Health benefits of Pistachios

Vinita Alvares Fernandes tells us why eating a handful of these nuts daily will boost our overall well-being

Historically the oldest nut, pistachios are a member of the cashew family. They tend to grow in drylands in warmer climates. With hard white covering around them (shell) and a reddish-pinkish-coloured thin skin around the green kernels, you can never mistake these nutritious, pleasing to the eye nuts . 

Also known as ‘pista,’ pistachio nuts are full of healthy goodness. It may not have the quintessential nut crunch, but pistachios are a delicious snack to add to your diet. Not everything healthy and satiating is supposed to be tasteless. And one such option is the flavoursome pistachio nuts. 

Let’s take a look at some of the health benefits pistachios have to offer — 

• Pistachios are loaded with nutrients- Pistachios are oozing with nutritious wonderfulness. Full of potassium, fibre, protein and vitamin B6, pistachios are excellent for health. Notably, pistachios are one of the most vitamin B6-rich foods available. 

• High in antioxidants and boosts the immune system- Antioxidants are important for your health and overall immunity. They prevent cell damage and protect your body against diseases. Pistachios are a good source of antioxidants, more so than other varieties of nuts and seeds. The antioxidants and nutrients found in pistachios help the body fight infections, boost the immune system and keep the body protected.

• Low in calories yet high in protein- Including nuts in your diet can be tricky because they are high in calories. Well, I’m here to give you some exciting news. Pistachios are among the lowest calorie nuts! What’s better is that protein comprises around 14% of their calorie content. Pistachios are also rich in essential amino acids which our bodies are unable to produce and must be sought through our diet. All in all, please add pistachios to your diet. You will not regret it. 

• Eating pistachios aids weight loss- Despite being an energy-dense food, nuts are very weight loss-friendly. Pistachios are rich in fibre and protein which increases your feelings of fullness and helps you eat less. Another contributing factor to pistachios’ weight loss magic is that its fat content is not fully absorbed. That is why pistachios are one of the best snacking options. 

• Pistachios keep the nervous system safe- Pistachio is a good source of vitamin B6 which supports the formation of myelin. Myelin forms a protective shield around the nerves, which in turn protects the nervous system, boosts its functioning and keeps it safe. Eating pistachios also helps calm the nerves.

• Promote healthy gut bacteria-  Pistachios are high in fibre which moves through your digestive system, mostly undigested. Some fibre does get digested by the good bacteria in your gut, acting as prebiotics. Fibre is essential for healthy digestion and pistachios are full of fibre. So when you put two and two together- you get a healthy gut. 

• Pistachio keeps your heart healthy- Your heart loves pistachios. Adding this green pellet of goodness to your diet can change your heart’s life. Pistachio is good at controlling cholesterol levels which helps prevent heart diseases. Pistachio prevents overeating and controls the level of calories in the body. Pistachios also seem to lower blood pressure more than other nuts. The presence of vitamin B6 in the pistachio ensures that there is better and faster production of haemoglobin in the body. Pistachios equal a happy and healthy heart. 

• Pistachios make hair better- Eating pistachio helps make your hair stronger and shinier. Pistachios are rich in biotin which helps combat hair loss, nourishes dry hair and makes the hair strands more flexible. Pistachios are also packed with fatty acids that boost hair growth.

• Improves vision- We all know that regular consumption of pistachios helps improve your eyesight. Great, that’s all I wanted to reiterate! 

• Improves brain health- The nutrients in pistachios help supply oxygen to the bloodstream. More oxygen means better blood flow which also means better and healthier brain function. 

• Eating pistachios will help lower your blood sugar levels- The high carb content of pistachios gets balanced out by its low glycemic index which can help promote healthy blood sugar levels. Pistachios are quite effective in regulating blood sugar levels because of its nutritious nature. 

• Prevents premature ageing- Pistachios moisturise and nourish skin. This promotes skin elasticity, promotes anti ageing and helps the skin look naturally refreshed and younger. 

Delicious and fun to eat —

Pistachios are a versatile nut which can be enjoyed in so many ways. 

• You can eat it on its own as a snack in between meals
• Add it to a salad for some extra crunch. 
• Some delicious and green-coloured desserts are made thanks to pistachio. Pistachio gelato, cakes, cookies or dessert crust. 

P.S. Nutritionists advise drinking plenty of water after eating pistachios because they are dense and heavy on the stomach.

Be sure not to over do. A handful of pistas a day is plenty to keep you going.