PISTACHIO HEALTH BENEFITS AND MINERALS

Posted in DRY FRUITS AND SEEDS HEALTH BENEFITS AND MINERALS

Health benefits:

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 as carotenes, 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.

Minerals:

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

--

.