This energy-dense, nutrient-rich food deserves to be on your must-eat list!
Pistachios may be small, but they pack a big nutritional punch. Recently published studies have added to the reams of existing evidence that further prove how healthy these tiny green nuts are for the body and why you should Go Nuts for Pistachios!
Here are five little known facts about the nutritional and health benefits of pistachios that may surprise you.
5 Health Benefits of Pistachios
Pistachios are a Complete Protein
The latest research reveals that pistachios contain all 9 essential amino acids, making them a “complete” protein similar to eggs, dairy and meats. Even more impressive, one ounce of pistachios contains 6 grams of protein — that’s as much protein as an egg!
Compared to other complete proteins that need to be cooked or refrigerated (like fish, beef or cheese), pistachios are more convenient for a grab-n-go post-exercise snack since they contain the amino acids required to build and maintain muscle mass and lean body tissue. Plus, being a complete plant-based protein, pistachios are an ideal snack or dessert topping for those who follow a vegan or vegetarian eating pattern.
5 Health Benefits of Pistachios
Pistachios Support a Healthy Immune System
While vitamin C-rich oranges tend to steal the spotlight as the go-to food for building a healthy immune system, pistachios provide other important nutrients to help maintain a healthy immune system, including protein, B-vitamins, zinc, magnesium, selenium and other bioactive compounds. Here’s how:
• B-vitamins (B1, B6 and Folate) are necessary to fight off infection.
• Zinc, magnesium and selenium may lower the risk and severity of viral infections.
• Protein can strengthen the immune system by helping to maintain healthy immune cells, which are responsible for eliminating damaged cells, bacteria and viruses.
• Gamma-tocopherol (an antioxidant) my help speed recovery time and lower airway inflammation.
5 Health Benefits of Pistachios
Pistachios are Good for Your Heart
Thanks to their heart-friendly unsaturated fats and antioxidants—including vitamin E and lutein and zeaxanthin-—pistachios are a heart-healthy choice. These satisfying nuts also provide plant phytosterols, naturally-occurring compounds that lower blood cholesterol levels to help protect the heart.
According to the FDA’s qualified health claim for nuts: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
5 Health Benefits of Pistachios
Pistachios are Loaded with Nutrients
According to the USDA Nutrient Database, pistachios provide more than 30 different vitamins, minerals and phytonutrients. Some of the key essential substances in this nut (which are sold either shelled or in-shell) include magnesium, fiber, copper, potassium, iron, manganese and B-vitamins.
What’s more, you get all those nutrients as well as the same amount of protein as an egg! And here’s an eye-opening fact: Pistachios are one of the only nuts that provide lutein and zeaxanthin, two carotenoids that are important for protecting your eyes from the sun’s rays, blue light from phone and computer screens and age-related eye damage. That’s more important than ever after spending all day on Zoom!
5 reasons to go nuts for pistachios
Pistachios May Help Win at Losing (weight that is)
It’s true. Pistachios provide the dynamic duo of protein and fiber—two nutrients that help keep you satisfied and tame cravings ultimately making you less likely to overeat. If your goal is to lose unwanted pounds, research suggests that in-shell pistachios may be your best option.
In one study, participants ate 41% fewer calories when they had to crack the nuts open compared to the time when the nuts had already been removed from their shells. The researchers believe seeing the evidence of the empty shells may serve as a reminder of how much you’ve eaten, reducing the likelihood of overindulging.
So, the next time you are looking for a nutrient packed snack, reach for some pistachios- one serving equals about 49 nuts. They hold up in the heat and cold so pack some for your ski trip or in your beach bag. Whether on a hike, soccer sidelines or waiting in the pick up line at school, pistachios are a fabulous snacking choice. Your immune system, heart and waistline will thank you.
Check out some of my favorite recipes featuring pistachios!
Roasted Pears with Dried Plums and Pistachios
Pumpkin Fig Pistachio Overnight Oats
Cranberry Pistachio Granola Bar Squares
Spinach Salad with Warm Citrus Vinaigrette
How do you love to eat your pistachios? Please share your brilliant ideas in the comments 🙂
Who Knew? Pistachios are a complete protein, according to new research from @americanpistachios. #ad And, a serving (49 nuts)= as much protein as an egg! Go nuts with pistachios after your workouts or to help fuel busy days. Share on XPIN FOR LATER
5 reasons to go nuts for pistachios
I really love pistachios! These are my favorite nuts! Sometimes it’s a pity that they are so expensive right now! It seems to me that my body is very happy when I eat nuts. I even see changes in the quality of my hair and nails when I start eating walnuts or hazelnuts every day! They are very helpful indeed. I have already read a lot of research on nuts and only benefits are said about them! Thanks for another helpful and interesting article!