Health Benefits
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 2,391 kJ (571 kcal) |
| Carbohydrates | 27.65 g |
| - Sugars | 7.81 g |
| - Dietary fiber | 10.3 g |
| Fat | 45.97 g |
| Protein | 21.35 g |
| - lutein and zeaxanthin | 1205 μg |
| Thiamine (vit. B1) | 0.84 mg (73%) |
| Riboflavin (vit. B2) | 0.158 mg (13%) |
| Niacin (vit. B3) | 1.425 mg (10%) |
| Pantothenic acid (B5) | 0.513 mg (10%) |
| Vitamin B6 | 1.274 mg (98%) |
| Folate (vit. B9) | 50 μg (13%) |
| Vitamin C | 2.3 mg (3%) |
| Calcium | 110 mg (11%) |
| Iron | 4.2 mg (32%) |
| Magnesium | 120 mg (34%) |
| Manganese | 1.275 mg (61%) |
| Phosphorus | 485 mg (69%) |
| Potassium | 1042 mg (22%) |
| Zinc | 2.3 mg (24%) |
| Percentages are relative to US recommendations for adults. |
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In research at Pennsylvania State University, pistachios in particular significantly reduced levels of low-density lipoprotein (LDL cholesterol) while increasing antioxidant levels in the serum of volunteers. In rats, consumption of pistachios as 20% of daily caloric intake increased beneficial high-density lipoprotein (HDL cholesterol) without lowering LDL cholesterol, and while reducing LDL oxidation.
Consuming unsalted, dry-roasted pistachios prevents any addition of unwanted fats and additional sodium in the diet that may affect cardiac health adversely and increase hypertension.
Human studies have shown that 32–63 grams per day of pistachio nut can significantly elevate plasma levels of lutein, alpha-carotene, beta-carotene, and gamma-tocopherol.
In December 2008, Dr. James Painter, a behavioral eating expert, professor and chair of School of Family and Consumer Sciences at Eastern Illinois University, described the Pistachio Principle. The Pistachio Principle describes methods of "fooling" one's body into eating less. One example used is that the act of shelling and eating pistachios one by one slows one's consumption, allowing one to feel full faster after having eaten less.
Read more about this topic: Pistachio
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