Pistachio – a symbol of health and happiness

Pistachio is a symbol of health, happiness and good fortune. Since ancient times, pistachio nuts have been admired for their delicious taste and health benefits. Even now, pistachios are often given as a gift during the Chinese New Year. Today, pistachios are considered as one of the world’s healthiest foods.

Raw pistachios are 4% water, 45% fat, 28% carbohydrates, and 20% protein. 100-gram of pistachios provide 562 kcal of food energy and are a rich source (20% or more of the Daily Value or DV) of protein, dietary fiber, several dietary minerals, and the B vitamins – 76% DV of B1 and 131% DV of B6. Pistachios are a moderate source (10–19% DV) of calcium, riboflavin, vitamin B5, folate, vitamin E, and vitamin K.

Pistachios are a nutritional powerhouse.

• Pistachios have phenomenal contents of vitamin B6, one of the richest sources of it.
• Pistachios improve hemoglobin production because of all the popular nut varieties pistachios have the highest concentration of iron.
• Relative to other tree nuts, pistachios have a lower amount of fat and calories but higher amounts of potassium, vitamin K, γ-tocopherol, and certain phytochemicals such as carotenoids and phytosterols.
• Pistachio nuts are the second best source, after almonds, of dietary fiber.
• Pistachios are rich in heart-healthy fats
• Pistachios are rich in folate which is important for synthesis of the “hormones of happiness”
• Pistachios help lower high blood pressure
• Pistachios are good for people with diabetes

Although pistachios are high in calories, many studies have provided strong evidence that their consumption is not associated with weight gain or obesity. If you are trying to lose weight, it makes sense to eat pistachios as part of a healthy diet.

How many pistachios can you eat per day?

One handful per day of pistachios is just right. For shelled pistachios, that adds up to 90 pistachios.

Surprising Facts about Pistachios

• The pistachio tree, Pistacia vera, is a member of the cashew family with separate male and female trees.
• The pistachio tree is long-lived, and may live up to 300 years.
• It takes approximately seven to ten years to reach significant production.
• Each pistachio tree averages around 50 kilograms (110lb) of seeds, or around 50,000 nuts, every two years.
• Iran and the United States are the major producers of pistachios, together accounting for over 70% of the total world production
• Archaeology shows that pistachio seeds were a common food as early as 6750 BC

Pistachio are not only tasty and fun to eat but also super healthy.