Pistachio: all the properties and health benefits

pistacia vera It is the botanical name of the pistachio or pistachio tree, which belongs to the same family as the cashew nut, and has its origin in the mountainous and dry regions of Iran, Turkmenistan, Turkey and Afghanistan.

The pistachio is the sweetest of nuts. Open shells offer little resistance to sensation devourers. The sweet and sour taste melts the palate and we don’t stop until they disappear from the tray.

In Iran or Syria, they could not conceive of life without the pleasure of putting a hand of pistachios in their mouths or the delicious pastries that they prepare with them. Pleasure is also accompanied by health benefits: pistachios are nutritious and benefit the nervous, cardiovascular and immune systems, which is as much as saying that promote overall health.

The seductive power of the pistachio enchanted the Queen of Sheba herself. According to legend, 3,000 years ago the sovereign named it the exclusive food of the court and forbade its cultivation to the people. Another majesty, Nebuchadnezzar, king of Babylon, he planted them in his mythical hanging gardens.

From Biblical times until today, the Near East has been the homeland of the pistachio. The main producer is currently Iran, followed by Syria, Turkey, Israel and Italy. Only the promised land of California, in the United States, the second largest producer, is far from the area.

Pistachio properties

The ratio of nutrients in raw pistachios is very balanced:

They contribute nothing less than 20% vegetable proteins, as much as legumes, although they are eaten in smaller quantities.

They contain 28% carbohydrates, which, when slowly absorbed by the body, provide gradual energy.

They offer 10% fiber, ideal to help regulate intestinal transit.

They are 44.5% fat, formed up to 54% by the monounsaturated oleic acid, the same that dominates in olive oil or avocado pulp, beneficial for the heart.

As for the minerals, After sesame, pistachio is the richest dry fruit in iron and the most abundant in potassium (1g per 100), which makes it recommendable to control blood pressure.

Antioxidant and anti-inflammatory agents

In addition, the abundance of antioxidants and other agents that inhibit the expression of genes related to inflammatory processes in the pistachio serves to decrease the risk of suffering from a variety of chronic and degenerative diseases, such as diabetes and even cancer. A 30 g serving of pistachios contains more antioxidant substances than a cup of green tea.

Pistachio health benefits

Pistachios, rich in healthy fats, vegetable proteins and fiber, help both prevent various ailments and promote health.

Healthy heart

Heart attack, arteriosclerosis and other vascular disorders can be prevented by consuming phytosterols and fats such as pistachio. Provides lutein, which prevents oxidation of cholesterol and its accumulation in atherosclerotic plaques, as well as phytosterols and fiber that help eliminate it from circulation. One to three daily servings (30 to 100 g) can reduce bad LDL cholesterol by 11%.

Free of anemia

The combination of high proportions of copper (1.3 mg/100 g) and iron (4.15mg) favors the assimilation of this last mineral. That is why the pistachio is suitable in cases of anemia. Another way to enhance the absorption of iron from pistachio is by accompanying the dried fruit with foods rich in vitamin C.

quality vision

Lutein and carotenes protect eyesight. Pistachio consumption has been associated with a lower incidence of cataracts, macular degeneration and vision loss, as well as good night vision perception.

obesity and diabetes

The pistachio is a healthy snack if consumed in moderate portions. It is rich in fiber, which favors intestinal transit and sugar control. Diabetics can use them to reduce the high glycemic load of other foods, such as bread or potatoes.

sexual health

According to the Arab physician Avicenna, “it is aromatic, comforts the stomach and excites”. In the East and especially in Syria it is considered a powerful aphrodisiac. Zinc, necessary for the synthesis of sex hormones, and arginine, an amino acid that promotes erection, may explain this belief.

pistachio in the kitchen

The Kerman variety, large and aromatic pistachio, is preferred by most farmers and consumers. It originates from Iran and is the most cultivated in the United States.

In the Middle East it is a basic ingredient in confectionery. In Western countries, in addition to serving as an aperitif or snack, it is widely used in the preparation of ice cream, to which it gives a cheerful green color.

In the emerging and creative Mediterranean cuisine, you can find endless pistachio recipes: first courses with attractive sauces such as pistachio pesto, such as spaghetti or timbales of rice, quinoa or couscous.

It is also a good companion for breakfast with cereals as well as rice, couscous or quinoa. It is delicious in vegetable creams, but it is in desserts where the pistachio can give the most play.

They can be included in tea cookies, caramelized, ice cream, yogurt, soy desserts, corn custard, compote, cakes, biscuits, crepes and flans. However, it is convenient to choose the pistachio natural, raw, without salting or toasting.

Conservation

Pistachios go rancid very easily, so they should be kept inside a glass jar in a dry and dark pantry.