Pistachios are undoubtedly one of the most popular nuts in Spainand There are good reasons for this.. In addition to their purely gastronomic properties, we have more and more evidence that they could be a food with very positive effects on our cardiovascular health, our metabolism or even our brain.
Healthy fats, fiber…
In general, and as indicated by the health dissemination portal Healthnuts constitute a very healthy addition to our diet, since they contain a good amount of healthy fats (such as omega-3 fatty acid), soluble and insoluble fiber and vegetable proteins.
This nutritional content explains many of the beneficial effects of nuts; For example, its high concentration of fiber can favor the growth of certain bacterial species in our intestinal flora (such as species of bifidobacteria either lactobacilli) with anti-inflammatory effects (as illustrated in a study published in the academic journal plants).
Similarly, pistachios They are rich in a series of flavonoid antioxidant compounds, such as flavones and anthocyanins. There is research that has found that the habitual intake of flavonoids is associated with a lower risk of cognitive deterioration, as pointed out in a review of literature published in the scientific community. Neurology.
Possible memory improvements
Additionally, pistachios may contain more favorable substances for our nervous system. Specifically, this nut is a great source of two very important compounds: lutein and zeaxanthin.
Lutein and zeantaxin are carotenoids, two types of pigments also present in red and orange fruits and vegetables, such as carrots or peppers. Coincidentally, these two specific types of carotenoids represent 77% of the total carotenoid content of our brainand play a role in certain functions of brain function.
Not in vain, a work published in the prestigious magazine Frontiers in Nutrition concluded that the diets rich in carotenoids They are associated with better memory and cognitive performance, as well as a lower risk of depression.
Cardiovascular benefits
We cannot ignore the fact that pistachios are highly beneficial for both the regulation of blood pressure and cholesterol levels and blood sugar, which results in a lower risk of brain problems related to cardiovascular and metabolic health such as stroke or vascular dementia.
For example, a review of the literature published in the specialized media Diabetes & Metabolic Syndrome: Clinical Research & Reviews in 2020 found that interventions based on pistachio consumption significantly reduced blood glucose levels fasting and insulin resistance in people with diabetes.
Similarly, another work of the same type published the same year in The American Journal of Clinical Nutrition found that diets enriched with pistachios were more effective than those enriched with other nuts at the time of reduce total cholesterol levels, LDL cholesterol (colloquially, ‘bad cholesterol’) and triglycerides.
Precautions and moderation
Of course, although pistachios are a healthy food for the vast majority of people, it doesn’t hurt take into account some issues when it comes to incorporating them prominently into our diet.
On the one hand, and as with any other food, no matter how healthy it may be, you must always remember that It is more important to have a healthy and balanced diet than habitually eating any specific food. On the other hand, pistachios, especially when consumed salted or roasted, can contain high amounts of sodium, so people with contraindications to salt consumption (especially hypertension or kidney problems) should moderate their intake or look for preparations with lower sodium concentration.
Finally, the people allergic to tree nuts They can suffer serious reactions from consuming pistachios and should therefore avoid them (and any food that contains or is made from them).
References
Jillian Kubala. Health Benefits of Pistachios. Health (2024). Consulted online at https://www.health.com/pistachios-8423108 on April 23, 2024.
Mandalari G, Barreca D, Gervasi T, Roussell MA, Klein B, Feeney MJ, Carughi A. Pistachio Nuts (Pistacia vera L.): Production, Nutrients, Bioactives and Novel Health Effects. Plants (2022). DOI: https://doi.org/10.3390/plants11010018
Tian-Shin Yeh, Changzheng Yuan, Alberto Ascherio, Bernard A. Rosner, Walter C. Willett & Deborah Blacker. Long-term Dietary Flavonoid Intake and Subjective Cognitive Decline in US Men and Women. Neurology (2021). DOI: https://doi.org/10.1212/WNL.0000000000012454
Jirayu Tranprasertsuk, Tammy M. Scott, Aron K. Barbey, Kathryn Barger, Xiang-Dong Wang, Mary Ann Johnson, Leonard W. Poon, Rohini Vishwanathan, Nirupa R. Matthan, Alice H. Lichtenstein, Guylaine Ferland, Elizabeth J. Johnson . Carotenoid-Rich Brain Nutrient Pattern Is Positively Correlated With Higher Cognition and Lower Depression in the Oldest Older With No Dementia. Frontiers in Nutrition (2021). DOI: https://doi.org/10.3389/fnut.2021.704691
Peyman Nowrouzi-Sohrabi, Soheil Hassanipour, Mohsen Sisakht, Reza Daryabeygi-Khotbehsara, Amir Savardashtaki, Mohammad Fathalipour. The effectiveness of pistachio on glycemic control and insulin sensitivity in patients with type 2 diabetes, prediabetes and metabolic syndrome: A systematic review and meta-analysis. Diabetes & Metabolic Syndrome: Clinical Research & Reviews (2020). DOI: https://doi.org/10.1016/j.dsx.2020.07.052
Kai Liu, Suocheng Hui, Bin Wang, Kanakaraju Kaliannan, Xiaozhong Guo, Linlang Liang. Comparative effects of different types of tree nut consumption on blood lipids: a network meta-analysis of clinical trials. The American Journal of Clinical Nutrition. DOI: https://doi.org/10.1093/ajcn/nqz280
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