Want to know about the benefits of Pista? In this article, you will get all the information about it –

Table of Contents

What are the benefits of Pistachio?

Help lose weight

Despite being an energy food, nuts are one of the most weight loss-friendly foods.
While few studies have looked at the effects of pistachios on weight, the ones that do exist are promising.
Pistachios are rich in fiber and protein, both of which increase feelings of fullness and help you eat less.
One factor possibly contributing to the weight loss properties of pistachios is that their fat content may not be completely absorbed.

Full of nutrients

Calories
Fiber
Fat
Potassium
Vitamin B6
Phosphorus
Copper
Manganese
Thiamine
Protein
Carbs

Good for stomach

Pistachios are high in fiber, with 3 grams of fiber in one serving.
Fiber moves through your digestive system.
Most are undigested and some types of fiber are digested by the good bacteria in your gut, acting as prebiotics.
Gut bacteria then ferment the fiber and convert it into short-chain fatty acids.
Which may have many health benefits, including a reduced risk of developing digestive disorders, cancer, and heart disease.
Butyrate is probably the most beneficial of these short-chain fatty acids.
Eating pistachios has increased the number of bacteria causing bacteria in the gut to a great extent as compared to almonds.

Lowering blood sugar

Despite having a higher carb content than most nuts, pistachios have a low glycemic index, which means they do not cause high blood sugar levels.
Perhaps not surprisingly, studies have shown that eating pistachios can help promote healthy blood sugar levels.
Apart from being rich in fiber and healthy fats, pistachio nuts are rich in antioxidants, carotenoids, and phenolic compounds, which are beneficial for blood sugar control.
Hence, simply adding pistachios to your diet can help in managing your blood sugar levels in the long term.

High antioxidant

Antioxidants are important for your health.
They prevent cell damage and play an important role in reducing the risk of diseases like cancer.
Pistachios contain more antioxidants than most other nuts and seeds.
In fact, only walnuts and pecans contain more.
Pistachios have the highest content of lutein and zeaxanthin, both of which are very important antioxidants for eye health.
They protect your eyes from damage caused by blue light and age-related macular degeneration, a condition in which your central vision is impaired or gone.
In addition, the two most abundant groups of antioxidants in pistachios are polyphenols and tocopherols, which may help protect against cancer and heart disease.
Interestingly, the antioxidants in pistachios are very accessible in the stomach.
Hence, they are more likely to be absorbed during digestion.

Lowering cholesterol and blood pressure

Pistachios can reduce your risk of heart diseases in different ways.
In addition to being high in antioxidants, pistachios can lower blood cholesterol and improve blood pressure, thereby reducing the risk of heart disease.
In fact, several studies have demonstrated the cholesterol-lowering effects of pistachios.

High protein

There are many health benefits of eating nuts, they are usually high in calories.
Also, they are low in calories.
Pistachios contain 159 calories in 28 grams, while walnuts contain 185 calories and pecans have 193 calories.
With protein accounting for about 20% of their weight, pistachios are second only to almonds in protein content.
Pistachios also have a higher ratio of essential amino acids than any other nut.
These amino acids are considered essential because your body cannot make them.
That’s why you should get them from your diet.
Meanwhile, other amino acids are considered semi-essential.
This means they may be necessary for certain circumstances, depending on the health of the individual.
One of these semi-essential amino acids is L-arginine, which accounts for 2% of the amino acids in pistachios.
It gets converted in your body to nitric oxide, which is a compound that helps dilate your blood vessels, aiding blood flow.

Blood vessel health

The endothelium is the inner lining of blood vessels.
It is important that it function properly, as endothelial dysfunction is a risk factor for heart disease.
Vasodilation is the widening or dilation of blood vessels.
Endothelial dysfunction is characterized by reduced vasodilation, which reduces blood flow.
Nitric oxide is a compound that plays an important role in vasodilation.
It dilates the blood vessels by signaling to smooth cells in the endothelium to relax.

Lastly

Pistachio nuts are not only delicious and fun to eat but are also super healthy. These edible seeds of the pistachio tree contain healthy fats and are a good source of protein, fiber, and antioxidants.

What’s more, they contain many essential nutrients that can aid in weight loss, heart, and gut health.

Interestingly, people have been eating pistachios since 7000 BC. Nowadays, they are very popular in many dishes, including ice cream and desserts.

Pistachios are a great source of various nutrients including healthy fats, fiber, protein, antioxidants, vitamin B6, and thiamin. Their health effects may include weight loss benefits, lower cholesterol, blood sugar, and improved gut, eye, and blood vessel health.

(Learn about essential vitamins for eyes)

They’re delicious, versatile, and fun to eat. For most people, including pistachios in your diet is a great way to improve overall health.

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