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Pistachio nuts are getting a lot of attention right now on social media. From adding a lovely hue to pastries or due to the popularity of Dubai chocolate, these delicious and healthy nuts are showing up everywhere.
These tree nuts are great to eat as a snack or in just about everything, but you may not know how good they are for you, according to Everyday Health. Full of nutrients, healthy fats, protein, and plant compounds, pistachios are loaded with health benefits. Here are seven reasons why you should add these edible seeds from the Pistacia vera tree to your diet.
Highly Nutritious
Pistachio nuts are incredibly nutritious. A one ounce (28 gram) serving gives you large amounts of protein, fiber and many important minerals including copper, manganese, phosphorus, and potassium, according to Healthline. Even more importantly, these nuts are one of the most vitamin B6- rich foods that you can eat. Vitamin B6 helps with the forming of hemoglobin and blood sugar regulation. Another big plus is that pistachios contain essential amino acids that must come from what you eat since your body cannot create them.
Full of Antioxidants
These tasty tree nuts are also rich in antioxidants. In fact, they contain more antioxidants than any other nut. Your body needs antioxidants to help prevent cell damage and to reduce the risk of chronic health conditions. Pistachios are particularly rich in lutein and zeaxanthin which are important for eye health. These compounds help protect against damage caused by blue lights and age-related eye diseases.
Good for Your Gut
The fiber content of pistachios is good for your gut. That’s because fiber can help keep you regular and some function as prebiotics and have a positive impact on your gut microbiome. Good gut bacteria convert fiber into short chain fatty acids that could reduce the risk of digestive disorders, some cancers, and heart disease.
Great Source of Plant Protein
Pistachio nuts have six grams of protein per serving making it a great choice for vegans and vegetarians, reported MedicalNewsToday. In fact, 21 percent of the total weight of the nut is made up of protein. The tree nut also is an excellent source of amino acids which are the building blocks of protein.
Promotes Heart Health
Pistachios also help to lower levels of LDL – bad cholesterol – and blood pressure, two major risks of heart disease, stressed Everyday Health. “Pistachios are rich in heart-friendly monounsaturated fats and fiber, which contribute to cardiovascular health. The combination of fiber and healthy fats helps reduce LDL cholesterol levels, which can lower the risk of plaque buildup in arteries,” Scott Keatley, RD, a registered dietitian in private practice in New York City told Everyday Health. But people with high blood pressure should only eat unsalted nuts.
Could Boost Brain Health
The healthy omega fatty acids that are contained in pistachios help support brain health and could lower the risk of cognitive decline. The antioxidants the nuts contain also help to reduce oxidative stress and inflammation that could prevent damage to the neural tissue in the brain and this helps cognition.
Helps With Blood Sugar Control
The nutrients found in pistachios make them an excellent choice for diabetics. Even though the nuts are high in carbs, they have a low glycemic index and do not cause blood spikes. These healthy nuts could also help with blood sugar regulation. A 2020 review of studies found that pistachios could reduce blood fasting levels and improve insulin resistance in people that have type 2 diabetes.
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