January 19

Pistachios: Nutritional Value, Benefits and Side Effects

By Fitness Blog

January 19, 2022


Pistachios: Nutritional Value, Benefits and Side Effects HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Pistachios are a member of the cashew household (Anacardiaceae) and are traditionally the oldest nut that has been consumed for ages. They are likely to develop in drylands in heat climates. The identify pistachios got here from the Greek phrase “Pistakion”, which means the inexperienced nut. They have a tough white overlaying round them and have a reddish-coloured skinny pores and skin across the inexperienced kernels. 

Pistachios originated from the center east and central Asia. They are borne in clusters and get pollinated primarily by winds. Pistachios are lengthy and spherical, 1.5 to 2 cm lengthy. The onerous overlaying across the kernel tends to separate from one aspect with out leaving off the inexperienced kernel.

Turkey, Iran, Lebanon, Afghanistan, and a little bit north to the Caucasus in Russia are the unique homelands of pistachios. 

Pistachios are wealthy in antioxidants like flavonoids, carotenoids, lutein, zeaxanthin, anthocyanins, proanthocyanidins, and many others. They additionally comprise vitamin B6, B1, protein, fibre, copper, and phosphorus. In addition, they're one of many many nuts which are low in energy and fat. Therefore, pistachios present important well being advantages. For instance, they assist weight reduction, promote coronary heart well being, scale back most cancers threat, and many others.

Nutritional Value of Pistachios

One hundred grams of pistachios comprise:

  • Calories- 557
  • Carbohydrate- 28 grams  
  • Fibre- 10.3 grams
  • Fat- 44.4 grams
  • Protein- 20.6 grams

Health Benefits of Pistachios

Health Benefits of Pistachios- HealthifyMe

1. Cardiovascular Health

Pistachios comprise good fat akin to polyunsaturated fat and monounsaturated fat. Unsaturated fat current in pistachios nourish the center.

Pistachios additionally assist folks with diabetes and assist in lowering the chance of strokes. It is because of a very good quantity of phytosterols in pistachios. It lowers the absorption of dietary carbohydrates within the physique.

Carbohydrates are transformed to sugar within the physique. Excess carbohydrate within the physique ends in a excessive blood sugar degree. Healthy fat current in pistachios assist in decreasing blood strain within the physique. In addition, they're wealthy in antioxidants, carotenoids, polyphenols, vitamin E, and vitamin C. All these vitamins assist enhance the elasticity of your blood vessels.  

2. Rich in Antioxidants and Reduces Inflammation

Pistachios are wealthy in antioxidants, akin to lutein, beta-carotene, selenium, flavonoids, proanthocyanidins, and gamma-tocopherol. These antioxidants assist forestall cell injury and free radicals within the physique. In addition, lutein, beta-carotene, and flavonoids assist scale back solar injury, forestall age-related physique injury and enhance pores and skin tone.

Pistachios additionally scale back irritation within the coronary heart. Inflammation can result in coronary heart strokes and different cardiovascular illnesses. Pistachios comprise polyphenol, which lowers the chance of coronary heart illnesses by selling anti-inflammatory, anti-platelet properties and in addition by bettering the interior lining of the center and blood vessels.

Vitamin C, a potent antioxidant, can also be current in pistachios. It helps scale back oxidative stress and forestall or scale back injury brought on by free radicals. As a consequence, it reduces irritation and promotes wholesome ageing.

Pistachios additionally comprise vitamin E, which nourishes and moisturises the pores and skin from inside. They additionally management insulin ranges and promote blood circulation, which helps scale back pimples. Vitamin E additionally helps in decreasing the possibilities of cardiovascular illnesses and prostate most cancers ensuing from irritation.

3. Promotes Healthy Digestive System

Pistachios comprise copper, manganese, vitamin B6, phosphorus, and thiamine. These minerals and vitamins assist replenish the microbiota (microbial setting in gastrointestinal well being).

The microbiota strengthens the intestine, shapes the intestinal epithelium, and protects towards pathogens. It additionally decreases irritation within the gut and promotes metabolism. In addition, the excessive fibre within the pistachio helps regulate digestion by including bulk to the stool. Additionally, it aids within the enchancment of bowel motions.

Pistachios promote wholesome micro organism often known as probiotics which have a brilliant useful impression on intestine well being. Probiotics assist improve the absorption of wholesome vitamins like protein,  nutritional vitamins and minerals from the food plan. In addition, they assist get rid of dangerous micro organism from the intestinal tract. They additionally assist decrease the pH degree within the colon, which permits the stool to move by means of it easily.

4. Pistachios Promotes Sexual Health

Pistachios comprise a wholesome quantity of L-arginine, which our physique makes use of to make nitric oxide. It helps in boosting blood move if you really feel aroused.

Vitamin E in pistachios helps enhance erectile perform and reduces estrogen manufacturing within the male physique. In addition, pistachios are a preferred nut for males within the center east as a result of they promote the standard of sperm in erective high quality.

It is among the few meals which are a wealthy supply of aphrodisiac properties. Aphrodisiac properties result in higher sexual vitality, particularly in males.

5. Helpful for Women 

Pistachios additionally assist forestall and treatment PCOS in ladies. That is as a result of it reduces insulin ranges within the physique and balances hormones. As per studies, nuts containing PUFAs and MUFAs assist stability insulin, androgen, and levels of cholesterol.

Pistachios comprise wholesome vitamins akin to potassium, calcium, folate, iron, and a very good quantity of protein and fibre important for a child's wholesome progress. But ladies ought to all the time have to seek the advice of their physician earlier than consuming something in being pregnant.

6. Good for Diabetics

Pistachios are a low glycemic meals. They have a low carbohydrate content material which releases much less sugar within the blood when our physique metabolises carbohydrates in sugar. Therefore, they assist decrease blood sugar ranges and have a low glycemic index worth.

Low glycemic index meals are really useful for kind 2 diabetes as a result of they launch low blood sugar and scale back blood sugar ranges. However, a diabetic ought to eat solely 1-2 servings of pistachios, not daily however each various day. Therefore, 30gm of pistachios per day is sufficient for wholesome consumption.

7. Pistachios Improves Sleep Quality

Pistachios are wealthy in melatonin, a hormone launched within the physique to make us sleep. Melatonin is a sleep hormone that regulates our sleep-wake cycle and high quality of sleep. Therefore, consuming pistachios at night time 2-3 hours earlier than going to mattress can enhance sleep high quality. 

Pistachios for Weight Loss

Pistachios are excessive in fibre. Consuming fibre might provide help to drop some pounds as a result of it retains you fuller for longer and lowers your calorie consumption, each of which assist in weight discount.

Pistachios additionally enhance your metabolic price, which helps you burn extra energy. The fibre in pistachios additionally helps in easing out digestion. Improved digestion ends in a quicker metabolic price. Additionally, they're excessive in protein, which helps increase the physique's vitality ranges and metabolic price.

They comprise wholesome fats akin to polyunsaturated fat and monounsaturated fat. These fat are soluble and don't accumulate within the physique to trigger weight acquire. As a consequence, pistachios provide help to drop some pounds.

Pistachios are wealthy in wholesome vitamins and low in energy. These properties additionally assist in weight reduction. In addition, they induce the sensation of satiety which helps suppress urge for food. Our our bodies can't soak up all of the energy from pistachios. They can soak up simply 5% of all of the energy, thus resulting in wholesome weight discount. A handful of pistachios kernels per day in breakfast or a night snack will help you drop some pounds naturally.

A study exhibits that together with pistachios within the behavioural weight discount food plan led to wholesome weight reduction and decrease blood strain.

Side results of consuming Pistachios

1. May Result in High Blood strain

Consuming pistachios in extra may cause hypertension. In addition, you might expertise lightheadedness, blurred imaginative and prescient, confusion, and fainting. Also, consuming salted pistachios may elevate your blood sodium degree, growing your probability of growing numerous cardiovascular diseases together with hypertension.

2. Can Affect the Digestive System

Pistachios comprise excessive quantities of fibre. Therefore consuming pistachios in massive portions will disturb your digestion and trigger diarrhoea, cramps, belly ache, intestinal ache, and irritable bowel syndrome. Fructan current in pistachios also can trigger allergic reactions within the gastrointestinal tract.

3. Allergies

People having tree nut allergic reactions ought to keep away from consuming pistachios. Tree nuts allergy might lead to vomiting, issue in swallowing, itchiness within the mouth, nasal congestion, cramps, and nausea,

4. May Induce the Risk of Kidney Stone

Pistachios comprise oxalates and methionine. Eating too many pistachios can improve the discharge of oxalates and methionine within the physique. Oxalates can bind to calcium and potassium, leading to calcium and potassium oxalates. At the identical time, Methionine might convert into cysteine and will consequence within the formation of cystine kidney stones.

5. May Induce Weight Gain

Eating pistachios in extra may cause weight acquire. That is as a result of consuming the next quantity of pistachios every day will improve your calorie consumption, leading to weight acquire.

6. May Increase the Risk of Cancer

Eating roasted pistachios might improve the chance of most cancers within the physique. Pistachios roasted at a excessive temperature might type acrylamides, a carcinogen accountable for growing most cancers cells within the physique and will improve the possibilities of most cancers.

Conclusion

Pistachios are wholesome nuts for the human physique as they comprise very important vitamins like vitamin C, vitamin E, folate, protein, fibre and minerals. In addition, they're additionally wealthy in antioxidants like flavonoids, beta-carotene, zeaxanthin, anthocyanins, and proanthocyanidins. These vitamins heal irritation, scale back the chance of cardiovascular illnesses, enhance sleep high quality, digestion and promote weight reduction. However, every part is useful solely if you eat them sparsely. Therefore, eat a handful (roughly 30gm) of pistachios daily. It will help present all its well being advantages. 

Excess consumption of pistachios may lead to a number of uncomfortable side effects like allergic reactions, weight acquire, threat of most cancers, kidney stones, digestive issues, and hypertension. As a consequence, consuming pistachios sparsely might give you quite a lot of well being benefits whereas additionally avoiding any hazardous uncomfortable side effects.

Frequently Asked Questions (FAQs)

Q. How many pistachios must you eat in a day?

A. A handful of pistachios within the night will help you reap all its advantages in addition to improve your metabolism.

Q. Is it OK to eat pistachios daily?

A. Eating any nut must be sparsely. Thus consuming pistachios 5 occasions a day provides you a very good consequence whereas sustaining their consumption.

Q. Why are pistachios so dangerous for you?

A. Pistachios have tremendous well being advantages and provide help to keep a wholesome weight, coronary heart well being and scale back the chance of most cancers. You ought to pay attention to the consumption, although, as a result of consuming pistachios greater than the urged amount can lead you to diarrhoea, cramps, belly ache, intestinal ache, and irritable bowel syndrome resulting from its excessive fibre content material.

Q. Is Pistachio good for sperm?

A. Pistachios are extremely recognized for his or her advantage of selling sexual well being in males. Pistachio is among the meals that may be a wealthy supply of aphrodisiac properties. Aphrodisiac properties result in higher sexual vitality, particularly in males.

Q. What are the worst nuts to eat?

A. Any nut in its uncooked type gives some well being advantages. However, adjusting them as per your style by including salt or coating sugar on them might make them worse for you. Excess salt consumption might improve sodium content material in your physique, and additional processed sugar might improve your calorie consumption. Both these have antagonistic results in your well being.

Q. Are pistachios good for pores and skin?

A. Pistachios comprise vitamin C and E. Both nutritional vitamins assist nourish pores and skin whereas stopping cell injury and oxidative stress within the physique, which ends up in younger-looking glowy pores and skin.

Q. Are pistachios dangerous for kidneys?

A. Pistachios don't instantly impression the kidneys, however pistachios comprise oxalates and methionine (which converts into cystine). Therefore, consuming many pistachios might improve the possibilities of oxalate and cystine kidney stones.

Q. Are pistachios good for sleep?

A. Pistachios comprise extra melatonin than another nut. Melatonin is a sleep regulatory hormone. Therefore, consuming a handful of pistachios can enhance sleep high quality and the sleep-wake cycle.

Q. Are pistachios good at night time?

A. Pistachios are wealthy in melatonin, and melatonin is named a sleep hormone that helps regulate the sleep-wake cycle and sleep high quality. Eating pistachios 2-3 hours earlier than going to mattress can naturally improve melatonin ranges. Pistachios are finest consumed round 8 p.m. at night time

Q. Do pistachios increase testosterone?

A. Pistachios comprise phytosterol in excessive quantities, which ends up in a decline in testosterone ranges in males when consumed in extra. Still, it helps in bettering erectile perform in males when consumed within the really useful amount.

Q. How many pistachios ought to I eat to drop some pounds?

A. 1 ounce of pistachios kernels per day in breakfast or as a night snack will help you lose some further inches, as they comprise fibre which reduces calorie consumption by making you are feeling full. In addition, pistachios are the one nut with the bottom energy. Therefore, munching on pistachios helps decrease your calorie consumption and helps in weight reduction.

Q. Do pistachio nuts make you acquire weight?

A. No. Pistachios assist weight reduction if you devour them sparsely and really useful portions. However, consuming greater than 30gms of pistachios per day could make you acquire weight. 

Q. Is Pistachio good for PCOS?

A. Nuts are confirmed to be good in PCOS as they assist management insulin ranges and stability hormones. As per research, PUFAs and MUFAs assist stability insulin, androgen, and levels of cholesterol. Pistachios are wealthy in PUFAs and MUFAs. Therefore are useful for girls with PCOS.

Q. Does pistachio improve blood sugar?

A. No, pistachios don't improve blood sugar ranges as pistachios are low in carbohydrates and have a low glycaemic index. When damaged down by the physique, Carbohydrates convert into blood sugar, as meals excessive in carbohydrates result in excessive blood sugar ranges.

Q. How many pistachios can a diabetic eat?

A. A handful of pistachios or 30gm pistachios per day is really useful to be consumed by a diabetic per day.

Q. Are pistachios and cashews good for diabetics?

A. Pistachios and cashews each have a low glycemic index. These nuts comprise a low quantity of carbohydrates and a very good quantity of magnesium that helps management and decrease blood sugar ranges.

Q. Are pistachios good for hormones?

A. Pistachios comprise a excessive quantity of melatonin. It is a hormone that regulates the sleep-wake cycle and high quality of sleep. Eating pistachios at night time helps increase melatonin ranges, main to raised sleep high quality and sleep cycle

Q. What occurs in the event you eat pistachios daily?

A. Pistachios comprise wholesome fat akin to polyunsaturated fat and monounsaturated fat. As a consequence, they assist decrease dangerous LDL ldl cholesterol and promote good HDL ldl cholesterol. They additionally assist decrease blood sugar ranges, assist in weight reduction, and enhance digestion and pores and skin.

Q. Is pistachio good for pregnant girls?

A. Pistachios comprise all of the wholesome vitamins akin to potassium, calcium, folate, iron, good for the mom and the infant. In addition, protein and fibre are obligatory for a child’s wholesome progress. However, you need to all the time seek the advice of your physician earlier than consuming something in being pregnant.

Q. Do pistachios have uncomfortable side effects?

A. Eating pistachios in excessive portions can result in digestion issues like diarrhoea, bloating, belly cramps, and intestinal ache. These points are a results of extra fibre consumption. In addition, pistachios are excessive in protein, and overconsumption also can improve blood strain, weight acquire and trigger kidney stones.

Q. How many pistachios a day is an excessive amount of?

A. Eating about 30gm of pistachios in a day is ok. However, you need to eat in keeping with your necessities sparsely and really useful portions.

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