The pistachio is a food valued since ancient times, from civilizations of Middle East to the modern world cuisine. Its flavor and nutritional contributions highlight it as one of the most beneficial nuts.
Today, science confirmed that its properties position it as a true superfood.
The pistachio is the tree seed Vera pistaciaoriginally from the mountainous regions of countries such as Iran, Türkiye, Syria and Afghanistan. For centuries, it was considered a symbol of wealth and exclusivity.
Numerous studies showed that regular pistachios consumption has a positive impact on different aspects of health.
1. Promotes cardiovascular health
Research of the University of Pennsylvania indicate that pistachios can significantly reduce levels of LDL cholesterol (“bad” cholesterol) and improve the activity of enzymes involved in the synthesis of essential fatty acids.
In addition, its high content in antioxidants such as polyphenols and tocopheroles It contributes to protection against cardiovascular diseases.
2. Regulate blood sugar
A study published in Nature by the Toronto Clinical Nutrition Center He revealed that pistachio consumption after carbohydrate foods helps stabilize blood glucose levels. This reduces sugar peaks, with special attention against the risk of diabetes.
3. Contributes to weight control
According to the National Library of US Medicine (NLM)its combination of fiber, healthy proteins and fats It generates a feeling of satiety, helping to reduce calorie consumption without losing nutritional value.
4. Improves intestinal microbiota
Investigations of the Gastroenterology Department of the University of Beijing They demonstrated that the pistachios have a Prebiotic effectfavoring the growth of beneficial bacteria in the intestine.
Its high fiber content contributes to the production of Butyric acidessential for the balance of intestinal flora.
5. Prevents neurodegenerative diseases and cell aging
Research of the Cornell University They stressed that the pistachios contain antioxidants such as luteine and zeaxantine, that fight oxidative stress, a factor in conditions such as Alzheimer’s and Parkinson. These compounds protect premature aging cells.
The pistachio is a rich source in:
- Proteins: contributes approximately 25 g per glass of pistachios without peel, which equivalent to 50% of the recommended daily amount For an adult.
- Vitamins: contains Vitamins A, B6, E and K, fundamental for immune function, brain health and blood coagulation.
- Minerals: He is rich in Potassium (1,250 mg per portion, similar to half banana), calcium, iron and magnesiumessential minerals for bone, muscular health and blood pressure regulation.
- Fiber: With 8 g for every 28 g of pistachios, it improves digestion and promotes intestinal health.
- Healthy fats: Its monounsaturated and polyunsaturated fatty acids favor cardiovascular health.
Thanks to its versatility, the pistachio can easily be incorporated into different preparations:
- As healthy snack: Consuming pistachios with peel helps control the ingested quantity, since the process of peeling them slows consumption.
- In salads and salty dishes: Add chopped pistachios to green salads or use them as a crust for chicken or baked fish.
- In desserts and sweets: Use them as a toping for yogurts, ice cream or oatmeal, or include them in the dough of cakes and cookies.
- As an ingredient in sauces or creams: Mix pistachios with olive oil, garlic and lemon to make a cream similar to pesto.
- In drinks and milkshakes: Add a handful of pistachios to liquefied with fruits and vegetables for an extra protein and healthy fats.
Source: Ambito
