In addition to being delicious, pista is highly nutritious and there are numerous advantages of pistachios. People have been consuming pistachios for about 3,00,000 years.
Pistachio is also called Pista and it comes in various colors and the taste is quite tasty. This does not take away from the health quotient of Pistachio nuts or Pista dry fruits, whichever form you consume it in. There are numerous benefits of Pistachio, a nutritious dry fruit which is readily available throughout the world.
Some of the biggest advantages of Pista uses include regulating blood sugar levels and enabling proper hemoglobin formation, impacting oxygen distribution in the red blood cells in turn.
You will learn more about some of the biggest benefits of Pistachio nuts in this article.
Nutrition value of Pista
You should know how many Pista to eat per day. Consult your doctor or wellness expert in this regard. Here is a list of nutrients within a 28g serving or 49 pistachios or an ounce:
- Calories: 159
- Carbohydrates: 8 g
- Protein: 6 g
- Fiber: 3 g
Besides, pistachio is rich in other nutrients like potassium, fat, copper, thiamine, phosphorus, manganese, and Vitamin B6.
Top 10 Health Benefits of Pistachios (Pista)
Here are the 10 incredible pista dry fruit benefits and why you should add them to your daily diet as mentioned below:
1. Enables Weight Loss
One of the biggest benefits of Pistachio nuts is that it enables better weight loss. Pistachio comes with rich fibre content and helps in reducing appetite levels as well. It is one of the best snacking choices and helps in combating unhealthy cravings.
2. Reduces Blood Sugar
One of the biggest Pista health benefits is that it helps greatly in lowering blood sugar levels. Reports state that it may help those who suffer from Type 2 diabetes. Pistachio also helps in the regulation of blood sugar levels since it contains phosphorus. Regular consumption will naturally regulate blood sugar levels within the body.
3. Enhances Heart Health
One of the biggest benefits of eating Pistachio is that it greatly boosts the health of the heart. Pistachio helps in checking the levels of cholesterol while also reducing the likelihood of various heart-linked ailments at the same time. Pistachios help in curbing overeating while controlling calorie levels in the body as well.
4. Safeguards the Nervous System
Pistachios come with rich Vitamin B6 content which helps safeguard the nerves and how they operate. Vitamin B6 also enables amines, the molecules for messaging within the body. This helps in internal acids being secreted for soothing the nerves.
5. Enhances Immunity
Vitamin B6 helps in the creation of red blood cells within the body, ensuring a healthier spleen and lymph alike. It also helps in combating several types of infections and other free radicals. Consuming pistachios also helps in enhancing overall immunity while combating infections better.
6. Boosts Hemoglobin Production
Hemoglobin holds responsibility for the transportation of oxygen within the bloodstream. The Vitamin B6 ensures better and faster hemoglobin production as well.
7. Boosts Eyesight
Pistachio consumption can go a long way towards enhancing overall eyesight. Pistachios come with carotenoids which are great Zeaxanthin and Lutein sources. They reduce macular degeneration while enhancing vision greatly.
8. Enhances Digestion Powers
Fibre is needed for better digestion powers. Pistachios contain healthy and insoluble/soluble fibres. They also help with better stool passage and also combat problems like constipation and diarrhoea which may take place owing to digestive system weaknesses.
9. Reduces Inflammation
Pistachios help greatly in reducing overall inflammation levels. They come with anti-inflammatory attributes which help in lowering body inflammation from a cellular perspective. It also helps in improving overall heart health.
10. Enhances Hair Quality
Pistachios also help with shinier, smoother and stronger hair with their Biotin content. This invaluable ingredient helps in reducing hair loss and ensures more nourishment for dry hair at the same time.
11. Improves gut health
One of the most prominent benefits of pistachio nuts is that they can aid healthy gut bacteria in digestion. People who consume pistachios regularly have increased butyrate-producing bacteria in their gut; butyrate is a short-chain fatty acid that is good for health.
12. Good for pregnant women and their offspring
Children of women who supplemented their diet with pistachios during pregnancy and breastfeeding have reduced risk of hospitalisation according to research. Such women also noticed improved health. There is also increasing evidence that shows the benefits of pistachio nuts in reducing the incidence of allergies, asthma, and wheezing.
14. Enhances cognitive abilities
Emerging research suggests that consuming pistachios can improve cognitive functioning.(1) Due to the presence of flavonoids (such as anthocyanins and flavones), which are powerful antioxidants and have anti-inflammatory effects, pistachio consumption can reduce the risk of cognitive and memory decline in health conditions related to age.
15. Prevents premature aging
A benefit of eating pistachios includes the prevention of premature aging. Pistachios can prevent and reduce oxidative damage to the organs, including skin and hair. It is a proven source of antioxidants and anti-inflammatories, and many people use it in natural remedies to improve their overall well-being.
16. Provides UV protection
Studies have highlighted the benefits of pistachios in preventing skin damage from the harmful ultraviolet (UV) rays of the sun. The photo-protective effects of phenolic-rich extracts in pistachios may lead to their incorporation in cosmetic and pharmaceutical products for topical use.
17. Cancer prevention
Studies suggest that pistachio consumption may help in the prevention, management, or treatment of chronic diseases including cancer due to the presence of many nutrients and other health benefits. In-depth research is still required to back this claim.
Pistachio Side Effects
Some of the side effects include the following:
- Bowel and digestion issues
- Higher blood pressure levels
- Aflatoxin and Salmonella infections
- Kidney disorders
- Weight Gain
Excess pista consumption
Just like with any other food item, eating excessive amounts of pistachios may be counteractive to the health benefits of pistachios—a nutrient-packed superfood. People may experience diarrhoea, constipation, or abdominal pain after eating too much pista nuts in a day. Roasted pistachios are generally high in sodium, and excessive consumption of these may lead to high blood pressure levels.
The Bottom Line
The benefits of eating pistachios extend to improved brain functioning and gut health according to research. Whether you wish to add them to dessert or munch on them as snacks, you can enjoy benefits of pistachio nuts easily if you consume these nutrition-packed nuts. Studies conducted on menopausal mice have suggested that pistachios can have an oestrogen-like effect on the body.
Many people prefer eating pistachios as a snack, while others like to add pistachio shavings on top of desserts. All in all, pistachios are great additions to your daily diet, provided you consume them in moderate amounts without over-indulgences.
Pistachios come with a mélange of health benefits including better heart, eye, hair and digestive health. They also help with lowering inflammation and protecting our nervous system. You should start consuming Pistachios every day in moderate amounts. They can be healthy and tasty snacking options whenever you have those cravings.
Benefits of pistachios FAQs
Are there any benefits to eating pistachios?
Pistachios contain several anti-inflammatory and antioxidant attributes. They help in reducing cardiovascular risks while coming with essential minerals, fiber, unsaturated fats and other ingredients. These go a long way towards checking blood pressure, sugar and cholesterol levels.
How many pistachios should I eat a day?
You should eat only a couple of handfuls per day at the most since they contain high calories. Three ounces equate to 400 calories so watch your daily consumption levels.
Are pistachios healthy to eat every day?
Yes, pistachios are healthy options for eating each day. They come with various health benefits for the body. However, they have higher calorie count. Hence, have only a handful or two each day.
Do pistachios make you poop?
Pistachios come with essential fiber content. This enables checking and relieving constipation instead of causing this condition.
Are almonds or pistachios better for you?
Both these nuts come with zero-sodium and no-cholesterol attributes, while containing similar fiber as well. Pistachios have Vitamins C and A which are marginally present in almonds. Pistachios also offer slightly lower calcium while almonds have a little more of this vital nutrient. You should consume both in moderate amounts to harness varied benefits.
