What are the benefits of eating pistachios, according to an expert

Pistachios are highly prized seeds, especially in some countries where their cultivation is traditionally widespread. In addition, their fame is due to their characteristic color (due to their high chlorophyll content) and their many culinary uses (especially in desserts).

Ms. Mónica Herrero, a nutritionist and dietician in her private practice in Zaragoza, explains to us why it is beneficial to take these seeds, what quantities are recommended and at what time of day we can include them in our diet.

Composition and benefits of pistachios

Mrs. Herrero tells us about all the beneficial components that eating these seeds can give us:

Helps control cholesterol levels.

• Contains healthy fats and phytosterols.
• Lowers blood pressure due to high potassium content and low salt content (provided they are natural without added salt).
• It contains a significant amount of vitamins and minerals. It contains one of the highest amounts of potassium in nuts (1 g per 100 g of food), vitamin B6 (involved in the formation of red blood cells and antibodies), and a significant amount of antioxidants that help us fight free radicals.
• They promote intestinal transit and sugar control.
• They are filling and contain a moderate amount of fiber, which helps with intestinal transit.
• Nutritious and energetic, suitable for children and sports people.

What food is recommended to take them with?

As we pointed out at the beginning, the versatility of pistachios is one of their most valuable characteristics: “we can include them in salads, in pasta dishes in the form of sauce, in desserts in the form of pistachio custard,” Herrero tells us.

The nutritionist recommends a simple recipe with this seed: pistachio cream. “You just need to grind them until they form a thick paste, like peanut butter, and we can use it to make sauces for meat, fish, or to spread on toast in the morning. “It’s healthy, good and energetic.”

Is there a limit to consuming these nuts?

Like all nuts and seeds, pistachios “are a calorie-dense food, with a 30g serving providing around 160kcal”, but that doesn’t mean they’re a healthy food because they contain plant fats that lower LDL, the so-called bad cholesterol.

((H3:Curiosities about pistachios))

As is often the case with some fruits and nuts, we don’t know where they come from, that is, what kind of tree they are. The pistachio tree, or Pistacia Vera, is one of the longest-living tree species, as they can live and bear fruit for over 100 years. In fact, some trees can remain productive for up to 300 years. These seeds are also one of the few nuts that grow well in arid and semi-arid climates. They need long, hot, dry summers and cold winters to produce a good harvest. And the most curious thing is that they grow in clusters, similar to grapes!

They are believed to originate from the regions of Iran and Turkey and have been eaten since ancient times. They also have their own symbolism in Persian culture as they are considered a symbol of wealth and health. Nowadays, in Iran and other Middle Eastern countries, pistachios are commonly eaten during Nowruz (the Persian New Year).