Six Health Benefits of Eating a Handful of Pistachios a Day

When we think of nuts, the first thing we usually think of is hazelnuts, almonds or walnuts, but we often tend to overlook pistachios, a nut related to cashews from a plant native to Western Asia (Pistachio Vera). The elongated fruits of this plant, in addition to their taste and versatility, are a highly nutritious food and there are many benefits to consuming them. Even, unlike their other relatives, they can afford the luxury of having World Day, which is celebrated on February 26th.

What can we find in a serving of pistachios?

If we look at the nutritional profile of pistachios, we see that we have what we could call a real superstar. A serving of pistachios, about 30-50 grams, contains 160 calories; almost 5 grams of protein – they are considered a complete source of protein, meaning they contain all the amino acids we need; 1.80 grams of saturated fat and 8 grams of unsaturated fat; just over 4 grams of carbohydrates and almost 2 grams of fiber.

But we also get interesting doses of potassium, phosphorus (one serving of pistachios is estimated to provide 15% of the recommended intake of phosphorus), calcium and magnesium; as well as folate and vitamin A, according to the Spanish Nutrition Foundation (FEN).

What are the main benefits of pistachios?

Considering this nutritional paradise, it is not surprising that consuming it not only delights us with its special taste, but is also very healthy and has great health benefits. Let’s see what science says about some of its key benefits.

1.- They improve cardiovascular health

Consuming pistachios in moderation helps us maintain healthy cholesterol levels, which has a beneficial effect on heart health. Research demonstrates this by confirming that this nut helps lower LDL (bad) cholesterol and increases HDL (good) cholesterol.

Additionally, in a review of 34 studies, experts concluded that compared to diets fortified with walnuts, hazelnuts, or almonds, diets fortified with pistachios were more effective in reducing total cholesterol, LDL cholesterol, and triglycerides.

2.- They are related to the regulation of blood sugar levels.

This is one of the main benefits of pistachios: regulating blood glucose levels after meals thanks to their low glycemic index. This is evidenced by studies published in Natureaccording to which the effect is minimal when consumed alone, but when consumed after a meal rich in carbohydrates, stronger glycemic regulation is observed.

Research shows that regular consumption of pistachios can help control glucose and insulin levels, which is especially valuable for people with type 2 diabetes.

3.- They contain antioxidants

While all nuts are a good source of antioxidants such as lutein, zeaxanthin, anthocyanins or flavonoids, pistachios win by far. So much so that, according to research published in plantsPistachios rank among the top 50 foods for antioxidant capacity, even higher than black blueberries or cherries, making them stand out for their ability to prevent tumor cells from certain types of cancer, such as colon, liver, or cancer. breast.

They also contain chlorophyll, an antioxidant compound that gives pistachios their distinctive greenish hue.

4.- They Help Gut Health

Pistachios, like their other relatives, are an important source of prebiotic fiber. Consequently, it helps us “move” food through the digestive tract and maintain regularity. According to the results of a study published in British Journal of Nutritionconsuming pistachios is associated with an increase in “good” gut bacteria, even more so than if we ate almonds.

5.- They are good for the eyes

Thanks to their content of lutein, zeaxanthin, and vitamins E and B2, pistachios may help reduce the risk of some age-related eye diseases, such as cataracts or age-related macular degeneration, according to research from the Association of American Optometrists. Lutein and zeaxanthin protect cells from free radical damage in the eyes.

6.- They help the immune system.

Pistachios are superior to other nuts in containing vitamin B6, which is important for the formation of hemoglobin in the body, which helps transport oxygen to red blood cells and maintain the health of the nervous and immune systems.

A handful of pistachios a day

How many pistachios can you eat per day? If we want to reap all of these nutritional benefits, we need to take a few considerations into account. The recommended portion of nuts in general and pistachios in particular is about 25-30 grams per day (in shell and without salt), which we can calculate by taking a handful as a measure, that is, the amount that will fit when we close the lid. bag.

We can alternate its consumption with other nuts and make them an ideal snack or healthy snack alternative.

We must keep in mind that, despite all their benefits, the calorie and fat content means that we must limit our intake to these amounts, since, in addition, we can easily eat more pistachios than we need, especially if we take them as snack or a snack between meals. Although it is true that they have fewer calories per serving than other nuts, such as Brazil nuts or macadamia nuts.

Another aspect we need to take into account is that roasted and salted pistachios can contain large amounts of added salt. Therefore we must give them preference without salt and raw, rather than fried or processed. Additionally, people with nut allergies should avoid eating pistachios and any products made from pistachios.