Pistachio oil extracted from kernels is one of the healthiest cooking oils. It has pleasent nutty aroma and possess excellent emollient properties. It helps keep skin well protected from dryness. Besides been used in cooking, it is also employed as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical, and in cosmetic industry.
HEALTH BENEFITS OF PISTACHIOS/ PISTA
- Pistachios are delicious tree nuts recognized for their wholesome nutrition properties. Together with walnuts, almonds, and cashew, they offer good sources of protein, fats, and minerals to inhabitants living around otherwise dry and arid regions of Central, West and South Asia.
- Pistachios are rich source of energy; 100 g of kernels carry 557 calories. Additionally, they compose good amounts of mono-unsaturated fatty acids like oleic acid and antioxidants. Regular consumption of pistachios in the diet may help lowering total as well as bad LDL cholesterol and increase good HDL cholesterol levels within the blood. Research studies suggest that Mediterranean diet which is rich in dietary-fiber, mono-unsaturated fatty acids, and antioxidants can help reduce coronary artery disease and stroke risk by favoring healthy blood lipid profile.
- Pista kernels are rich source of many anti-oxidant phyto-chemical substances such ascarotenes, vitamin E, and polyphenolic antioxidant compounds. Research studies suggest that these compounds may help remove toxic free-radicals from the body, and thus, protect it from diseases, cancers, and infections.
- Pistachios are excellent sources of vitamin-E; especially rich in gamma-tocopherol;compose about 23 g per100 g. vitamin E is a powerful lipid-soluble antioxidant essential for maintaining the integrity of cell membranes of mucosa and skin. In addition, vitamin E too works as scavengers of harmful Free oxygen radicals.
- The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
- They are the storehouse of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium. 100 g nuts provide 144% of daily-recommended levels of copper. Copper is an essential trace mineral that is required in neuro-transmission, metabolism, as well as red blood cell (RBC) prodution.
- Pistachio oil extracted from kernels is one of the healthiest cooking oils. It has pleasent nutty aroma and possess excellent emollient properties. It helps keep skin well protected from dryness. Besides been used in cooking, it is also employed as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical, and in cosmetic industry.
Just a hand full of pistachios a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.
See the table below for in depth analysis of nutrients:Pistachio (Pistacia vera),
Nutritional value per 100 g.
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA Energy 557 Kcal 29% Carbohydrates 27.97 g 21.5% Protein 20.60 g 37% Total Fat 44.44 g 148% Cholesterol 0 mg 0% Dietary Fiber 10.3g 27% Vitamins Folates 51 µg 13% Niacin 1.3 mg 8% Pantothenic acid 0.520 mg 10% Pyridoxine 1.7 mg 131% Riboflavin 0.160 mg 12% Thiamin 0.870 mg 72.5% Vitamin A 553 IU 18% Vitamin C 5 mg 8% Vitamin E-? 22.60 mg 150% Electrolytes Sodium 1 mg 0% Potassium 1025 mg 22% Minerals Calcium 107 mg 11% Copper 1.3 mg 144% Iron 4.15 mg 52% Magnesium 121 mg 30% Manganese 1.2 mg 52% Phosphorus 376 mg 54% Selenium 7 µg 13% Zinc 2.20 mg 20% Phyto-nutrients Carotene-ß 332 µg — Crypto-xanthin-ß 0 µg — Lutein-zeaxanthin 0 µg —