Calories in Pistachios
It is seen that the minute you offer nuts to people, they are a bit apprehensive in eating them, fearing the high fat content. But the truth behind these fats in nuts is far from the general outlook. Pistachios are small trees native to Greece, Syria, Iran, Kyrgyzstan, Turkmenistan, Turkey, Pakistan and Afghanistan. They were introduced in America in 1854 by Charles Mason, by distributing the seeds for experimental cultivation in California, Texas and few other southern states. Today, the world production of pistachios in California stands second in the world after Iran. About 65% of the pistachios produced in California are imported to Europe, Canada and Japan. Do you know what are the many health benefits of pistachio, the popular dried fruit? The nutritional value of pistachios is very high, and you will be introduced to them with the help of the following information on pistachios nutritional facts.
Nutritional Value of Pistachios
The nutritional value of pistachios make it a high energy nut. The calories in pistachios is about 570 KCal. That is pistachios calories is about 2390 kJ in about 100g of pistachios. They are a great source of minerals like copper, manganese and phosphorus. These minerals help building strong and healthy bones. Pistachios also contain potassium and magnesium, which help regulate the heart rate and blood pressure.
Pistachios are rich source of vitamin B6 and other vitamins that help the immune system fight infections. The nutritional value of pistachios also shows that it helps in building muscles and provides instant energy. According to a USDA study, pistachios nuts have the highest amount of antioxidants compared to 100 different foods. Antioxidants are very important in combating free radicals that cause cell damage. It contains vitamin E, that is rich in 23g per serving of gamma tocopherol. This helps maintaining the cell integrity of the mucous membrane and skin.
The nutritional value of pistachios also include the presence of lutein and zeaxanthin. These two antioxidants are very good for eyes and are found in significant amount, only in pistachios. They are very helpful in reducing age related macular degeneration (AMD), that causes blindness in adults over 65 years of age. The nutritional value of pistachios shows it contains 3g dietary fiber that is about 12% of the daily intake recommended value. So this pistachios nutritional fact makes it equal to a serving of oatmeal.
The nutritional value of pistachios include 6 g of protein, 9 g of total carbohydrates. Pistachios are also high in monounsaturated fats. It has 7g of monounsaturated fat per serving. According to scientists, these fats help maintain the good cholesterol, that is, HDL levels and reduce the bad cholesterol, that is, LDL cholesterol levels. It also contains 4 g per serving of polyunsaturated fats. It contains only 1.5 g of saturated fat per serving, with no trans fat and zero cholesterol.
Health Benefits of Pistachio
- Pistachios are rich in monounsaturated fatty acids like oleic acid. Research has found it helps in preventing coronary artery diseases, heart attacks and maintains a healthy blood lipid profile.
- The health benefits of pistachios show it contains carotene, vitamin E and polyphenolic compounds. These compounds have been found to remove toxic oxygen free radicals, thus, preventing diseases, cancer and infections.
- The pistachio oil has an emollient property that keeps the skin healthy and does not allow it to dry. It is used in cooking and as 'carrier or base oil' in commercial production of medicines for massage therapy, aromatherapy and cosmetic industry.
- It also contains calcium that helps build strong teeth and bones and carry out normal nerve functions.
- The health benefit of pistachios also show the presence of iron that is an essential component of the hemoglobin in red blood cells.
- Zinc is also a part of the health benefits of pistachios, and it helps in promoting cell reproduction and tissue growth during the process of wear and tear of the body parts.
- The health benefit of pistachios also plays a role in losing weight. They contain a significant amount of protein, fat and dietary fiber that promotes a feeling of fullness, thus reducing the chances of overeating.
- It contains fiber that plays an important role in weight management and controls blood sugar levels.
- Pistachios contain more antioxidants that green tea.
- There are more than 10 types of antioxidants in pistachios that help prevent many chronic diseases.
- Recent studies have discovered presence of oleoylethanolamide, a compound that acts as an appetite suppressant.
- Pistachios are naturally trans fat-free thus, can be roasted.
- It contains phytosterols that help control cholesterol.
- The amount of potassium found in a serving of pistachio is more than the amount of potassium found in half of a large banana!
- One serving of pistachios contain fiber that is equal to eating three plums.
