That’s Nuts! National Pistachio Day (& Reasons to Include Them In Your Diet)
Today, February 26, 2024 is National Pistachio Day! Pistachios offer a creamy, buttery flavor and are known for their distinctive green color. Did you know that the green coloring in pistachio nuts comes from the chlorophyll in them which becomes even more prominent once they have been roasted? These nuts have been eaten for thousands of years (and are thought to be one of the oldest edible nuts in the world!) and are native originally to Central Asia, India, and Pakistan, but were brought to the United States to be grown in the 1850s. In the US, they grow in Arizona, California, and New Mexico.
Pistachios are actually categorized as “drupes” rather than nuts because they are technically a seed which is surrounded by fruit; cashews are also considered to be drupes; both pistachio and cashew fruits grow on trees and the “nut” inside is harvested from the fruit. Pistachios are the fifth most commonly consumed nut in the world. It takes several years for pistachio trees to produce fruit and can take up to 10 years for them to produce their full yield during the harvest.
Pistachios are a good source of protein, dietary fiber, antioxidants, and healthy fats. A 1-ounce serving of pistachios offers roughly 160 calories, 3 grams of fiber, 6 grams of protein, 13 grams of fat, and are bursting at the seams with vitamins! Pistachios are second only to almonds in regards to their protein content; 14% of the calories in pistachios comes from protein. Because of their fiber and protein content, pistachios may help aid in weight loss as they can make you feel fuller for longer. The fiber in pistachios also promotes healthy gut bacteria; the fiber in pistachios is a “prebiotic” which feeds and helps cultivate the good, healthy bacteria in the gut. These healthy gut bacteria take the fiber and convert it in your gut to produce short-chain fatty acids which can help prevent chronic diseases such as heart disease and cancer.
Pistachios are one of the most Vitamin-B6 rich foods on the planet; one serving offers 28% of the daily value (DV) of Vitamin B6. Vitamin B6 is essential in a variety of bodily processes, including blood sugar regulation and formation of hemoglobin. In addition to Vitamin B6 in terms of blood sugar regulation, pistachios have a low glycemic index, so they do not cause your blood sugar to spike when you eat them. Other blood sugar control elements found in pistachios include their high fiber content, their healthy fat profile, and richness in antioxidants.
There are many antioxidant groups found in pistachios which play a variety of roles in overall health. The antioxidant lutein found in pistachios is important for eye health; this compound aids in protection against damage which may be caused by blue-light, as well as age-related macular degeneration (degeneration of eye function as we age). Pistachios are also a rich source of tocopherols and polyphenols; these are compounds which may offer protection against cancers and heart disease. As they are antioxidants, these compounds neutralize free-radicals in our bodies which are responsible for cellular damage which can lead to cancers, diabetes, and heart disease.
Like most nuts, pistachios contain the amino acid L-arginine; this amino acid is converted to nitric oxide in the body. Nitric oxide is a vasodilator- which means it helps to relax and expand blood vessels which allows for increased blood circulation, thus improving blood pressure.
They are also an abundant source of copper (41% DV), thiamine (also known as Vitamin B1; 21% DV), manganese (15% DV), phosphorous (11% DV), and potassium (6% DV). Copper is an important mineral to a variety of bodily functions, including: formation of red blood cells, formation of collagen, absorption of iron, and nerve cell and immune function. Thiamine is essential in helping to convert food into energy in the body, as well as preservation of the nervous system as it helps provide energy for the brain. Manganese is an essential mineral which our bodies need in trace amounts. Manganese is involved in many functions within the body, including: the breakdown of cholesterol, building bones, maintaining immune system function, supporting the reproductive system, and blood clotting action (along with Vitamin K). Phosphorous is another mineral which helps support a healthy body; phosphorous is responsible for multiple roles in the body including: enzyme activation, regulation of normal blood pH, regulation of nerve and muscle function (including the heart), and it is a building block in our genetic code as it makes up DNA and RNA. It is also a mineral which is a major element in the formation of bones, teeth, and cellular membranes. Potassium is a mineral which is responsible for regulation of fluid balance in the body, as well as muscular contractions and nerve signaling.
Aside from their myriad of health benefits, pistachios are actually one of the more sustainably grown foods available. Pistachio trees are often adapted to survival in adverse conditions and do not require much water in comparison with other crops.
Who knew this little green nut had so much to offer?
