What are the benefits of pistachios for the body?
28 grams of pistachios contain a good amount of fiber, protein, potassium, zinc (zinc), phosphorus, vitamin B6 and manganese. Pistachios have the highest amount of antioxidants among all nuts. In the following, we will examine the health properties of pistachios.
1. May help with weight loss
Another nutrient in pistachios is protein, which can reduce the feeling of hunger.
Pistachios contain fiber. Studies have shown that consuming fiber may keep you full for longer and thus help you lose weight.
Studies show that consuming pistachios can reduce waist size over time. This brain also has beneficial effects on blood triglyceride levels.
According to various studies, the lipids in pistachios are not fully absorbed by the body. This leads to a reduction in body fat. Another study found that those who ate pistachios consumed fewer calories during the day. Pistachios can be eaten as a healthy snack for weight loss.
2. Improves intestinal health
The fiber in pistachios helps digestion and prevents constipation. Intestinal bacteria ferment fiber and produce short-chain fatty acids that have a variety of health benefits. These fats prevent colon cancer and improve the overall health of the digestive tract. Butyrate is a beneficial short-chain fatty acid that increases the number of beneficial bacteria in the gut.
3. May improve heart health
Research has concluded that pistachios may help prevent heart disease by increasing the level of fats that are good for the heart. In addition it can lower the level of bad cholesterol or LDL and reduce the risk of coronary heart disease.
Pistachios lower the levels of lipoproteins, which are a risk factor for heart disease. Pistachio consumption has been shown to reduce blood pressure. Pistachios contain an amino acid called arginine, which has been shown to lower blood pressure.
4. Helps treat diabetes
Studies have shown that pistachio consumption lowers blood glucose levels. Pistachios also increase levels of peptide 1, a hormone that regulates glucose levels in people with diabetes. An Iranian study concluded that pistachio consumption has positive effects on blood pressure, inflammation and overweight in people with diabetes.
5. Useful during pregnancy and lactation
Pregnant and lactating women can benefit from the properties of pistachios. Pistachios have different nutrients and its consumption is important during pregnancy. Studies show that following a pistachio diet can be helpful for pregnant women.
Pistachios may be beneficial for lactating women because of their high nutritional value. Breastfeeding mothers can enjoy pistachios as a snack to take advantage of its properties.
6. Fights inflammation
The bioactive compounds in pistachios may help fight inflammation. In addition, pistachios are rich in monounsaturated fatty acids. Some people believe that these types of fats may be helpful in fighting inflammation. However, more studies are needed in this area.
7. Improves vision health
Pistachios are rich in lutein and zeaxanthin. Lutein and zeaxanthin are found in the cornea of humans. Adequate intake of these antioxidants prevents problems such as cataracts and age-related macular degeneration.
Pistachios are also rich in zinc. Zinc deficiency is associated with poor eyesight. The healthy fatty acids in pistachios may also be good for eyesight. However, few studies have been conducted in this area.
8. Improves cognitive function
Pistachios, like most nuts, are a good source of vitamin E. An animal study in rats showed that vitamin E reduced the risk of peripheral neuropathy.
In another study on rats, researchers found that ripe pistachios reduced anxiety in mice.
This type of brain may also improve cognitive function, learning and information retention, and retain essential fatty acids in the brain. Pistachios may play a role in protecting brain function from potential problems with anticancer drugs.
9. Improves sexual health
Evidence suggests that pistachios may increase fertility. However, more research is needed in this area. Studies have shown that pistachios can act as a sexual stimulant. One study found that eating pistachios daily for three weeks increased sexual desire in men. Arginine, phytosterols and antioxidants in pistachios have been shown to be beneficial for sexual health.
10. Increases estrogen levels
Pistachios have the highest amount of phytoestrogens among nuts. This type of brain may increase estrogen levels and regulate the menstrual cycle.
11. Delays premature aging
Pistachios contain vitamin E. This vitamin prevents skin aging due to harmful ultraviolet rays of the sun. This type of kernel contains copper, which helps produce elastin.
This is useful in preventing the formation of wrinkles and treating sagging skin. In an animal study, mice that took vitamin E showed fewer signs of skin damage from the sun's ultraviolet rays.