Health Benefits And Snack Ideas
Pistachio word comes from the Greek word pistákion, which means “the green nut,” They are a beloved tree nut that has been around for centuries, and they are also a great source of antioxidants, protein, and fibre. These tiny green beauties shell out a few serious healthy nutrients. It offers benefits, including managing blood sugar, boosting heart health, and reducing colon cancer risk. Pistachio nuts are actually the seeds of the pistachio tree, which you can eat raw. They were once considered a delicacy for the bourgeois and a status symbol, but are now widely popular to pretty much anyone craving a nutritious snack. It is no wonder we have found many ways to consume them, from tossing and roasting them over salads to mixing them into baked goods and gelato. They are well known for versatility and tastiness, and pistachios are nutritious and full of benefits. According to research conducted by Connecticut-based blogger Amy Gorin, MS, RDN, of Plant-Based With Amy, they might be just what you need to make sure you hit your daily nutrient goals.
Nutritional Facts
According to a few studies, a single serving of one ounce of pistachios boasts more than 30 different minerals, vitamins, and other nutrients. “About 90% of the fat in pistachios is the great for you unsaturated type too.” A one-ounce serving, which is about 45-50 unroasted, unsalted pistachios, provides:
- Fat: 12.8 g
- Fibre: 3.0 g
- Calories: 159
- Sugars: 2.2 g
- Thiamin: 0.25 mg
- Vitamin B6: 0.5 mg
- Phosphorus: 139 mg
- Potassium: 289.0 mg
- Carbohydrates: 7.7 g
- Protein: 5.7 grams (g)
- Magnesium: 34.3 milligrams (mg)
A single serving of 45 kernels of pistachios offers about 37% of the 1.3 mg for adults, which is the recommended daily vitamin B6 intake. Vitamin B6 plays an important role in the body in relation to cognitive development and protein metabolism.
Rich In Antioxidants
Antioxidants play an important role in health. They lower the risk of cancer and many other diseases by protecting the body’s cells from any damage. Seeds and nuts are made up of many antioxidant compounds, but pistachios have higher levels of antioxidants than other seeds and nuts. There are few research reports that pistachios contain antioxidants and offer anti-inflammatory functions, as they include:
- Polyphenols
- Phytochemicals
- Gamma-tocopherols
Benefits Of Pistachios
Following are a few benefits which pistachios can offer for the well-being of people:
Fight Inflammation
Pistachios are made up of unique and powerful antioxidant compounds, which include phylloquinone, tocopherols, carotenoids, chlorophyll, and flavonoids. Research shows that flavonoids and polyphenols are widely present in all portions of the pistachio nut and also contain anti-inflammatory properties. Moon says: “Pistachios’ green and red-purple colours come from antioxidants.”
Good Heart Health
According to Moon, pistachios are an incredibly heart-healthy snack because they contain about 90% unsaturated fat. “Scientific evidence suggests, but does not prove, eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” Additionally, nuts are an excellent source of fibre. To guarantee they continue to be a heart-healthy option, our experts suggest choosing unsalted or mildly salted varieties.
Loss Weight
Pistachios have a lot of fibre. Anyone familiar with the physiological effects of fibre would know that it naturally suppresses appetite by filling the cravings. It is, therefore, among the best snack options to prevent indulging in guilty eating. In addition, the good fats in pistachios control the calorie intake.
Lower Cancer Risk
Pistachios lower the risk of colon cancers because of their high-content fibre nature. In 2017, research scientists demonstrated that roasting the nuts did not affect the health benefits in relation to colon cancer cells.
Recipes Of Pistachios
Pistachios are a healthy snack that you will find in a wide variety of packages with and without shells at the grocery store to enjoy them straight from the bag. To get benefits from it, you have to eat the recommended amount on a daily basis to incorporate them into your diet. You can follow a few recipes to meet the requirements. Let us discuss a recipe which you can use to fulfil your pistachio requirement:
Pistachio Pudding
The following Ingredients are required:
- ⅛ teaspoon salt
- Two tablespoons cornstarch
- Whipped cream, for garnish
- Two tablespoons unsalted butter
- ½ cup granulated sugar, divided
- ¼ tablespoon pure vanilla extract
- One large egg plus two large egg yolks
- 2 cups plus two tablespoons whole milk, divided
- 1 cup raw unsalted pistachios, shelled, plus more for garnish
Method:
- Place the pistachios in the food processor bowl and process for 3–4 minutes or until they are finely ground and starting to thicken.
- Pulse in 2 tablespoons milk and ¼ cup sugar to form a paste. In a big saucepan, combine the paste and the remaining 2 cups of milk. Cook over medium-high heat, whisking to break up any clumps, until the mixture starts to steam.
- As the milk heats up, combine the egg, yolks, cornstarch, and salt in a food processor along with the remaining ¼ cup sugar, and process until everything is well combined. To temper the eggs, slowly add ½ cup of the warm milk into the mixture while the food processor is still running.
- After adding the food processor’s contents to the saucepan with the leftover heated milk mixture, stir continuously over medium heat until the pudding begins to thicken and bubble.
- Take off the heat, stir in the vanilla and butter, and stir until the butter melts.
- Spoon pudding into six serving mugs. Press a piece of plastic wrap against the pudding’s surface to cover each one. For at least four hours, chill.
- Garnish with chopped pistachios and whipped cream.
Conclusion
Pistachios are a high-nutritional-value food. They have various health advantages, particularly for the stomach, heart, and waist. Eating pistachios on a regular basis may enhance health and happiness. However, people should limit their daily consumption to no more than one ounce of plain, unsalted pistachio nuts in their shells. Pistachios can be bought online and from grocery stores as well.