Pistachio

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Pistachio Description and Price in Kenya

Pistachios are a great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine. Their health effects may include weight loss benefits, lower cholesterol and blood sugar, and improved gut, eye, and blood vessel health.

Benefits of pistachios

1. Rich in nutrients

Pistachios contain many essential nutrients. According to the United States Department of Agriculture (USDA), 1 ounce (oz), or approximately 49 kernels of unroasted, unsalted pistachios contain A serving of pistachios provides about 37% of the recommended daily vitamin B6 intake or 1.3 mg for adults. Vitamin B6 plays a vital role in the body, particularly in relation to protein metabolism and cognitive development.

2. Low in calories

Pistachios are one of the lowest-calorie nuts, which means people can enjoy the health benefits of nuts while more easily staying within their daily calorie limits. For example, 1 oz of macadamia nuts, or 10-12 kernels, contains 204 calories, while 1 oz of pecans provides 196 calories. However, 1 oz of pistachios contains just 159 calories. That said, nuts are generally higher in calories compared to some other foods.

3. Packed with antioxidants

Antioxidants are substances that play a critical role in health. They reduce the risk of cancer and other diseases by preventing damage to the body’s cells. Nuts and seeds contain several antioxidant compounds, but pistachios may have higher levels of some antioxidants than other nuts.

4. Good for eye health

Pistachios are a rich source of the antioxidants lutein and zeaxanthin, which are essential for eye health. According to the American Optometric Association, lutein and zeaxanthin reduce the chances of developing chronic eye conditions, such as cataracts. They can also help to protect against age-related macular degeneration (AMD). AMD and cataracts are among the leading causes of blindness in the United States. Eating a healthful diet, including pistachios, is a promising way to help prevent these eye diseases from developing.

5. Beneficial for gut health

All nuts are rich in fiber, which encourages a healthy digestive system by moving food through the gut and preventing constipation. A type of fiber called prebiotics may also feed the good bacteria in the gut. Feeding the good bacteria helps them multiply and “crowd out” harmful bacteria. Research shows that eating pistachios, and to a lesser extent, almonds, may increase the levels of beneficial bacteria in the gut.