Pistachios Nutrition

Pistachios, a member of the cashew family, are the pleasantly sweet, flavorful nuts that taste great and are amazingly healthy.

In fact, they are near the top of the healthiest nuts list and certainly come with such benefits that are absolutely essential for your overall health. So here are some of pistachios nutrition facts:

• Good source of protein (21g in 100g), healthy fats (24g monounsaturated fats like healthy oleic acid, 14g polyunsaturated fats and less than 5g saturated fats per 100g), dietary fibre (10.5g per 100g), minerals (more potassium in 100g pistachios than a large banana) and zero cholesterol.

• They are a great source of energy– 560 calories in 100g, but still not fattening when eaten in moderation.

• Excellent source of antioxidants– carotenes, phytochemical and polyphenolic compounds, lutein (for eye health) and vitamin E. Consuming them regularly will help combat free radicals that may cause many diseases including cancers.

Pistachios are such great sources of antioxidants that they are more powerful than garlic, blueberries, blackberries and pomegranate juice in terms of antioxidant power.

• They help lower bad LDL cholesterol and increase good cholesterol HDL, hence help prevent cardiovascular diseases due to phytosterol compound.

• Pistachios are a great source of vitamin E, which is important for maintaining skin health while protecting your body from harmful free radicals. Eating pistachios regularly will help keep your skin healthy and moisturized.

• They contain good amounts of B vitamins– niacin, thiamin, riboflavin, B-6, folic acid, pantothenic acid.. each with different functions.

• Iron, zinc, selenium, calcium, copper (helps facilitate iron uptake and keep blood well oxygenated), manganese (another powerful antioxidant), phosphorus minerals that are essential for your body.

• They are great for weight loss due to lower calories and fat than other nuts, while keeping you full with higher dietary fiber and monounsaturated fat content. Try and have them unsalted and roasted without oil.

You can find pistachios year round at the shops. Get the healthy looking unshelled ones that are free from cracks and with white color shell. And keep them in a cool dry place for a couple of months maximum.

You can crush the roasted pistachios and sprinkle them over any kind of desserts, cakes, fruit salads, yogurt, salads and many main dishes.

Chopped pistachio filled baklawas are popular in many Middle Eastern countries. They are yummy served with plain vanilla ice cream. They also make the amazing pistachio ice creams in Turkey.

You will also find pistachios in many regional dishes in Gaziantep in Turkey’s South Eastern Province. We had the most amazing kebab made with pistachios in an Antep- Turkish restaurant.

Pista is the name given to pistachios in India and South East Asia. Again, you wil lfind them in a large variety of dishes.

They require hot and dry climates and cool winters and the largest producers are Iran, USA, Turkey, China and Syria.

*Pistachio allergies may occur in sensitive people as it contains anacardic acid (urishol).

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