Skip to main content

9 Wonderful Benefits Of Pistachios

fort lauderdale catering

The health benefits of pistachios include a healthy heart, weight management, protection against diabetes and hypertension, and improved digestion. The vitaminsminerals, fats, and protein found in pistachio are all good for health.


What Are Pistachios?

Pistachios are one of the oldest edible nuts and are commonly used all over the world. They are native to Asia, particularly Iran and Iraq. Archaeological evidence dates the association of pistachios and man as early as 6,000 BC. They were cultivated in Iran, Iraq, and Syria and were introduced to the Romans only in 100 AD. Today, apart from Iran, Iraq, and Syria, pistachios are being produced in many countries such as the United States, Australia, Turkey, and China, among others.
Pistachio nuts belong to the Anacardiaceae family from the genus Pistacia. A pistachio tree takes about 10 to 12 years to produce the first crop. They are drupe, where the fruit has a large seed in the center, which is edible. The nuts of pistachio are not seasonal and are available all year long. They can be bought from almost any grocery store.
Pistachios are available today in various forms such as shelled, unshelled, sweetened or salted. The shell of the nut protects it from physical damage and various infections. On the other hand, salted and sweetened pistachios may not be a good choice because of their high sodium and sugar content. The ideal way is to buy unshelled nuts, as they are in their natural form. They must be stored in airtight containers in cool and dry places so that they can last for many months without going bad. 
Pistachios are one of the few nuts that contain most of the nutrients required by humans to maintain their overall health.

Pistachio Nutrition Facts

Pistachios contain nutrients such as carbohydrates, protein and amino acids, fats, and dietary fiber. They are rich in minerals such as phosphoruspotassiumcalciumironmagnesiummanganesezinccopper, sodium, and selenium. They also provide you with essential vitamins like vitamin Avitamin K, vitamin C, vitamin E, vitamin B6, thiamine, riboflavin, niacin, folate, pantothenic acid, choline, and betaine.
According to Thomas and Gebhardt (2006), pistachios contain a lower calorie content (only 160 calories per one ounce) in comparison to other nuts and dried fruits such as cashew nuts, walnutsalmondspecans, hazelnuts, Brazil nuts, and chestnuts.
Pistachios contain a higher amount of protein in comparison with other nuts such as almonds, cashews, hazelnuts, macadamias, pecans, and walnuts. The amount of protein found in pistachio is 6 grams per ounce, which is the highest in comparison to other nuts.
The fat content in pistachios is also the lowest as compared to other nuts. Statistics collected by Thomas and Gebhardt (2006) show that the fat content is 13 grams per ounce.
They are also a good source of mono-unsaturated fatty acids such as oleic acid and antioxidants. Taking them on a regular basis helps in decreasing low-density lipoprotein (LDL cholesterol), which is also known as bad cholesterol and increasing the amount of high-density lipoprotein (HDL cholesterol), commonly known as good cholesterol.
All of these nutrients make pistachios best suited for good health.

Health Benefits Of Pistachios

Health benefits of pistachio include:

Healthy Heart

One of the biggest health benefits of pistachios is that they are heart-friendly nuts. Research suggests that regular pistachio consumption can decrease the levels of bad LDL cholesterol in the body. The antioxidants, phytosterols, and unsaturated fatty acids (both polyunsaturated and monounsaturated fatty acids) are great for promoting a healthy heart.

Weight Management

Pistachios are also the first choice of people who are dieting. Evidence suggests that pistachios, with their lower calories, high protein, low saturated fat, and high unsaturated fats, are a perfect contender for ideal weight management.

Prevention of Macular Disease or AMD

Pistachios contain carotenoid antioxidants such as lutein and zeaxanthin. These antioxidants help in reducing the risk of contracting an age-related macular disease in the elderly, according to

Skin Care

Pistachios also help in eliminating dryness from the skin. The saturated fat plays a major role in this aspect. The fat also acts as a good carrier or base oil as it is used as an ingredient in traditional therapies like aromatherapy and traditional massage therapy.
Aid in Digestion
One of the other health benefits of pistachios is that it is a good source of dietary fiber, which helps in the smooth digestion of food. A serving of about 1 ounce or 30 grams of pistachios contains about 3 grams of dietary fiber, more than enough to get your digestive tracts working at optimum capacity.

Aphrodisiac Properties

According to research conducted by Aldemir et al (2011), pistachios greatly influence sexual vitality in men. Studies have shown that those men who had a daily intake of about 100 grams of these nuts for three weeks improved their erectile function by around 50 percent. This was confirmed by ultrasound scans of blood flow in the penis.

Antioxidant Properties

Even the shells of pistachios are found to contain a considerable amount of antioxidants. Researchers from Tarbiat Modarres University, in Tehran, Iran were able to successfully identify and extract these antioxidants to be added to other foods. Antioxidants neutralize the free radicals that form in the body after cellular metabolism and can cause conditions like cancer and heart disease.

Diabetes Control

The research conducted by Chen CYO and Blumberg JB from Tufts University, Boston, USA. They can be included, along with vegetables, for an increased supply of lutein and zeaxanthin.
One of the final health benefits of pistachios is that they function in controlling diabetes. In people suffering from diabetes, the sugars form inappropriate bonds with proteins and make them unusable. This process is known as glycation. The antioxidants present in them help in reducing the process of glycation and thus help in controlling diabetes.

Absorption of Iron

Pistachios have a high copper content, which helps in the higher absorption of iron into the body from food sources. This can help combat conditions like anemia.
personal chefs and event catering
Miami + Miami Beach + Fort Lauderdale + Palm Beach

Popular posts from this blog

Kids Cooking Class - Palm Beach, Fort Lauderdale, Miami

YaDa Chef's cooking school JUST for kids! Teaching children of all ages that cooking can be creative, full of discovery, and a lot of fun!  YaDa Chef provides hands-on cooking classes allowing kid's imaginations to run wild and free while discovering new science, math, reading, health and social skills. YaDa Chef offers a unique culinary experience offering cooking classes to children in an environment that encourages discover and creativity.  Each class is a new experience.  Themes chosen, either our one of YaDa Chef's chefs, by the child or parent assist in sharpening skills and taking the mystery out of the kitchen.  Removing the fear of the unknown while incorporating subject matter which ties into each theme. Our highly qualified chefs, in coordination of nutritional experts carry out a mission to provide an interactive learning experience giving children the opportunity to develop a life-long love of the culinary arts. Each class is designed to fa...

Do you Remember Herman? Sourdough Starter and Recipe

In the late 1970s and early 1980s, Amish friendship bread, as well as an interchangeable starter referred to as Herman (the name varies), became a popular exchange among friends who shared the starter as well as recipes. Herman Starter Preparation time: 10 minutes Standing time: 5 days Yield: 4 cups 1 cup sugar 1/3 cup warm water 2 packages (2 1/4 teaspoons each) active dry yeast 2 cups each: milk, flour 1. Sprinkle 1 tablespoon of the sugar over the warm water. Sprinkle yeast over mixture; set aside until doubled in volume, about 10 minutes. 2. Combine milk, flour, remaining sugar and yeast mixture in a plastic or glass container. (Do not use metal.) Stir with a wooden spoon; cover loosely. Set aside at room temperature, at least 8 hours. 3. Stir mixture once a day for three days. On the fourth day, measure out 1 cup of Herman for baking; measure 1 additional cup to give to a friend as a gift. To replenish starter: Add 1 cup flour, 1 cup milk and 1...

Baked Apple Streusel Pancake Bars Recipe

Have you ever mixed up a batch of pancake batter, (because they sounded so amazing 15 minutes earlier when you were in bed), o nly to find yourself in front of the stove, spatula in hand, thinking "I really don't have the patience for this?" Yields: 20 Bars Adapted from: Martha Stewart's Buttermilk Pancakes 2 cups all-purpose flour 2 teaspoons baking powder 1 teaspoon baking soda 1/2 teaspoon kosher salt, or slightly less table salt 3 tablespoons sugar 2 large eggs, lightly beaten 2 3/4 cups buttermilk (whole milk can be substituted without any problems) 3 tablespoons unsalted butter, melted 1 small apple, diced into 1/2" pieces 2 cups Granola (we used an apple cinnamon granola from Bear Naked) For Topping: 1/4 cup all-purpose flour 1/4 cup brown sugar, firmly packed 3 tablespoons butter, melted 1 teaspoon cinnamon 1/2 teaspoon freshly grated nutmeg Grease and Parchment your choice of baking dish. We used 2 8"x8" pans (for the straight s...

Watermelon and Feta Summer Salad Recipe

Watermelon and Feta Summer Salad Recipe 1 pound/450g watermelon, rind removed and cut into bite sized pieces 1/4 pound/115g feta cheese crumbled 16 sage leaves, chopped 1 teaspoon/5ml fresh ground pepper In a large bowl place watermelon, feta cheese, chopped sage and pepper. Toss gently to combine. Serve immediately. Your ingredients and the benefits: Most people do not put watermelon and salad in the same sentence . In the food world it is not unheard of. Indeed it is really nothing new. Many of the watermelon salads I have had included mint, and occasionally basil. In Chinese cooking I was taught to have three taste ingredients; sweet, salty and sour. This was my thought process for using sage. Sage is sharply flavored and slightly bitter herb in the family of Lamiaceae, of the genus: Salvia. Sage is in the same family as basil, mint and rosemary. It is found all over the Mediterranean. Sage herb parts have many notable plant-derived chemical compounds...

Colors, Flavors, Sizes & Seasons of Onions

Onions vary in color, size, the time of year harvested, and flavor. These differences make onions very versatile. The  Color of Onions Bulb onions can be yellow, red, or white. Approximately 87 percent of the crop is devoted to yellow onion production, with about eight percent red onions, and five percent white onions. Yellow Onions Yellow Onions are full-flavored and are a reliable standby for cooking almost anything. Yellow onions turn a rich, dark brown when cooked and give French Onion Soup its tangy sweet flavor. Red Onions Red Onions, with their wonderful color, are a good choice for lots of fresh uses or for grilling, charbroiling, and roasting. White Onions White Onions are often used in prepared salads, white sauces, and is the traditional onion for classic Mexican cuisine. They have a golden color and sweet flavor when sautéed. personal chefs and event catering Miami + Miami Beach + Fort Lauderdale + Palm Beach www.yadachef.com info@yadachef.c...

Pitted vs Unpitted Olives — Which Are Better?

Q. Are there any differences in flavor or texture among pitted and unpitted brine-cured  olives? A. To evaluate any differences between pitted and unpitted olives, we gathered both green and black brine-cured olives from deli sections at supermarkets, as well as olives packed in plastic and glass containers. After tasting many samples, it became clear that the pitted olives suffered on two counts: they tasted saltier and their flesh was mushier. They also lacked the complex, fruity flavors of the unpitted kind. Here's why: Before being packed for sale, fresh-picked olives are soaked in brine for periods of up to a year to remove bitterness and develop flavor. Once pitted, the olives are returned to the brine for packing, which can penetrate the inside of the olive and turn it mushy and pasty, as well as increase the absorption of salt. That saltier taste can mask subtler flavors. If you have the time, it makes sense to buy unpitted olives and pit them yourself...

Eat Your Vegetables - They Are Good For You

There's no question that eating three to five servings of fruits and vegetables daily will improve your health. But more and more experts are saying healthy eat ing is not only about how many servings you eat. It's about the variety you pick, too. Eat a diet of solely white foods, and you'll miss key nutrients your body needs—even if your palette includes cauliflower, onions, and mushrooms. Adding a multivitamin doesn't cut it either. "People will say, 'I'm taking a multivitamin, so I don't really need to eat these,' " says Karin Hosenfeld, RD, LD, a dietitian in private practice in Dallas, but she says scientists don't know whether whole foods may offer undiscovered benefits that vitamins don't. "We do know for sure that if you don't eat your fruits and vegetables, you're not getting your fiber, and that's [helping keep] your blood sugar down." Every one of your meals doesn't have to be multicolored...

Sardines Procida Recipe

Sardines are named after Sardinia, the Italian island where large schools of these fish were once found. While sardines are delightful enjoyed fresh, they are most commonly found canned, since they are so perishable. With growing concern over the health of the seas, people are turning to sardines since they are at the bottom of the aquatic food chain, feeding solely on plankton, and therefore do not concentrate heavy metals, such as mercury, and contaminants as do some other fish. While there are six different types of species of sardines belong to the Clupeidaefamily, more than 20 varieties of fish are sold as sardines throughout the world. What these fish share in common is that they are small, saltwater, oily-rich, silvery fish that are soft-boned. In the United States, sardines actually refers to a small herring, and adult sardines are known as pilchards, a name that is commonly used in other parts of the world. Sardines are abundant in the seas of the Atlantic, Pacific and ...

Batard from Baking with Julia (Chef Danielle Forestier) Recipe

So many people have asked us for an "Authentic" baguette/batard recipe. Here is a GREAT one that was presented on "Baking with Julia". We cut the recipe in ha lf to make 2 loaves. One was slice in the traditional fashion the other we left plain to show how it "explodes" if you do not. Batard from Baking with Julia (Chef Danielle Forestier) Batard are made from the same ingredients as baguettes. The only difference is the length of the finished product. Both the baguette and the batard weigh 250g or 8.8 ounces. It is the law in France you can NOT use any ingredients except flour, water, yeast and salt and that you must wait 20 minutes before selling the bread after baking. Makes 3-4 loaves 5 cups bread flour 2 cups cool water (about 78 F) One .6-ounce/17g cube compressed (fresh) yeast 2 1/2 teaspoons salt Mound flour on a smooth work surface and make a well in the center. A little at a time, pour water into the well. Use fingertips to draw i...