7 beneficial properties of pistachios for health, as well as contraindications

Pistachios are edible seeds of the tree of the same name, which have been used since ancient times as a food product, as well as a healing remedy in Chinese folk medicine.

Modern science has been able to confirm many beneficial properties of pistachios for our body. They contain valuable fats and are a good source of protein., fiber and antioxidants.

How they are useful – 7 facts

Let's look at the 7 main facts about the health benefits of pistachios (based on the evidence base).

1. They have a rich composition

Pistachios are high in calories (about 571 calories per 100 grams) and contain the mass of nutrients:

Pistachios are one of the richest sources of vitamin B6 on the planet. This vitamin is necessary for the body to control blood sugar levels, Red blood cell formation in the bone marrow and maintenance of metabolic processes in general.

2. They have an antioxidant effect

Pistachios, according to the data scientists, inferior in terms of antioxidants in the composition of only walnuts and pecans.

Antioxidants are necessary for the body to fight free radicals, destructive molecules that destroy cells or contribute to their transformation into malignant ones.

It should be noted separately that pistachios contain such antioxidant substances: lutein, zeaxanthin and y-tocopherol. These substances, as claimed Spanish experts support the work of the organs of vision. They prevent age-related macular degeneration and enhance visual acuity.

Antioxidants such as polyphenols and tocopherol provide additional benefits. They reduce the risk of developing heart and vascular diseases.

3. Improve the growth of muscle tissue

Pistachios are a rich source of protein. They contain almost all the essential amino acids that are necessary to build the body's own tissues. Similar data lead specialists from Spain.

The use of these nuts is necessary for prolonged sports activities or heavy physical activity. Full-fledged protein accelerates the regeneration of destroyed muscle fibers and helps to increase the volume and mass of muscles.

Additional advantage of pistachios – improvement blood supply to muscle tissues. The positive property is based on the presence of L-arginine in their composition. The amino acid dilates small blood vessels, increasing blood flow.

4. Help to lose weight

Pistachios contain dietary fiber and protein.

These components, once in the body, cause mechanical overflow of the stomach (due to "swelling"). This leads to the suppression of hunger centers at the level of the brain through reflex and neurohumoral mechanisms. As a result, the craving for food decreases for several hours.

The role of fats is no less important. They slow down the absorption of all substances that come with food from the lumen of the gastrointestinal tract.

Pistachios in their skins (brown soft shell under a hard shell) are considered especially valuable. It was found that eating pistachios in a shell reduces the amount of food eaten by 41% more than including peeled pistachios in the menu.

Research by Indian scientists shows that adding pistachios to the diet (up to 20% of the total daily energy value) can reduce waist size by 4 cm.

This type of nuts is recommended for both men and women with obesity or overweight to control hunger and reduce body weight in the future.

5. They support intestinal health

Pistachios are extremely rich in fiber (dietary fibers).

Part of the dietary fibers in an unchanged form is delivered to the distal parts of the digestive system, where they are actively fermented by microorganisms. As a result, the number of beneficial representatives of the microflora increases, the growth and reproduction of pathogenic and opportunistic bacteria is inhibited.

According to the data Canadian scientists, during the fermentation of fiber, short-chain fatty acids (for example, butyrate) are also formed. They improve metabolic processes in colonocytes (epithelial cells of the large intestine), significantly reducing the risk of their malignant transformation.

Fiber supports the contractile activity of the smooth muscles of the intestinal wall, ensuring timely evacuation of feces. The use of dietary fiber is the main way to prevent constipation.

6. Improve the health of the heart and blood vessels

Experts from Spain found that due to the abundance of vitamins K and E, magnesium and copper, phytosterols and carotenoids, pistachios are able to reduce cholesterol levels in the blood, as well as prevent an increase in blood pressure.

American scientists claim that these nuts are able to reduce the concentration of total cholesterol in the blood by 9%, atherogenic lipids (LDL) – by 12%, and also increase the level of "useful" cholesterol (HDL) by 3-7%.

Pistachios also increase the resistance of the endothelium (the inner wall of blood vessels) to the effects of any damaging factors, including the introduction of cholesterol crystals.

As a result, conditions are not created for the formation of atherosclerotic plaques and the development of diseases such as: coronary heart disease and myocardial infarction, stroke, chronic cerebral ischemia.

Nitric oxide plays a special role, the production of which increases with the systematic use of pistachios. This substance, acting as a local factor in the regulation of vascular tone, causes relaxation of smooth muscle fibers in blood vessels and reduces blood pressure. Potassium and magnesium have a similar effect.

Thus, pistachios can be used for additional control of the course and prevention of early development of hypertension.

7. Reduce blood sugar levels

Despite the abundance of carbohydrates in the composition, pistachios have a small glycemic index, that is, they do not cause sudden spikes in blood glucose after consumption.

The works of Canadian scientists show that a one-time intake of only 56 grams of pistachios leads to a decrease in sugar levels after meals by 20-30%.

Scientists from Iran discovered the ability of pistachios to reduce fasting glucose concentration in people with type II diabetes mellitus by 9% (when taking 25 grams of nuts per day).

Biologically active substances included in these nuts increase the sensitivity of insulin receptors located on the periphery (muscle and adipose tissue) to insulin, which leads to rapid and effective absorption of sugar from the blood. Pistachios also slow down the absorption of any carbohydrates that enter the intestines with food.

Possible harm

Pistachios are a fairly safe food product. However, they also have contraindications and, in some cases, can cause harm to the body.

The most common undesirable effects are:

1. Poisoning. Pistachios are often affected by fungi that secrete aflatoxin. Its ingestion causes the development of dyspeptic disorders, a decrease in immunity and increases the risk of liver cancer in the future.
2. Intestinal disorders. An abundance of fiber and proteins can lead to disorganization of the smooth muscles of the digestive system and activation of the processes of putrefaction and fermentation. As a result, diarrhea, bloating and pain in the lower abdomen, nausea are observed.
3. Allergic reactions. Allergopathologies for any nuts are usually characterized by a systemic nature and severe course (by the type of anaphylactic shock or angioedema). If there is a history of allergies, the product is contraindicated for use.

If you choose high-quality suppliers, pistachios are safe to use for pregnant women. None of the studies found a negative effect of nuts on the fetus and child in the first years of life.

Admission rules

Pistachios are recommended to be consumed raw and pure.

Fried and salted pistachios are less preferable, since any heat treatment reduces the amount of antioxidants and vitamins in the composition, and excess salt is harmful in itself.

Nuts should be bought in a shell, it protects the kernels from pathogenic fungi and bacteria.

Pistachios should be cleaned before use (in the presence of hypertension, additionally rinse after removing the shell to remove salt).

The recommended daily allowance is up to 75 grams. The maximum dose during pregnancy is up to 45 grams.

It is also acceptable to make pistachio flour or pasta, chopped nuts, which are perfectly combined with vegetable and fruit salads, dairy desserts and meat dishes, and also serve as an accompaniment to confectionery.

It is better to eat pistachios in the morning or at lunchtime. Eating nuts in the evening or before going to bed can increase the load on the gastrointestinal tract and cause problems with going to bed.

Nut-based Recipes

A number of products are made on the basis of pistachios at home or in industrial conditions:

1. Tincture. Pistachio tincture reduces cholesterol levels in the blood and strengthens the immune system . To cook, fry 100-120 grams of peeled pistachios for 3-4 minutes. Place it in a glass container, pour 1,000 ml of vodka and close the lid tightly. Leave in a dark, cool place for 14-15 days. Then strain and take 30 ml daily in the middle of the day (before meals).
2. Oil. Is characterized by a high content of polyunsaturated fats and vitamin E. It can be used orally (to reduce weight and prevent cardiovascular disorders) or topically (to rejuvenate the skin, prevent the formation of wrinkles).
3. Pistachio porridge. For cooking, grind 50 grams of nuts with a mortar or grind in a blender, add 10-15 ml of pistachio oil and mix thoroughly. The resulting mass is used to accelerate the healing of any wounds on the skin, especially on the mucous membranes.

Conclusion

1. Thus, pistachios are abundant in vitamins, minerals, fiber, as well as proteins with essential amino acids and antioxidants.
2. With regular use of the product, cardiovascular diseases, type II diabetes mellitus, as well as malignant tumors are less common.
3. Nuts also help to improve muscle recovery after active training and reduce body weight.