Pistachios: Uses, Benefits, Side Effects By Dr. Rajeev Singh
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“An individual can consider himself happy when his food is also his medicine.” Pistachios are tiny little nutritional goldmines; the healthiest and best delight one can have instantly. They are the edible seeds of the Pistacia vera tree, which belongs to the family Anacardiaceae or the cashew family. Pistachios originated in the Middle East and Central Asia. In India, the production of pistachios is highest in Jammu and Kashmir, followed by Tamil Nadu, West Bengal and Punjab. This is because pistachio trees thrive in regions with long summers and winter seasons. Depending on the size and shape of these nuts, different varieties are available in the market, like Iranian round pistachio, Iranian jumbo pistachio, Iranian long pistachio, etc.
Pistachios are ranked among the top 10 expensive nuts globally and are of economic importance. These green-hued, sweet nuts are one of the oldest nuts, which have also been mentioned in the Old Testament of the Bible as a prized food source with a rich history. Let us discover some evidence-based benefits of pistachios and some considerations to add this superfood to your dietary routine.1,2
Did you know?
Pistachios are highly nutritious due to the presence of vitamins, minerals, proteins, phenolic compounds and carotenoids like zeaxanthin and lutein. The nutritional components that are found in pistachios are as follows.
Nutritional value of pistachios3
Pistachios show numerous scientifically proven properties; some of which are mentioned below:
Eating a handful of pistachios as a snack can offer various health benefits. It is not only tasty, but also packed with nutrients to keep you active through the day.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some of the potential benefits of pistachios are described as follows:
Nuts may help in managing hyperglycaemia due to the presence of mono-and polyunsaturated fatty acids. Parham et.al conducted a study in 2014 to assess the effect of pistachio nuts supplementation on Type II diabetes. 12-weeks of pistachio consumption by the subjects showed a beneficial effect on glycemic control in diabetes. This indicates that pistachios may have a positive impact on diabetes. However, more studies are needed to support these claims.4
Literature Studies have reported that the consumption of nuts can have a favourable effect on lipid profile. Michael et al. conducted a study in 2007 to assess the effect of pistachio nut consumption on serum lipid levels. This study showed that the consumption of pistachio nuts helped reduce total cholesterol and increase high-density lipoprotein or good cholesterol. This indicates that the consumption of pistachio nuts may have a beneficial impact on lipid profile. However, we need more studies to support these claims.5
The prevalence of neurodegenerative diseases, including several forms of dementia, is increasing. Among the causes of these diseases, obesity is a well-known risk factor. Literature reviews support the use of pistachios for the management of obesity-related dysfunctions like neurodegenerative diseases. Domenico et al. conducted a study in 2020 to assess the effect of pistachio nuts on the brain in obese mice. This study showed that regular intake of pistachio nuts might help manage obesity-related neurodegenerative diseases. This indicates that the consumption of pistachio nuts may have a favourable impact on neurodegenerative diseases. However, we need more studies to support these claims in humans.6
Consumption of nuts may help reduce blood pressure. Omid et al. conducted a meta-analysis in 2021 to assess the effect of pistachio nut on blood pressure. Results showed that pistachio nuts consumption might help reduce systolic blood pressure. This indicates that the consumption of pistachio nuts can positively impact blood pressure, but we need more studies to support these claims.7
Pistachios are packed with vitamins, minerals, tocopherols, polyphenols and dietary fibre, which may help reduce the risk of colon cancer. Michael et al. conducted a study in 2017 to assess the anti-cancer potential of pistachio nuts. This study showed that pistachio nuts had a favourable effect on colon cancer. This indicates that the consumption of pistachio nuts may help reduce the risk of colon cancer. However, scientific evidence for this finding is limited and we need more studies to support these claims.8
Though there are studies that show the benefits of Pistachios in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of Pistachios on human health.
As per a study, eating 3-4 pistachios everyday showed significant improvement in blood flow through the penis. This goes to show that eating pistachios may help with erectile dysfunction.
Dr. Rajeev Singh, BAMS
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
A few side effects related to the consumption of pistachios include:
However, if you experience any adverse reactions to pistachios, it is advised to discontinue its intake and immediately contact a doctor or your Ayurvedic physician who has prescribed it. They will be able to guide you appropriately for your symptoms.
Eating pistachios is okay if taken in moderate amounts. However, general precautions must be followed in the mentioned conditions:10
Also Read: Anjeer (Dried Fig): Uses, Benefits & Side Effects
There is no significant interaction of pistachios with other drugs. However, you must always seek the advice of your Ayurvedic physician about the possible interaction of pistachios with other drugs and follow the prescription thoroughly, as they will know your health condition and other medications you are taking.
The scientific name of pistachios is Pistacia vera, which belongs to the family Anacardiaceae or the cashew family.1
Being a good source of fiber and protein, they may help in weight loss. However, more studies need to be done on humans to support these claims. Therefore, it is advised to consult a doctor for issues related to weight.1
Yes, pistachios may help manage diabetes as they have the potential to improve glycemic control. However, more studies need to be done in humans to support these claims. Therefore, it is advised to consult a doctor for better outcomes.3
Pistachios are rich in antioxidants like lutein and zeaxanthin, which may help in improving vision. However, studies supporting these claims are limited and thus, it is advised to consult a doctor for a better assessment.1
Consumption of pistachios in excess can increase the risk of gout, impair the digestive process and kidney function. In allergy-prone individuals, pistachios can cause nut allergy.8
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