Pistachios are small green nuts. Encased in a tough shell that cracks when ripe, it is covered in a fine red skin. This food is one of the most desirable when it comes to satisfying hunger with a small snack or as an accompaniment to dishes, desserts or drinks.
However, very few people know about its excellent health benefits. These nuts provide 20% as much vegetable protein as legumes, although they are consumed in smaller amounts. According to the health portal, they also contain 28% carbohydrates, which provide energy slowly when absorbed slowly by the body. body and mind.
Experts from the Spanish Nutrition Foundation (FEN) indicate that pistachios are a source of unsaturated fatty acids, monounsaturated fatty acids, fiber, calcium, magnesium, zinc, potassium, phosphorus, iron, thiamine, vitamin E and folates.
In addition, pistachios are good for the heart: according to the magazine, this nut is ideal for lowering cholesterol and warding off heart diseases, type 2 diabetes, gallstones, gallbladder and colon cancer. men’s Health.
health benefits of pistachios
In general, it is generally recommended to eat a handful of nuts a day. However, in the case of pistachios, the recommended intake is 49 units a day, which is roughly equivalent to 30 grams when shelled.
supports eye health
- Lutein and carotene present in pistachio protect eyesight. In fact, pistachio consumption has been associated with reduced incidence of cataracts, macular degeneration and loss of vision, as well as better night vision perception.
they take care of the musculature
- Due to their potassium content, eating pistachios is great for muscle care and maintaining good physical performance. Hence it is ideal for people who do physical exercise regularly.
- In addition, it favors muscle contraction, nerve transmission and, as if this were not enough, favors the elimination of retained fluids.
They help regulate intestinal transit
- Pistachios are rich in fiber, a nutrient that optimizes and regulates the body’s bowel function.
- For this reason, a diet rich in fruits and vegetables can prevent constipation.
help prevent migraines
- According to the portal, pistachios contain magnesium, which regulates muscle function throughout the body (including the heart) and the nervous system, sugar levels and blood pressure. Better with health.
for heart health
- Consumption of phytosterols and fats such as pistachio can prevent heart attack, arteriosclerosis and other vascular disorders.
- This food provides lutein, which prevents the oxidation of cholesterol and its accumulation in atherosclerotic plaques, as well as phytosterols and fiber that help eliminate it from the circulation.
- One to three daily servings (30 to 100 grams) manage to reduce bad LDL cholesterol by up to 11%.
obesity and diabetes
- Pistachios are a healthy snack if consumed in moderation. It is rich in fiber, which promotes intestinal transit and sugar control.
- Diabetics can use them to reduce the high glycemic load of other foods such as bread or potatoes.