Pistachios are small greenish nuts hidden in a hard shell. They belong to the cashew family, and although technically considered seeds, they are traditionally classified as nuts in culinary contexts.
Pistachios are rich in vitamins and minerals, such as vitamin B6, potassium, magnesium, phosphorus, and iron.
They also contain antioxidants and healthy fats that may contribute to improved cardiovascular health.
Studies show that regular consumption of pistachios can lower cholesterol levels and improve heart health.
Nutritional Value
In 100 grams of pistachios, there are approximately 557 calories, including 20 grams of protein, 45 grams of fat, and 28 grams of carbohydrates, of which 10 grams are dietary fiber.
The glycemic index of pistachios is about 15, which is low and makes them suitable for a keto diet in moderation.
Interesting Facts About Pistachios
Pistachios are not nuts. Pistachios are actually seeds of the fruit of the pistachio tree. This makes them closer to legumes than to nuts.
The history of pistachios spans thousands of years. Pistachios were known in ancient Iran and Mesopotamia, where they were cultivated over 3000 years ago.
The color of pistachios. The flesh color of pistachios can range from light green to yellow, depending on the variety and growing conditions.
A symbol of love. In Iran, pistachios are considered a symbol of love and prosperity, and they are often used in wedding ceremonies.
Drought resistance. Pistachio trees are very drought-resistant and can grow in conditions with minimal rainfall.
Pistachios and production. The USA is one of the largest producers of pistachios in the world, especially in California, where these nuts are grown on large plantations.
Pistachio trees. Pistachio trees can reach heights of up to 10 meters and live up to 100 years, making them long-lived crops.
Pistachios and their breeding. There are dozens of varieties of pistachios, among which the most popular are the “Kerman” and “Pistachio Green” varieties.
Lipid Profile
Pistachios contain various types of fats that play an important role in nutrition. Their lipid profile includes the following components:
- Saturated fats: about 6% of total fat.
- Monounsaturated fats: approximately 55% of total fat, including oleic acid.
- Polyunsaturated fats: about 39% of total fat, of which:
- Polyunsaturated Omega-3 (ALA): about 0.5%.
- Polyunsaturated Omega-6 (LA): about 33%.
- Polyunsaturated Omega-6 (AA): in trace amounts.
Thus, pistachios are a source of predominantly healthy fats, especially monounsaturated and polyunsaturated fats.
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