PISTACHIO BENEFITS - 12 Amazing Health Benefits of Pistachio
Usually green and slightly sweet, Pistachios are the seeds that are not only tasty and
fun to eat, but also have many health benefits. They are available all over the globe and
you can get them from a nearby grocery store. They are a good source of proteins, fibers,
and antioxidants, and what’s more, they contain a huge range of essential nutrients
and can aid weight loss and gut health. In today’s video, we will share with you
the 12 amazing health benefits of pistachio.
#1.Rich in Nutrients: Pistachio is rich in a wide variety of nutrients.
According to the US department of agriculture, an ounce of pistachio contains,
Calories: 159 Proteins: 5.72grams
Fat: 12.85grams Carbohydrates: 7.70grams
Fiber: 3.00grams Sugars: 2.17grams
Magnesium: 34 milligrams Potassium: 291mg
Phosphorus: 139 mg Vitamin B-6: 0.482 mg
Thiamine: 0.247 mg A serving of pistachio meets 37% of vitamin
B6 needs a day. It plays a role in protein metabolism and
cognitive development.
Do you find this video interesting so far? Please don't forget to subscribe to my channel.
Hit the Like button and ring the notification bell if you want to see more content like
this.
#2. Contain Antioxidants: Antioxidants are substances that play a critical
role in normal health in fighting against cell damage and aging.
They reduce the risk of cancer and prevents damage to body cells.
Other nuts and seeds also contain many antioxidants, but pistachio contains them in higher amounts
than other nuts and seeds. Pistachio contains the highest levels of γ-tocopherol,
phytosterols, xanthophyll carotenoids, which are all having high antioxidant and anti-inflammatory
effects. Another study involving 28 participants with
high cholesterol who ate 1 or 2 daily servings of pistachios over 4 weeks, showed that they
experienced an increase in their levels of the antioxidants lutein, α-carotene, and
β-carotene compared to those who ate none, and it helped them lower their cholesterol
levels also.
#3. Eye Health: Antioxidants lutein and zeaxanthin, found
in pistachio, are essential for eye health. According to the AMERICAN OPTOMETRIC ASSOCIATION,
lutein and zeaxanthin prevent the risk of having many eye conditions, including age-related
macular degeneration and eye cataracts, both of which are the leading cause of blindness
in the US. Eating a diet having healthy components, especially
pistachio helps you have really good eye health.
#4. High Protein Content: They contribute a lot to one’s daily protein
needs, being providing 6grams per ounce of its serving. Proteins account for approx.
21% of the weight of nuts, making it a great source of proteins for vegans and vegetarians.
They also boast a high ratio of essential amino acids, the building blocks of proteins,
when compared with other nuts, including almonds, walnuts, etc. Hence if you are a vegan and
do not eat meat in your diet, you should consider adding pistachio in your daily diet to have
your required levels of proteins in the body.
#5. Helps in Weight Loss: Eating nuts like pistachio on regular basis
helps to reduce the risk of weight gain. Those who wish to lose weight or maintain
their weight, have specific benefits from pistachio, thanks to their low caloric values
and high fiber and protein content. In a study conducted in 2012, people who ate
1.87 ounces of pistachios over twelve weeks had twice the reduction in their BMI in comparison
with those who ate pretzels instead of pistachios. Having to remove their shell before eating
also helps them lose weight and consume fewer calories because according to some researchers,
the shell serves as a reminder of how much they have consumed pistachio.
Despite being energy-rich and high in nutrients, protein, and fiber, they are much helpful
in losing weight and consuming fewer calories. They are rich in fiber and protein, both of
which increase feelings of fullness and help you eat fewer calories.
Another factor contributing to pistachios’ weight loss properties is that their fat content
might not be fully absorbed in the gut.
#6. Boosts Heart Health: Those who frequently eat nuts may enjoy more
protection from cardiovascular diseases than those who do not eat nuts.
A study also showed a small link between regularly eating nuts and reduced risk of death from
other causes than heart-related effects. They in particular help the heart by reducing
the levels of cholesterol and also lower blood pressure.
#7. Controls Blood Sugar: Pistachios have a low glycaemic index, so
they take time to digest and absorb and do not cause a sharp rise in blood sugar levels.
In a study, eating pistachios reduced high blood sugar when eaten with any other carbohydrate-rich
meal, such as white bread. It suggests this is one of the ways that nuts
lower the risk of diabetes. For people with diabetes, eating pistachios
as a snack is beneficial for blood sugar levels, blood pressure, obesity, and inflammation
markers
#8. Reduces Cancer Risk: Pistachios, due to their high fiber content
and their antioxidant effect, reduce the risk of many cancers including colon cancer. In
a 2017 research, scientists demonstrated that roasting the nuts did not affect their health
benefits about colon cancer cells and they are still much beneficial in preventing cancer.
#9. Have a high ratio of Beneficial Fatty Acids:
They are high-fat foods, having 13 grams of fat per serving, but that is not as bad as
it seems, because out of this 13, only 2 grams is saturated fat, which is harmful to the
heart and cardiovascular risks and the remaining is polyunsaturated and monounsaturated fats
which protect and benefit the heart. It includes omega-3 fatty acids, a type of fat that lowers
the levels of bad cholesterol and higher the levels of good cholesterol. They also contain
alpha-linolenic acid, a beneficial type of omega 3 fatty acid that is much beneficial
as an alternate source of animal fats and helps vegans in the matter.
#10.Source of Phosphorus and Vitamin B6: Phosphorus is essential for our proper physiological
functioning. It makes a structural component of all cells and also regulates a variety
of physiological reactions. Getting enough phosphorus makes certain that your cells can
continue to produce energy and also strengthens the bones. Pistachios contain 137 mg of phosphorus
per ounce serving, which is approx. 14% of the Daily Value for this nutrient. Vitamin
B6 also has numerous health benefits. Failure to get enough vitamin B6 is associated with
high risks of cardiovascular disease, certain cancers, and cognitive dysfunctions. Women
normally need 1.5 mg of vitamin B6 per day, while men on the other side need 2 mg per
day. Pistachios contain 0.4 mg of vitamin B6 per ounce serving, helping you reach your
daily recommended intake of this beneficial vitamin easily enough.
#11.Anti-Inflammatory: Pistachio is anti-inflammatory because of
the large amount of vitamin A, vitamin E, and antioxidants. It is important in improving
your overall health. Inflammation causes pain caused by arthritis and other health conditions
but can cause less obvious problems even in healthy people. Inflammation is lessened by
the effect of pistachio preventing many disturbing health conditions.
#12. Anti-Aging: They are high in antioxidants; hence they
prevent some of the visible signs of aging. Antioxidants combat the action of free radicals,
molecules that travel in the body and damage the cells’ walls. With this microscopic
damage, they destroy cells and cause aging, which is lengthened and slowed by pistachio.
Pistachio is an easily available form of nuts at your nearby grocery store that are much
more beneficial than you think. They are high in protein, fiber, and many other nutrients.
Yet they are low in calories helping them consume fewer calories and help them lose
weight. They are also high in good fats and lower blood pressure and cholesterol, making
your heart healthier and sharper. Due to their low glycemic index, they are slowly absorbed
and also help to manage your blood sugar. And what’s more, they are tasty and crunchy
to eat. In either form, pistachio has many health benefits and you should surely consider
adding them as snacks to your daily diet.
Will you start eating pistachios after watching this video? Let us know in the comment section
below. Make sure to subscribe so you don’t miss
out on my future videos. Don’t forget to like and share.
Stay Healthy.