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8 Amazing Health Benefits Of Pistachio Nuts

Packed with antioxidants, pistachios have several health benefits. They prevent cancer and stop its progress. The anti-inflammatory nature of the nut also helps treat inflammation and fight ED. Another benefit of pistachios is that it keeps your heart healthy by reducing blood pressure, managing diabetes, and lowering cholesterol. They also promote bone and eye health.

You can either eat the shelled pistachios raw or go for the roasted ones. Always opt for the unsalted variety and eat them with their skin. Eat a handful of pistachios along with other tree nuts every day.

You’ve been told that nuts are a nutritional powerhouse and that eating a handful of them every day can keep the doctor away. While almonds, cashews, and walnuts are hailed as the “healthiest of all nuts,” there’s an unsung hero that doesn’t get credited enough, although it’s one of the most loved nuts in America. We’re talking about pistachios, of course!

Pistachios are known for their distinct green shade and earthy flavor. Inexpensive and easy to find, they’re not only delicious but are also packed with minerals and nutrients. Here are 8 ways in which pistachios are beneficial to your body.

1. Prevents Cancer

Pistachios are rich in a type of vitamin E called gamma tocopherol. This vitamin has been shown to reduce your risk of cancer, especially that of the prostate and lungs. Pistachios also carry resveratrol, which has antioxidant properties that are thought to prevent cancer.1 2

2. Treats Inflammation

Chronic inflammation can be responsible for several conditions like arthritis, irritable bowel syndrome, ulcerative colitis, and even asthma. Certain antioxidants like flavonoids and phenols that are contained in the skin and kernels of roasted pistachios are anti-inflammatory in nature and be used to treat inflammation.3

3. Reduces The High Blood Pressure In Type II Diabetes Patients

Pistachio skin is more beneficial than the kernel.

High-fiber nuts like pistachios are recommended for an anti-diabetes diet. They not only help manage diabetes but also reduce the stress exerted on the heart of the individuals with type II diabetes. In a study, 2 servings of pistachios per day reduced the workload on the heart, reduced blood pressure, and the body’s response to stress. It is interesting to note that pistachios did not reduce the laboratory measurement of blood pressure but reduced the “real-world” or ambulatory measurement of blood pressure seen when you move or walk around and do other daily-life activities.4

4. Lowers Cholesterol

The “healthy cholesterol” level of pistachios can reduce the “bad cholesterol” or LDL-C levels and reduce your risk of heart disease. Pistachios are also high in fiber, another nutrient that’s known for regulating cholesterol levels in your heart. In fact, researchers have concluded that that 3 ounces of pistachios can reduce the amounts of total cholesterol in the blood by 8.4 percent and the “bad cholesterol” level by 11.6 percent.5

5. Treats Erectile Dysfunction

If you’re having trouble with ED, pistachios can be of help. Studies have found that a diet rich in pistachios can improve blood flow to the penis and treat ED. Participants who ate 100g of pistachios for 3 weeks displayed improvements (without any side effects) in achieving an erection.6

6. Keeps Bones Healthy

The benefits of pistachio nuts extend to the bones. They have a surprisingly high content of calcium, potassium, and magnesium. There’s even some vitamin K, which is crucial for bone health. These nutrients strengthen bones and prevent bone-related diseases.7

7. Promotes Eye Health

Carotenoids are usually associated with orange fruits and veggies. But pistachios also have these advantages! They’re packed with two carotenoids called lutein and zeaxanthin. In fact, pistachios have the highest level of carotenoids than any other nut. The antioxidant properties of lutein and zeaxanthin are powerful. They protect the eye tissue from phototoxicity or damage from the sun. It’s an important factor in preventing age-related macular degeneration.8

8. Aids Weight Loss

If you’re looking to lose weight, it’s good to have a handful of pistachios every day, along with other tree nuts. The fiber in pistachios helps you stay full for a long time and lowers your chance of overeating on unhealthy food later on. Studies show that individuals who consume pistachios displayed a decreased body mass index (BMI) as opposed to the ones who ate other snacks with moderate-carb and moderate-fat content.9

Safety Notes

If you’re allergic to tree nuts, don’t eat pistachios. They might cause symptoms like hives, coughing, sneezing, rashes, and facial swelling. It can quickly turn into a more severe reaction called anaphylaxis.10 To be safe, always double check food packaging. A product might have hidden pistachios.

So, go on and crack open a pistachio, and eat your way to better health. But remember to eat no more than a handful!

References   [ + ]

1. Could eating pistachios prevent cancer? UF Health Communications.
2. Bulló, M., Juanola-Falgarona, M., Hernández-Alonso, P. and Salas-Salvadó, J., 2015. Nutrition attributes and health effects of pistachio nuts. British Journal of Nutrition, 113(S2), pp.S79-S93.
3. Grace, Mary H., Debora Esposito, Michael A. Timmers, Jia Xiong, Gad Yousef, Slavko Komarnytsky, and Mary Ann Lila. “In vitro lipolytic, antioxidant and anti-inflammatory activities of roasted pistachio kernel and skin constituents.” Food & function 7, no. 10 (2016): 4285-4298.
4. Pistachios may lower vascular response to stress in type 2 diabetes. Penn State University.
5. Pistachios lower cholesterol provide antioxidants. Penn State University.
6. Aldemir, M., Okulu, E., Neşelioğlu, S., Erel, O. and Kayıgil, Ö., 2011. Pistachio diet improves erectile function parameters and serum lipid profiles in patients with erectile dysfunction. International journal of impotence research, 23(1), pp.32-38.
7. Bulló, M., M. Juanola-Falgarona, P. Hernández-Alonso, and J. Salas-Salvadó. “Nutrition attributes and health effects of pistachio nuts.” British Journal of Nutrition 113, no. S2 (2015): S79-S93.
8. Logel, Christine, and Geoffrey L. Cohen. “The role of the self in physical health: Testing the effect of a values-affirmation intervention on weight loss.” Psychological Science 23, no. 1 (2012): 53-55.
9. Dreher, Mark L. “Pistachio nuts: composition and potential health benefits.” Nutrition reviews 70, no. 4 (2012): 234-240.
10. Symptoms. Food Allergy Research & Education.

Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.