The green and purplish nuts wrapped under easily peelable shells make for great gifting items, especially in winters. They are present in most households and are widely used in desserts to impart that peculiar nutty flavour. Unfortunately, they are not as popular as cashews, almonds and walnuts.
We are proud to present some amazing health benefits of pistachios that will compel you to choose these over other nuts and incorporate them into your daily diets this winter.
- Pistachios have lower fat and calorie content as compared to other nuts. The fatty acid composition is also very healthy with higher amounts of monounsaturated fats and lower saturated fats.
- It is rich in minerals like calcium, copper, potassium and magnesium which may play a role in prevention of hypertension and bone diseases
- Higher antioxidative potential of pistachios is due to its high content of phytosterols, gamma-tocopherol, vitamin K, and xanthophyll carotenoids which plays a role in reducing oxidation of cholesterol into the heart damaging oxidised LDL.
- Pistachios are the only nut that contains significant amounts of lutein and zeaxanthin which not only impart the peculiar green and purple colour but also function as antioxidants in the retina and prevent phototoxic damage such as in case of age-related macular degeneration
- They also have higher content of fiber compared to other nuts which provides satiety and helps in regulation of food intake and thereby blood sugar levels
All put together, the nutritional profile of pistachios makes it a valuable addition to a healthy balanced diet. Mixed dried fruits and nuts are good as snacks to curb mid-morning and mid-evening hunger pangs. Daily consumption of up to 30g or one ounce of pistachios can help in prevention of the non communicable diseases such as diabetes, cardiovascular disease and cancer.
Dr Pooja Chhawcharia is the Senior Nutritionist at eKincare with over 7 years of experience in Nutrition education, diet counseling and research. She is a Registered Dietician with the Indian Dietetic Association and Certified Diabetes Educator recognized by the International Diabetes federation . She is also interested in ancillary sciences such as Yoga and Naturopathy.