Pistachio, nutritional properties

Pistachio, nutritional properties

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Pistachio nutritional properties and benefits. From calories to proteins, all the nutritional values ​​and virtues of this seed.

THELpistachioit is a very energetic seed, just think that 100 grams of product provide 562 calories. THEfatcontained in thepistachiothey are almost completely unsaturated and make up 56 percent of the semen. With this initial news, you will have understood that thepistachiosthey can represent a delicious energy snack.

Pistachio, properties and benefits

As part of a balanced diet, regular consumption ofpistachioprotects the circulatory system from increased cholesterol and related diseases such as strokes and heart attacks.

Thepistachioit is also a source of valuable plant proteins. Proteins make up 18 percent of this seed and its presence in the diet improves its nutritional quality by expanding the range of amino acids taken.

Not just macro-nutrients, thepistachioit is rich in micronutrients such as iron, calcium, phosphorus, potassium, manganese, zinc, copper and selenium. Even the vitamin content should not be overlooked, especially due to the presence of B vitamins and vitamin E.

A study conducted in Turkey and published in the authoritative journalNutritionin 2009, he demonstrated that a Mediterranean-type diet, in which about 20 percent of the daily calories were provided bypistachios, produced an increase in good cholesterol (HDL) with a consequent reduction in bad cholesterol (LDL cholesterol).

Research has highlighted, among other things, how the consumption of pistachio led to a reduction in triglycerides and in the risk of diabetes.

Among other benefits, pistachios would reduce blood pressure not only for the high potassium intake but also for some mechanisms involving amino acids such as arginine, a precursor of nitric oxide, a compound that helps blood circulation. in the jars.

How many pistachios can you eat in a day?

An intake of 20 percent of calories through the intake of pistachio, means consuming, on a daily basis, 60 grams of pistachios in a diet of about 2,000 calories per day.

Do pistachios make you fat?

Yes, if we consider that 100 g of product bring about 560 kcal of energy, it can be said that pistachios make you fat if consumed excessively. The consumption of pistachios must be integrated into a well balanced diet.

An estimate from the FDA (the AmericanFood and Drug Administration) reported that a total consumption of nuts (pistachios, walnuts, almonds…) of 1.5 ounces (42.5 g) protects us from the risk of contracting heart disease.

Pistachio, contraindications

Thepistachioit is a seed that should be eaten fresh or toasted and salted. The consumption ofroasted and salted pistachioit is recommended especially in summer, for those suffering from low blood pressure. On the contrary, hypertensive people, heart patients and those suffering from renal failure should avoid consuming salted pistachio precisely because of the high salt content.

The best way to consumepistachiosconsists of ingesting them naturally: toasted on a hot plate or in the oven, and then served to enrich salads, desserts, baked goods or to eat alone.

Where to buy natural pistachios? In any well-stocked supermarket. If you are looking for chopped pistachios (for desserts, waffles, to enrich salads and fresh cheeses, to make pistachio pesto or for baked goods), then, it is worth buying and selling online; on Amazon, for example, you can buy packs of 200 - 500 gr at much lower prices than those offered by classic supermarkets. For all information on selling prices, I refer you to"This Amazon page". Also on Amazon you can buy pistachios already shelled or unshelled and unsalted, but these, as stated, are also easily found in the supermarket nearby :)

Pistachios, nutritional values

Pistachio calories: 562 kcal

We report thenutritional valuesfor 100 g. of product. Let's start with the macronutrients, carbohydrates, fats and proteins.

  • Carbohydrates: 27.51
    - from sugars: 7.66 g
    - from fibers: 10.3 g
  • Fat: 45.39 g
    - saturated: 5.56 g
    - monounsaturated: 23.82 g
    - polyunsaturated: 13.74 g
  • Protein: 20.27 g

Pistachios, nutritional values: micronutrients

By micronutrients we mean vitamins and mineral salts.

Nutritional values, vitamins

  • Vitamin A: 1205 μg
  • Vitamin B1 (thiamine): 0.87 mg
  • Vitamin B2 (Roboflavin): 0.16 mg
  • Vitamin PP - B3, Niacin: 1.3 mg
  • Vitamin B5 (pantothenic acid): 0.52 mg
  • Vitamin B6: 1.7 mg
  • Vitamin B9 (folic acid): 1.7 mg
  • Vitamin C: 5.6 mg
  • Vitamin E: 2.3 mg
  • Vitamin K: 12.2 μg

Nutritional values, mineral salts

  • Calcium: 105 mg
  • Iron: 3.92 mg
  • Magnesium: 121 mg
  • Manganese: 1.2 mg
  • Phosphorus: 490 mg
  • Potassium: 1025 mg
  • Zinc: 2.2 mg

How to grow pistachios

Did you know that pistachios can also be grown here in Italy? Cultivation is cheaper in the South. Here is all the information:How to grow pistachio.

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Video: The health benefits of almonds, walnuts and pistachios (July 2022).


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