Pistachio

Pistachios nuts are biologically called as Pistacia vera belonging to family Anacardiaceae. Pistachios grow in central Asia, western Asia, and Iran. Pistacia integerrima is a species of pistachio native to Asia, commonly called zebrawood, and it is basically grown in Jammu and Kashmir region of India. They’re called nuts, but botanically pistachios are seeds of the pistachio tree.The kernels can have different colors, ranging from  yellow to shades of green.

They’re usually about an inch long and half an inch in diameter.

These edible seeds of the Pistacia vera tree contain healthy fats and are a good source of protein, fiber, and antioxidants.

Here are evidence-based health benefits of pistachios.

• Loaded with nutrients

            Pistachios are very nutritious, with a 1-ounce (oz), or 28-gram (g), serving of about 49 pistachios containing the following nutrients:

Pistachio Health Benefits

Notably, pistachios are one of the most vitamin B6-rich foods available. Vitamin B6 is important for several bodily functions, including blood sugar regulation and the formation of hemoglobin, a molecule that carries oxygen in red blood cells. Pistachios are also rich in potassium, with 1 oz containing more potassium than half of a large banana.

• High in antioxidants. Pistachios are among the most antioxidant-rich nuts available. They’re high in lutein and zeaxanthin, both of which promote eye health.
• Low in calories yet high in protein. Pistachios contain fewer calories and more protein than many other types of nuts. They are also a good source of essential amino acids, which must be obtained through the diet.
• May aid weight loss. Eating pistachio nuts may aid weight loss. In-shell pistachios are especially beneficial, as they promote mindful eating.
• Promote healthy gut bacteria. Pistachios are high in fiber, which is good for your gut bacteria. Eating pistachios may increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate.
• May lower cholesterol and blood pressure. Studies show that eating pistachios may help lower blood cholesterol. It may also lower blood pressure more than other nuts.
• May promote blood vessel health. Pistachio nuts may play an important role in promoting blood vessel health. That’s because they are rich in L-arginine, which, when convert ed into nitric oxide, helps dilate your blood vessels.
• May help lower blood sugar. Pistachios have a low glycemic index, which might promote lower blood sugar levels.
• Delicious and fun to eat. Besides being a great snack, pistachios can be used in baking and cooking, adding a green or purple color to various dishes.

You can enjoy them raw, on their own, and in things like salads, ice cream or gelato, Baklave (a sweet pastry), pesto, nut butter, biscotti, granola, Turkish delight and yogurt.