Seeds and Cereals

Pistachio health benefits

One of the greatest challenges faced by people who are on a diet is to adapt a healthy menu to their daily needs. Snacks between meals tend to be one of the difficulties, as the consumption of some foods hinders the pursuit of fitness.

In this sense, pistachios have become a great ally to keep in good shape and contribute to the full functioning of the body. Knowing the benefits of pistachios helps to insert it in the diet properly and to maximize the effects of physical activities.


Pistachio is the seed of a tree native to Central Asia, pistachio. It can be used in the preparation of ice cream, salad, chocolate, pudding and other dishes.

Considering that it is a source of vitamins and minerals, pistachios is a type of nut that is frequently consumed and provides several types of health benefits.


The fibers contained in pistachios can help the intestinal tract function. Furthermore, it is an excellent source of potassium and vitamin K.

This food can help maintain weight and cardiovascular health, for example. The B-complex vitamins found in pistachios can be of great benefit to the body, not to mention the significant presence of magnesium and iron, minerals highly important for bone health and blood sugar control.

It is important to note that pistachios include unsaturated fats. This does not make it harmful to health, however, it should be moderate so that there is no compromise in the diet.


See below some of the benefits provided by pistachios:

  1. Helps control weight

Regular consumption of pistachios can help eliminate toxins, given the presence of fiber. Thus, it can help the intestinal flora to function properly and promote a longer feeling of satiety.

It is worth mentioning that for every 100 grams of pistachio consumption, 562 calories are added to your eating plan. In this perspective, aiming that the consumption of pistachios does not result in damage to the diet, it is suggested that consumption be balanced.

  1. Controls glucose

Once an average portion of pistachios is added to your daily life, 60% of your daily phosphorus consumption is guaranteed. It is worth emphasizing that this mineral is essential for the prevention of diabetes, in addition to collaborating with the synthesis of proteins and the action of amino acids.

  1. Helps the cardiovascular system

It is known that cholesterol is present in one of ten health concerns, especially for people who do not follow an adequate eating plan. One study followed a group of people who included pistachios in their respective diets for a month. The results proved that the food, in addition to helping to reduce cholesterol, is a source of L-Arginine, an essential nutrient for blood clotting.

Once pistachio is included in the diet, it lowers LDL cholesterol levels and raises LDL levels.

  1. Decreases the scars

The presence of pistachios in the diet can help reduce the effects caused by acne and pimples. The fruit can lower blood sugar levels, which interfere with oil production. Once combined, the selenium and vitamin E present in pistachios can help in the treatment of pimples and also in the treatment of scars.

  1. protect the skin

We understand that taking care of well-being should not be limited to body measurements. Therefore, the consumption of pistachios can also bring benefits to the skin. Pistachio can help protect the skin against UV rays and prevent tissue diseases.

In addition, pistachio reduces the effects of aging on the skin, making it an excellent choice as a natural moisturizer.


Like all oilseeds disposed in nature, pistachios contain fats in its composition, however, they are healthy if consumed in moderation.

However, we would like to emphasize that no food alone should form the basis of your diet. Any change in the menu and/or initiation of physical activity should be accompanied, respectively, by a nutritionist and a physical education professional.


Both unpeeled and unpeeled pistachios should be stored in a dry place and in a clean, sealed glass jar. For greater preservation of nutrients, we suggest that the pistachios be kept unpeeled.

There are several ways to consume pistachios, whether they are: roasted, raw, with or without salt.


Pistachio is one of the most used fruits in sweet and savory recipes due to its versatility, as it combines with several options.


To prepare this recipe, which is very refreshing in the summer season, you must reserve:

– 1 can of heavy cream

– 1 can of condensed milk

– The same measure of milk

– 2 egg whites

– 1 cup pistachios if peeled (approximately 100 grams)

The preparation mode is very simple.

First, place the condensed milk, milk and pistachios in a blender. Beat well and set aside.

Beat the egg whites and add the pistachio cream. Stir gently.

Finally, place in cups and refrigerate for at least four hours.


The minimum time to prepare this recipe is twenty minutes. To prepare it you must book:

– 1 can of condensed milk

– 50 grams of unpeeled and unsalted pistachios

– 1 tablespoon of unsalted butter

– 100 grams of fresh cream

Once these ingredients have been separated, with the aid of a food processor, grind the pistachios into a very fine flour.

In a large saucepan, gather all ingredients except the cream. Then put on fire and stir continuously.

The fire should be turned off when it starts to come off completely from the bottom of the pan.

Add the fresh cream and cook for a few more minutes. Before it cools, put it in small cups and add a small plastic spoon.

When cool, garnish with a halved pistachio. Free refills.


To prepare a delicious pistachio paste you will need:

– 175 grams of unsalted and unpeeled pistachios

– 100 grams of refined sugar

– 50 grams of water

– Almond essence (to taste)

First, make a syrup with sugar and water. Allow it to cool long enough for it to be taken to the processor.

Then beat the pistachios with the syrup in the food processor. Pour in slowly until you get a smooth, creamy paste. Finally, add the vanilla essence and mix well. Keep the glass container and store it well.


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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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