Pistache: health and consumer benefits

O pistachio is a very nutrient rich oleaginosa. It has a profile of fatty acids beneficial to cardiovascular health, as well as protein, fiber, potassium, magnesium, vitamin K, and-tocopherol (vitamin E) and numerous phytochemicals. Its green and purple coloration is a result of the presence of lutein and anthocyanin. Among the nuts, pistachios contain higher levels of potassium, γ-tocopherol, vitamin K, phytosterols and carotenoids.

Studies suggest that pistachios help in antioxidant and anti-inflammatory activity, glycemic control and endothelial function. When consumed in moderation helps in weight control, because of its satiety effect.

Antioxidants protect the body from damage from free radicals. Natural functions of the body and physical exercise produce free radicals, which attack healthy cells making them susceptible to damage. Antioxidants like vitamin E and carotenoids (beta-carotene and lutein) help protect cells. When pistachios are consumed, the levels of these antioxidants rise in the blood. They help to prevent the oxidation of LDL cholesterol, inflammation and its deposition in the vessels causing cardiovascular diseases, for example.

The addition of pistachios in high-glycemic meals could decrease post-meal glycemic response. Research shows that the nutrient profile of pistachios, including proteins, healthy fats and fiber, may help with glycemic control. This nutrient composition would also have an effect on satiety, because with the nutrients being absorbed more slowly, the satiety time would be longer.

Being rich in fiber, pistachios are also a very healthy food for the intestine. A portion of approximately 30 grams provides 3 grams of dietary fiber, or about 12% of the daily recommendation.

Still, the presence of lutein is important for the health of vision and skin. The retina has high concentrations of lutein and zeaxanthin, carotenoids involved in photoprotection of the eyes. And lutein can prevent damage from ultraviolet rays to the skin.

Each type of nut has a different blend of nutrients, so it's best to consume a variety. There is no recommendation for pistachio consumption. What you would suggest would be the consumption of about 20 to 30 grams of nuts a day, which can be made in snacks, for example.

At the time of purchase, prefer pistachios with peel, no signs of mold, moisture or damage by insects. Thus, the risk of acquiring an aflatoxin-contaminated pistachio is lower. Aflatoxins are substances produced by fungi, which contaminate food, without altering the taste, and if consumed constantly over the long term may increase the risk of liver cancer.

* Article carried out in collaboration with nutritionist Fabiana Honda of PB Consultoria in Nutrition.

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Whey protein is a protein supplement usually made from protein extracted from whey. Two thousand liters of milk are needed to extract one kilogram of whey from good quality milk. Whey Protein also has amino acids such as leucine, isoleucine and valine (BCAA), glutamine and arginine. This supplement is used for gaining muscle mass.

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