These stunning-looking green-coloured pistachio nuts are scrumptious, enjoyable to eat, and extremely nutritious. In actuality, these nuts are the edible seeds of the Pistacia vera tree which might be wealthy in wholesome fat and are a superb supply of protein, fibre and antioxidants. They’re additionally a powerhouse of different important vitamins and may also help in weight administration and coronary heart and intestine well being. Read on to know extra in regards to the well being advantages of pistachio.
Health Photographs received in contact with Dr. Nirupama Rao, Nutritionist, Rejua Power Centre, Mumbai, to be taught the well being advantages of pistachio and its doable unwanted effects in case you eat too many.
Health advantages of pistachio
The varied well being advantages of consuming pistachio or pista are:
1. Coronary heart well being
“Pistachios are wealthy in monounsaturated fat, that are heart-healthy fat that may assist in reducing dangerous levels of cholesterol. In addition they include antioxidants like lutein and zeaxanthin, which help total cardiovascular well being,” says the skilled.
2. Diabetes administration
Pistachios have a low glycemic index, that means they’ve a minimal impression on blood sugar ranges. The fibre and protein content material may also assist regulate blood sugar and insulin ranges.
3. Eye well being
The antioxidants lutein and zeaxanthin present in pistachios are useful for eye well being. They might curb the danger of age-related macular degeneration and cataracts.
4. Digestive well being
Pistachios are a superb supply of dietary fibre, which aids in digestion and helps prevents constipation.
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5. Nutrient-rich
Pistachios are full of important vitamins akin to vitamin B6, thiamine, and phosphorus. In addition they include minerals akin to magnesium and potassium, that are essential for numerous bodily features.
6. Antioxidant properties
These nuts are wealthy in antioxidants, together with vitamin E. Antioxidants assist fight oxidative stress within the physique, lowering the danger of power ailments and supporting total well-being.
Additionally learn: Add these 5 nuts to your food plan to hurry up your weight reduction journey
What occurs in case you eat too many pistachios?
Overeating pistachios can have some potential unwanted effects, regardless of their well being advantages. Listed below are a number of considerations one wants to pay attention to:
1. Weight achieve
“Pistachios are calorie-dense, and consuming them in extra can result in weight achieve. A single cup of pistachios incorporates over 700 energy, so portion management is essential, particularly in case you’re watching your calorie consumption,” suggests Dr Rao.
2. Digestive points
Consuming too many pistachios directly can overwhelm your digestive system. Their excessive fibre content material could trigger digestive discomfort, together with bloating, fuel, and diarrhoea.
3. Excessive sodium consumption
As per Dr Rao, “Many commercially obtainable pistachios are salted, which may contribute to extreme sodium consumption if consumed in massive portions. Excessive sodium consumption could result in hypertension and different well being points”.
4. Oxalate content material
Pistachios include oxalates, compounds that may contribute to the formation of kidney stones in vulnerable people. Consuming too many pistachios could enhance the danger of kidney stone improvement.
So, if you’re asking “What number of pistachios a day is an excessive amount of?”, it is essential to eat them carefully as they’re calorie-dense. A typical serving dimension is about 25 grams or a small handful. Incorporating pistachios right into a balanced food plan is usually a scrumptious means to enhance your well being.
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