Pistachios are known for their distinctive colour, flavour and hard shell. They are part of the cashew family and, like other nuts, have many of the same health benefits. In a culinary context, they are used in both sweet and savoury dishes.
Good for circulation
According to a study on the effect of pistachio diet, they contain phytosterols, arginine, resveratrol and lutein. All of which have strange names but one goal: to regulate blood pressure, reduce cholesterol, care for the heart muscles and prevent atherosclerosis. Not bad for a little green nut.
High in protein
The study was done with growing pigs. All pigs were fed every day with their assigned diets. Three diets were prepared: 1) with protein from raw pistachios; 2) with protein from roasted pistachios; and 3) a nitrogen-free formulated to measure basal amino acid and crude protein. Pistachio proteins were included in each diet as the only amino acid containing ingredient.
After the analyses, the study showed that raw pistachios had a PDCAAS of 73 and roasted pistachios had a PDCAAS of 81. The DIAAS was numerically greater for raw pistachio nuts than for roasted pistachio nuts with values of 86 and 83, respectively. Both greater than 75, an indicator of good protein quality.
This is the first study to determine protein quality of pistachio nuts by both the PDCAAS and DIAAS methods. Results show that pistachios both raw and roasted can be considered a good quality protein source.
Maintain blood sugar levels
Another study, on nutrition attributes and health effects of pistachio nuts, shows they are the king of nuts when it comes to preventing type 2 diabetes!
High in antioxidants
Studies show pistachios are abundant in antioxidants such as vitamin C, vitamin E, selenium and resveratrol. All nutrients that protect against premature aging and help maintain healthy skin.
Good for your eyesight
If you’re already at that point where you need to start taking care of your eyesight, pistachio is an excellent choice.
They contain lutein, riboflavin, carotenoids and Vitamin E, which doctors (like Dr John D Goosey ) say help maintain good eyesight.
They prevent anaemia
Pistachio has been used for a long time to fight anemia. It is a nut that contains good levels of iron, an ally to improve the diet.
How many can we eat a day?
All nuts, whether almonds, pistachios, hazelnuts, walnuts or cashews contain antioxidants, vitamins and supplements that make them a healthy choice of snack. But you can’t eat half a kilo of nuts every day. Moderation is key. The general recommendation is to stick to a handful of nuts a day. That’s about 30 grams without the shells.