This post is sponsored by the American Pistachio Growers.
Donāt ignore this well-known nut! Here are 5 health benefits of pistachios and how you can add them to your weekly routine.
When I discover something that truly Makes Healthy Easy I get very excited. In my mind, something qualifies for this distinction if itās easily accessible, generally well liked, and simple to incorporate into daily life. That sounds like good news, doesnāt it?!
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Pistachios are such a common nut that you may not have realized how nearly magical they are. Even I have them in my pantry nearly all the time and still forget how perfect of a snack they can be to benefit overall health.
Lately, recently published studies have brought to light more amazing health benefits of pistachios, adding to the already strong body existing evidence. Their positive impact has put them front and center in my mind as an ideal, satisfying snack to power me through my work days and promote good health.
In celebration of this new research and to also remind you of the power of the green nut, here are 5 reasons pistachios Make Healthy Easy that you might not know:
#1 - Pistachios are a Complete Protein
Finding plant based sources of protein that contain all 9 essential amino acids is not easy but new research has confirmed that pistachios do! This means they are a ācomplete proteinā just like animal proteins. In fact, a 1 ounce serving of pistachios contains 6 grams of protein, thatās the same amount as an egg.
I like to think of pistachios as ready-to-go good source of protein, meaning they donāt need any prep or cooking to enjoy. Theyāre a perfect healthy snack or topper to dishes and dessert.
#2 - Pistachios Support a Healthy Immune System
Iām sure a few well-known foods come to mind when you think about eating to support your immune system, but I doubt you thought pistachios! Now you will because they contain protein, vitamin B, zinc, magnesium, selenium and other bioactive compounds.
Hereās how all those things work for you and your immune system:
- B-vitamins (B1, B6 and Folate) are necessary to fight off infection.
- Zinc, magnesium and selenium may lower the risk and severity of viral infections.
- Protein can strengthen the immune system by helping to maintain healthy immune cells, which are responsible for eliminating damaged cells, bacteria and viruses.
- Gamma-tocopherol (an antioxidant) may help speed recovery time and lower airway inflammation.
The best way to use this information is to choose pistachios on a regular basis as a snack to boost your body, especially during cold and flu season.
#3 - Pistachios are Good for Your Heart
Pistachio nuts are heart healthy because they contain monounsaturated fats and antioxidants, including vitamin E, lutein, and zeaxanthin. In addition, they contain plant phytosterols, a naturally occurring compound which can lower blood cholesterol levels and help protect the heart. This means that enjoying pistachios could be a natural solution for lowering cholesterol.
The power of regular consumption of pistachios and these good fats can have a positive effect on heart health and it has even been recognized by the FDA. They awarded it, along with other nuts, this qualified health claim: āScientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.ā
#4 - Pistachios are Full of Nutrients
According to the USDA Nutrient Database, pistachios provide more than 30 different essential vitamins, minerals and phytonutrients. Some of the key essential nutrients in this nut (which are sold either shelled or in-shell) include magnesium, fiber, copper, potassium, iron, manganese and B-vitamins. And donāt forget, you get all these nutrients PLUS protein!
As if this werenāt enough, pistachios are one of the only nuts that provide lutein and zeaxanthin, two carotenoids that are important for protecting your eyes from the sunās rays, blue light from phone and computer screens and age-related eye damage such as macular degeneration. Taking care of your eye health could be as simple as eating pistachios. Win!
#5 - Pistachios are a Mindful Food that Satisfies
If youāve even opened a pistachio nut, you know it takes a little focus. This tiny act of using your hands and brain to eat them may really benefit you in learning to be a more mindful eater. In one study, participants had a 41% lower calorie intake when they had to crack the nuts open compared to the time when the nuts had already been removed from their shells. The researchers believe seeing the evidence of the empty shells may serve as a visual cue for the quantity consumed and give you data to be more in touch with your fullness.
Pistachios contain both protein and dietary fiber, a powerful combo that helps you feel satisfied longer. This also means they may prevent strong cravings, especially when you eat them as a strategic snack between meals. You know that time of day, around 3pm, where your energy drops and the craving for something sweet or crunchy hits? This is the perfect time to reach for pistachios instead of potato chips to keep your energy going strong, your focus intact, and prevent hitting all those craving-related snacks later.
Bonus Health Benefits of Pistachios
Pistachios arenāt just a satisfying snackāthey also support your overall digestive health. Thanks to their fiber content (about 3 grams per ounce), they help feed the good bacteria in your gut. A healthy gut microbiome can improve digestion, support immunity, and even play a role in mood and energy levels. Adding pistachios to your daily routine is an easy way to help maintain gut balance while enjoying a tasty snack.
Potential Side Effects
It is worth noting that consuming very large quantities of pistachios at once can causeĀ problemsĀ in the gastrointestinal tract for some people including abdominal pain and bloating. Those with tree nut allergies can have symptoms of allergic reaction if they consume pistachios.
Snacking
Perhaps you already have some raw pistachios stashed away in your pantry too. Go dig them out and enjoy the beneficial effects today. If not, add them to your grocery store list. They are easy to find now in-shell pistachios and shelled. My pantry is stocked with both kinds. I mixed them with dried fruit or chocolate chips for a snack. They also go well on top of salads with the shelled nuts for a satisfying crunch.
If you want more simple, practical tips to make healthy eating easy, be sure to subscribe to my newsletter. Youāll get recipes, snack ideas, and wellness tips delivered straight to your inbox about once a month.
Hereās to eating well, feeling satisfied, and keeping your heart, gut, and mind happy!
To a healthy heart,
Jenna
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