Nutrition research has uncovered an exciting connection between pistachios and health. According to the U.S. Dietary Guidelines for Americans, pistachios are a nutrient dense food that should be included in the diet. Nutrient dense foods contain considerable amounts of vitamins and minerals; hence, pistachios make a perfect snack food.
Nutrition in Pistachios
Pistachios are a good source of copper, phosphorus, potassium, magnesium, and B6. The nuts deliver 30 vitamins, minerals, and phytonutrients, so they pack a considerable wallop from a nutritional standpoint.
Fiber in Pistachios
Pistachios contain fiber. Lots of it! Pistachios, in fact, contain higher amounts of fiber than many high-fiber foods. If you are trying to boost your intake, pistachios are an excellent source of dietary fiber.
Pistachio Protein
If you are looking to replace animal protein with vegetable protein, pistachios eaten in conjuction with protein-rich grains, vegetables, and fruits, can help you to add protein to your diet. Pistachio nuts are an excellent source of vegetable protein.
Pistachios and Antioxidants
Oxidative stress can cause damage to the human body, resulting in diseases such as cancer and heart disease. Dietary antioxidants help to reduce the damage. Pistachios contain phenolic compounds, which are believed to account for the antioxidant capability of certain foods. The pistachio nut is placed in the highest group for antioxidants.
Pistachios and Carotenoids
Pistachios contain significant amounts of the carotenoids lutein and zeaxanthin. These carotenoids have been linked to reduced risk of developing macular degeneration, a condition that results in blindness for aging Americans.
Pistachios and Phytosterols
Pistachios are also rich in plant sterols. Current research suggests that phytosterols may lower the absorption of dietary cholesterol from other foods. In fact, plant sterols are now being added to foods because of this beneficial effect.
A study published in the Journal of Agricultural and Food Chemistry reported on a comparison of 27 nut and seed varieties for phytosterol content. Sesame seeds and wheat germ topped the list, but are not consumed in significant amounts as individual foods, while pistachios and sunflower seeds had the highest phytosterol content of commonly eaten foods.
Pistachios Lower Cholesterol
- Numerous studies have validated the health benefits of nuts. In particular, nuts render a cardio-protective effect. Dr. Koeyigit (Department of Clinical Biochemistry, Harran University, Turkey) carried out a study to evaluate a pistachio-rich diet as compared to a diet that excluded the nuts to determine whether inclusion of pistachios could affect cardiovascular health. The results demonstrated that the pistachio diet lowered total cholesterol. LDL and HDL levels were also affected.
- Dr. Hu (Harvard Department of Nutrition) reports in an overview article that nuts render a favorable effect on blood lipids and may also protect against coronary artery disease because of amino acids such as arginine, which is a precursor to nitric oxide, a vasodilator that can inhibit platelet adhesion.
Pistachios are a good source of monounsaturated and polyunsaturated fats. These fats reduce blood cholesterol levels and lower risk of heart disease when they replace saturated fats in the diet. (Institute of Medicine, 2002a).
Pistachio Diet
In trials, people on the 4-week pistachio diet showed no weight gain while improving risk factors for heart disease (Journal of the American College of Nutrition). The study showed that a daily dose of pistachios is beneficial in relation to cardiovascular disease. Study participants had moderately high cholesterol levels and consumed 15% of their calories from pistachios. Over a four-week period, blood lipid levels improved.
Benefits of Pistachios
Eating pistachios renders significant benefits in relation to human health. Pistachio nuts deliver a nutritious array of important nutrients and compounds that support and assist body function.
Serving Suggestions
- Add chopped pistachios to yogurt or cream cheese
- Pistachios can be added to muffins, pancakes, or oatmeal
- Try to consume approximately 30 nuts (18 g) 4 times per week
- Unsalted pistachios are an excellent addition to vegan or vegetarian diets
Including delicious pistachios into any eating plan may be one of the best things you can do to protect your health.
References:
Nutrition Commitee, International Tree Nut Council Nutrition & Education Foundation: Pistachios
Pistachio Health--Nutrition and Research on Pistachio Nuts
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