Sports nutrition articles

Pistachio: Properties and benefits

Pistachio is one of the most complete nuts that exist, with a pleasant texture and good flavor.

In this article we talk about its origin and we collect its properties and benefits it has on the human body.

Where does the pistachio come from?

It is native to the Middle East (Iran) and is from the same family as the cashew. It was already used by the Egyptians, Greeks or Romans who made it known throughout their empire from the XNUMXst century

In ancient times not everyone could eat pistachios as they were rare and considered a status symbol

Types of pistachio

There are different ways to eat pistachios, in the market they are fried, toasted, salted or raw, which is the healthiest option.

Pistachio properties

It has many properties, but we highlight the following:

  • Rich in magnesium, iron and calcium
  • Contains a high percentage of unsaturated fats
  • Good supply of carbohydrates
  • Source of vegetable protein
  • Contains Vitamins B6 and minerals such as zinc, potassium and phosphorus
  • Antioxidant power.

What does 100 grams of pistachios have?

Energy 562 cal
Total fat 45,39 gr
Monounsaturated fatty acids 23,82 gr
Polyunsaturated fatty acids 13,74 gr
Saturated fat 5,55 gr
Cholesterol 0 gr
Sugar 7,6 mg
Carbohydrates 27,5 gr
Saturated fat 5,55 gr
Dietary fiber 10.3 gr
Proteins 20,27 gr
Water 3,91 gr
Vitamin B9: XNUMX% RDI 51 g
Vitamin C: XNUMX% RDI 5,6 mg
Vitamin A 415 IU
Vitamin B9: XNUMX% RDI 1,7 mg
Vitamin E 2,30 mg
Vitamin B3: XNUMX% RDI 1,3 mg
football 105 mg
Iron 3,92 mg
Potassium: XNUMX% RDI 1.025 mg
Magnesium 121 mg
Phosphorus and Potassium 490 mg
Zinc 2,20 mg
Sodium 1 mg

Source: todoalimentos

 Are pistachios fattening?

The moderate consumption of pistachios is a great ally to have a healthy diet. If eaten raw, you can benefit from all its properties.

In a study published by the 'New England Journal of Medicine' it is recommended to eat a daily intake of about 28-30 grams of pistachios per day (about 50 pistachios per day with calories close to 130 Kcal)

 Pistachio benefits

Pistachio benefits
Pistachios with a little salt

Looking at the table above of all the properties that pistachio has, there is no doubt that it is a good food to incorporate into our diet.

Regular consumption of pistachios can have the following benefits

  • Improves cardiovascular health and cholesterol
  • They prevent the risk of cardiovascular diseases
  • They control sugar levels (vitamin B6.)
  • Rich in antioxidants
  • High nutritional value
  • Source of vegetable protein and carbohydrates
  • Reduces stress and anemia (phosphorus and iron)
  • Improves athletic performance (potassium)
  • High in magnesium, iron and calcium
  • Helps prevent obesity and diabetes
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