The pistachio It is a dried fruit with an oval shape and a characteristic pale green color that constitutes a delicious snack due to its delicate flavor and being very nutritious. A dried fruit that grows in the so-called pistachio tree or alfóncigo, being a species from the Middle East, being cultivated in areas with a lot of heat and little ambient humidity. The pistachio is used in cooking, especially in pastry.
A food that in ancient times was reserved only for royalty and that today its consumption is widespread throughout the world, growing throughout southern Europe, northern Africa and places like California or New Mexico.
If you want to know the properties and benefits of pistachios, keep reading this article in which we will analyze its nutritional contribution.
Pistachios properties
Raw pistachio has many properties, being healthier than if it is consumed fried or roasted. One of its main properties is the balanced ratio of nutrients that shows.
Thus, they have 20% vegetable proteins, 28% carbohydrates and 10% fiber. Within its composition, 45% are fat. Of these, more than half is monounsaturated oleic acid, very beneficial for the heart.
With respect to vitamins and minerals, pistachios have a high amount of vitamins B6 and E, in addition to magnesium, iron, calcium, zinc, potassium and phosphorus.
Between the main benefits of pistachios we can stand out:
Maintain good cardiovascular health
Pistachios are rich in phytosterols and other healthy fats that help maintain good cardiovascular health, preventing the oxidation of cholesterol and its accumulation and eliminating it from the circulation. Its consumption is ideal to reduce the so-called “bad cholesterol” or LDL.
Rich in antioxidant and anti-inflammatory agents
The antioxidant richness of pistachios helps reduce the risk of degenerative diseases such as diabetes or cancer.
Good allies in case of anemia
By having high proportions of copper and iron, the consumption of pistachios provides not only iron, but also easy assimilation. In addition, if you want to enhance the absorption of iron, it can be accompanied with fruit juices rich in vitamin C.
Helps take care of eyesight
Pistachios also present lutein and carotene, ideal for protecting eyesight, in addition to being associated with the consumption of pistachios with a lower incidence of vision problems such as macular degeneration or cataracts.
Promotes intestinal transit
The pistachio should be eaten in a moderate way, being rich in fiber, since it favors intestinal transit. It can also be used to control blood sugar, helping to lower the glycemic load of other foods thanks to the large amount of vitamin B6.
Can be included in weight control diets
Pistachios are an ideal snack for those who want to control their weight, as long as it is in small quantities. By having vegetable proteins and carbohydrates it gives it a high satiating power, so you can satisfy your appetite without having to eat a high amount of calories.
Reduce stress
By having a large amount of phosphorus and iron, pistachios help reduce stress levels and keep us energized. It is a perfect food to avoid anxiety and enjoy a fuller and more vital life.