The pistachio is a delicious nut that has earned its popularity around the world due to its exceptional nutritional profile.
That is why at Vitium Pistachios we are dedicated to cultivating, harvesting and processing this superfood.
It is considered a superfood thanks to its high concentration of antioxidants, which makes it a healthy option to include in your daily diet.
Today we will be dealing with this important benefit of pistachio in this blog.
What are antioxidants and why are they important?
Antioxidants are important because they play a key role in protecting our cells against oxidative stress.
Oxidative stress occurs when there is an imbalance between the production of free radicals and the body’s ability to neutralize them with antioxidants. This can occur due to a variety of factors, including unhealthy eating, exposure to environmental toxins, stress, lack of sleep, and other unhealthy lifestyle factors.
Antioxidants can help us neutralize free radicals and protect our cells from oxidative damage. By doing so, they can help maintain overall good health and prevent chronic diseases such as heart disease, type 2 diabetes, neurodegenerative diseases, and some forms of cancer.
And the pistachio has a high antioxidant content.
The nutritional composition of pistachio and its antioxidant content
Pistachio is a nut with a complete nutritional composition, which includes protein, fiber, healthy fats, vitamins and minerals, as well as a high antioxidant content.
Including pistachios in a balanced diet can be beneficial for overall health, especially in terms of antioxidant protection and promoting good cardiovascular and eye health.
Below, we detail its nutritional profile and its antioxidant content:
- Proteins: Pistachios have approximately 20% of its total content.
- Fiber: Pistachios contain approximately 10 grams of fiber per 100 grams.
- Healthy Fats: Pistachios are high in fat, however most of the fats they contain are heart-healthy unsaturated fats.
- Vitamins and minerals: Pistachios are a good source of essential vitamins and minerals, including vitamin E, vitamin B6, thiamine, folate, magnesium, phosphorus, and potassium. Vitamin E is a very powerful antioxidant.
- Antioxidants: Pistachios are rich in several important antioxidants, including vitamin E, lutein, and zeaxanthin.
Scientific studies that support the antioxidant effects of pistachio
The results of many scientific studies support that the antioxidant effects of pistachio are very high.
The study published in the Journal of Nutrition found that pistachio consumption significantly increased blood levels of antioxidants, including vitamin E and lutein.
On the other hand, the study published by Nutrition, Metabolism and Cardiovascular Diseases, which investigated the effect of pistachio consumption in patients with metabolic syndrome, a set of risk factors, and the results showed that pistachio consumption for 12 weeks improved the antioxidant levels in the blood and reduced oxidative stress compared to a control group.
A study published in the European Journal of Nutrition that investigated the effects of pistachio consumption in postmenopausal women with metabolic syndrome where the results showed that pistachio consumption for 4 months improved the body’s antioxidant capacity and reduced oxidative stress markers.
In general, scientific evidence suggests that regular consumption of pistachios can have a positive effect on the body’s antioxidant capacity.
How to incorporate pistachios into your diet to maximize their antioxidant benefits
Pistachio is very versatile, it works for both savory and sweet dishes, and can be a great way to reap its antioxidant benefits.
Here are some options to incorporate them into your daily diet:
- As a snack, pistachios are an excellent healthy and practical option to take with you.
- In salads you can add chopped or whole pistachios to add a delicious crunch and increase their antioxidant content.
- Pistachios can also be a delicious ingredient in healthy desserts, you can incorporate them into smoothies, yogurt, ice cream or even homemade granola bars to add a touch of flavor and antioxidant nutrition.
They can also be used in main dishes to give them flavor and texture. You can crush them and use them as a topping for meat or fish, or mix them with other ingredients to prepare sauces or dressings with an antioxidant touch.
Remember that it is important to consume pistachios in moderate quantities as part of a balanced and varied diet, since they are high in calories.
Although pistachios are high in calories and fat, most of the fat they contain is heart-healthy unsaturated fat, making them a nutritious snack or culinary ingredient choice.
In summary, pistachio is an antioxidant superfood that can benefit your health in several ways, including protecting against oxidative damage, promoting good eye health, supporting cardiovascular health, and contributing to a balanced and nutritious diet.
