Apart from being sweet, pistachios are also rich in nutrients and have health benefits. What are the benefits?
Ever heard of pistachios? Actually, pistachios are seeds, but many people call them nuts. The shell is green with a yellowish inside.
It tastes slightly sweet, but you need to open and remove the shell first. The pistachio tree itself comes from western Asia and has been used as food since 7,000 BC, then commercially produced in the United States in the 1970s.
On the market, you can find pistachios that are whole, peeled, roasted or salted. Apart from being safe to consume, pistachios also contain many nutrients, such as fiber, protein, potassium, phosphorus, copper, manganese, vitamin B1, and vitamin B6.
Based on the nutrients, the health benefits of pistachios that you need to know include:
1. Healthy Digestive System
One serving of pistachios contains 3 grams of fiber. Several types of fiber from these beans are digested by good bacteria in the intestines. It could be said that pistachio fiber acts as a prebiotic, namely food for good bacteria in the intestines.
Intestinal bacteria then ferment the fiber and convert it into short-chain fatty acids. Well, these short-chain fatty acids are used by the body to keep the digestive system healthy.
“Fiber from pistachio nuts helps maintain intestinal health, prevents constipation, and supports the growth of good bacteria in the intestines.”
2. Keeps blood sugar stable
“Pistachio nuts have a low glycemic index and contain high fiber, protein, and healthy fats, which help keep blood sugar levels stable after eating,”.
The benefits of pistachio nuts are of course also beneficial for diabetes sufferers. Because people with this condition need to keep blood sugar levels in their bodies stable. That way, the symptoms can be managed and their severity can be prevented.
3. Maintain heart health
“Pistachio nuts contain unsaturated fats, such as omega-3 fatty acids and monounsaturated fatty acids,”.
The fatty acids in pistachios have anti-inflammatory properties which can be good for the heart. The reason is, that inflammation often occurs in the heart and can cause cardiovascular disease in the future.
4. Reduce LDL Cholesterol Levels
LDL (low-density lipoprotein) is a type of bad cholesterol. The body does need this type of cholesterol, but not in large amounts.
If the levels are too high it can cause high cholesterol levels. This condition can increase the risk of heart disease later in life.
“Pistachio nuts contain vegetable sterols, soluble fiber and healthy fats, which can help reduce LDL cholesterol (bad cholesterol) and increase the ratio of HDL cholesterol (good cholesterol),”.
5. Helps Lose Weight
“Consuming appropriate portions of pistachio nuts can help reduce hunger and help control weight,”.
Pistachio nuts are known to contain 159 calories per serving. Low calories and high fiber make pistachios suitable as a diet snack. Your stomach will be full longer and can pressure you not to snack on unhealthy foods.
6. Protects the Brain
Consuming pistachios turns out to be beneficial for brain health, you know. These nuts can reduce inflammation, improve memory, and reduce the risk of Alzheimer’s disease or dementia.
This benefit comes from the omega-3 fatty acid content in pistachios which can prevent inflammation in the brain. Inflammation itself can damage cells in the brain and reduce their function.
7. Improves eye health
Pistachio nuts contain lutein and zeaxanthin, two types of carotenoids that are important for eye health.
“This compound can help protect the eyes from damage caused by UV rays and help prevent age-related eye diseases such as macular degeneration,”.
8. Maintains stable blood pressure
Consuming nuts without salt can lower blood pressure. This benefit is known to have the greatest effect on pistachio nuts compared to other types of nuts.
Stable blood pressure maintains overall body health. This is because blood pressure plays an important role in the performance of the heart which pumps blood throughout the body.
9. Prevents Pregnancy Complications
During pregnancy, expectant mothers must maintain their health, namely by maintaining their diet. If not, various pregnancy complications can occur, such as gestational diabetes, hypertension, and even preeclampsia.
These complications can harm pregnant women, as well as the fetus in their womb. The reason is, that pregnancy complications can cause miscarriage, stillbirth in the womb, or premature birth.
Pistachio nuts contain good nutrition and are beneficial for pregnant women. The goodness of pistachios for pregnant women is that they keep blood sugar levels stable, thereby reducing the risk of gestational diabetes.
The potassium content in pistachios can also keep blood pressure stable, thereby reducing the risk of hypertension or preeclampsia.
Due to these benefits, pistachio nuts are highly recommended for young pregnant women, older pregnant women, and even for promil (pregnancy program).
Even though there are many benefits, you shouldn’t consume too much pistachio nuts. The reason is because these nuts are high in purine content. In people who have gout, foods that contain high purines can trigger a recurrence of symptoms.
10. Help Fight Free Radicals
Free radicals from cigarette smoke, pollution and exposure to UV rays can damage healthy cells in the body. Cell damage can later contribute to various chronic diseases, such as diabetes, cancer, and heart disease.
If you want to prevent cell damage caused by free radicals, consuming pistachio nuts could be the way to do it.
“Pistachio nuts contain antioxidants such as vitamin E, polyphenols and carotenoids. “The antioxidant benefit of pistachio nuts is that it helps protect body cells from damage caused by free radicals,”.
11. Optimize Nervous System Function
Pistachio nuts contain a variety of B vitamins. In the body, these vitamins are needed so that the nervous system can work properly. The nervous system functions to receive and transmit signals to the body and brain.
Therefore, consuming pistachios and foods rich in vitamin B can maintain healthy nerves.