BENIFITS OF NUTS-1

 PISTACHIOS

Pistachios are a kind of tree nuts that has a lot of health benefits including high protein contents, antioxidants, and fibers. Because of its high protein content it is a good source of protein to vegetarians and vegans.

According to the US Agricultural Department, one ounce of the pistachio nuts contains:-

NUTRIENTS

1.Calories           -159

2.Protein             -5.72 gms

3.Fat                   -12.85 gms

4.Carbohydrates -7.70 gms

5.Fiber                 -3 gms

6.Sugar                -2.72 gms

7.Magnesium      -34 milligrams

8.Potassium         -291 milligrams

9.Phosphorous     -139 milligrams

10.Vitamin b-6    -0.480gms

11.Vitamin-B-1   -0.247mgs

ENERGY

The recommended daily intake of Vit-B-6 is 1.3 mg and an ounce serving of pistachio contains one-seventh of the recommended daily need of Vit-B-6.

Pistachio nuts have very low calories of energy that is 159. When compared with other nuts such as macadamia nuts (204 cal); and pecan nuts (196 cal) pistachio contains very low calories such as 159.

ANTIOXIDANTS

Antioxidants are substances that have benefits of reducing the risk of cancer and other diseases by preventing cell damage.

When compared with other nuts such as cashews and almonds pistachios contains more antioxidants.

Pistachios contain the following antioxidants:-

1.Alpha-tocopherol(Vitamin-E)

2.Phytosterols

3.Xanthophyll carotenoids

Practically a small research involving 28 participants who were given 1 or 2 services of pistachios for one month shows a considerable increase in the antioxidant levels of lutein, zeaxanthin a-carotene, and b-carotene, compared with those who ate none.

EYE HEALTH

Pist contains an abundance of the antioxidants lutein and zeaxanthin which are beneficial effects towards eye health.

According to the American Optometric Association lutein and zeaxanthin have good preventive effects towards Age-related Macular eye Disease (AMD) and Cataracts.

GUT HEALTH

All nuts including pistachio contain rich fiber contents that help the food moves easily down at the gut and thus it relieves constipation.

Also, pistachio is rich in prebiotics which increases the population of good gut bacteria over bad bacteria

PROTEIN

Pistachio nuts are rich in protein which can contribute to a vegan's daily protein need.

Taking one ounce of pistachio can supply 6 gms of protein per day.

FOR WEIGHT LOSS

Because of the high protein and fiber content followed by a low-calorie value pistachio nuts are a very good diet for those who wish to reduce their body weight.

GOOD FOR HEART HEALTH

Regularly taking pistachios may reduce blood cholesterol levels and high blood pressure. Hence it is very protective and safe to heart patients.

GOOD FOR BLOOD SUGAR BALANCE

Pistachio has a low Glycemic Index value and hence they would not cause a sharp rise in the blood glucose level after someone consuming them.

Fortunately pistachios are low in both Glycemic Index and as well as Glycemic Load.

"The Glycemic Index is the number associated with the carbohydrate content of a particular food item that shows the effect of these carbohydrates on a person's blood glucose levels.
A value of 100 is the standard that is the GI of pure glucose"

"Glycemic Load is a measure more accurate and dependable 
The Glycemic Load (GL) of a food is the number that estimates how much the food will raise a person's blood glucose level after eating it."
Formula:-
(GI/100) multiplied by the (label content of total carbohydrates minus fiber)=Glycemic Load
(e.g)
The GI of a particular food is 22=22/100=0.22
Total carbohydrates in the label=42
Fiber content mentioned in the label =12
Hence  Active carbohydrates   =  42-12 =30

Glycemic Load is                      =0.22 x 30 =6.6