The Incredible Benefits Of Eating Pistachios Every Day
Eating pistachios every day is a habit that some people have. They consider that, by regularly incorporating this food, in moderate amounts, into their diet, they can make it more complete and healthy.
If you are curious to know what benefits the consumption of pistachios could provide, then read on, because below we will comment on several interesting facts.
Pistachios, rich in monounsaturated fats
The experts of the Spanish Nutrition Foundation (FEN) indicate that pistachios are a source of: unsaturated fatty acids, monounsaturated fatty acids, fiber, calcium, magnesium, zinc, potassium, phosphorus, iron, thiamine, vitamin E and folates.
They also comment that “a serving of pistachios covers 15% of the recommended daily intakes of phosphorus, a mineral that contributes to the maintenance of bones in normal conditions.”
Although all nuts are very healthy and nutritious foods, the pistachio stands out in a special way as a good complement to the diets of people who need to gain weight in a healthy way.
Pistachios are one of the nuts with the highest amount of calories, therefore, they are high in unsaturated fats, especially monounsaturated.
Why eat pistachios every day?
Although it is true that not everyone should eat pistachios every day to stay healthy, there are people who can benefit a lot from their consumption, such as people with problems in the bone system, people with low weight and patients with cardiovascular diseases.
1. They promote good cardiovascular health
Due to its nutrient and antioxidant content, pistachios are a food that can contribute to cardiovascular health. Thanks to its content in phytosterols, arginine, resveratrol and lutein, this dried fruit:
It can help regulate high blood pressure, lower cholesterol, take care of the heart muscles and, in a way, prevent atherosclerosis.
2. They help prevent migraines
Pistachios contain magnesium, a mineral that, among other things, regulates the function of muscles throughout the body (including the heart) and nervous system, blood sugar levels, and blood pressure. In addition, it helps build protein, DNA, and bone mass.
According to the experts of the National Institutes of Health:
3. They contain antioxidants
This dried fruit has a high content of antioxidants such as vitamin C, vitamin E, selenium or resveratrol. These nutrients protect us from the damage caused by free radicals, both at the cellular level and at the external level. This way we prevent premature aging and keep the skin healthy and well nourished.
3. They take care of the muscles
Due to its potassium content, eating pistachios is very good for taking care of the muscles and maintaining a good physical performance. It favors muscle contraction, nerve transmission and also favors the elimination of retained fluids.
4. They have antidiabetic properties
Pistachio stands out for being the best dried fruit to prevent type 2 diabetes, thanks to its content of beta-carotenes, procyanidins and fiber. According to some studies, its regular consumption reduces blood sugar levels and improves insulin resistance.
5. They take care of the sight
Containing lutein, riboflavin, and zeaxanthin, pistachios are also good for maintaining good eye health. This makes pistachios an excellent remedy to prevent and improve vision problems.
6. They help regulate intestinal transit
Pistachios are very rich in fiber, a nutrient that supports and regulates intestinal function. In this way, and with a diet rich in fruits and vegetables, we can prevent constipation.
7. Prevent anemia
Pistachio is a food that also contains iron. Therefore, it can help prevent iron deficiency anemia. However, we recommend following a varied diet and also eating foods rich in vitamin C (citrus fruits, peppers, etc.) to improve the assimilation of iron.
How many do we eat each day?
Nuts are highly recommended options to supplement the diet. However, we must consume them in moderation, since some, such as pistachios, are high in calories.
In general, it is recommended to eat a handful of nuts a day. However, in the case of pistachios, it is recommended to consume 49 units a day, which corresponds to about 30 grams if they do not have a shell.
Likewise, we remember that it is best to eat pistachios without salt to avoid an excess of sodium in our body, which would reduce the benefits of this dried fruit.
