Wonderfully delicious pistachio nuts have been revered as symbol of wellness and robust health since ancient times. The nuts are enriched with many health-benefiting nutrients that are essential for optimum health.

Pistachio nuts are dry fruits of species of trees belonging to the anacardaceae family, of the genus: Pistacia. The plant is a medium sized broad, bushy, dioecious, deciduous tree, believed to be originating in the mountain ranges of western Asian region. Several cultivars exist but the most popular variety grown for commercial purpose is the kerman.
Pistachios grow well under hot, dry climates with cool winters. They are currently being cultivated in large scale in the orchards in the USA, Iran, Syria, Turkey, and China. After plantation, the plant takes approximately eight to ten years until it produces its first major crop. Once established, it keeps bearing fruits for centuries.

The fruit, in fact, is a drupe (a fruit with large central single seed) and the seed kernel is actually the edible portion. They are borne in heavy clusters somewhat like that of grapes bunch. Exteriorly, the mature fruit features off white coloured, hard, shell with splits apart exposing yellow-light green coloured oblong kernel, which measures about 1 inch in length and 1/2 inch in diameter.

Health benefits

Pistachios are rich source of energy; 100 g of nuts contain 557 calories. Nonetheless, the nuts contain many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.

The nuts are rich in mono-unsaturated fatty acids like oleic acid and an excellent source of antioxidants. Regular intake of pistachios in the diet help to lower total as well as bad LDL cholesterol and increase good HDL cholesterol levels in the blood. Research studies suggest that Mediterranean diet that is rich in dietary fibre, mono-unsaturated fatty acids, and antioxidants help to prevent coronary artery disease and strokes by favouring healthy blood lipid profile.

They are rich source of many phyto-chemical substances that may contribute to their overall antioxidant activity, including carotenes, vitamin E, and polyphenolic antioxidant compounds. Research studies have been suggestive of that these compounds help body remove toxic oxygen free radicals and thus, protect body from diseases, cancers, as well as infections.  

Pistachios are an excellent source of vitamin-E, especially rich in gamma-tocopherol; contain about 23g per100 g. vitamin E is a powerful lipid soluble antioxidant, essential for maintaining the integrity of cell membrane of mucus membranes and skin; offers protection from harmful oxygen free radicals.

The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.

These nuts are storehouse of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium. 100 g nuts provide 144% of daily-recommended levels of copper. Copper is an essential trace mineral that is required in neuro-transmission, metabolism, as well as red blood cell (RBC) synthesis.

Pistachio nut oil has flavourful nutty aroma and has an excellent emollient properties. It helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical, and cosmetic industry.

Just a hand full of pistachios a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.

Promotes Heart Health: Consuming pistachio nuts moderately may go a long way to keep the heart healthy. It is because pistachios are fantastic sources of monounsaturated fats that may perform an important role in reducing bad cholesterol. As we know, bad or LDL cholesterol are definitely the main causes behind choked up arteries which cuts down the blood flow to the heart, ultimately resulting in a heart attack. However, this particular health hazard could be prevented if pistachios are included in the diet. So a simple way to avoid heart problems from occurring is to have a number of pistachio nuts everyday. Research has proved that pistachios provide an amazing capability to bring down cholesterol, thanks to their higher concentration of monounsaturated fats. As a result, heart patients following a low fat diet, make sure to add pistachios within their daily meals. One can state that a healthy diet complemented along with pistachios is surely a powerful tool for the healthy heart.

Pistachio nourishes Skin and improves Digestion: Various antioxidants in pistachios make it very therapeutic for skin. Vitamin-E works well for safeguarding the cell membranes and makes skin shiny. These anti-oxidants safeguards against harmful sun radiations. Essential oils in pistachios turn it into a powerful source for removing skin dryness, skin aging as well as skin pigments.

Weight Management: Pistachios are the first option for those who are dieting. Evidence shows that pistachios, with their lower calories, higher protein, low saturated fat, and high unsaturated fats, are a perfect contender when compared with other nuts and dried fruits for recommended weight management.

Reduced Risk of Age-Related Macular Disease or (AMD): Pistachios consist of carotenoid antioxidants like lutein and zeaxanthin. These types of antioxidants assist in lowering the chance of contracting age-related macular disease within the elderly, in accordance with the research carried out by Chen CYO and Blumberg JB from Tufts University, Boston, USA. They may be included, together with vegetables, for the increased supply of lutein and zeaxanthin.

Reduce Skin Dryness: The natural oils contained in the nuts have got incredible emollient qualities that moisturize the skin and protect it from extreme dryness. The saturated fats present in pistachio nuts work as excellent carrier oils and is also traditionally used in traditional massage therapy as well as aromatherapy. The powerful antioxidants like vitamins E and A assist in maintaining the structure of the skin cells so the skin stays supple and younger. Additionally, it decelerates the entire process of skin aging as well as helps prevent the look off wrinkles, fine lines as well as age spots. Additionally, vitamin E also works just as one outstanding natural sunscreen which safeguards the skin from the serious UV rays of the sun and decreases the chance of skin cancer.

Boosts Eye Health: Pistachio health benefits are not only restricted to safeguarding heart health. Consuming pistachios assist to encourage eye health too. They consist of carotenoids which have proven to protect the eyes from age-related problems just like cataracts. It will not be wrong to summarize that pistachios as well as eye health go well together. The likelihood of retina damage which occur with age are minimal whenever carotenoid rich foods as well as snacks just like pistachios are contained in the diet. So, if you’re worried about maintaining sharp vision, have pistachios in moderate quantities every day.

Dietary Fibre: One of the health advantages of pistachios is that it is an excellent method of obtaining dietary fibre, which will help in the smooth digestion of food. A serving of about 1 ounce or 30 grams of pistachios consists of about 3 grams of dietary fibre, more than enough to obtain your digestive tracts working at optimum capacity.

Aphrodisiac Properties: In accordance with research carried out by Aldemir et al (2011), pistachios significantly influence sexual vitality in males. Research indicates that those guys who had a every day consumption of about 100 grams of pistachios for three weeks enhanced their erectile function by around 50 %. This was verified along with ultrasound scans of blood flow within the penis.

Pistachio Supplies Arginine: Pistachios are stockpiles of Arginine that perform a crucial role in the metabolic procedures of the body. It will help in enhancing the nitric oxide levels of the body. Now, how is that important? It’s important simply because, nitric oxide helps prevent the build-up of blockages across the arterial walls of the body. Arginine, also known as L-Arginine, is known as the “miracle molecule”, which will help in improving functioning of numerous body procedures.

Stocked with Monounsaturated Fats: Monounsaturated fats do not get saturated within the body. Particularly, they don’t get stored along the inside walls of arteries. In short, those are the good fats which gets burned effortlessly, without getting piled up. Among the interesting facts is that it has massive quantities of these monounsaturated fats.

Antioxidant Properties: Even the shells of pistachios are found to include a significant amount of anti-oxidants. Researchers from Tarbiat Modarres University, in Tehran, Iran had the ability to effectively identify as well as extract these antioxidants to be added to other foods. Antioxidants neutralize the free radicals which form in the body right after cellular metabolism and may cause conditions just like cancer and heart disease.

Defence Against Diabetes: One of the final health advantages of pistachios is they function in managing diabetes. In people struggling with diabetes, the sugars form improper bonds along with proteins and then make them useless. This process is referred to as glycation. The antioxidants contained in pistachios assist in lowering the procedure for glycation and therefore might help in managing diabetes.

Absorption of iron: Pistachios have a great copper content, which will help in the higher assimilation of iron on the body from food sources. This will assist combat conditions like just like anaemia.

Anti-Aging: Vitamin E does a lot to assist safeguard your skin from aging. However, this particular food also includes other antioxidants that actually work to lessen the chance of premature aging to avoid things like sagging skin as well as wrinkles. These types of anti-oxidants, which includes vitamin E, attempt to neutralize the free radicals that can induce damage to the skin and accelerate the aging process. This can help you to sustain your younger appearance and keep the skin taut and radiant.

Good for Colon Health: Being a good source of dietary fibre, consuming pistachios in sensible amounts may benefit the smooth functioning of the colon. Dietary fibre in daily diet makes certain suitable bowel movement. Consumption of pistachios which contain fair amount of fibre will make sure that the bowel functions appropriately.

Strengthens the Immune System: This is among the pistachio health benefits which simply can’t be overlooked. For the healthy defence mechanisms, sufficient consumption of vitamin B6 is important and to achieve it what better way than consuming a handful of pistachios. Vitamin B6 is essential to help keep the immune system working correctly. Insufficient vitamin B6 can adversely affect brain activity in addition to make the immune system inadequate for fighting infections. As a result, pistachios can help in boosting immune function. Vitamin B6 present in pistachios can also help the body for making healthy red blood cells.

Increase Energy: Your body needs energy and also to get it you’ll need calories as well as nutrient-rich foods. A single serving of the food is worth 560 calories a number of critical nutrients. When you’re feeling low on energy, a serving of the food can easily benefit you up. In addition to boosting your energy, a few of the other nutrition, like healthy fats, fibre, and oleic acid assist your overall health.

Controls Hunger: Only a couple of pistachios (about 30 nuts and 100 calories) can offer the sensation of fullness and also the length of time it will take to get hungry again.   Additionally they satisfy a substantial  amount of daily necessity of protein, healthy fat, as well as dietary fibre.

Anti-ageing properties: Health advantages of pistachios include anti-ageing aid. The powerful anti-oxidants in pistachio nuts could be extremely advantageous, with regards to preventing the onset of signs and symptoms of ageing. The anti-oxidants neutralise the free radicals within the body that are one of many reasons for premature ageing.

Protect Against Cancer: There are a number of things that has to occur to lower your chance of cancer as well as pistachios aids in a number of these. One of the most essential is having sufficient antioxidants so they are capable of fight the free radicals that can induce damage that may result in cancer. Eliminating oxygen-free radicals as well as toxins is additionally an essential element of cancer prevention. The phytochemicals which are contained in this particular food help to ensure that these are taken from your body so they aren’t able to build up and increase your chance of developing cancer.

Helps in the production of haemoglobin: Pistachios usually are abundant with Vitamin B6, that performs a vital role within the manufacture of haemoglobin. Haemoglobin is liable for offering oxygen through the lungs to another areas of the body.

Improve Nervous System: You need a healthy nervous system to make sure that the other organs as well as systems within your body are functioning brilliantly. B vitamins are the most significant vitamins for nervous system function, particularly vitamin B6. This particular vitamin is crucial for allowing the body to help make the amino acids which it needs to deliver numerous messages through the entire nervous system. This food is an abundant source of this vitamin and also you want to get this particular vitamin on a regular basis because it is water soluble and any excessive is excreted via urine.