Pistachios were once a treasured delicacy among royals. In modern times, pistachios are appreciated for their flavor and health benefits.
Nutrition research has uncovered an exciting connection between pistachios and health. According to the U.S. Dietary Guidelines for Americans, pistachios are a nutrient dense food that should be included in the diet.
Nutrient dense foods contain considerable amounts of vitamins and minerals; hence, pistachios are a good choice for a healthful snack that is of nutritive value.
Health Benefits of Pistachios--Why so Beneficial?
- Nutrition--Pistachios are a good source of copper, phosphorus, potassium, magnesium, and B6. The nuts deliver 30 vitamins, minerals, and phyto-nutrients, so they pack a considerable wallop from a nutritional standpoint.
- Fiber--Pistachios contain fiber. Lots of it! Pistachios, in fact, contain higher amounts of fiber than many high-fiber foods. If you are trying to boost your fiber intake, pistachios are an excellent choice.
- Protein--Looking to replace animal protein with vegetable protein? Pistachios, eaten in conjunction with protein-rich grains, vegetables, and fruits, can be a good source of vegetable protein.
- Antioxidants--Oxidative stress can cause damage to the human body, resulting in development of diseases such as cancer and heart disease. Dietary antioxidants help to reduce the damage. Pistachios contain phenolic compounds, which are believed to account for the antioxidant capability of certain foods. The pistachio nut is placed in the highest group for antioxidants.
- Carotenoids--Pistachios contain significant amounts of the carotenoids lutein and zeaxanthin. These carotenoids have been linked to reduced risk of developing macular degeneration, a condition that results in blindness for aging Americans.
- Phytosterols--Pistachios are also rich in plant sterols. Research suggests that phytosterols may lower the absorption of dietary cholesterol from other foods. Plant sterols are now being added to foods because of this beneficial effect. A study published in the Journal of Agricultural and Food Chemistry reported on a comparison of 27 nut and seed varieties for phytosterol content. Sesame seeds and wheat germ topped the list, but are not consumed in significant amounts as individual foods, while pistachios and sunflower seeds had the highest phytosterol content of commonly eaten foods and are eaten more often.
Dr. Hu (Harvard Department of Nutrition) reports in an overview article that nuts can have a favorable effect on blood lipids and may also protect against coronary artery disease because of amino acids such as arginine, which is a precursor to nitric oxide, a vasodilator that can inhibit platelet adhesion. How do pistachios stack up?
Dr. Koeyigit (Department of Clinical Biochemistry, Harran University, Turkey) carried out a study to evaluate a pistachio-rich diet as compared to a diet that excluded the nuts to determine whether inclusion of pistachios could affect cardiovascular health. The results demonstrated that the pistachio diet lowered total cholesterol. LDL and HDL levels were also affected.
In trials, people on the 4-week pistachio diet showed no weight gain while improving risk factors for heart disease (Journal of the American College of Nutrition). The study showed that a daily dose of pistachios is beneficial in relation to cardiovascular disease. Study participants had moderately high cholesterol levels and consumed 15% of their calories from pistachios. Over a four-week period, blood lipid levels improved.
Pistachios Beneficial in Human Diet
Pistachio nuts deliver an array of important nutrients and compounds that support and assist body function, thus it can be seen why eating pistachios is of benefit in relation to health. Unsalted pistachios can be an excellent addition to vegan or vegetarian diets. Recommended amounts: 30 pistachio nuts (18 g) 4 times per week.
Further Reading:
Health Benefits of Nuts--Nuts offer far more than good flavor. Raw nuts contain phytonutrients, antioxidants, plant sterols and omega-3s.
Sources
- Pistachios --Nutrition Committee, International Tree Nut Council Nutrition & Education Foundation
- Pistachio Health-- Nutrition and Research on Pistachio Nuts
- Pistachios Offer Multiple Benefits
- Cracking Open a Handful of Pistachios Releases Numerous Health Benefits
- Pistachios Offer Multiple Health Benefits
Melody Rhodes - M. Rhodes is author of the Bedbug Books. She's been published in Canada, U.S. U.K. & NZ and has won awards for her poetry/prose.
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