These stunning-looking green-coloured pistachio nuts are scrumptious, enjoyable to eat, and extremely nutritious. In actuality, these nuts are the edible seeds of the Pistacia vera tree which can be wealthy in wholesome fat and are supply of protein, fibre and antioxidants. They’re additionally a powerhouse of different important vitamins and will help in weight administration and coronary heart and intestine well being. Learn on to know extra concerning the well being advantages of pistachio.

Well being Photographs bought in contact with Dr. Nirupama Rao, Nutritionist, Rejua Power Centre, Mumbai, to be taught the well being advantages of pistachio and its potential unintended effects should you eat too many.

Well being advantages of pistachio

The varied well being advantages of consuming pistachio or pista are:

1. Coronary heart well being

“Pistachios are wealthy in monounsaturated fat, that are heart-healthy fat that may assist in decreasing unhealthy levels of cholesterol. Additionally they comprise antioxidants like lutein and zeaxanthin, which assist total cardiovascular well being,” says the professional.

2. Diabetes administration

Pistachios have a low glycemic index, that means they’ve a minimal impression on blood sugar ranges. The fibre and protein content material may also assist regulate blood sugar and insulin ranges.

Embody pistachio in your food regimen for its dietary properties. Picture courtesy: Adobe Inventory

3. Eye well being

The antioxidants lutein and zeaxanthin present in pistachios are helpful for eye well being. They might curb the chance of age-related macular degeneration and cataracts.

4. Digestive well being

Pistachios are supply of dietary fibre, which aids in digestion and helps prevents constipation.

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5. Nutrient-rich

Pistachios are full of important vitamins resembling vitamin B6, thiamine, and phosphorus. Additionally they comprise minerals resembling magnesium and potassium, that are necessary for numerous bodily features.

6. Antioxidant properties

These nuts are wealthy in antioxidants, together with vitamin E. Antioxidants assist fight oxidative stress within the physique, lowering the chance of power illnesses and supporting total well-being.

Additionally learn: Add these 5 nuts to your food regimen to hurry up your weight reduction journey

Pistachio side effects
How a lot is an excessive amount of pistachio? Picture courtesy: Adobe Inventory

What occurs should you eat too many pistachios?

Overeating pistachios can have some potential unintended effects, regardless of their well being advantages. Listed here are just a few issues one wants to concentrate on:

1. Weight acquire

“Pistachios are calorie-dense, and consuming them in extra can result in weight acquire. A single cup of pistachios comprises over 700 energy, so portion management is essential, particularly should you’re watching your calorie consumption,” suggests Dr Rao.

2. Digestive points

Consuming too many pistachios directly can overwhelm your digestive system. Their excessive fibre content material might trigger digestive discomfort, together with bloating, gasoline, and diarrhoea.

3. Excessive sodium consumption

As per Dr Rao, “Many commercially accessible pistachios are salted, which might contribute to extreme sodium consumption if consumed in massive portions. Excessive sodium consumption might result in hypertension and different well being points”.

4. Oxalate content material

Pistachios comprise oxalates, compounds that may contribute to the formation of kidney stones in prone people. Consuming too many pistachios might enhance the chance of kidney stone growth.

So, if you’re asking “What number of pistachios a day is an excessive amount of?”, it is necessary to devour them sparsely as they’re calorie-dense. A typical serving measurement is about 25 grams or a small handful. Incorporating pistachios right into a balanced food regimen is usually a scrumptious manner to enhance your well being.