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The wonders of Pistachios

  • The wonders of Onions
  • Iron in Foods: a mineral that should never be absent in your diet

Published: 08/05/2018 - Updated: 03/08/2020

Author: Dra. Loredana Lunadei, PhD

Pistachios are a highly nutritious, oily fruit, and is part of the select group of the most popular snacks, like walnuts and almonds.  Pistachios are native to Iran, and is a green seed that grows on a tree that can grow to be between 200 and 300 years old.  They can grow up to 30 feet in height.
The wonders of Pistachios

Contents

  • Benefits of pistachios
  • Health, heart, and other properties of Pistachios
  • Other uses and properties
  • How to eat them

Benefits of pistachios

An excellent source of energy, and contains several nutrients, such as:

  • High quality vegetable oil
  • Thiamine
  • Proteins
  • Vitamins A and B
  • Vitamin B6
  • Copper
  • Manganese
  • Potassium
  • Fiber
  • Phosphorus
  • Magnesium

Health, heart, and other properties of Pistachios

  • No cholesterol: Pistachios are very healthful in preventing and helping heart diseases, since it has neither harmful nor saturated fats.
  • Rich in polyunsaturated fats: these help the body in absorbing vitamins A, D, E, and K.
  • Contains unsaturated fats: which reduce cholesterol levels and the risk of cardiac disease.
  • Cholesterol: contains lots of phytosterols and oleic acid, which help decrease cholesterol absorption, while maintaining these levels normal.
  • Arteries: Helps reduce or prevent hardening of the arteries.  Helps protect arteries by preventing cardiovascular and cerebrovascular diseases.
  • Weight control: Their high levels of proteins, fats, and fiber create a sense of satiety.  This prolongs the amount of time before which a person begins to feel hungry again, which allows that person to have more control over their weight.
  • Controls anemia: Their high levels of iron are perfect for preventing anemia, and are very useful when treating anorexia and children’s sweet tooth, especially when they’re used in vegetable salads.
  • Blood sugar: Pistachios are a source of fiber, which helps control blood sugar levels, reduce cholesterol levels, and apparently they can help in controlling weight.
  • Pregnancy: This is a great nutritional support during pregnancy.
  • Cancer and arteriosclerosis: This is good to include in a diet for people who suffer from cancer and arteriosclerosis.
  • Fiber: Its high fiber content facilitates intestinal movements and prevents and fights constipation.
  • Eye health: This seed is rich in Lutein, an antioxidant necessary for ocular health.

Other uses and properties

Aphrodisiac: considered to be one of the most powerful sexual stimulants in Asia.

How to eat them

It’s most common to eat them as a snack or appetizer.  You can remove the shells from the seed and season them with a bit of salt.  You can also eat them in a wide variety of dishes, like baking, ice cream, soups, stews, and even in water!

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About the author

By Dra. Loredana Lunadei, PhD

Dr. Lunadei is a specialist in dietetics, nutrition and healthy eating. She studied at the University of Milan where she obtained her degree and doctorate. This is her Linkedin.

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