Why is it worth eating a handful of pistachios a day?


Pistachios are green and tasty nuts surrounded by a hard shell with a crunchy core. Pistachio trees were planted in the Middle East as a crop over 10,000 years ago.

Syria was the country where the most pistachio trees were planted. To this day, pistachios are a delicacy there and an element of the long cultural history of the local people.

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From the Middle East, pistachios spread to the Mediterranean areas. In ancient times, pistachios were considered a delicacy that was only popular among kings.

For "ordinary people" pistachios were out of reach. However, over time, pistachios began to spread around the world through traders, travelers and average people.

Pistachios reached the USA at the end of the 19th century, and in the 20th century they conquered the western part of the world. The largest plantations of pistachio trees are currently located in Iran, Turkey and the USA.

Long ago, pistachios were used as a dye and as a toothache remedy. It was also believed that they could heal the liver, and to be more precise, they were supposed to cure liver cirrhosis.

Nowadays, pistachios are most often roasted and salted, and then eaten directly as a snack. In the Middle East, the Balkans and Asia, they are processed into a wide range of delicious sweets such as the well-known Halva, Baklava, Maamoul and Kunafah.

Today, pistachios are the most popular addition to cakes, tortes and even savoury dishes, and many menu items in restaurants and confectioneries offer these nuts. Rich in mineral potassium and vitamins, pistachios provide our body with important nutrients.

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Pistachios are rich in vitamins and minerals

Although nuts are considered quite fatty and fattening snacks, they are a source of many valuable nutrients and vitamins. It is no different with pistachios, which contain potassium, magnesium, B vitamins and vitamin E.

In addition, they are a source of monounsaturated fatty acids and omega-3 and omega-6 acids. In addition, they also contain beta-carotene and lutein, which play an important role in the proper functioning of our eyesight.

Are pistachios not recommended for people on a diet?

Nuts should be consumed in specific amounts, then they provide us with valuable ingredients, but we will avoid excessive consumption of fats.

Pistachios do not contribute to weight gain, all because unsaturated fatty acids are quickly oxidized and are not stored. Pistachios contain large amounts of protein and fiber, which supports their presence in the diet even for people who want to lose weight.

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Pistachios are good for lowering cholesterol levels

Pistachios contain large amounts of γ-tocopherol (20.4 mg/100 g), which has anti-atherosclerotic properties. In addition, green nuts contain phytosterols and niacin (vitamin B3), which help reduce LDL cholesterol, considered "bad" cholesterol.

Pistachios are perfect snack for diabetics

Pistachios are a good snack choice for people with diabetes and insulin resistance. They have a low glycemic index (GI 18), and their regular consumption will reduce fasting glucose levels by up to 16 mg/dl.

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Pistachios slow down the aging process

Green pistachios are rich in antioxidants, which slow down the aging process and reduce the risk of cancer.

The high content of vitamin E in nuts has a positive effect on the appearance and condition of the skin. Eating pistachios regularly makes the skin look healthier, younger, maintains proper hydration and is less prone to changes and dryness.

Beta-carotene also has a positive effect on the skin tone, evens out the tone and prevents paleness.

Zinc and selenium contained in pistachios support the treatment of skin diseases such as acne.

Let's eat green nuts for healthy intestines

Pistachios should be included in the diet of people who suffer from intestinal problems. The dietary fiber content in nuts cleanses the intestines of accumulated masses, improves intestinal peristalsis and prevents flatulence.

Prebiotics contained in pistachios can help fight intestinal problems such as irritable bowel syndrome or Crohn's disease. Eating pistachios regularly can help prevent constipation.

Which pistachios should I choose?

In stores we can buy both shelled and unshelled nuts. You can also choose from natural, roasted or salted.

When including pistachios in your diet, it is worth knowing that natural nuts contain more valuable ingredients that are lost in the roasting process. Additionally, salting nuts has a negative impact on the circulatory system, especially in people who suffer from hypertension.

The best choice will be natural, but unshelled nuts. Pistachios that have not undergone heat treatment will be richer in vitamins, and the need to peel them will mean that... we will eat less of them.

Pistachios quickly make you feel full and it has been established that we are able to eat 30% fewer unshelled nuts than those that we do not have to peel.


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