Pistachios: Culinary star with health benefits for all ages
Pistachios have been a focus for culinary enthusiasts for years. It's hard to say if the Dubai chocolate trend has brought them even more fame. After all, summer after summer, we indulge in salty pistachio ice cream, and pistachio cheesecake with matcha is always the first to disappear from bakeries, regardless of the price. So, who are pistachios for, and how should they be consumed?
The beautifully green nuts grow on long-lived pistachio trees, which can live up to 300 years. Biologically, they are fruits that grow in clusters, surrounded by long and serrated oval leaves. From a distance, they resemble grapes, and their distinctive-tasting flesh is enclosed in a hard shell.
Pistachio cultivation in Europe
Pistachios arrived in Europe and the United States from the borderlands of Central and Asia Minor. They are even mentioned in the Bible – pistachios are noted as gifts that Joseph's brothers took with them to Egypt. Currently, the largest pistachio crops in Europe are famous on the Greek island of Aegina and around Thessaloniki.
An ingredient that elevates dishes in the kitchen
Today, any dish with pistachios is seen as a top-tier meal. Green nuts are used to produce creams, marzipans, ice cream, and puddings, which fill humble pralines or tubes in the style of Italian cannoli, as well as more refined croissants, tarts, and cakes.
Pistachio seeds are pressed to extract oil, which is used not only in culinary arts but also in cosmetics. Growths on pistachio tree leaves are used for dyeing fabrics, and the resin is used to make varnishes. Finally, pistachios are also grown as ornamental plants.
How do pistachios affect the body?
Pistachios are high-calorie nuts, containing as much as 50-60 percent fat. However, these are healthy mono- and polyunsaturated fats that lower "bad" LDL cholesterol and raise HDL levels. The large amount of potassium positively affects blood pressure fluctuations, reducing the risk of heart attack or stroke.
People with diabetes should reach for pistachios. This healthy snack, provided it is not covered in a sweet or high-calorie shell, helps lower blood sugar levels. Thanks to their high fibre and protein content, pistachios promote maintaining a healthy weight. They ensure a feeling of satiety, reducing the appetite for snacks between meals.
The impact of pistachios on vision – research by American scientists
This crunchy green snack is rich in antioxidants, which play a significant role in fighting free radicals. Scientists studied the lutein content, which is much higher in pistachios than in other nuts. Prof. Tammy Scott of the Friedman School of Nutrition Science and Tufts University School of Medicine told "Newsweek":
An experimental group was given about 60 grams of pistachios daily for 6 weeks. After such an intense regimen, a significant increase in macular pigment (MPOD), which protects the retina, was noticed. As people age, this degenerates, leading to serious vision problems. Regular pistachio consumption should therefore become a habit for those over 65 years old.
How many pistachios can you eat daily?
While in the aforementioned study scientists administered a dose of 60 grams daily, dietitians recommend a maximum of 30 grams, or a handful of pistachios. It's important to remember that pistachios are a powerful source of energy. If not utilized, they can contribute to obesity-related issues.
They are especially recommended for those with diabetes, vision, or digestive problems. Thanks to B vitamins and potassium content, they positively affect brain and nervous system functions. They help reduce stress and improve mood.
Those with food allergies, obesity, or kidney problems should consume these nuts in moderation.
The content on our sites serves informational and educational purposes and is not a substitute for medical consultation. Consult a specialist before making health-related decisions.
