133 Pistachio Nutrition Facts: Benefits, Side Effects And Much More

If you are counting your daily calories, then chopped pistachios can be used to top yogurt or oatmeal instead of croutons as a crunchy topping.

While there are several health benefits to eating nuts, they are often high in calories. On the other hand, pistachio nuts are one of the lowest-calorie nuts available.

One should eat pistachios at night as they are high in B6 and magnesium, both of which are beneficial for a good night's sleep. A 1-ounce serving of kernels consumed an hour before bedtime should provide a restful night's sleep. This unique green nut is chock full of vitamins, including vitamin E, A, and B6. Vitamin A is great for your eye health, while vitamin B6 is required for various bodily activities, including blood sugar management and hemoglobin synthesis (carries oxygen to the red blood cells). It promotes your blood vessels' overall health and makes your blood vessels more flexible and toned. Studies associate this great afternoon snack with a reduced risk for heart disease and a natural way of lowering the total cholesterol level in your body. When you eat pistachios, they have a nutty flavor with a fruity scent and a delightful sweetness. Baklava is a sweet pastry formed with layers of paper-thin strudel dough or phyllo filled with chopped almonds, pistachios, and cashew nuts and sweetened with honey or syrup in Turkey, Iran, Armenia, and many Middle Eastern countries.

Pistachios can be a good supplementary source of nutrients for people looking forward to losing weight in a healthy way along with the regular physical activity they need to do. Their combination of omega-3 fatty acids, protein, and fiber will make you feel full and keep your hunger at bay. Pistachios have the highest iron of all the major nut kinds, with 0.0004 oz (14mg) per 3.5 oz (100g) – roughly four times that of almonds, Brazil nuts, or cashews. Pistachios are also high in protein, vitamin E, calcium, and magnesium, making them an excellent healthy snack. Pistachios are an excellent choice for those who want to eat healthier, as long as they are consumed as part of a very well-balanced diet. To prevent overeating nuts before meals, limit yourself to 1 oz (28.3 g) or 0.5 oz (14.1 g) per day and avoid eating them too close to mealtimes.

If you found the following Pistachio facts about its nutrition useful, do also check out our articles on pumpkin seeds nutrition facts and lentil nutrition facts for more such enriching information that could change your life.

Fun Facts About Pistachios

Pistachio refers to a tiny tree native to the Middle East and Central Asia that belongs to the cashew family. The nut tree yields seeds, which are commonly used as a source of nutrition. Pistacia vera is generally confused with other species of Pistacia that are also called pistachio. Pistachio is a genus of tree nuts belonging to the Anacardiaceae family.

The regional ranges (in the wild) of these other species can be differentiated, as can their seeds, which are considerably smaller and have a softshell. They're generally green and have a subtle sweetness to them. Pistachios are seeds, although they're called nuts. The hue of the kernels can vary from yellow to green. They're generally 1 in (2.5 cm) long and 0.5 in (1.2 cm) wide. However, if you wish to try one, you must first break open its hard shell. Pistachios are a low-calorie snack with only four calories per nut. On the other hand, walnuts are denser nuts with more than 350 calories and 1.05 oz (30 g) of fat per half-cup.

The pistachio tree develops a thick cluster of fruits that resemble grapes throughout the season. The Pista fruit is a drupe (a fruit with a single central, big seed), and it is this kernel seed that is referred to as the pistachio.

Pistachios are considered to be part of a healthy diet as they have great nutritional value, and shelled pistachios are helpful for mindful eating since shelling takes time and slows down the rate of consumption. The shells also serve as a visual indicator of how many nuts you've consumed. Pistachios are a low-calorie nut when compared to other nuts, with only three calories per pistachio.

Trees that are dioecious (male and female trees) grow independently. There are several varieties, but the Kerman cultivar is the most widely produced for commercial reasons. It is native to Iran's Kerman area, where it produces some of the best-tasting and highest-quality pistachios.

Nutritional Facts About Pistachios

Pistachio nuts have many health benefits attached to them. They contain a lot of potassium and unsaturated fatty acids, both of which have anti-inflammatory and antioxidant properties. These nuts may reduce your risk of cardiovascular disease and your chances of contracting other heart diseases. Their nutritional benefits also include protein and essential amino acids. A serving of 1 oz (28 g) has roughly 49 almonds, making up 160 calories and 0.21 oz (6 g) of protein. This is roughly the same as an egg, plus the essential amino acids and a low amount of saturated fat. Other health benefits include that pistachios are high in fiber, minerals, and unsaturated fat, all of which can help you maintain healthy blood sugar, blood pressure, and cholesterol levels. Many antioxidants and phytochemical components are abundantly found in pista kernels. This includes carotenes, vitamin E, and polyphenolic antioxidant compounds. According to research, these substances may aid in the removal of damaging free radicals from the human body, therefore protecting it from illnesses, malignancies, and infections. Some research suggests that eating pistachios helps decrease blood fat and sugar levels (glycemic index), as well as improves blood vessel elasticity and tone. It also regulates your immune function.

Pistachios are unique in that they contain both soluble and insoluble fiber and have half the calorie count of other nuts. Soluble fiber helps in managing blood sugar levels and lowers bad cholesterol, while insoluble fiber helps avoid constipation.

According to research, the Mediterranean diet is rich in dietary fiber, monounsaturated fatty acids, and antioxidants and can help lower the risk of coronary heart disease and stroke by promoting a healthy blood lipid profile. In addition, this healthy snack is high in antioxidant phytochemicals such as vitamin E, carotenes, and polyphenolic compounds that have less saturated fat quantity and are good for your health compared to other nuts.

Facts About Pistachios' Origin

California produces 98 percent of all pistachios produced in the United States. Iran is the world's top producer of pistachios. Pistachios are known as one of the oldest blooming nut trees on the planet and are one of two nuts mentioned in the Bible. Pistachio nuts have been consumed by humans for at least 9,000 years.

Pistachio is derived from late Middle English 'pistace', which is derived from Old French, and was succeeded in the 16th century by variants derived from Italian pistachio, which is derived from Greek 'pistákion', which is derived from Middle Persian 'pistak'. The pistachio tree is indigenous to Central Asia, which encompasses Iran and Afghanistan today. Pistachio seeds were a prevalent part of the diet as early as 6750 BC, according to archeologists. Pistachio vera, the modern pistachio, was initially farmed in Bronze Age Central Asia, with the oldest specimen of this nuts found in Djarkutan, contemporary Uzbekistan. Pistacia nuts were still well-known in Europe in Late Antiquity, according to Anthimus' early sixth-century work 'De observatione ciborum' (On the Observance of Foods).

The Romans brought pistachio plants from Asia to Europe in the first century AD. As a result, they are grown throughout southern Europe and northern Africa. The pistachio was commercially grown in areas of the English-speaking world during the 19th century, including Australia, New Mexico, and California, where it was introduced as a garden tree in 1854. Pistachios grow in warm, dry summers and mild winters. They are now being grown on a larger scale in the United States, Iran, Syria, Turkey, and China.

Facts About Side Effects Of Pistachios

Although raw pistachios are low in sodium, roasted pistachios, which are frequently salted, are not. A cup of dry roasted pistachios plus salt has a sodium content of 18.5 oz (526 mg). High BP, stroke, and heart disease can all be caused by adding too much salt.

This tree nut is full of amino acids and healthy fats and has many health benefits, but if you have fructan intolerance, a negative reaction to a kind of carbohydrate found in pistachios may cause stomach discomfort. Pistachios have a buttery, creamy taste that may be difficult to resist. Even while they provide health advantages, it's always a good idea to avoid going overboard. A recommended quantity to eat each day is about a handful or 1.5 oz (42.52 g) of pistachio nuts. Eating pistachios in excess quantity can also lead to bloating, nausea, and even pain in your abdomen in some cases. If you want to keep your pistachio consumption under control, use shelled pistachios rather than pre-shelled ones, because the salted and pre-shelled ones can be bad in the long term. If you develop calcium oxalate kidney stones, the most frequent variety, your doctor may advise you to avoid or restrict foods high in oxalates, such as pistachios or almonds.

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