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

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...

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...

Homemade Turkey Ham Recipe

Making your own cured turkey “ham”, is not only healthier, but in our opinion much tastier.  It will be much lower in sodium and be preservative free.  You are going to use turkey in 3 different forms. Cubed, minced and pureed.  This will give it a more “ham” like texture. Start with 2 pounds 10.5 ounces of skin off deboned turkey thigh meat Cubed Turkey 14 ounces/400 grams turkey meat, cut into cubes  1 teaspoon/4 grams salt 1/4  teaspoon/1 grams curing salt Minced/Ground Turkey (if you use pre minced make sure it’s thigh meat) 14 ounces/400 grams turkey meat 1 teaspoon/4 grams salt 1/2 teaspoon/2 grams curing salt  2 Tablespoons plus 2 teaspoons/40mls water For The Puree 10.5 ounces/300 grams turkey meat 4 teaspoons/20mls water 1/2 teaspoon/2mls garlic powder   1 teaspoon/4 grams salt 1/2 teaspoon/2 grams curing salt  1 large egg white 2 teaspoons/10ml liquid smoke 1/2 tablespoon/2 grams smoked paprika  Trim the turkey if not trimmed alread...

Quick Sauerkraut Recipe

Fermented foods are so good for your immune system and gut health.  No need to make huge crocks of the stinky stuff.  You can make a couple of ball jars worth.  I say if it tastes good eat it.  So I don’t have an expiration time on the kraut. 1 medium head cabbage (about 3pounds/1.4kg) 11/2 tablespoons/22ml course salt 1 tablespoon/15ml caraway seeds, optional (3) 32 ounce/950ml  wide mouth ball jars cheesecloth Some weights Remove the outer leaves of the cabbage. Do not wash the cabbage. The beneficial bacteria is in the cabbage, don't wash it all away.Slice the cabbage by first slicing in half, then in quarters. Remove the core and slice the cabbage lengthwise into thin ribbons. Place the cabbage into a large bowl and sprinkle with salt. Massage/rub the salt into the cabbage.Gradually the cabbage will become watery and limp. This should take 5-10 minutes. If you are using caraway seeds or any other spice add it now. Pack the cabbage into your wide mouth mason ...

White Fish Gravlax Recipe

White Fish Gravlax Serves 4 Here is a great starter, light lunch or a fantastic item for your holiday buffet.  If you have problems with gluten substitute the wheat bread for a flax or millet bread or leave it out entirely and eat on some mixed greens.   Gravlax 5 ounces/145 grams white fish, bass, snapper-I used tilapia (sushi grade) 2 tablespoons/34g coarse salt 2 tablespoons/25g caster sugar 1 tablespoon/7g of ground black pepper 1/2 teaspoon/2g ground allspice 1/2 teaspoon/2g ground cloves 8-10 pieces of fresh dill fronds Mustard Butter 2 Tablespoons/28g of unsalted butter, softened 2 Tablespoons/28g of dijon mustard. Salad 1 handful of watercress dressed with simple vinaigrette Creme Fraiche or Sour Cream Mix salt, sugar, black pepper, allspice, and ground cloves.  Liberally sprinkle on both  sides of the fish.  Lay half of the dill in a glass container.  Place the fish on top  and cover with rest o...

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...

The History of Aluminum Foil: Just Don't Call it Tin Foil

Gerard Paul  September 11th, 2020  Cookware ,   Grilling & Outdoors   Aluminum foil – sometimes incorrectly called  tin foil  – is a thin, prepared sheet metal made of aluminum, often used in cooking (and food storage!). Although it may seem a little  dull  at first glance (especially on its dull side), aluminum foil has quite a fascinating story behind it. Many incredible things occurred before it became a staple in the modern kitchen. In this post, I'll discuss the various events that led to the aluminum foil revolution, and highlight the continued importance of this seemingly mundane material in our lives.  Aluminum Foil What Is Aluminum Foil? Aluminum foil is a thin sheet of  metal foil  or  metal leaf  composed of an  aluminum alloy  containing roughly 92–99 percent aluminum. It usually has a thickness between 0.0002 to 0.006 inches, but its width and strength vary greatly based on the intended applicati...

Ceramic vs. Stainless Steel Knives

A question often asked by our cooking class students is: “Which knife is the best”.  Our answer is “No one knife is the “best” one for everyone”. The reason is the knife has to feel comfortable in your hand. Go to a specialty cooking store and ask to hold the chef’s knives.   The one that feels best in your friend’s hand may not feel the most comfortable in yours. The reason is hand size, strength and dexterity. The most important thing is the knife must be well balanced and have some weight to it. The knife is supposed to do the work, not you. When it comes to ceramic vs. stainless steel that can be tough. I don’t think I have ever seen a ceramic knife in a professional kitchen, but that does not take away the positive attributes about ceramic knives. Ceramic knives are very sharp. Ceramic knives are produced from very hard ceramic, known as zirconium dioxide. This material is very hard that’s why they stay sharp for longer and don’t require frequent sharpe...

Roasted Eggplant Recipe

Roasting is one of the best ways to cook eggplant. 2 Medium Eggplants  1/4cup / 60ml Olive Oil 1/2teaspoon / 2.5g Sea Salt 1/2teaspoon / 2.5g Garlic Powder 1/4teaspoon/ 1.25g Black Pepper Instructions Preheat the oven to 400 degrees F (204 degrees C). Slice the eggplant crosswise to make circles, about 1/2 inch (1.25 cm) thick. Cut off the leafy end only after you are done slicing, so that you'll have more to grab onto as you slice. Arrange the eggplant slices on an extra large baking sheet in a single layer. Brush with olive oil, and sprinkle with sea salt, garlic powder, and black pepper. Flip and repeat the olive oil, salt, garlic powder, and pepper. Roast eggplant in the oven for  30-35 minutes , until soft, golden, and caramelized. You can flip halfway through if you like, but you don't have to. private chefs and event catering Palm Beach + Boca Raton + Fort Lauderdale + Miami Beach info@yadachef.com | 954-367-YADA (9232) 561-285-7466 www.yadachef.com south florida cater...