addition, lutein and zeaxanthin, which are concentrated in pistachios, make up about 77% of the total carotenoid content in the brain and play a role in brain function. In fact, a higher dietary intake of carotenoids contributes to better memory and cognitive performance, and reduces the risk of depression.
Contribute to balancing blood sugar levels
Pistachios are rich in nutrients needed for healthy blood sugar control, including protein and fiber. They have a low glycemic index, meaning they do not cause large increases in blood sugar. Moreover, the flavonoid antioxidants found in them have blood sugar lowering properties. The flavonoids in pistachios, such as genistein, isoquercetin, quercetin and rutin, inhibit an enzyme called α-glucosidase, which breaks down starch into glucose. This means that these flavonoids inhibit the absorption of carbohydrates, thus supporting healthy control of blood sugar levels.
One review of six studies concluded that pistachios can significantly reduce fasting blood sugar and improve insulin resistance in people with type 2 diabetes, prediabetes, or metabolic syndrome. In addition to being rich in fiber and healthy fats, pistachios are rich in antioxidants, carotenoids and phenolic compounds, all of which are beneficial for blood sugar control.
may help with weight loss
Despite the fact that it is a high-energy food, pistachios are one of the friendliest foods for weight loss. This is because they are rich in fiber, which increases feelings of satiety and helps you eat less. Also, they are rich in protein, which also increases the feeling of satiety.
According to one review of 11 studies, regular consumption of pistachios may contribute to a decrease in body mass index, which is used to estimate body fat. However, the review also noted that pistachios were not associated with changes in body weight or abdominal fat. One of the contributing factors, then, to the effect of eating pistachios on weight loss, is their fat content which is not fully absorbed. A 24-week study in overweight people showed that those who consumed 20% of their calories from pistachios lost 1.5 centimeters more from their waistline than those who did not eat pistachios.
Moreover, eating pistachios in the shell is good for mindful eating, as the act of shelling the nuts takes time and slows down the rate of eating. The remaining shells also give a visual clue to the amount of nuts eaten. One 2011 study showed that people who ate in-shell pistachios consumed 41% fewer calories than those who ate shelled pistachios.
keep on vascular health
The endothelium is the inner lining of blood vessels, and its dysfunction is characterized by reduced vasodilation, which leads to decreased blood flow and increased blood pressure. Nitric Oxide is a compound that plays an important role in vasodilation, in that it causes blood vessels to dilate by signaling the endothelial smooth cells to relax. Like most nuts, pistachios are a source of the amino acid L-arginine, which is converted to nitric oxide. Therefore, pistachios may play an important role in promoting vascular health.
One study in 42 people who consumed 40 grams of pistachios per day for 3 months showed improvement in markers of endothelial function and blood vessel stiffness. In a four-week study, conducted on 32 men who consumed a diet consisting of 20% of calories from pistachios, it was found that endothelium-dependent vasodilation improved by 30%, compared to a Mediterranean diet.
It is important to know that despite their advantages, roasted and salted pistachios can contain high amounts of added salt, so for those who are sensitive to salt or need to avoid high-salt products, it is advisable to choose natural or roasted pistachios without salt. Also, people who are allergic to nuts should avoid pistachios and any product that contains them.