Pistachio or pista is a drupe with an elongated edible seed in the center belonging to the Anacardiaceae, cashew family. The tree with its origins in Central Asia, Middle East is widely cultivated in Jammu and Kashmir, in our country. The edible seeds are widely consumed as a snack and used in a variety of cuisine globally. It is one of the oldest cultivated trees which lives up to 300 hundred years and takes on average 8-10 months for significant harvest.
Pistachios are harvested using a machine to remove the drupe, after the process of hulling and drying, the seeds are graded based on the type -open mouth shell and closed mouth shell. The seeds are then roasted and processed to make pistachio kernel. The kernels are consumed fresh or roasted or salted and used extensively in baking, confectionaries, ice creams, butter and many more.
Pistachios come with a rich array of essential nutrients including protein, fibre, vitamins E, K, B6, thiamin, folate, B5 and minerals calcium, copper, phosphorus, manganese, phytosterols and carotenoids. It is also a good source of essential fatty acids such as saturated fatty acids -palmitic and stearic acid, monounsaturated fatty acids- oleic acids and polyunsaturated fatty acids -linoleic acid. Studies prove that consumption of pistachios lowers risk of heart disease, maintains lipid profile and aids in controlling blood pressure.
Health Benefits Of Pistachios
Improves Heart Health
Pistachio serves as an ideal snack for all health-conscious individuals, regular intake of this healthy nut can remarkably lower LDL (bad) cholesterol levels in the body. The wealth of plant sterols and antioxidants is beneficial in improving heart health. In addition, pistachios are also a potent source of the amino acid L-arginine which prevents the hardening of arteries and the formation of blood clots.
Promotes Good Vision
The goodness of eye-healthy antioxidants lutein and zeaxanthin and vitamin E in pistachio helps in improving vision and lowering the risk of age-related macular degeneration and other eye conditions. The fat profile of pistachio assists in better assimilation of carotenoids, the antioxidants potent for healthy vision.
Potent Anti-Inflammatory Effects
According to the Arthritis Foundation pistachios are ideal nuts for lowering inflammation and treating arthritis as it is heaped with an ample amount of monounsaturated fatty acids, Vitamins E, and A, magnesium, zinc and calcium. Furthermore, the powerful anti-inflammatory properties help in battling inflammation, reduce pain and improve bone and joint health.
Improves Gut Health
Pistachios are one of the Indian foods that are super-rich in dietary fibre, support the digestion process and treat constipation. Amazingly the fibre present in these nuts is digested by the bacteria in the gut and acts as pa rebiotic. The gut bacteria ferment the fibre in pistachios and convert it to short-chain fatty acids- butyric acids which can remarkably increase the good bacteria levels in the gut thereby lowering the risk of colon cancer and improving overall gut health.
Aphrodisiac
Pistachio is highly praised for its aphrodisiac properties and tops the list of aphrodisiac foods. As per the study published in the International Journal of Impotent Research, these nuts are well-known to promote sexual vitality in men. The goodness of amino acid L-arginine in pistachio stimulates the blood flow in the arteries by increasing the nitric oxide level in the blood, a vital ingredient that assists in relaxing blood vessels and treats erectile dysfunction.
Healthier Ways to Add Pistachios to Your Diet
Enjoy a fistful of unsalted pistachios as a healthy, portion-controlled snack. They are naturally satisfying and easy to have on the go.
Sprinkle chopped pistachios over salads for a crunchy texture, taste and a boost of nutrients.
Add pistachios to your smoothie for added protein, healthy fats, and rich flavour and creaminess.
Mix crushed pistachios into your morning yogurt or oatmeal for a nutritious topping and bite.
Use crushed pistachios as a crust for fish or chicken for a flavourful, nutrient-packed alternative to breadcrumbs.
Make a healthy and wholesome trail mix with pistachios, melding with dried fruits, seeds, and dark chocolate chips for a balanced snack.
Use pistachios in baked goods like muffins, cookies, or homemade granola bars for a healthier twist and added flavour.
Blend pistachios into a nut butter and spread it on whole-grain toast or fruits.
Garnish creamy soups or stir pistachios into pasta dishes for added crunch and flavour.
Sprinkle pistachios on roasted vegetables, rice dishes, or even desserts like ice cream.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Pistachios for Health
What Do We Know About This Multifaceted Nut?
Pablo Hernández-Alonso 1,2,3, Mònica Bulló 1,2,3, Jordi Salas-Salvadó 1,2,3
https://pmc.ncbi.nlm.nih.gov/
https://www.researchgate.net/publication/279863542_Nutrition_attributes_and_health_effects_of_pistachio_nuts
