Nuts are nature's way of telling you that good things come in small packages. These bite-sized and crunchy nuts have numerous health benefits and make for great mid-meal snacks. Walnuts, almonds, cashews, pine nuts and hazelnuts make a handful of healthful delights. Out of all the nuts, pistachios often remain the most ignored and underrated. These nuts are not only good for garnishing sweets and savouries, but also make for some of the healthiest foods to munch on. According to the book Healing Foods by DK Publishing, their vibrant colour indicates high antioxidant content. Pistas are also high in beta-carotene and the compound oleanolic acid, both of which are potent anti-inflammatory compounds. They also contain phytosterols, a type of anti-inflammatory plant hormone associated with improved immune function. According to Nutritionist Dr. Rupali Datta, "All the nuts including pistachios are high in protein and healthy fats along with high amount of fiber and mono-unsaturated fats. You can consume an ounce a day, that is around 30 grams. Also, I would suggest to have a mix of nuts.”
Here are six wonderful benefits of pistas or pistachios and why you should add them to your daily diet.
Consuming pistachios in moderation may help in promoting heart health. Dr. Rupali shares that pistachios are rich in monounsaturated fatty acids that help reduce high blood pressure. It also contains phytosterols that reduces the absorption of dietary cholesterol from different foods, further keeping the heart healthy. So, if you wish to keep your heart safe, make sure you have a handful of nuts, which also consists of pistachios.
Benefits of pistachios: Consuming pistachios in moderation may help in promoting heart health
2. May Help in Weight Loss
Pistachios are high on fiber that keeps you full for longer, further preventing over-eating. The fiber present in them also helps in boosting your metabolism. Moreover, the monounsaturated fats present in pistachios are soluble in nature and hence help in preventing weight gain. Pistas are also considered as low calorie snacks, so you can enjoy them whenever you feel hungry, so you know that you are not packing up calories.
(Also Read: 5 Best Nuts To Consume While On A Weight Loss Journey)
Benefits of pistachios: Pistachios are high on fiber that keeps you full for longer, further preventing over-eating
3. Promotes Healthy Gut
Pistachios contain high amounts of dietary fiber that helps in strengthening the digestive system. Various studies including one that was conducted in the University of Florida suggest that pistachios are good for the gut bacteria and further help in boosting good gut bacteria. Pistas are a great source of healthy fats, proteins, fibre and antioxidants that make them a great food for your gut.
Benefits of pistachios: Pistachios contain high amounts of dietary fiber that helps in strengthening the digestive system
4. Rich in Antioxidants
Dr. Rupali tells us that pistachios have numerous antioxidants that help in protecting the body from oxidative stress and causing further damage. The presence of antioxidants like vitamin C and vitamin E safeguard the body from free radicals that cause damage in the body. The antioxidants help fight cell damaging free radicals in the body that are responsible for causing premature ageing.
Benefits of pistachios: The presence of antioxidants like vitamin C and E safeguard the body
5. Promotes Eye Health
The high amount of vitamin E present in the pistachios helps in promoting eye health and also in improving your vision. It also contains carotenoids that protect the eyes from macular degeneration and cataract. Pistas also contain lutein and zeaxanthin, both of which are great antioxidants for the eyes. They protect the eyes from sun-damage and other lights.
Benefits of pistachios: The high amount of vitamin E present in the pistachios helps in promoting eye health
6. Boosts the Immune System
Dailty consume of pistachios can help in keeping your immunity levels up. It has high amounts of vitamin B6 which is vital for the immune system to function properly. It also contains antioxidants that may help keep infections at bay; this is done by boosting immunity.
You can consume these wonder nuts every day, however, it is important to mix them with other nuts so that you don't end up adding lots of calories and fats to your day.