Nuts make for a healthy snack. They are popular food items as they are very versatile in that they can be used for sweet treats and in the preparation of savory meals too. If you love munching on peanuts, you may want to eat more pistachio nuts as it is considered a healthier option. Pistachio nuts are teeming with essential nutrients that in turn deliver a handful of health benefits including weight loss and improved cardiovascular health.
Nutritional Value
Pistachios are healthy in that it contains fewer calories but have high levels of potassium and vitamin K per serving than any other edible nuts. A small serving, approximately 1 ounce of pistachios has 160 calories, 5 grams of protein, 3 grams of fiber, and 15 grams of fat only 2 grams of which are saturated fat. It meets up to 25% of the daily demand of Vitamin B6 and at least 15% of our daily recommended thiamine and magnesium intake. Lastly, pistachios supply up to 10% of the daily recommended intake of magnesium.
Cardiovascular Health
Eating pistachios for snack may contribute to the lowering of blood cholesterol levels. Test subjects who consumed a low-calorie diet with up to 20% of their calorie intake from pistachios showcase reduced blood cholesterol levels. Pista chip contains l-arginine, an amino acid that makes the arterial and blood vessel linings more flexible. In addition, this compound also reduces the risk of developing blood clots which may cause heart attacks. Vitamin E content in pistachios also makes arteries less likely to get clogged by cholesterol stores.
Weight Loss
If you like to snack on healthy nuts, you can effectively control your weight through portion eating. The high-fiber content of pistachio nuts means you are more likely to feel satiated after a few bites. Based on a research study released by the Journal of the American College of Nutrition in June 2012, test subjects who consumed up to 240 calories worth of pistachio nuts for 3 months successfully lowered their body mass indexes as well as triglyceride levels more when compared alongside those who consumed 220 calories of pretzels.
Considerations
Although a large percentage of the fat featured by pistachios are unsaturated by nature, they still have a lot of calories, thus it is best to eat them in moderation. People who prefer eating pistachios unshelled are less likely to over snack than those who prefer shelled nuts. When choosing pistachios, make sure to pick the unsalted variety to avoid excessive salt intake.
