8 Health Benefits of Pistachios

Since our childhood, we have heard about nuts and their health benefits. We can eat a handful of nuts within few minutes. The amazingly crunchy and delicious nuts are great mid-meal snacks. Walnuts, almonds, cashews, pine nuts, hazelnuts, and pistachios make the best healthful delight. When it comes to nuts, the pistachios may overlook even though they are tiny nutritional goldmines.

Pistachios are unique, green-hued, and mild sweet flavored nut are some of the oldest nuts. These elongated edible seeds of the Pistacia vera tree that belongs to the Anacardiaceae, cashew family. The presence of pistachios mentioned in the Old Testament of the Bible indicates their rich history as a prized food source. Pistachios originated from Central Asia, the Middle East.

# May lower the cholesterol levels

Different researches suggest that a handful of pistachio helps lower the bad cholesterol (LDL) and increase the good cholesterol (HDL). It also shows that pistachios help improve total cholesterol levels in the blood. All these benefits help reduce the risk of chronic heart diseases such as strokes.

# May improve heart health

Consuming a moderate amount of pistachio may enhance your heart health effectively. The nuts contain arginine, an amino acid. Arginine is also helpful to lower blood pressure. They are rich in monounsaturated fatty acids that help reduce high blood pressure. They can also lower bad cholesterol that helps clean your heart vessels.

# May promote healthy blood vessels

The endothelium is an inner lining of blood vessels. Chronic endothelium dysfunction may lead to different cardiovascular diseases such as stroke. Pistachios help to keep your blood vessels healthy by vasodilation. They are a great source of the amino acid L-arginine, which helps convert into nitric oxide in the body. Nitric oxide is a compound that plays an essential role in vasodilation.

# Help to reduce weight

Pistachios are rich in dietary fibers and proteins that may promote satiety and, in turn, help with weight loss. The fibers present in them enhance the body’s metabolism that again helps reduce extra pounds from your body. Pistachios are a good source of mono-saturated fatty acids that helps to manage weight and keep inches off your waist over time. Pistas are known as low-calorie snacks, so you can enjoy them whenever you feel hungry.

# May promote gut bacteria

Pistachio contains a high amount of dietary fibers that strengthen your digestive tract. The gut bacteria ferment the fiber in pistachios and convert it to short-chain fatty acids- butyric acids. Hense they can remarkably increase the bacteria levels in the gut. The high amount of fibers also helps to prevent constipation.

# May help to control blood sugar levels

Despite having many fatty acids, pistachios have a low glycemic index. Pistachios help to reduce the blood glucose levels under control. Some studies suggest that pista helps increase the level of peptide 1. It is a hormone that regulates glucose levels in those with diabetes.

Another study results suggest the fibers and healthy fats present in pista are beneficial for blood sugar control in the long term.

# May work as an anti-inflammatory

Pistachios are rich in mono-saturated fatty acids that help to combat inflammations. They help to fight against internal inflammations especially, in heart diseases.

# Help to improve vision

Pistachios are a good source of nutrients that are essential for eye health. It contains lutein and zeaxanthin that are present in the human retina. Consuming enough of these antioxidants prevents vision issues like age-related macular degeneration and cataracts. They are also rich in zinc that helps to reduce the risk of impaired night vision.