Pistachios: Culinary gem boosting heart health and vision
Pistachios have been the focus of culinary enthusiasts for years. It's hard to say if the chocolate buzz in Dubai has brought them even more fame. After all, every summer, we indulge in salty pistachio ice cream, and pistachio cheesecake with matcha is the first to vanish from bakeries, regardless of the price. So, who are pistachios for, and how should they be enjoyed?
These beautifully green nuts grow on long-lived pistachio trees, which can survive for up to 300 years. Biologically speaking, they are fruits that grow in clusters, surrounded by long, serrated oval leaves. From a distance, they resemble grapes, with their characteristic-tasting flesh encased in a hard shell.
Pistachio cultivation in Europe
Pistachios made their way to Europe and the United States from the borderlands of Central Asia and Asia Minor. They even receive a mention in the Bible, where pistachios are noted as gifts that Joseph's brothers took with them to Egypt. Currently, the largest pistachio crops in Europe are famously found on the Greek island of Aegina and around Thessaloniki.
An ingredient that elevates dishes in the kitchen
Today, any dish featuring pistachios is considered a top-tier meal. These green nuts are used to produce creams, marzipans, ice creams, 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 the culinary arts but also in cosmetics. The 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 50-60 per cent 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 consider pistachios. This healthy snack, provided it is not coated in a sugary or high-calorie shell, helps lower blood sugar levels. Thanks to their high fibre and protein content, pistachios help maintain a healthy weight by promoting 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 key role in fighting free radicals. Scientists have studied the lutein content, which is substantially 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 this intense regimen, a significant increase in macular pigment (MPOD), which protects the retina, was noted. As people age, this pigmented area can degenerate, leading to serious vision problems. Regular pistachio consumption should therefore become a habit for those over 65 years of age.
How many pistachios can you eat daily?
While the aforementioned study provided 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 burned off, they can contribute to obesity-related issues.
They are especially recommended for those with diabetes, vision, or digestive problems. Thanks to their B vitamin and potassium content, they positively affect brain and nervous system functions. They help reduce stress and improve mood.
Individuals with food allergies, obesity, or kidney problems should consume these nuts in moderation.
The content on our sites is intended for informational and educational purposes and is not a substitute for medical consultation. Please consult a specialist before making health-related decisions.
