Pistachios are one of the oldest and healthiest nuts known to man. Along with the traditional benefits offered by all nuts, they contain specific properties that give them a unique advantage as a dietary supplement. The carbohydrates, proteins, vitamins, and minerals, are all equally beneficial for the human body. They offer day-to-day benefits such as maintaining moisture in the skin, improving digestion, and protecting the eye from developing early symptoms of aging. It is also one of the few nuts that has a direct impact on sexual health and improves erectile function in men. However, they have other benefits that protect us from specific conditions and diseases. It directly impacts cholesterol and weight as well as diabetes. Having a handle on diabetes and its symptoms can reduce the risk of developing cardiac conditions.
Pistachios were one of the first edible nuts to be discovered, and are therefore extremely popular. They are sold and eaten across the world. A pistachio tree produces its first crop only after 10 to 12 years. They are a drupe, which means that the nut is actually a large seed which is centered in the heart of the pistachio fruit. The nut is covered by a dichotomous shell. The shell protects the nut from damage as well as infections. These nuts are available throughout the year and they are very common, so they can be purchased from any grocery store. Pistachios are available for consumption in a variety of forms, such as sweetened or salted and shelled or unshelled. Once purchased they are best when stored in an airtight container and kept in a cool, dry place. Exposure to moisture can soften them, and they can also go bad.
The best way to consume pistachios is to purchase them unshelled. Unshelled pistachios are the least processed and therefore the healthiest of all variants. Pistachios are one of the few nuts that contain most of the nutrients the human body needs to maintain its overall health. 1 ounce of pistachios, which is usually approximately 50 kernels or 28 grams, contains 159 calories. It contains 12.9 grams of fat, of which almost 88% are healthy, monounsaturated or polyunsaturated fats. Additionally, it also contains 7.7 grams of carbohydrates, 5.7 grams of protein, and 3 grams of fiber. Consuming only one ounce of pistachios a day can provide the body with 25% of its daily value of vitamin B6, 20% of thiamine, and 20% of copper. Further, pistachios also contribute to the body’s daily required intake of potassium, magnesium, iron, zinc, folate, calcium, vitamin A, vitamin C, vitamin E, and niacin.
Studies have shown that pistachios have a positive effect on men’s sexual health. One study showed that men between 38 and 59 who had been suffering from erective dysfunction for a year before participating in the study, saw an increase in erectile function by about 50% when they consumed only 100 grams of pistachios every day for lunch. There were no dietary changes, or changes in physical activity or lifestyle for the duration of the study. The positive effects were tested and confirmed by examining the amount of blood flowing into the penis. There was also an increase in serum lipid levels. The reason why pistachios are associated with erectile function is because they are relatively rich in the nonessential amino acid arginine. Arginine boosts nitric oxide in the body, which is a compound that relaxes blood vessels, and in turn keeps the arteries flexible and open.
Pistachio is one of the more well-known cholesterol reducing foods. Studies have shown that those who consume one to two servings of pistachios a day can lower their cholesterol levels. A decrease of 9% has been associated with those who consume one serving per day, whereas those consume who them twice a day show a 12% decrease. High cholesterol is one of the biggest risk factors in coronary heart disease. Lowering cholesterol lowers the risk of developing a coronary condition. Additionally, pistachios are rich in antioxidants, which are essential in maintaining cardiovascular health.
Consuming pistachios can not only help in maintaining weight balance, it can also help in losing weight. Instead of consuming unhealthy snacks that contain high amounts of sugar, sodium, and unhealthy fats, it is better to consume pistachios. It is a healthy snack as it contains monounsaturated and polyunsaturated fats, protein, and fiber. Therefore, it can keep your hunger controlled, and it also makes you feel full for a longer period of time. This can prevent you from overeating.This is a great supplement for those who are following weight-loss diets. Further, a research conducted by the UCLA School of Medicine showed the positive effect pistachios can have on maintaining weight. The subjects of the study substituted snacks like dairy products, potato chips, candy bars, and variants of buttered and microwaved popcorn with pistachios, accounting for 20% of their total calorie intake for three weeks, and did not gain bodyweight. In fact, their levels of bad cholesterol reduced and levels of good cholesterol increased.
Diabetes is not just a condition, it is a lifestyle. Therefore, just consuming or refraining from consuming certain food items doesn’t control diabetes effectively. Routine is equally important in treating this condition. Research conducted to determine the effects of daily pistachio consumption on blood sugar levels, inflammation markers, circulation, and lipid or lipoprotein on type 2 diabetes patients showed that it had a positive impact on cholesterol ratios, total cholesterol, and triglycerides. Controlling diabetes is essential because it can decrease the risk of developing heart conditions and a stroke. By consuming pistachios, as a supplement to their overall healthy diet, type 2 diabetes patients can improve their cardiometabolic risk factors.
While the concentration of unsaturated fatty acids is what makes the pistachio healthy, saturated fatty acids also contribute to the health of the body. These saturated fats keep the skin from drying. It can also help restore moisture in the skin, if it is already dry. It is one of the most recommended food items for those suffering from atopic dermatitis and eczema. Furthermore, oils extracted from the pistachio are extensively used as a base in traditional massage therapies as well as aroma therapy.
Pistachios contain a considerable amount of dietary fiber, which is able to meet a good portion of the daily required intake of fiber by itself. These dietary fibers help in the smooth digestion of food. Optimizing digestion ensures that the body is not storing unwanted fat. Additionally, it also keeps the entire gastrointestinal tract healthy and avoids blockages in the bowel by regularizing bowel movements. A daily serving as small as an ounce can do the trick.
Although pistachios themselves do not have a very high iron content, they do contain significant amounts of copper. Copper in turn, improves the body’s ability to absorb iron from food items. This can help you avoid developing conditions like anemia.
Pistachios are the only nuts that comprise a significant amount of lutein and zeaxanthin, which are dietary carotenoids. These two carotenoids are the only two present in the retina and lens of the eye. Dietary carotenoids benefit the body by reducing the risk of certain types of cancer and eye diseases. Studies suggest that diets that are rich in lutein and zeaxanthin slow the development of cataracts and age-related macular degeneration. Overall, carotenoids are best absorbed in combination with fats in a meal. However, since good fats are already present in pistachios, the body is able to absorb these carotenoids in a better manner.
Pistachios are extremely versatile and have been used extensively in savory cooking as well as baking. They can be added to healthy salads or they can also be added as garnish to entrees and appetizers. They can be consumed raw, either shelled or unshelled. However, there are specific pistachio products that are artificially sweetened or salted.
While shelled and unshelled pistachios are healthy, sweetened or salted pistachios may be detrimental because of the artificial additives present in the product. Their high sodium or sugar content may undo the natural health benefits of the pistachio. Doctors and nutritionists also caution people with a sensitivity towards a compound called fructans to refrain from consuming pistachios. Although fructans are not dangerous, they can irritate the digestive system and cause gastrointestinal problems like bloating, flatulence, abdominal pain, and diarrhea or constipation. The degree of discomfort depends on the number of nuts consumed. Higher the consumption, higher the discomfort.
Pistachios were originally native to Asia, specifically Iran and Iraq. The association between pistachios and their consumption can be dated back to 6000 BC, according to archaeological evidence. They were introduced to the Romans only in 100 AD, from where it went on to become popular globally. Today, they are produced in non-native countries like the United States, Australia, China, and Turkey.
When you say weight loss, the first thing that comes to mind is the need to starve oneself and skip eating. This thought is very scary for people who are used to 4 regular meals a day. But, now you can feel good, because it is not just scary, it is false too. The idea is to eat healthy and low-calorie foods and not to stop eating completely.
You should also learn to trick your body, eat something filling that will control and delay your hunger pangs. Your stomach is busy, but not digesting anything that adds a lot of calories into your system. Sounds great, isn't it? Try these low-fat, filling foods and see how different your body reacts.
If you are planning to lose some weight, eating these types of foods will definitely help you. Consult an Expert & get answers to your questions!
If you are into healthy eating, but like a dose of fat in your diet, we have a surprise for you. Not all fats are unhealthy! Saturated fats should be taken as a part of your diet while trans-fat should be banished. There are a lot of fats that are healthy and can actually help in promoting good health, read on to know how to eat lots of fat and still be healthy!
1. Avocados: Avocados contain a monosaturated fat that goes by the name of Oleic Acid. This also has numerous health benefits and is known as a superfood that gives us omega-3 fatty acids. It even contains plenty of potassium.
2. Cheese: Remember to have a slice of cheese the next time you find yourself avoiding that mandatory glass of milk. Cheese is known as a great source of protein, calcium and vitamin B12 as well as phosphorous. It also contains fatty acids that can even reduce the risk of type 2 diabetes mellitus.
3. Dark Chocolate: A small dose of dark chocolate a day can actually keep skin damage and cardiac disease at bay. That's the result of medical studies. This superfood can also encourage better brain function thanks to the fact that it is rich in iron, magnesium, copper and other nutrients as well as essential fats.
4. Eggs: The fat found in eggs do not affect the cholesterol levels in the blood, which makes it an ideal source of essential and healthy fats as well as protein and calcium. Eggs can protect the eyes form wear and tear thanks to the presence of choline element in them. Plus, it's also known as a weight loss friendly food.
5. Fish: Fish and other seafood have proven health benefits thanks to the Omega-3 fatty acids which can actually aid you in your weight loss journey and keep your heart healthy. This lean protein also helps in giving you essential nutrition when ingested on a regular basis.
6. Seed Oil: Sunflower, olive and flaxseed oil have healthy fats with proven health benefits for everyone. The fat present in them can actually help in retaining the good health of bones.
7. Nuts: Dry fruit, almonds, figs, pistachios and raisins help in giving you your daily dose of natural fats that are healthy. You can munch on these for essential vitamins and minerals along with the fat content.
Improve your overall health as well as the quality of your hair and skin with these essential and healthy fats! Consult an expert & get answers to your questions!
From the time we’re children, we’re told to eat a balanced meal and shun fast food. However, some foods are healthier than others. Here are 20 such types of food in alphabetical order that you should include in your diet.
Male impotence is also commonly known as erectile dysfunctioning. This is a common problem faced by men as they age. Impotence can be described as the inability to have or maintain an erection for long enough to have intercourse. Though the risk of impotence increases with age, age does not trigger this condition. Impotence can be triggered by a traumatic experience, certain medications or medical conditions etc. In most cases, impotence is temporary and can be relieved by simple home remedies.
However, it should be noted that what works for one person may not work as effectively for another and hence it may be necessary to experiment with different remedies.
Walnuts belong to the tree nut family, along with brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile.
One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Some of the most exciting research about walnuts includes:
1. Cancer-fighting properties
Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources.
Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 percent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half, and slowed tumor growth by 50 percent as well. 1
2. Heart health
Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.
If you struggle with herpes, you may want to avoid or limit walnuts, as high levels of arginine can deplete the amino acid lysine, which can trigger herpes recurrences.
Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid (ala), which is anti-inflammatory and may prevent the formation of pathological blood clots. Research shows that people who eat a diet high in ala are less likely to have a fatal heart attack and have a nearly 50 percent lower risk of sudden cardiac death. 2
Eating just four walnuts a day has been shown to significantly raise blood levels of heart-healthy ala, 3 and walnut consumption supports healthful cholesterol levels.
Separate research showed that eating just one ounce of walnuts a day may decrease cardiovascular risk, 4 and among those at high cardiovascular risk, increased frequency of nut consumption significantly lowers the risk of death. 5
3. Rare and powerful antioxidants
Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration.
Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin. 6
Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them" remarkable" 7 and research has shown that walnut polyphenols may help prevent chemically-induced liver damage. 8
In another study, researchers found that nuts, especially walnuts, have potent antioxidant powers. Walnut polyphenols had the best efficacy among the nuts tested and also the highest lipoprotein-bound antioxidant activity. The researchers concluded: 9
" nuts are high in polyphenol antioxidants which by binding to lipoproteins would inhibit oxidative processes that lead to atherosclerosis in vivo. In human supplementation studies nuts have been shown to improve the lipid profile, increase endothelial function and reduce inflammation, all without causing weight gain"
4. Weight control
Adding healthful amounts of nuts such as walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists. 10 eating walnuts is also associated with increased satiety after just three days. 11
5. Improved reproductive health in men
One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a western-style diet, adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology. 12
6. Brain health
Walnuts contain a number of neuroprotective compounds, including vitamin e, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults. 13
One study also found that consuming high-antioxidant foods like walnuts" can decrease the enhanced vulnerability to oxidative stress that occurs in aging" increase health span" and also" enhance cognitive and motor function in aging" 14
The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months. 15.