The pistachio is a nut that grows on the Pistacia Vera L. tree and belongs to the Anacardiaceae family. It is popular not only for its flavor but also because it is a source of iron, fiber, and calcium. Also because its consumption is beneficial for the health of the heart, and the brain, it is used to lose weight and regulate intestinal transit, among others.
The tree is approximately five or seven meters tall. The fruit is dry, with a hard, smooth, brown or red shell. The seed is the edible part, composed of two voluminous green or yellowish-green cotyledons with a reddish tegument. When the fruit ripens, the shells open, partially separating, says the Spanish Nutrition Foundation.
This dried fruit is native to the Middle East, specifically Syria, Turkey, Iran, and Afghanistan; but its cultivation has reached other countries such as Mexico and the United States.
Properties of pistachio
Pistachios are a high-calorie food. They have a high content of unsaturated fats, which help lower LDL cholesterol, says nutritionist Alejandro Gutiérrez. These types of fats are considered healthy, but it is recommended that they be consumed in moderate amounts.
It is also a source of fiber, calcium, magnesium, zinc, potassium, phosphorus, iron, thiamine, vitamin E, and folates. “A serving of pistachios covers more than 10 percent of the recommended daily intake of phosphorus. This mineral helps maintain good bone health,” adds the professional.
Thiamine and folates are of psychological benefit, while vitamin E helps protect cells from oxidation in the body.
Benefits of pistachios
One of the most notable benefits of pistachios is the regulation of blood glucose levels and improved insulin resistance, according to Gabriela Ordoñez, a naturopath.
However, other uses provide well-being to different areas of the body, such as the nervous system, reproductive system, and bone system. Below are the benefits of pistachios.
- Strengthens the digestive system: due to its high fiber content, it helps gastrointestinal health and prevents diseases such as irritable bowel and inflammation.
- Regulates oxidative stress: components such as polyphenols have antioxidant properties that regulate oxidative stress, which causes various diseases.
- Prevents cardiovascular diseases: due to the healthy fats it contains and because it is rich in phytosterols, it maintains good cardiovascular health. Scientific studies have shown that it can reduce LDL cholesterol, commonly known as “bad cholesterol.”
- Helps in cases of anemia: the iron and copper it provides to the body make it a good ally when suffering from anemia.
- Prevents diabetes: In addition to helping regulate blood glucose levels, due to the antioxidant and anti-inflammatory agents it contains, it prevents degenerative diseases such as type 2 diabetes and different types of cancer.
- Helps eyesight: Lutein and carotene are two components that ensure eye health. They are also found in carrots.
- Reduces stress: This dried fruit helps reduce anxiety and provides energy, while the iron and phosphorus in it help reduce stress.
- It helps you lose weight: Its consumption is common when you want to lose weight since the fiber gives it the advantage of being a food that maintains satiety. In addition, it provides healthy fats.
- Prevents migraines: Magnesium is a mineral that regulates the function of the muscles and the nervous system, which is why it is considered to help reduce the occurrence of migraines.
Sexual benefits of pistachios?
A study by the Atatürk University Hospital and Research Center in Ankara, Turkey, published in the journal Nature, details that pistachio consumption counteracts erectile dysfunction (inability to achieve or maintain an erection firm enough to have sexual relations).
The authors of the study indicate that this sexual benefit is due to the high content of arginine in the dried fruit. This component would help keep the arteries flexible and improve blood flow, which would cause the blood vessels to relax.
Some physical causes of erectile dysfunction are heart disease, clogged blood vessels, high cholesterol, high blood pressure, diabetes, and obesity, among others.
How many pistachios should you eat a day?
According to Ordóñez, pistachios are organic fruits that are high in fiber and help maintain satiety. Therefore, they are recommended for weight loss.
Eating pistachios does not pose any health risks, as long as they are consumed in moderation. The recommendation is to consume around 40 grams per day, which is equivalent to 50 pistachios per day (medium-sized, with shell).
People who suffer from fluid retention or high blood pressure problems should consider eating this dried fruit since some varieties come with excess salt. Ideally, they should be eaten naturally, without salt.