Pistachios - composition and useful properties of nuts

This light-loving plant from tropical and subtropical regions belongs to the category of evergreens. The fruits of the pistachio tree have been successfully used for food for over 2000 years. They have found their application in cosmetology and medicine. In the article we will consider the beneficial properties of pistachios, their nutritional value and other features.

Nutritional value and composition of pistachios

Nuts are eaten as part of desserts, as an independent dish, added to salads, snacks, hot dishes, mainly in crushed form.

Nutritional value (BZHU) of pistachios:

* Calorie content of pistachios depends on the variety, storage method and preparation. Raw nuts have the minimum energy value. Fried fruits contain more fat, so their calorie content is maximum.

Pistachios contain vitamins and minerals. In terms of calcium content, they lead among nuts. They can compete with other species in terms of potassium content. But the vitamin composition of the fruit is inferior to walnuts and almonds. Compare the composition of nuts by the amount of minerals and vitamins you can see in the photo below.

Pistachios contain a small amount of "fast" carbohydrates. Therefore, the glycemic index (GI) of nuts is small, only 15 units. This level allows the use of the fruit for people with impaired glucose tolerance, diabetes. When counting calories, you need to consider the GI. If you reduce the energy value by replacing pistachios with chestnuts, then the calorie content will decrease, and the GI will increase. Compare the GI level and the energy value of nuts and seeds below in the photo.

Useful properties of pistachios

If you regularly eat pistachios, their benefits will be in the effects of biologically active substances included in the nuts. Despite their more modest composition, compared to walnuts and hazelnuts, they have a beneficial effect on the body of both an athlete and an ordinary person.

Useful properties of pistachios:

1. Tocopherol (E). It has antioxidant properties, rejuvenates not only the skin, but also the body at the cellular level. Its beneficial effect can be seen in improving the structure of nails and hair, and lowering blood pressure.
2. Folic acid (B9). It normalizes the work of the digestive tract, prevents developmental disorders (especially during the early stages of pregnancy), increases the capabilities of the immune and hematopoietic systems.
3. Pyridoxine (B6). Especially useful for athletes with high intellectual loads (chess, orienteering). Leads to the normalization of metabolic processes in the brain tissue. Affects the work of the heart and blood vessels.
4. Pantothenic acid (B5). Affects the weight of the athlete. This vitamin is especially useful in weight-dependent sports (boxing, gymnastics, figure skating, horse riding).
5. Riboflavin (B2). Improves the structure of the skin, connective tissue. Especially useful during the recovery period from injury.
6. Thiamine (B1). Regulates cellular processes. Increases the resistance of cell membranes to damage. Normalizes nerve impulse conduction.
7. Nicotinic acid (RR). Improves the structure of the skin, normalizes digestion. It stabilizes the emotional background of the athlete, improves the quality of sleep.

The mineral composition also determines the beneficial properties of the nuts. Calcium-rich fruits increase muscle strength and improve bone structure. It strengthens the skeleton and increases the endurance of muscles, including the myocardium. And potassium in the fruit, normalizes the heart rate.

Features of the use of pistachios

Most often, pistachios are used as an independent dish. Nuts have proven to be a healthy snack in the morning. The high calorie content of fruits does not allow them to be actively eaten in the evening. Their daily norm for an adult is 10-15 nuts.

Raw or naturally dried nuts without additional components (salt, chocolate, etc.) are suitable for a healthy diet. Fruit without added sugar can be considered a good combination with pistachios. Steamed apples, pears, plums, berries, go well with nuts, even when dried (marshmallow).

For children

The effectiveness of nuts for men and women is different from the benefits they bring to children. Eating pistachios by young athletes is beneficial for proper development. The daily intake of 5-7 nuts is enough to get about a quarter of the daily intake of vitamins and minerals included in the fruit.

To reduce allergic reactions, it is recommended to introduce pistachios into the children's diet from 3 years old. The fruits are rich in vitamins and are especially useful during intensive growth and development of tissues, that is, in childhood and adolescence.

For men

Pistachios are a calorie bomb charged with vitamins and minerals. Their effect on the male body is distinguished by the effects associated with a positive effect on the reproductive system.

They manifest themselves:

• increased potency;
• increased libido;
• improving sperm quality.

For women

The substances contained in fruits are especially relevant for women. They affect several areas of the body's recovery at once:

1. Significantly improve the structure of the skin. Pistachio oil is one of the most effective in cosmetology. It is added to creams, masks, lotions, compresses, etc. Regular use of the oil results in a significant anti-aging effect, strengthening hair and nails.
2. During pregnancy, pistachios gently cleanse the intestines, saturate the blood with substances necessary for the baby, contributing to its proper development.
3. The high content of biologically active substances and minerals softens the period of menopause.

When breastfeeding

After giving birth, nuts stimulate the mother's milk production. They don't just add liquid volume. Nuts improve the properties of milk: increasing fat content, saturation with biologically active substances, minerals.

It is especially important for a child to get a high amount of calcium. At the same time, there is no depletion of this metal in the mother's body.

Harm of pistachios and possible contraindications

Pistachios are rich in vitamins and minerals. But even with their use, there are side reactions. Potential harm from eating pistachios:

• individual intolerance;
• weight gain when overeating;
• indigestion (when overeating).

The biggest harm can be caused not by the pistachio nuts themselves, but by their misuse. For example, they are eaten as part of shortbread cookies or cakes. In this case, the calorie content of pistachios increases many times. On the Internet, you can find various recipes for pistachio dishes, in which they are mixed with an oil base. It is best not to include them in your diet with a healthy diet. Preference should be given to raw nuts mixed with fruit.

To increase the shelf life of nuts, they are soaked in a saline solution and then dried. The result is fruits with a high NaCl content. Eating them leads to water retention in the body, edema, increased kidney function and weight gain. With the uncontrolled use of such nuts, metabolic disorders are observed. If only salted fruits are available for eating, then they must be soaked before use. Then rinse with water and dry.

Contraindications to the use of pistachios:

• individual intolerance;
• obesity (in this case, they need to be combined with low-calorie foods and reduce the daily intake);
• kidney disease (for salted nuts);
• increased blood pressure (for salted pistachios).

Features of the selection and storage of nuts

Pistachios can harm the athlete's body if the wrong nuts are chosen.

Preference should be given:

• nuts with opened shells - they are fully ripe and have the properties listed earlier;
• pistachios with a green kernel color - the richer the color of the nuts, the more pleasant the taste;
• free from mold, moisture or other storage problems;
• without salt: this sign can not only be seen with transparent packaging - it must be checked by the composition of the product on the label.

Pistachios are very sensitive to temperature, humidity, sunlight. They need to be protected from sunlight. Glassware with a tight lid will be ideal for storing nuts. The temperature regime most strongly changes the shelf life of nuts:

• at room temperature, nuts retain a pleasant taste for about 3-4 * weeks;
• in the refrigerator, this period increases to 3-6 * months;
• when pistachios are in the freezer, they retain their properties for up to 6-12 * months.

* Large variation in shelf life is caused by the different initial state of the nuts.

Note! Salted pistachios keep better at room temperature, but spoil faster in the refrigerator or freezer. Pistachios in shell go rancid more slowly. Their core remains intact. Oxygen access to its fatty acids is limited.

Conclusion

Pistachios are healthy and tasty nuts. They contain a lot of biologically active substances and minerals, so they are suitable for people of different genders and ages. They are slightly inferior in composition to walnuts and hazelnuts, but perfectly replace cashews or Brazil nuts. The daily intake for adults is 15 nuts, for children 5-7.

You need to buy unsalted nuts, store in a glass jar with a tight lid in the refrigerator.

Watch the video: Pistachios (December 2024).