[h=2]Pistachio nutrition facts[/h] Wonderfully delicious pistachio nuts have been revered as the symbol of wellness and robust health since ancient times. The nuts are enriched with many health-benefiting nutrients that are essential for optimum health.
Pistachio nuts are dry fruits of species of trees belonging in the
Anacardiaceae family, in the genus:
Pistacia. The plant is a medium sized broad, bushy, dioecious, deciduous tree, believed to be originating in the mountain ranges of West-Asian region. Several cultivars exist; however, the most popular variety grown for the commercial purpose is the
kerman.
[TABLE="width: 280"]
[TR]
[TD]
[/TD]
[TD]
[/TD]
[/TR]
[TR]
[TD]Pistachio-bunch.
(Photo by
bradspry) [/TD]
[TD]Delicious Pistachio nuts! [/TD]
[/TR]
[/TABLE]
Pistachios grow well under hot, dry climates with cool winters. They are currently being cultivated in large scale in the orchards in the USA, Iran, Syria, Turkey, and China. After plantation, it takes approximately eight to ten years until it produces its first major crop. Once established, it keeps bearing fruits for centuries.
The fruit, in fact, is a drupe (fruit with a large, central located single seed), and its seed kernel is actually the edible portion. Each season, the tree bears heavy clusters of fruits, which appear somewhat like that of a grape bunch. On the exterior, the mature fruit features hard, off-white color shell which splits apart exposing yellow-light green, oblong shape kernel inside. Pistachio kernel measures about 1 inch in length and 1/2 inch in diameter and weighs about 0.7-1 gm.
[h=3]Health benefits of Pistachios[/h]
- Pistachios are delicious tree nuts recognized for their wholesome nutrition properties. Together with walnuts, almonds, and cashew, they form important source of protein, fats, and minerals to otherwise dry and arid regions of Central, West and South Asian population.
- Pistachios are rich source of energy; 100 g of nuts provides 557 calories. In addition, they are rich in mono-unsaturated fatty acids like oleic acid and an excellent source of antioxidants. Regular consumption of pistachios in the diet helps to lower total as well as bad LDL cholesterol and increases good HDL cholesterol levels within the blood. Research studies suggest that Mediterranean diet that is rich in dietary-fiber, mono-unsaturated fatty acids, and antioxidants help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
- They are rich source of many phyto-chemical substances that may contribute to their overall antioxidant activity, including carotenes, vitamin E, and polyphenolic antioxidant compounds. Research studies have been suggestive of that these compounds help remove toxic oxygen-free radicals from the body, and thus, protect it from diseases, cancers, as well as infections.
- Pistachios are an excellent sources of vitamin-E, especially rich in gamma-tocopherol; contain about 23 g per100 g. vitamin E is a powerful lipid soluble antioxidant, essential for maintaining the integrity of cell membrane of mucus membranes and skin; offer protection from harmful oxygen-free radicals.
- The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
- They are the storehouse of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium. 100 g nuts provide 144% of daily-recommended levels of copper. Copper is an essential trace mineral that is required in neuro-transmission, metabolism, as well as red blood cell (RBC) synthesis.
- Pistachio oil extracted from these nuts is one of the healthiest cooking oils. It has pleasent nutty aroma and has excellent emollient properties. It helps keep skin well protected from dryness. Besides been used in cooking, it also employed as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical, and cosmetic industry.
Just a hand full of pistachios a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.
| Principle | Nutrient Value | Percentage of RDA |
|---|
| Energy | 557 Kcal | 29% |
| Carbohydrates | 27.97 g | 21.5% |
| Protein | 20.60 g | 37% |
| Total Fat | 44.44 g | 148% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 10.3g | 27% |
| Vitamins | | |
|---|
| Folates | 51 g | 13% |
| Niacin | 1.3 mg | 8% |
| Pantothenic acid | 0.520 mg | 10% |
| Pyridoxine | 1.7 mg | 131% |
| Riboflavin | 0.160 mg | 12% |
| Thiamin | 0.870 mg | 72.5% |
| Vitamin A | 553 IU | 18% |
| Vitamin C | 5 mg | 8% |
| Vitamin E-γ | 22.60 mg | 150% |
| Electrolytes | | |
|---|
| Sodium | 1 mg | 0% |
| Potassium | 1025 mg | 22% |
| Minerals | | |
|---|
| Calcium | 107 mg | 11% |
| Copper | 1.3 mg | 144% |
| Iron | 4.15 mg | 52% |
| Magnesium | 121 mg | 30% |
| Manganese | 1.2 mg | 52% |
| Phosphorus | 376 mg | 54% |
| Selenium | 7 g | 13% |
| Zinc | 2.20 mg | 20% |
| Phyto-nutrients | | |
|---|
| Carotene-β | 332 g | -- |
| Crypto-xanthin-β | 0 g | -- |
| Lutein-zeaxanthin | 0 g | -- |
See the table below for in depth analysis of nutrients:
Pistachio (
Pistacia vera
),
Nutritional value per 100 g.
(Source: USDA National Nutrient data base)
[h=4]Selection and storage[/h]
[TABLE="width: 120"]
[TR]
[TD]
[/TD]
[/TR]
[TR]
[TD]Roasted pistachio nuts [/TD]
[/TR]
[/TABLE]
Pistachios are available in the markets year around. In the grocery stores, one may choose shelled, unshelled (with-shell), roasted, salted, sweetened, etc forms of nuts displayed for sale. Try to buy completely unshelled (with intact outer coat) nuts instead of processed ones. They are generally available in the airtight packs as well as in bulk bins. Look for healthy, compact, uniform, off white color whole shell nuts that feel heavy in hand. They should be free from cracks other than the natural split, mold, spots, and of rancid smell.
Raw, unshelled pistachios can be placed in a cool dry place for couple of months. However, shelled kernels should be placed inside an airtight container and kept inside the refrigerator in order to prevent them turn rancid.
[h=4]Culinary uses[/h]
[TABLE="width: 120"]
[TR]
[TD]
[/TD]
[/TR]
[TR]
[TD]Pistachio pavlova with kiwi slices. Photo courtesy:
Vegan feast catering. [/TD]
[/TR]
[/TABLE]
- The nuts are usually eaten as thay are, by cracking them open between fingers or using a nutcracker machine. They can also be enjoyed roasted, salted, or sweetened, just as in macadamia and peanuts.
- Pistachios are nutty, yet pleasantly sweet in taste with a fruity aroma. Baklava, a sweet-pastry made of layers of paper-thin "phyllo or strudel dough" filled with chopped pistachio, almonds and cashew nuts and sweetened with syrup or honey, is a popular pastry preparation in Turkey, Iran, Armenia, and many Middle East states.
- Roasted and crushed nuts often sprinkled over salads, desserts, particularly sundaes and other ice cream based dessert preparations (for example, kulfi in Indian subcontinent), biscuits, sweets and cakes.
- Split pistachios are a great addition to vegetable/fruit salads.
- Popularly known as "pista," these nuts have been widely used in sweet dishes in Indian, Pakistani and other South-East Asian countries.
[h=4]Safety profile[/h]
Pistachio nut allergy sometimes occur as an allergic manifestations due to chemical compound
anacardic acid (urushiol) that is present in these nuts. Cross-reactions may also occur with some other related nuts and fruits of
Anacardiaceae family such as
mango,
cashew nuts... etc. Persons with known allergic reactions to these nuts may, therefore, require to observe caution while eating cashews and mango, and conversely.
The reaction symptoms may range from simple skin itching (hives) to severe form anaphylactic manifestations, including breathing difficulty, pain abdomen, vomiting, and diarrhea. (
Medical disclaimer).
Given the high risk of heart disease in people with diabetes, nuts are an important component of a heart healthy diet in this population, West added.
