Pistachio nuts are commonly used as a topping or filling in cakes and desserts. These nuts have a sweet taste and are also highly nutritious. Eating pistachios can help reduce the risk of cardiovascular problems. However, consuming them in moderation is important as excessive consumption can harm health.

Nutritional content of pistachios

Pistachios are often called nuts even though this food is classified as a grain. To get pistachio seeds, you need to open the shell first. Pistachio seeds are green, and have a sweet taste with a hard but soft texture. On the market, you can get pistachios still in shell, peeled or ready to eat in processed form.

Pistachios are a food rich in nutrients. Some of the nutritional content in 28 grams of pistachios includes:

• Calories 159
• Carbohydrates 8 grams
• Fiber 3 grams
• Protein 6 grams
• Fat 13 grams

Pistachios also contain vitamins and minerals such as potassium, phosphorus, vitamin B6, thiamine, manganese and copper. The potassium content in 28 grams of pistachio nuts is greater than half a large banana. For those of you who need potassium intake, pistachio nuts can be a healthy alternative source of potassium.

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Benefits of Pistachios for Health

Pistachio nuts have a delicious taste and are easy to process into various snacks. Consuming pistachio nuts is known to have many health benefits, including:

Helps digestive health

Pistachios contain soluble and insoluble fiber which is good for the digestive tract. Insoluble fiber helps smooth bowel movements, while soluble fiber helps soften food waste so that stool is easily excreted during bowel movements.

The soluble fiber in pistachios also supports the growth of digestive bacteria which is useful for increasing intestinal mucus production and reducing inflammation in the digestive tract. The growth of these bacteria also helps reduce digestive problems such as constipation, colon cancer and diverticulitis.

Maintain cardiovascular health

High cholesterol is a risk factor for cardiovascular disease such as stroke. A study revealed that people who consume pistachios have lower cholesterol levels than people who consume other nuts such as walnuts, almonds, cashews, and hazelnuts.

Pistachios are also known to contain amino acids which play an important role in regulating the ability of blood vessels to dilate. Healthy blood vessels can support the body's systems to work well.

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Maintain blood sugar levels

Even though they have a higher carbohydrate content than other nuts, pistachios have a low glycemic index. This means that consuming pistachios does not cause a large spike in blood sugar. Pistachio nuts also contain high levels of fiber, protein and antioxidants which help control blood sugar levels.

Maintains brain health and function

Pistachios are rich in flavonoid antioxidants, such as anthocyanins and flavones. This compound may help protect against cognitive decline by reducing cell damage and inflammation in the brain. Consuming pistachios has also been linked to a reduced risk of dementia and depression.

Pistachios are a healthy snack with various benefits and can be consumed regularly at home. However, it is important to note that pistachios contain high levels of salt, so if you are required to limit your salt consumption, it is best to avoid eating too many pistachios. Additionally, if you have allergies, you should stop consuming pistachios immediately if an allergic reaction occurs, such as itching, swelling, or a reddish rash.

These are the various health benefits of pistachios. If you have questions about the nutrition of the food you will consume, you can consult with a nutritionist or use the consultation feature on the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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