Every time eating healthy and dry fruits come up, people leave behind the mention of pistachios. But it might surprise you to know the numerous benefits that pistachios boast of. And not to forget, they are flavorful with their slightly sweet and nutty flavor and their beautiful, robust color.
Pistachios are one of the world’s oldest nuts as they grew in the Middle East many moons ago. We all know nuts are a powerhouse of nutrients, and pistachios are no different. We love pistachios and most nuts because they are so versatile. You can snack on them or add them to your oatmeal and give your chicken and fish a coating. But the reason that you should be consuming them is that they are incredibly healthy.
Great Source of Protein
An ounce, of 49 pistachio kernels, can contain 6 grams of protein. Your body breaks down the protein into amino acids, which repairs tissues and creates new molecules. When you eat more protein, you feel full, your cravings downsize, and do not start eating unhealthy foods later. Snack on pistachios when those hunger pangs strike after lunch at the 4 pm -6 pm slot.
Rich in Good Fats
No, you do not need to fear fats, especially the \good kind of fats. And pistachios are a receptacle of fats. The good news is that the saturated fat content, the fat which triggers heart disease, is very low in pistachios, just 2 grams. The rest of the fat content is from the good fats, namely, the heart-friendly, polyunsaturated, and monounsaturated fats. It includes omega-3 fatty acids, which lowers the bad cholesterol and amps up the good cholesterol. The ALA content in pistachios converts into DHA and EPA, the type of fat that is usually available in animals. It is a great source of omega-three fatty acids for vegetarians or vegans.
Rich in Antioxidants
As we start aging, oxidative damage starts taking place in our bodies. There is extensive oxidative damage, too, because of the damage caused to the cells. The only way to protect the healthy cells from these free radicals is by amping up the antioxidant levels. Thankfully you have a good source of antioxidants in pistachios.
It is rich in antioxidants such as beta carotene, lutein, gamma-tocopherol, vitamin A and vitamin E. The vitamin and antioxidant shield help fight the oxidative damage-fighting effects of these vitamins. Studies show that a handful of pistachios reduce the harmful LDL cholesterol in your body. And it is largely because of antioxidants present in pistachios.
Rich in Phosphorous
Phosphorous brings in a key element for the functioning of various physiological processes. It is an important structural component of all cells and can be the cause of physiological reactions. It would help if you had more phosphorous to help your cells thrive and provide more strength to your bones. Just a 1-ounce serving of pistachios can contain about 137 mg of phosphorus, providing 14% of the Daily Value (DV).
Rich in Vitamin B6
Vitamin B6 promises numerous health benefits. If you are low in this all-important vitamin B6, you may have a greater risk of cardiovascular disease, cognitive dysfunction, and even a few types of cancer. It is crucial to get enough of vitamin B6 through your diet that may help your cardiovascular health.
But it is also one way of keeping your brain razor-sharp. Women may need at least 1.5 mg of vitamin B6 per day, and men may need up to 2 mg per day. An only one-ounce serving of pistachios contains a generous 0.4 mg of vitamin B6. Just by including pistachios in your diet, you can get closer to this potent vitamin’s recommended intake.
It is easy to include pistachios into your diet. The simplest way to have it is by adding it to your trail mix. You get the required amount without breaking into a sweat. You can also sneak it into your flourless cookie or a low-carb cake, or you can have it as nut milk too. Yes, including them in your diet is that easy.
So, what are you waiting for? Start snacking on them now to reap off their multiple benefits. However, make sure you talk to your nutritionist about the number of pistachios you can consume every day and how you could include them in your diet. That way, you know that you are not overdoing it or causing harm!