These are ALL the benefits of eating pistachios

Pistachios are a nut that has been a staple in the diets of various civilizations for thousands of years. Also known as the "happy nut," this food represents a healthy and delicious addition to your diet.

The presence of pistachios dates back more than 9,000 years in the Middle East, and despite its long history, its many benefits remain unknown to some. For this reason, we'll show you the properties of this fruit here.

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According to information from Nuthhealth, a project of the Nutrition Research and Education Foundation of the International Nut Council, they belong to the Anacardiaceae family; they stand out among other nuts for their characteristic green color and for being the only one that doesn't require removing the shell for roasting or salting.

Thanks to their smooth, buttery flavor, pistachios have gained popularity as a healthy snack, as well as being an ideal addition to salads, desserts, and pasta.

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The Cleveland Clinic Academic Medical Center Campus website in the United States recommends them as an alternative to walnuts and almonds, as they are a superfood with a higher nutrient content.

Julia Zumpano, a registered dietitian at the Cleveland Clinic, indicates that regular consumption of these nuts is linked to a lower risk of death from cancer and respiratory diseases.

Pistachios, as part of this food group, are part of the Mediterranean diet, which is known for promoting a longer life expectancy and having one of the lowest rates of heart disease in the world.

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Rich in nutrients

Unroasted and unsalted pistachios are an excellent source of essential nutrients. Both Medical News Today and Healthline, platforms specializing in up-to-date medical information, agree that a daily serving of 49 pistachios provides 37% of the recommended daily intake of vitamin B6.

This vitamin is essential for regulating blood sugar levels and for the formation of hemoglobin, the molecule responsible for transporting oxygen to red blood cells.

Furthermore, the U.S. National Library of Medicine notes that pistachios contain significant amounts of minerals such as potassium, phosphorus, magnesium, and calcium, as well as vitamins A, C, E, K, several B vitamins, and folate, surpassing nuts such as almonds and walnuts in content.

Regarding potassium content, Healthline notes that a 28g serving provides more of this mineral than half a banana, reinforcing its value as a highly nutritious food.

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Low in calories and fat

An article in Medical News Today notes that pistachios are one of the lowest-calorie nuts. Compared to other nuts—such as macadamias (which provide 204 calories in a 28g serving) or pecans (with 196 calories in the same amount)—pistachios contain only 156 calories in that serving.

For its part, the National Library of Medicine highlights that they have the lowest fat content. In addition, half of these fats correspond to healthy fatty acids, including oleic and linoleic.

According to WebMD, a specialized source of medical information, pistachios are a recommended option to support weight loss. It's suggested to prefer those that retain their shells, as this promotes slower, more conscious eating.

High in protein

In addition to their low calorie content, Healthline details that approximately 14% of pistachios' protein content corresponds to protein, placing them as the second nut with the highest protein content (only behind almonds).

It's also a safe source of protein for people following a vegan or vegetarian diet, thanks to its amino acid and fiber content.

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Rich in antioxidants

Antioxidants are substances that help prevent cell damage and play a key role in protecting against various chronic diseases. Fortunately, pistachios are abundant.

According to information from the National Library of Medicine, these nuts have the highest concentration of phytosterols. That's not all, they contain lutein and zeaxanthin, along with various phenolic compounds (such as anthocyanins, flavonoids and proanthocyanidins) that make them the best snack.

Other benefits associated with regular pistachio consumption include:

• They promote a healthy intestinal microbiota, thanks to their high fiber content, which acts as a prebiotic.
• They reduce cholesterol levels due to their richness in polyunsaturated and monounsaturated fats, both linked to a lower risk of heart disease.
• They protect eye health due to their concentration of lutein and zeaxanthin, antioxidants that protect the eyes from damage caused by blue light.

As you'll see, pistachios are an excellent choice for a snack or to add to your recipes. Remember to consult an expert to ensure safe consumption.

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