If you follow us on social media, you’re bound to have seen various posts on the magnificent properties of the pistachio. In this article we examine the composition of this delicate nut. Will you join us?

Composition and properties of the pistachio for health

Low in calories

Yes, it is, by far, the nut that is lowest in calories, with only 564 Kcal/100gr. Only the chestnut, raw and peeled, has less. The pistachio ranks below cashews, with 574 kcal/100 gr; almonds, with 595 kcal/100gr; hazelnuts, with 646; walnuts, with 654; and, of course, pine nuts, with 674.

A high percentage of good fats

It has 58% monounsaturated fats and 33.5% polyunsaturated fats (a higher percentage of linoleic acid), which makes it one of the healthiest nuts.

Fatty acids are essential to our diets, as they favour cardiovascular health. The consumption of pistachios, as a substitute for other sources of fat, reduces total cholesterol by up to 2%, and increases HDL by 12%. *

Carbohydrates, fibre and protein

It ranks third in carbohydrates, with 28.66 g, after chestnuts and cashews. It is rich in fibre, surpassed only by almonds. As with protein content, pistachios and almonds are at the top of the list. When it comes to essential amino acids, however, the pistachio stands at the top.

The fibre provided by pistachios is mostly insoluble, helping to regulate intestinal transit, protecting against colon cancer, and reducing blood sugar levels.

Its protein content is one of the pistachio’s most remarkable qualities. In fact, it is so rich in protein that it is a clear alternative to the consumption of meat. In addition, proteins of plant origin are associated with a lower risk of suffering atherosclerosis.

Vitamins

In pistachios we find a large amount of:

• Vitamin C
• Thiamine (vitamin B1) involved in the transformation of foods into energy. It also participates in the absorption of glucose by the nervous system, a lack of which causes depression, fatigue and a loss of mental abilities. In addition, proper levels of this vitamin optimize one’s sight and reduce the likelihood of suffering from glaucoma.
• Vitamin A
• Riboflavin (Vitamin B2)
• Folic Acid (vitamin B9)
• Vitamin E. Some studies state that foods rich in it provide protection against some cancers.
• Pantothenic Acid (vitamin B5)
• Vitamin K

Folates

In order for our bodies to have folates (water-soluble Group B vitamins) we need to eat vegetables, some legumes, cereals and nuts. Folate deficiency is very harmful to foetuses and, in general, can be associated with strokes, some cancers, and cardiovascular diseases.

Phytosterols

Amongst nuts, pistachios contain the most, especially beta-sitosterol, with 214 mg/100g. In the body they are responsible for reducing the concentration of cholesterol and preventing cardiovascular diseases.

Minerals

The pistachio has, above all, potassium, followed by selenium and calcium. In addition, it is rich in sodium, phosphorus and iron, highly recommended for regulating heart rate and blood pressure.

Antioxidants

Amongst plant foods, nuts contain the most, although one needs to consume them with the skin covering the kernel. Its health benefits include the reduction of age-related cell degeneration, as it impacts the immune system and facilitates an increase in white blood cells.

 

What do you think about this list of the properties of the pistachio? More than a few, right? Thus, in defence of the Mediterranean diet, and taking due note of all these properties, you will understand why we encourage you to make the consumption of pistachios part of your daily life. We are sure that your body and mind will thank you for it. If, in addition, your business also depends on the sale of quality pistachios, don’t think twice! At Domo Pistachio we have a select pistachio. Get in touch with us!

 

References:

* https://www.researchgate.net/publication/26752594_Consumption_of_pistachio_nuts_beneficially_affected_blood_lipids_and_total_antioxidant_activity_in_rats_fed_a_high-cholesterol_diet

https://www.researchgate.net/publication/23245054_Effects_of_pistachios_on_cardiovascular_disease_risk_factors_and_potential_mechanisms_of_action_A_dose-response_study