Health benefits of pistachios

Recently, there have been two studies highlighting the health benefits of pistachios

, a diet that incorporates a daily dose of pistachios may help reduce the risk of lung cancer. According to the research pistachios are a good source of gamma-tocopherol, which is a form of vitamin E, and it is known that vitamin E provides a degree of protection against certain forms of cancer. Therefore it is thought that eating pistachios increases the intake of gamma-tocopherol, so pistachios may help to decrease lung cancer risk.

The main points of this research are:
• Pistachios are a source of gamma-tocopherol.
• Eating pistachios increases serum levels of gamma-tocopherol.
• A pistachio-rich diet may help reduce the risk of other cancers.

Source: American Association for Cancer Research

Research published in Molecular Nutrition&Food Research shows that pistachio oil decreases levels of an inflammatory marker known as "lfit-2". Inflammation is a biological response to harmful stimuli, pathogens, damaged cells or irritants, and it underlies functional changes associated with many chronic diseases, such as obesity and cancer. The finding that pistachios decrease inflammation, a newly discovered risk factor, for cardiovascular disease as well as other diseases is further support for the key nutrition message about including pistachios in a healthy diet for chronic disease risk reduction.

Source: Molecular Nutrition & Food Research and the Medical News.

Pistachio Nutrition Information
Pistachios are a rich source of vitamins and minerals , and 28 grams of pistachios provide more nutrients than most other nuts and snacks.
• 28 grams of pistachios contain more dietary fiber than half a cup of broccoli or spinach.
• 28 grams of pistachios contains four times more vitamin B6 than peanut butter .
• 28 grams of pistachios contain as much thiamin as half a cup of cooked rice .
• 28 grams of pistachios have the same amount of potassium as a large banana .
• 28 grams of pistachios have 13 grams of fat , which only 1.5 grams are saturated fats . most of the pistachios is unsaturated , similar to olive oil .

Nutrition Table

Serving Size : 100 g

Energy : 594 kcal

Fat , Total                                                                                                      53.7g

Saturated                                                                                                         5.8g

Polyunsaturated                                                                                              18.5g

Monounsaturated                                                                                             26.6g

Cholesterol                                                                                                      0 mg

Sodium                                                                                                            7 mg

Potassium                                                                                                    972 mg

Carbohydrate                                                                                                     19g

Dietary Fiber                                                                                                     1.9g

Protein                                                                                                           19.3g

Vitamin A                                                                                                       22 mg

Calcium                                                                                                       131 mg

Iron                                                                                                              7.3 mg

Vitamin E                                                                                                      4.6 mg

Thiamin                                                                                                      0.67 mg

Vitamin B6                                                                                                    1.7 mg

Folate                                                                                                            67 mg

Phosphorus                                                                                                  500 mg

Magnesium                                                                                                  158 mg

Zinc                                                                                                             2.3 mg

Manganese                                                                                                   1.2 mg

 
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