Hello!
Although they may seem small, pistachios are packed with a lot of nutrition. We are both registered dietitian nutritionists as well as personal trainers.
Our favorite snacks are always shared, and our science geek side gets excited when more research backs them up. Recent studies add to the growing body of evidence that proves these little green nuts are healthy. These five facts may surprise you about the nutritional and health benefits of pistachios.
Top 5 Benefits of Pistachios that Keep us Happy
Pistachios are a Complete Protein
Recent research has shown that pistachios are rich in all nine essential amino acids1, making them a “complete” protein, similar to eggs and dairy.
his is an incredible score, especially for vegetarians and vegans who often struggle to find enough plant-based protein. A single ounce of pistachios has 6 grams of protein, which is almost as much as an egg.
Pistachios, unlike other complete proteins that must be refrigerated or cooked (like fish or beef), are easier to grab and go post-exercise snacks.
They contain the essential amino acids needed to build and maintain muscle mass as well as lean tissue. Our clients often keep small bags of pre-portioned Pistachios in their gym bags and cars so that they can grab a quick snack while on the move. Pistachios make a great dessert topping, and they are a good source of complete protein.
Pistachios Support a Healthy Immune System
Vitamin C-rich oranges are the most popular food for building immunity. However, pistachios also provide important nutrients that boost immunity. These include protein, vitamin B-vitamins and zinc.
Here’s how it works:
- To fight infection, B-vitamins (B1, Folate, and B6) are essential.
- Zinc, magnesium, and selenium can lower the severity and risk of viral infections. Many of our clients are not getting enough of these nutrients.
- Protein can help strengthen your immune system by supporting healthy immune cells that are responsible for eliminating viruses and damaged cells.
- Gamma-tocopherol, an antioxidant, can speed up recovery and reduce airway inflammation.
Pistachios are Good for Your Heart
Here’s how it works:
Thanks to their heart-friendly unsaturated fats and antioxidants–including vitamin E and lutein and zeaxanthin—pistachios are a heart-healthy choice. Plant phytosterols are naturally occurring compounds that lower blood cholesterol to protect the heart.
These delicious nuts also contain satisfying nutrients like pistachios. The FDA has a qualified health claim about nuts. It states that “Scientific evidence suggests but does not prove” that eating 1.5 ounces of nuts per day, including pistachios as part of a low-fat diet, may lower the risk of developing heart disease.
This is crucial because heart disease is the number one cause of death worldwide. If you are like many of our clients and have heart disease in your family, you will want to be able to avoid it by getting any nutritional edge.
Pistachios are Loaded with Nutrients
Pistachios are a great example of a food that packs a nutritional punch. The USDA Nutrient Database states that pistachios contain more than 30 vitamins, minerals, and phytonutrients. The pistachio nut is available in either a shelled or in-shell form.
It contains magnesium, fiber, and copper. If you are like us and are looking for ways to protect your eyes from the sun, blue light from phones and computers, and other eye problems, here is an eye-opening fact: Pistachios are the only nuts that contain lutein, carotenoids, and are essential for keeping your eyes healthy.
Pistachios May Help Win at Losing (weight that is)
It is true. It’s true. Pistachios are rich in fiber and protein, which help you feel satisfied and less likely to overeat. Research suggests that in-shell Pistachios might be the best choice if you are trying to lose weight. Pistachios are a great snack option for clients who are trying to lose weight.
Participants ate 41% fewer calories when they had the nuts cracked open than when the nuts were removed from their shells. Researchers believe that seeing evidence of empty shells can help reduce the risk of overindulging.
Comment below to tell us how you like your pistachios. We are girls who prefer to eat them whole, break the shell, and enjoy. However, we have never turned down pistachio-crusted fish or pistachios sprinkled with yogurt.
Thank you!
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