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Pistachio Nuts – for Diabetes Management and Heart Health

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Pistachio nuts are not only delicious and tasty, these nuts are also very healthy. Pistachios are technically a fruit, whose edible seeds of the Pistacia vera tree contain healthy fats, fiber, protein and antioxidants.

Also, these nuts contain various important nutrients and have benefits for heart, colon and weight loss. Here are 7 science-based health benefits of pistachios.

health benefits of pistachios
health benefits of pistachios / pixabay

Health Benefits of Pistachios:

Colon Health

Pistachios are a great source of dietary fiber. Therefore, consuming pistachios in reasonable amounts can benefit the smooth functioning of the colon.

Dietary fiber in your daily diet can ensure proper bowel movement. Pistachios contain good amount of fiber, which will ensure that the bowel functions properly.

Eye Health

Pistachios are the only nuts that have a significant amount of the carotenoids known as zeaxanthin and lutein. Dietary carotenoids are known to help in providing health benefits to your body by decreasing your risk of disease, in particular certain eye disease and cancers.

Zeaxanthin and lutein are the only carotenoids present in the lens and retina of the eye. The results of epidemiological studies suggest that diets that are rich in zeaxanthin and lutein, may help slow the development of cataracts and age-related macular degeneration.

Carotenoids are best absorbed with fat in a dish or in the case of pistachio, good fat is already present, which makes it easier for the body to absorb pistachio’s zeaxanthin and lutein.

Diabetes Management

Pistachios help in controlling diabetes. In individuals suffering from diabetes, the sugars form inappropriate bonds with proteins, which make them unusable. This process is called glycation.

The antioxidants that are present in pistachios can help in reducing the process of glycation, thus can help in controlling diabetes.

Filled with Antioxidants

Pistachios are a great source of antioxidants, including beta-carotene, lutein and gamma-tocopherol. Beta-carotene serves as a precursor to vitamin A and gamma-tocopherol is used as a precursor to vitamin E. Both vitamin E and vitamin A, have very high antioxidant activity, which makes pistachio a great way to get some of the oxidative damage-fighting effects of these vitamins.

A study of the effects of pistachios, reported that that incorporating pistachio nuts into one’s diet was linked with lower levels of harmful LDL cholesterol, due to the antioxidants present.

Heart Health

Consuming pistachio nuts in moderation can be of great help in keeping your heart healthy. This is because pistachios are great sources of monounsaturated fats, which play an important role in lowering bad cholesterol. LDL or bad cholesterol are the main culprits behind clogged arteries, which cuts down the blood supply to the heart, thus causing a heart attack.

But, this health hazard can be avoided if you include pistachios in your diet. An easy and effective solution to prevent heart ailments, is to consume a handful of pistachio nuts daily.

Studies have reported that pistachios contain an amazing ability to bring down cholesterol due to their high concentration of monounsaturated fats. Heart patients who are following a low fat diet, can add pistachios in their daily diet.

Strengthen Immune System

Adequate consumption of pistachio can help in strengthening your immune system. This is due to its high concentrations of Vitamin B6, which is important for keeping your immune system functioning properly. The high levels of antioxidants present in pistachio helps in the defense of various microbial diseases.

Weight Management

Pistachio is rich in monounsaturated fats. Monounsaturated fats are soluble in nature and do not cause weight gain.

Also, pistachios are rich in fiber, which keeps you full for a longer time, thus preventing overeating. The protein present in pistachio uses the fats and burns them, instead of storing them.

Note:
Avoid consuming pistachio in high quantities, because it is a calorie-rich food.

Read More:
1. Eating Just a Handful of These Nuts Daily Could Lower Your Cholesterol
2. What Happens to Your Health When You Eat Walnuts Daily
3. Eating Nuts May Help You Live Healthier and Longer