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Pistachio nutrition facts

Wonderfully delicious pistachio nuts are popular dry fruits revered as symbol of wellness and robust health since ancient times. The nuts are enriched with many health benefiting nutrients that are essential for optimum health.

Pistachio is the fruit from species of trees belonging to the family of anacardaceae, of the genus: Pistacia. The plant is a medium sized broad, bushy, dioecious, deciduous tree, believed to be originated in mountain ranges of western Asian region. Several cultivars exist but the most popular variety grown for commercial purpose is the kerman.

Pistachio-bunch (Photo by bradspry)	Delicious Pistachio nuts!

Pistachios are being cultivated in large scale in the orchards in United States of America, Iran, Syria, turkey and china.  After plantation, the plant takes approximately eight to ten years until it produces its first major crop.

The fruit, in fact, is a drupe and the seed kernel is actually the edible portion. They are borne in heavy clusters somewhat like grapes bunch. Exteriorly, the mature fruit features off white colored, hard, shell with splits part way open exposing the yellow-light green oblong kernel which is about 1 inch in length and 1/2 inch in diameter.

Health benefits of Pistachios

• Pistachios are rich source of energy and contain many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.

• These nuts are rich in monounsaturated fatty acids like oleic acid and an excellent source of antioxidants. Regular intake of pistachios in the diet help to lower total as well as LDL or “bad cholesterol” and increase HDL or “good cholesterol” levels in the blood. Research studies suggest that Mediterranean diet that is rich in dietary fiber, monounsaturated fatty acids and antioxidants help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

• They are rich source of many phyto-chemical substances that may contribute to their overall antioxidant activity, including carotenes, vitamin E, and polyphenolic compounds. Research studies have been suggestive of that these compounds help body remove toxic oxygen free radicals and thus, protect body from diseases, cancers as well as infections. 

• Pistachios are an excellent source of vitamin-E, especially rich in gamma tocopherol; contain about 23g per100 g. vitamin E is a powerful lipid soluble antioxidant, essential for maintaining the integrity of cell membrane of mucus membranes and skin; offers protection from harmful oxygen free radicals.

• The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.

• These nuts are store house of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium.

• Pistachio oil has flavorful nutty aroma and has an excellent emollient properties; helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical and cosmetic industry.

Just a hand full of pistachios a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein.

Selection and storage

Pistachios are available in the markets year around. In the store, different forms of pistachios are available such as shelled, unshelled, salted, sweetened etc.  Try to buy whole “in shell” or “with shell” nuts instead of processed ones. They are generally available in the airtight packs as well as in bulk bins.

Whole nuts should feature off white color, healthy looking shell, compact, uniform in size and feel heavy in hand. They should be free from cracks other than the natural split, mold, and spots and free of rancid smell.

Unshelled or with shell pistachios can be placed in cool dry place for many months, whereas shelled (without the shell) kernels (nuts) should be placed inside airtight container and kept in the refrigerator to avoid them turn rancid.

Culinary use

• They are usually eaten on its own, by cracking them open between fingers or using nut cracker machine. They can also be enjoyed by roasting, salted or sweetened, just like peanuts.

• Pistachios are nutty, yet pleasantly sweet in taste and favorable aroma. Baklava, a sweet pastry made of layers of "phyllo dough" filled with chopped pistachio, almonds and cashew nuts and sweetened with syrup or honey, is a popular preparation in Turkey, Iran and middle east.

• Roasted and crushed nuts often sprinkled over salads, desserts, particularly sundaes and other ice cream based preparations, biscuits, sweets and cakes.

• Split pistachios are a great addition to salads.

• Popularly known as "pista", these nuts have been widly used in sweet dishes in South-East Asian countries

Safety profile

The reaction symptoms may range from simple skin itching (hives) to severe form anaphylactic manifestations including breathing difficulty, pain abdomen, vomiting and diarrhea.

Cross reactions also occurs with some other nuts and fruits of anacardiaceae family such as mango, cashew nuts... etc. Persons with known allergic reactions to these nuts are therefore need to observe caution while eating cashews and mango.

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