{"id":797,"date":"2017-06-20T08:20:18","date_gmt":"2017-06-20T08:20:18","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=797"},"modified":"2021-03-11T18:45:26","modified_gmt":"2021-03-11T18:45:26","slug":"21-health-benefits-pistachios","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/21-health-benefits-pistachios\/","title":{"rendered":"21 Health Benefits of Pistachios"},"content":{"rendered":"\n
\"\"<\/figure><\/div>\n\n\n\n

When you think of super foods, a number of specific items tend to crop up time and time again. These include the likes of kale, blueberries and garlic.<\/p>\n\n\n\n

What you might not hear about quite so often is the humble pistachio. But make no mistake! Pistachios are actually very impressive in terms of what they can do for you and certainly rival the other superfoods that seem to have better PR managers.<\/p>\n\n\n\n

In this post, we\u2019ll examine a whopping 21 different benefits of pistachios and show how they can improve your hair, your skin and your overall health to a pretty impressive degree. By the end, you might just consider upping your intake!<\/p>\n\n\n\n

So what is a pistachio precisely? Known by the names \u2018pista\u2019 and \u2018pistha pappu\u2019 in their Western Asian home, the pistachio is technically not a nut, but a fruit. That\u2019s your first surprise! Despite this, the hard outer shell of the fruit makes it much more similar to a nut and what you\u2019re actually eating inside is just a yellow colored seed. So now you know!<\/p>\n\n\n\n

That seed is where all the goodness lies and as we\u2019ll see in a moment, there are a remarkable number of things that this item can do for you\u2026<\/p>\n\n\n\n

1.  Heart Health<\/h3>\n\n\n\n

First up, pistachios are highly effective at improving your cholesterol levels. This means that they are able to not only increase the good cholesterol<\/a> (HDL) but also reduce the amount of bad cholesterol called LDL.<\/p>\n\n\n\n

This is important because it allows blood to flow more easily around the body, less hampered by deposits of fat. On top of this, pistachios can also strengthen the nerves that operate the heart, thereby helping it to beat more strongly and effectively.<\/p>\n\n\n\n

On top of this, pistachios also contain a lot of antioxidants which can further help to protect the heart against wear and tear and specifically from damage from free radicals.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>2.  Anti Inflammatory<\/h3>\n\n\n\n

Pistachios also have the advantage of being anti-inflammatory, which is due to the large amounts of vitamin A, vitamin E and antioxidants. This is a very important benefit because it can improve your health across the board.<\/p>\n\n\n\n

Inflammation is responsible for pain caused by arthritis and other conditions but it can also cause us less obvious problems \u2013 even in healthy patients.<\/p>\n\n\n\n

Did you know for instance that pro-inflammatory cytokines<\/a> can affect the brain leading to brain fog, lethargy and even depression?<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>3.  Powerful Shells<\/h3>\n\n\n\n

Remember what we said earlier? While pistachios<\/a> are generally considered nuts, they actually have more in common with fruits and what we think of as the \u2018shell\u2019 is in fact the fruit itself. So it should come as no surprise therefore that there is actually a large amount of nutritional value to be found in the shells as well as the nuts.<\/p>\n\n\n\n

In particular, you will find large amounts of antioxidants in the shells as well as nutrients that can enhance cellular metabolism.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>4.  Anti-Aging<\/h3>\n\n\n\n

Because pistachios are high in antioxidants, that means that they can help to prevent some of the visible signs of aging. Antioxidants are substances that combat the action of free radicles \u2013 molecules that travel around the body and cause damage when they come into contact with the cell walls<\/a>.<\/p>\n\n\n\n

While this damage is microscopic and too small to have any visible effect, it can eventually build up to the point where it becomes visible.<\/p>\n\n\n\n

For this reason, consuming pistachios and other sources of antioxidants may actually be a useful way to slow the visible signs of aging.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>5.  Anti-Cancer<\/h3>\n\n\n\n

While we\u2019re focussed on the antioxidant benefits of pistachios, let\u2019s consider for a moment the impact that they can have on cancer<\/a> too. You see, cancer is caused by mutations affecting the nucleus of the cell and more specifically, the DNA.<\/p>\n\n\n\n

These mutations are often caused by a bombardment of free radicals which can damage the cell walls and eventually penetrate deeply into the nucleus of the cell to damage the DNA. This then proliferates as the mutation is copied and replicated each time the cell splits and divides via mitosis.<\/p>\n\n\n\n

Therefore, getting pistachios in your diet may also be an effective way to help reduce the likelihood of developing cancer.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>6.  Moisturising<\/h3>\n\n\n\n

Pistachios are well known for their moisturising benefit and the natural saturated fats<\/a> they contain can help to improve the condition of your skin over time. What\u2019s more, is that the saturated fats can help to moisturise the skin when applied directly (topically).<\/p>\n\n\n\n

This is one reason that pistachios are very commonly used as an ingredient called a \u2018base oil\u2019 for traditional massage and aromatherapy lubricants.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

7.  Aphrodisiac Properties<\/h3>\n\n\n\n

An aphrodisiac<\/a> is any food or ingredient that appears to increase libido and sex drive. That\u2019s exactly what pistachios appear to do and in one study conducted by Aldemir et al, it was found that they could greatly enhance sexual vitality in men.<\/p>\n\n\n\n

In the study, participants took 100 grams of pistachios a day for three weeks and they were found to see improvements in their erectile function of up to 50%. This was confirmed via the use of ultrasound scans.<\/p>\n\n\n\n

Why might this be the case? It is hard to say. However, we might imagine that it has something to do with the fat content and the magnesium, both of which can play a role in increasing testosterone.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>8.  Dietary Fiber<\/h3>\n\n\n\n

Pistachios are a source of dietary fiber and a single serving of around 1 ounce of pistachios will get you as much as 3 grams of fiber<\/a>. That should be enough to help improve the function of your digestive tract, as well as to improve blood pressure and more.<\/p>\n\n\n\n

Many of us do not get enough fiber in our diets, so this is one more very compelling reason to seek out pistachios and add them to your routine.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>9.  Iron Absorption<\/h3>\n\n\n\n

Pistachios have a high content of copper which we know can improve the absorption of iron from other food sources. This is important for women in particular who see a monthly decrease in their iron levels. It\u2019s also important for anyone suffering with anemia<\/a>.<\/p>\n\n\n\n

Iron of course has many benefits, helping to encourage healthy and normal blood flow and to carry more oxygen and nutrients to the brain where they are needed.<\/p>\n\n\n\n

When you are trying to get more of any nutrient or substance in the body, it is always critical that you think not just about how much of that substance you are actually consuming directly, but also how much of it the body is able to use: how it is being absorbed.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>10.  Eye Health<\/h3>\n\n\n\n

Pistachios contain lutein which is an important nutrient known to help improve eye health, especially in older age.<\/p>\n\n\n\n

Specifically, lutein<\/a> is known as a nutrient that is able to prevent and slow down macular degeneration and it seems to do this by providing more pigment for the eye, thereby reflecting more of the sun\u2019s light back and not allowing it to damage the retina.<\/p>\n\n\n\n

This is why many older patients that are struggling with deteriorating vision will be recommended to take a lutein supplement. You can get yours from your pistachios and hopefully avoid the condition ever arising in the first place.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>11.  Brain Development and Performance<\/h3>\n\n\n\n

More interesting still, is that lutein appears to help increase brain function. In studies, it has been found that children that were provided with extra lutein during their development would be more likely to reach important developmental milestones more quickly. In other words, they would learn to follow objects with their gaze more quickly, to hold eye contact while speaking and to perform better in school exams.<\/p>\n\n\n\n

Meanwhile, adults also appear to perform cognitively better when given lutein supplements<\/a>.<\/p>\n\n\n\n

Specifically, it seems to improve focus, attention, memory and many other measures of fluid intelligence.<\/p>\n\n\n\n

This isn\u2019t yet fully understood but considering the eyes are considered the only \u2018external\u2019 part of the brain, it makes sense.<\/p>\n\n\n\n

It would appear that lutein likely works by improving brain plasticity: the brain\u2019s ability to adapt and change shape in response to learning.<\/p>\n\n\n\n

This plasticity would also be enhanced by increased intake of magnesium. And guess what is also in pistachios? You guessed it!<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>12.  Energy Levels<\/h3>\n\n\n\n

Finally, one more advantage that comes specifically from pistachios, is that they should be able to increase energy levels. This was found in a study that looked at mice given lutein and then left in their cage with a wheel. The mice that had the extra lutein began to run long distances on their wheel without any stimulation to do so.<\/p>\n\n\n\n

They also burned fat at a faster rate and ended up losing weight as a result. This led some writers to dub lutein as the \u2018personal trainer nutrient\u2019.<\/p>\n\n\n\n

What really seems to be going on here is that pistachios can increase the function of the mitochondria. Mitochondria are small elements that float around inside the cells and that the body uses in order to make useable energy from glucose<\/a>. They play an important role then and should be able to help you lose more weight and feel more awake in the mornings.<\/p>\n\n\n\n

Did you know that researchers think that mitochondrial count and function is the reason that young children have so much energy all the time?<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>13.  Combat Against Diabetes<\/h3>\n\n\n\n

It appears that pistachios may be useful for helping to control the symptoms of diabetes<\/a>. This is because those suffering with the condition may find that sugars form inappropriate bonds with proteins and therefore make them unusable.<\/p>\n\n\n\n

This process is what is known as glycation. Several of the nutrients in pistachios should help to reverse this process and therefore may help to control the symptoms of diabetes.<\/p>\n\n\n\n

When you combine this with the other mechanisms through which energy levels can be improved, this makes pistachios one of the best options for those looking to lose weight and\/or feel more energetic.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>14.  Low Calorie<\/h3>\n\n\n\n

Pistachios are among the most useful foods for those looking to lose weight. This is because they\u2019re just perfectly small enough to be easily snacked on throughout the day without adding drastically to weight gain.<\/p>\n\n\n\n

And actually, even if you go overboard and eat too many pistachios, you will still find that they are relatively low in calories<\/a> and high in nutrients.<\/p>\n\n\n\n

Specifically, you\u2019ll get around 562 calories from 100 grams of pistachios \u2013 which is more than most of us would be likely to eat in one sitting!<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>15.  Nerve System Support<\/h3>\n\n\n\n

Want another example of how pistachios can boost your energy levels? Then look no further than the nervous system. Thanks to the content of vitamin B6, pistachios are highly beneficial to the nervous system. Amines are what the nervous system uses as its \u2018messaging molecules\u2019 and these require vitamin B6<\/a> to be formulated.<\/p>\n\n\n\n

The vitamin is what is used to create the myelin sheath around the nerve fibers and this then helps to improve the communication between those nerves.<\/p>\n\n\n\n

This is another way in which pistachios can also help to increase athletic performance and it\u2019s one way that they can help to strengthen the heart too.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>16.  Protein<\/h3>\n\n\n\n

Pistachios are a great source of protein. If you consume 100 grams of pistachios, then you would get 20g of protein, which is actually quite a large amount.<\/p>\n\n\n\n

Protein is an important addition to our diet for numerous reasons. Firstly, protein is where the body gets its amino acids and these are then in turn used to build muscle tissue<\/a>, connective tissue and more.<\/p>\n\n\n\n

On top of that, protein is a good source of energy that is low calorie (4 calories per gram, versus the 9 of fats) and that requires some energy to digest giving it a \u2018thermic effect\u2019.<\/p>\n\n\n\n

This is another reason that pistachios are a good choice of \u2018snacking food\u2019 for those looking to lose weight. They should also make the dieter feel fuller as a result of this.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>17.  Memory<\/h3>\n\n\n\n

We\u2019ve seen a few ways that pistachios can help to encourage learning in the brain. They make the brain more plastic thanks to the magnesium content and the lutein.<\/p>\n\n\n\n

But there\u2019s another way that pistachios improve learning too and that is through their content of vitamin B6. We\u2019ve already seen how vitamin B6 is used to create myelin sheaths and what this can do for the nervous system<\/a>.<\/p>\n\n\n\n

But that also includes the brain, where the myelin is used to strengthen old connections and help us to retrieve old memories more quickly.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>18.  Sleep<\/h3>\n\n\n\n

Another benefit of that magnesium is that it can help to enhance your sleep.<\/p>\n\n\n\n

This is because magnesium is a) able to help the muscles relax and feel calm and b) able to quieten activity in the brain by working as an inhibitory neurotransmitter.<\/p>\n\n\n\n

This is the same reason that many of us will enjoy a nice warm glass of milk <\/a>before bed.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>19.  Bones<\/h3>\n\n\n\n

The magnesium content in pistachios makes them useful for improving the absorption of calcium. Then there\u2019s the fact that the pistachios themselves also contain calcium<\/a> (10% of your DV from 100grams) and the fact that they are a good source of protein too.<\/p>\n\n\n\n

All these things can add up to help fortify and strengthen the bones, preventing breaks and other injuries.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>20.  Post Exercise Recovery<\/h3>\n\n\n\n

There are many different reasons that pistachios make a great snack following a workout. The vitamin B6 and iron help to encourage healthy blood flow to fuel and repair the muscles<\/a> for instance, while the body can use the protein content to restore muscle fibers.<\/p>\n\n\n\n

On top of all this though, you can also use magnesium to help relax the muscles and B6 to repair the heart. The increased testosterone production won\u2019t hurt either!<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure>21.  Versatile and Delicious<\/h3>\n\n\n\n

Are you sick and tired of \u2018health foods\u2019 that bring nothing to the table in terms of food? Things like kale and quinoa aren\u2019t exactly delicious no matter how much you dress them up.<\/p>\n\n\n\n

But that\u2019s the great thing about pistachios: not only are they healthy, they also taste great. These are rich little nuts that can really liven up a salad, a cereal or a plate of snacks. You can add them to sandwiches, smoothies<\/a> and much more and this versatility also makes them especially handy.<\/p>\n\n\n\n

If you want a way to quickly and easily increase the amount of nutrition in your meals\u2026 just sprinkle over some pistachios!<\/p>\n\n\n\n\n\n\n\r\n

<\/div>