PISTACHIOS

Pistachios

Nutrition Data

Pistachio Nuts, dry roasted, no salt added

Serving Size: 1 cup (123g)

• Calories: 704 kcal
• Total Fat:
  • Saturated Fat: 6.94g
  • Monounsaturated Fat: 30.18g
  • Polyunsaturated Fat: 16.42g
  • Trans Fat: 0g

• Vitamins:
  • Vitamin C: 3.7 mg
  • Thiamin: 0.86 mg
  • Riboflavin: 0.29 mg
  • Niacin: 1.69 mg
  • Vitamin B6: 1.38mg
  • Vitamin E (alpha-tocopherol): 2.67 mg
  • Folate: 63 µg
  • Vitamin A: 16 µg
  • Vitamin K(phylloquinone): 16.2 µg

• Minerals:
  • Calcium: 132 mg
  • Iron: 4.96 mg
  • Magnesium: 134 mg
  • Phosphorus: 577 mg
  • Potassium: 1,239 mg
  • Sodium: 7 mg
  • Zinc: 2.88 mg

Seasonal Availability

Pistachios are available for consumption all year round in shelled and unshelled varieties.  They are sold in supermarkets, food markets, specialty foods stores and online retail websites.

Nutritional Benefits

1. Hair
   Pistachio oil contains a number of nutrients that are good for the hair. These include ceramide, linoleic acid, vitamin E as well as several other fatty acids. Together, they work to strengthen the hair to avoid any damage or breakage. In addition, the biotin in pistachio also helps prevent hair loss.
2. Skin
   Pistachio is a good source of vitamin E, which is effective in protecting the skin from diseases and harmful sun rays. This vitamin is also known to fight any signs of aging on the skin. Aside from this, pistachio oil is known to be a natural skin moisturizer.
3. Nails
   Pistachios contain zinc, an essential nutrient in keeping nails strong and healthy.
   
4. Brain
   The vitamin E present in pistachios helps prevent the human brain from suffering cognitive decline with age and in the case of Alzheimer’s. In addition, pistachio nut oil may also help preserve the levels of essential fatty acids in the brain to prevent any inflammation.
5. Memory
   Pistachios are rich in vitamins and minerals that are good for one’s memory function and overall nervous system.
6. Energy
   Eating pistachios can provide one with a good boost of energy. That’s why they are a recommended snack in between meals.
7. Bones
   The nutrients found inside pistachios help keep the bones strong and healthy. These include B vitamins, iron, copper, potassium, magnesium, manganese and phosphorus.
8. Vision
   Pistachios contain a good amount of the nutrient lutein, which is essential in maintaining good vision.
9. Digestive System
   Pistachios are a rich source of fiber, which support one’s gut bacteria. This, in turn, helps prevent any digestive disorders in the body.
10. Sleep Routine
    Pistachios contain vitamin B6, which the body needs to produce serotonin, the brain chemical that regulates sleep.

Effect on Pregnant Women
Pistachios are a good source of protein, which is good for fetal development. Moreover, pistachios also contain omega 3 fatty acids, which is a critical nutrient during the latter stage of pregnancy.

Effect Among Diabetics/High Blood Pressure and General Health
Because pistachios are high in fiber, they are among the recommended foods for anyone on a diabetes diet. Moreover, one study has also found that eating pistachios regularly can lower one’s risk for type two diabetes.

Eating pistachios are also found to help lower blood pressure. This reduces one’s risk for heart disease and stroke.

When to Avoid It?
Anyone with a sensitivity or allergy to tree nuts like pistachios should refrain from eating it. That said, it is always best to consult with a physician regarding the diagnosis and management of this type of food allergy.

Is It Safe for Babies and Children?
Pistachios are generally safe for kids. However, they can become a choking hazard for younger children so exercising caution is advised. Generally, pediatricians recommend introducing pistachios and other tree nuts to children when they reach 12 months to 36 months.

Does It Help in Weight Loss?
One study has found that incorporating pistachios into one’s daily diet can result in lower cholesterol levels, which can aid in weight loss. Moreover, another study found that dieters who consumed pistachios managed to lower their BMI (body mass index) more than a group who consumed pretzels.

Does It Cause Weight Gain?
On its own, pistachios are not known to cause any weight gain. However, when consumed as part of a pastry, cake or candy, it can contribute to weight gain when not eaten in moderation.

General Tips

• Unshelled pistachios can be stored for up to three months inside the refrigerator or up to a year inside the freezer.
• Shelled pistachios can last inside the refrigerator for up to three months. On the other hand, it is not advisable to freeze them for storage.
• To store pistachios for a longer period, place them inside an airtight container before storing them in the freezer or refrigerator.
• To give pistachios back their crunch after taking them out from the refrigerator or freezer, simply toast in the oven at 200F for around 10 to 15 minutes.

Sources:

• United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28: https://ndb.nal.usda.gov/ndb/foods/show/3688?manu=&fgcd=&ds=
• Selecting and Storing Pistachios: https://www.thespruce.com/pistachio-storage-and-selection-1807795
• How to Strengthen Hair with Pistachio Oil: https://www.naturaloilsforhair.net/2014/11/5-ways-to-get-the-benefits-of-pistachio-oil-for-your-hair.html
• Benefits of Pistachios: http://akpistachio.com/en/index.php/2013-07-23-16-04-34
• Effects of Vitamin E on Cognitive Performance during Ageing and in Alzheimer’s Disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276978/
• What Kind of Nuts Are Good for the Brain? : http://healthyeating.sfgate.com/kind-nuts-good-brain-7718.html
• 5 Brain-Boosting Foods That Will Make You Smarter: https://www.rd.com/health/healthy-eating/brain-food/
• STUDY: This Nut Boosts Memory at Any Age: https://www.myhealthwire.com/news/mind-body/983
• Pistachios: Complete Guide to Nutrition & Health Benefits: http://isgoodforhealth.com/pistachios-nutrition-health-benefits/
• 9 Health Benefits of Pistachios: https://www.healthline.com/nutrition/9-benefits-of-pistachios#section1
• 5 FOODS THAT HELP YOU SLEEP: http://www.canadianliving.com/health/sleep/article/5-foods-that-help-you-sleep
• Pistachios may help reduce diabetes risk: study: https://www.reuters.com/article/us-health-diabetes-pistachios/pistachios-may-help-reduce-diabetes-risk-study-idUSKBN0GW2IZ20140901
• The Effects of Pistachios on Blood Glucose Comments: http://www.americanpistachios.org/about-apg/news/effects-pistachios-blood-glucose-comments
• Pistachios offer multiple benefits, study suggests: https://www.sciencedaily.com/releases/2010/05/100520092942.htm
• Tree Nut Allergy: http://acaai.org/allergies/types/food-allergies/types-food-allergy/tree-nut-allergy
• Allergies: http://www.americanpistachios.org/nutrition-and-health/allergies
• When Can Your Baby Have Nuts? What is the Age for Introducing Nuts to Baby?: http://wholesomebabyfood.momtastic.com/when-can-baby-have-nuts.htm#1FxSPjtpBDcMfKkF.99