Pistachios give you many wonderful health benefits besides their great taste. They are rich in nutrients, low in calories, and contain high levels of anti-oxidants.
A 1 ounce serving provides about 40 percent of the recommended daily vitamin B-6 intake or 1.3 mg for adults.
Vitamin B-6 is important for protein metabolism and memory.
It is also the lowest calorie nut, sos people can enjoy the health benefits and still easily staying within their daily calorie limits.
One ounce of macadamia nuts, for example, contains 204 calories, while 1 ounce of pecans provides 196 calories. The same 1 ounce of pistachios contains just 159 calories.
In addition, pistachios are rich in anti-oxidants. They act as an anti-inflammatory and prevent damage to the body’s cells.
Pistachios: Benefits Your Vision
The antioxidants lutein and zeaxanthin are essential for eye health. Pistachios are a rich source of both of these substances.
These anti-oxidants reduce the chances of developing eye conditions, including age-related macular degeneration (AMD) and cataracts.
Both eye diseases are the leading causes of blindness in the United States.
High in Protein:
Pistachios provide a person’s daily protein needs, at almost 6 g of protein per 1 ounce serving.
Protein accounts for approximately 21 percent of the total weight of the nut.
They also have a higher ratio of essential amino acids, the building blocks of protein, when compared with other nuts.
Helps You Lose Weight
Pistachios can help you lose weight and maintain it due to their caloric values, fiber and protein content.
In a 2012 study, people who ate 1.87 ounces of pistachios over a 12-week period significantly lowered their body mass index (BMI).
Protects Your Heart
Pistachios, in particular, may protect the heart by reducing cholesterol levels and high blood pressure.
Research on a small sample of 28 participants that looks specifically at heart health, reports that two portions daily reduces the risk of cardiovascular disease. It also may help reduce levels of cholesterol.
A 2015 analysis of 21 studies reports that eating nuts may lead to a significant reduction in blood pressure in people without type 2 diabetes. Pistachios had the strongest effect of all the nuts tested on reducing both systolic and diastolic blood pressure.
Regulates Blood Sugar
It has a low glycemic index, so they do not cause a sharp rise in blood sugar after someone has eaten them.
For people with diabetes, another study suggests that eating pistachios as a snack is beneficial for blood sugar levels, blood pressure, obesity, and inflammation.
Reduces Colon Cancer Risk
Pistachios may reduce the risk of some cancers, such as colon cancer, due to their high fiber content.
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