Title – Benefits & Nutrition of Pista
Nuts are nature’s bounty that comes in small bundles delivering a host of healing health benefits. Crunchy, flavourful, bite-sized nuts are laden with a dense nutrient profile that make for a healthy snack. Almonds, walnuts, cashews and hazelnuts make a punch of wholesome delights, but of all the nuts pistachios often remain undervalued. Pistachios are one of the oldest cultivated trees, which live up to 300 hundred years and takes about 8-10 months of harvest. Pistachio belongs to the Anacardiaceae, cashew family, the genus Pistacia. It is a drupe, where the fruit bears a large, elongated seed in the centre that is edible and used widely in cuisine across the globe and available all through the year.
Benefits & Nutrition of Pista Daily
The Pistachio Plant
The pistachio tree is native to Central Asia, Iran and Afghanistan. In India, it is grown in the state of Jammu and Kashmir that has an ideal temperature for its cultivation. The tree requires a ray of good sunshine to grow and it is highly tolerant to saline soil as well, while special care has to be given during the process of growing young seedlings. The pistachio trees thrive in temperatures ranging between -10 C in winter and 48 C in summer and are prone to spoil if they get too much water in winter. Hot, long summer months are needed for proper ripening of the fruit. The tree grows up to 10 m long with deciduous pinnate leaves, while the flowers are unisexually borne in panicles and have a separate male and female tree. The pistachio kernel has light green flesh with a unique flavour, as the fruit ripens, the shell changes colour from green to yellow/red and splits partly open, which is known as dehiscence and occurs with an audible pop.
Benefits & Nutrition of Pista For Skin
Nutrient Values In A 100 g Serving Of Pistachio:
Energy 557 Kcal
Carbohydrates 27.97 g
Protein 20.60 g
Total Fat 44.44 g
Cholesterol 0 mg
Dietary Fiber 10.3g
Vitamins
Folate 51 µg
Niacin 1.3 mg
Pantothenic acid 0.520 mg
Pyridoxine 1.7 mg
Riboflavin 0.160 mg
Thiamin 0.870 mg
Vitamin A 553 IU
Vitamin C 5 mg
Vitamin E 22.60 mg
Electrolytes
Sodium 1 mg
Potassium 1025 mg
Minerals
Calcium 107 mg
Copper 1.3 mg
Iron 4.15 mg
Magnesium 121 mg
Manganese 1.2 mg
Phosphorus 376 mg
Selenium 7 µg
Zinc 2.20 mg
Incredible Health Benefits Of Pistachios
Potent Antioxidant Effects
Antioxidants are essential compounds that hold a significant role in boosting overall health, they prevent cell damage and lowers the risk of diseases such as cancer, heart disease and inflammation. Pistachios are an abundant source of antioxidants such as lutein, zeaxanthin that protect eyes from damage caused by age-related macular degeneration and promote vision. Noteworthy levels of polyphenols and tocopherol in pistachios may help prevent the risk of cancer and heart disease. Furthermore, the antioxidants in pistachios are easily assessable and well absorbed during digestion.
Augment Heart Wellness
Adding pistachios in a well-balanced diet in moderate amounts help in optimizing cardiac health. Laden with healthy monounsaturated fatty acids pistachios helps regulate high blood pressure. Rich in L-arginine, which is converted into nitric oxide helps dilate blood vessels, this averts fatty deposit in heart vessels, easing cardiac muscle function and lowers the risk of atherosclerosis. Aside these, the richness of phytosterols in pistachios lowers the absorption of dietary cholesterol from foods reducing the risk of cardiovascular disease. So, if you wish to keep heart healthy, make sure you have a fistful of nuts that also includes pistachios.
Supports Weight Loss
Nuts are a good lot of foods that can be added as a healthy snack in a weight loss regimen. Pistachios abundant in dietary fibre and protein keep you satiated, reduces overall calorie intake and control unwanted hunger pangs. Several studies have also disclosed that consuming pistachios reduces fat content and overtime keep inches off your waist.
Promotes Gut Health
Pistachios are a great source of fibre providing 3 grams per serving. The gut bacteria ferment this fibre and make short-chain fatty acids which offer several health benefits. Butyrate is one such valuable fatty acids and its consumption increases good bacteria in the gut that eases the digestion process and lowers the risk of digestive disorders.
Manages Diabetes
Being low on glycaemic index, pistachios don’t spike blood sugar levels, while it also increases the levels of peptide 1, a hormone that regulates glucose levels. Evidence also stated that dietary addition of pistachios can have positive impacts on glycaemic profile, blood pressure, reduces inflammation and obesity in diabetic patients. Moreover, pistachios bestowed with antioxidants, carotenoids, and phenolic compounds are beneficial for blood glucose control.
Benefits & Nutrition of Pista During Pregnancy
Pistachios For Pregnant Women
Pistachios supply a daily dose of vital nutrients that are essential for women during pregnancy. Endowed with vitamins such as B6, A, C and K that maintain healthy blood levels, promotes growth and development of the foetus. They also serve as a wholesome snack for breastfeeding mothers and help them meet the increasing demands of energy.
Improves Sexual Health
Pistachios are valued as a potent aphrodisiac that boosts fertility and sexual health in men. Anecdotal evidence reveals that consuming a handful of nuts on a daily basis was found to improve vitality and libido. Pistachios are known to encompass highest volumes of phytoestrogen that may increase estrogen levels and regulate the normal menstrual cycle. Apart from this, laden with arginine, phytosterol and antioxidants it is also beneficial to treat erectile dysfunction.
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Tags – Pista Benefits, Health Tips