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Pistachios
are a
nut that
is
highly appreciated for its
flavor
and is part of many diets for its
nutritional value
. If you want to know more about its
origin
, its
benefits
and how many you can eat a day, keep reading.
Where do pistachios come from?
Pistachios
are the fruit of
Pistacia vera
, a small tree a few meters high also known
as
alfoncigo
. According to
National Geographic
, it is a plant that comes from
the Middle East
, "from the most mountainous areas of
Syria
,
Turkey
,
Iran
and
Afghanistan
." However, it is currently grown in many other countries around the world, including
Spain
.
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The properties of pistachios
Pistachios
are a
nut
with a
hard
shell
that is usually open when picked. This food provides different
nutrients
in a balanced way: 20.6% vegetable proteins, 15.6%
carbohydrates
, 6.5%
fiber
and 44.4%
fats
, of which the vast majority They are
healthy
, according to Dr.
Daniel González
. They are also a source of
minerals
such as
calcium
,
magnesium
,
zinc
,
potassium
and
phosphorus
.
What are pistachios good for?
They improve
heart health
and
cholesterol
.
They reduce
stress
.
They fight
anemia
by being rich in iron.
They improve
cardiovascular health
.
They control blood sugar
level
.
They are
antioxidants
.
They promote
intestinal transit
.
They contribute to the maintenance of
bones
.
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Is it good to eat pistachios every day?
Dr.
González
highlights that
nuts do not make you fat
unless they are consumed in excess: "They have a lot of
fiber
and are very
satiating
." It is not harmful to your health to eat one or two handfuls daily. "The
recommended serving
of
pistachios
per day should not exceed
30 or 40 grams
, which is equivalent to about
40 or 50
medium-sized shelled pistachios," details the
Pistamed
brand .
Is it good to eat pistachios during pregnancy?
Saber Vivir
experts
explain that
eating pistachios
in a moderate amount, preferably
raw
and
organic
, can be beneficial for pregnant women who have
difficulties regulating
blood sugar
levels
. Therefore, they are useful against
gestational diabetes
.
What vitamins do pistachios have?
Pistachios
provide the body with the
following
vitamins
:
Vitamin A
: contributes to maintaining the
immune system
and taking care of
eyesight
. It also works as
an antioxidant
that protects cells against
free radicals
.
Vitamin B6
or
pyridoxine
: helps produce
antibodies
and
hemoglobin
, break down
proteins
, maintain
normal
neurological function , regulate
blood sugar
, and prevent hair loss.
Vitamin B9
or
folic acid :
involved
in
protein
metabolism
and the
synthesis
of
red blood cells
,
white blood cells
,
DNA
and
RNA
. It is very important for
pregnant women
, since
it protects
the
embryo
from possible malformations. It is also essential for the
growth
and proper functioning of
cells
.
Vitamin E :
Mayo Clinic
experts
highlight that it is an important nutrient for
vision
,
reproduction ,
blood
,
brain
and
skin
health
. It also has
antioxidant
properties .
Vitamin K
: It is useful for taking care of
bones
and
tissues
,
as well as for
blood
clotting
.
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The (sexual) benefits of pistachios
Pistachios
help combat
erectile dysfunction
problems , according to a study carried out by the
Atatürk University Hospital and Research Center in Ankara
(Turkey): "We showed that a diet with pistachios improved the
IIEF
(
International Index of Erectile Function) without any side effects associated in patients with
erectile dysfunction
." These
nuts
are rich in
arginine
, an
essential
amino acid that has a
vasodilating
effect and helps improve blood flow.
A woman and a man in bedTOA HEFTIBA / UNSPLASH
Do pistachios improve fertility?
Pistamed
, a
brand focused on the cultivation and sale of
pistachios
, explains how this food helps
improve
fertility
.
The
nut
is a natural source of zinc, a mineral that "helps improve
reproductive function and maintains
testosterone
levels
in the
blood
." It also offers
fatty acids
, such as
omega 3
: "They increase the levels of the
female hormone
that is responsible for the proper functioning of the menstrual cycle. In addition, they improve the
quality
of the
embryos
."
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Who should not eat pistachios?
If you tend to have
high blood pressure
or suffer from fluid retention problems, you should be careful with
pistachios
. It is a
food
that is often presented with
excess salt
, which can affect your health.
How fattening is pistachio?
This
food
is very caloric and can make you gain weight if you consume it in excess. An edible portion of
100 grams
of
pistachios
provides
611 kilocalories
, as specified by the
Spanish Nutrition Foundation
. You must keep in mind that they are marketed in different ways, so those with
added salt
and other
additives
have different
nutritional values
.
Pistachios forming a heartPIXABAY
What happens if I eat pistachios at night?
A
diet
that includes
pistachios
at
dinner
can help you
fall asleep
and sleep better, since these
nuts
are high in
melatonin
.
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What can you do with pistachio shells?
The
Crafts for Home
channel teaches in this short
YouTube
video how
to
recycle
pistachio
shells
to
decorate
pots
. You just have to stick them in a
container
and paint it. You will achieve a striking result to show off in your garden.
Where to store pistachios?
Store
pistachios
in an
airtight container
, such as a glass container with a lid or a resealable plastic bag. This is essential to preserve them and prevent them from coming into contact with
humidity
, which causes the
nuts
to oxidize. You should keep them away from
sunlight
in a cool
,
dry
place
. Furthermore, in summer it is recommended to put them in the
refrigerator
.
A jar of pistachiosPEXELS
When do pistachios expire?
The
OCU
(
Organization of Consumers and Users
) points out that
nuts do not expire
, so there is no problem eating
pistachios
after the
best-before date
indicated on their packaging, "as long as they are not opened or show signs of deterioration." . It also indicates that these foods may have a worse
flavor
and
texture
, since it is common for them to
soften
and lose their
properties
over time.
Easy recipes to eat more pistachios
If you want to increase your consumption of
pistachios
and include them in different
dishes
, below you will find
easy recipes
to prepare with this product.
A different salad with pistachios
Sara Mancebo
shares through the
TikTok
account (@saborea.saludable) the recipe for a
salad
that includes a handful of
chopped pistachios
and other foods
:
a
zucchini
, a little
cottage cheese
,
cherry tomatoes
cut in half,
Padrón peppers
,
salt
,
pepper
,
olive oil
and
Modena vinegar
.
Try the pistachio carbonara
Cristina Nutritionist shows the recipe for a
carbonara with pistachios
on TikTok
. In addition to the aforementioned nuts (she crushes them in the
Thermomix
), she uses
6 egg yolks
,
pasta
, fried
bacon strips
,
Parmesan
cheese ,
salt
and
water in the dish.
This is how you can prepare stuffed pistachio tartlets without an oven
Nuria Díaz
, a graduate in Human Nutrition and Dietetics, proposes
pistachio tartlets
for
dessert
that she makes
without an oven
. The base ingredients
are
150 grams of
pistachios
and 70 grams of
rolled oats
. The
filling
has other foods, such as a
banana
, 100 grams of
blueberries
and
Greek yogurt
. The
coverage
includes 60 grams of
unsweetened chocolate
and a teaspoon of coconut oil.
Savor this cheesecake with pistachios
Pistachios
are
also present in many
cakes
. For example, the one taught by
Zaira Pons
, who shares recipes for a keto diet on
. The
base
of her
cheesecake
is made up of 120 grams of
almond flour
, 20 grams of
pistachio cream
and 20 grams of melted
butter
. For the
filling,
use 250 grams of
cream cheese
, 250 grams of
mascarpone cheese
, 250 milliliters of
cream
, between 20 and 40 grams of
granulated erythritol
, 50 grams of
pistachio cream
, a few drops of
vanilla essence
and three
large
eggs
. If you want to decorate the dessert, she suggests using 20 grams of
white chocolate
melted in a bain-marie, 20 grams of
pistachio cream
and a handful of these chopped nuts.
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