By Dr. Nutritionist Biologist Lisa Burgio

Enjoyed year-round, pistachios, these small nuts, are among the tastiest and most colorful dried fruits and come from the Pistacia vera tree, a species belonging to the Anacardiaceae family.

The species is native to the Middle East, but today it is widespread throughout the Mediterranean basin and its fruits are highly prized in these areas and beyond, both on their own as a snack and as an ingredient in sweets or even savoury dishes.

As part of a balanced diet, pistachio consumption is very important for its various positive effects and healing properties on health, for which there is considerable scientific evidence.

First of all is the effect related to the promotion of better cardiovascular health.

In fact, the consumption of this food is correlated with a decrease in blood levels of cholesterol, triglycerides and LDL (bad cholesterol) and at the same time with an increase in HDL lipoprotein values ​​(good cholesterol), thanks to the presence in this food of excellent quality mono- and polyunsaturated fatty acids which promote this function.

Furthermore, thanks to their high content of Vitamin E and antioxidants, pistachios help protect the vascular system and can significantly contribute to reducing blood pressure, proving to be an excellent weapon in fighting hypertension.

100 g of pistachios provide approximately 600 kcal, with a fat content of approximately 80% and 12% protein.

Despite their significant caloric intake, pistachios, like all nuts, have been associated by several epidemiological studies with weight loss and maintaining a healthy physical shape.

This is due to the high content of fiber, protein, and good fats, which is associated with a greater sense of satiety, a key factor in reducing calorie intake throughout the day, but also to the excellent presence of carotenoids, vitamins, and other substances with antioxidant action.

Among the compounds with these exceptional properties contained in pistachios, lutein and zeaxanthin are the antioxidants found in significant quantities only in pistachios compared to other nuts. Their presence may be the reason why several studies have highlighted a correlation between the habitual consumption of pistachios and other nuts and the prevention of cancer.

Furthermore, pistachios have the lowest glycemic index among dried fruits, meaning they have the greatest impact on blood sugar levels. Indeed, according to research presented at the recent International Congress of Nutrition in Granada, pistachios and dried fruit in general play an important role in reducing the risk of type 2 diabetes. This may be due to their high fiber content (10.6g per 100g of product) and healthy fats, which positively modulate postprandial blood sugar levels.

On the other hand, there are no known conditions in which the consumption of pistachios could interfere with medications or other substances, and pistachio allergies are not common.

It is therefore clear how important the correct introduction of this precious and tasty food into our dietary lifestyle can be for our health.