Pistachios: uses and nutritional benefits

• Photoprotector (lutein, zeaxanthin): lutein and zeaxanthin are two xanthophyll carotenoids responsible for the color of Pistachios. Researchers show that Pistachios contain 1405 mg of lutein and zeaxanthin per 100 g of Pistachio. Pistachios contribute to the protection of the eyes, because these two carotenoids are concentrated in the retina. They act as an antioxidant and/or filter against blue light.

• Anti-inflammatory (vitamin B9, vitamin B6): Pistachios participate in the homocysteine ​​cycle. This amino acid is naturally produced by the body: it is a transit compound allowing the formation of other molecules. However, the latter is pro-inflammatory. Vitamins B6 and B9 participate in the transformation of homocysteine ​​into cysteine ​​or methionine. These last two amino acids are essential for the functioning of the body.

• Cardiovascular protector (linoleic acid, oleic acid, fiber, potassium, vitamin B1, phytosterol): Pistachios act on vascular and heart health. Firstly, they reduce cholesterol levels, thanks to fiber, phytosterols and omega-6 (linoleic acid). We also find a large proportion of omega 9 (oleic acid) which protects against cardiovascular diseases. Concerning the heart, Pistachios are naturally low in sodium. They limit the appearance of blood pressure disorders, responsible in the long term for heart fatigue. In addition, potassium and vitamin B1 participate in the contraction of the heart.

• Blood sugar control (fiber, lipid, protein): Pistachios have a low glycemic index, conferred by the contribution of fiber, lipid and carbohydrate. The low glycemic index indicates that they do not cause large fluctuations in blood sugar levels after consumption. In addition, if they are combined with foods with a high glycemic index, they will reduce their negative impacts on blood sugar. In other words, they help the body regulate blood sugar levels after a meal.

• Appetite regulator (fiber, lipid, protein): with their low glycemic indices, Pistachios contribute to maintaining normal blood sugar levels. This balance contributes to the feeling of satiety.

• Anti-oxidant (vitamin E, zinc, manganese, copper, phenol): Pistachios are good sources of antioxidant micronutrients. The trace elements that compose them, namely copper, zinc and manganese, participate in the functioning of antioxidant enzymes. In addition, we find vitamin E: a major antioxidant that protects cell membranes from free radicals. Several scientific studies have looked at the phenols in Pistachios. It seems that they are rich in antioxidant phenolic compounds. Indeed, these studies found interesting contents of anthocyanin, flavonoid, proanthocyanidin, flavonol, isoflavone, flavanone, stilbene, phenolic acid and hydrolysable tannin.

• Contributing to energy metabolism (copper, magnesium, manganese, iron, phosphorus, zinc, vitamin B6, vitamin B1, lipid): Pistachios have lipid energy. Lipids are the most energy-dense macronutrients. Also, the micronutrients which participate in the production of energy saturate Pistachios, we are talking about vitamin B1, vitamin B6, zinc, magnesium, copper, iron, manganese and phosphorus.

• Anti-fatigue (iron, vitamin B9, vitamin B6, magnesium): magnesium, iron and vitamins B9 and B6 help reduce fatigue.

• Hair strengthener (copper, zinc): Pistachios are rich in copper and a source of zinc. These two trace elements are known to improve the appearance of hair: zinc helps maintain hair, copper contributes to hair pigmentation by participating in the synthesis of a pigment: melanin.

• Regulator of the hormonal system (vitamin B6): Pistachios contribute to the modulation of the endocrine system, because they contain vitamin B6. Vitamin B6 regulates hormonal activity.

• Skin protector (copper): Pistachios support the protection of the skin against the sun's rays. Copper contributes to the formation of melanin. Melanin is a dark pigment that acts as a natural screen: it absorbs UV rays.

• Emotional balancing (potassium, copper, magnesium, vitamin B1, vitamin B6): Pistachios are beneficial for the transmission of nerve impulses through their participation in the production of neurotransmitters. This ability is conferred by vitamins B1 and B6, copper and magnesium. In addition, they are rich in potassium, a mineral responsible for the propagation of nervous messages.

• Anti-anemic (copper, iron, vitamin B9, vitamin B6): with vitamins B9, B6 and iron, Pistachios participate in the synthesis of red blood cells. In addition, copper contributes to the transport of iron, which increases its availability to the body.

• Laxative (fiber): Pistachios are rich in fiber. The fibers behave like sponges: they swell on contact with water. Within the digestive tract, this property increases the volume of stools. All this accelerates intestinal transit.

• Immunomodulating (vitamin B9, vitamin B6, copper, iron, zinc): Pistachios contribute to iron and zinc needs. These deficiencies reduce the functioning of the immune system. In addition, they provide vitamins B6 and B9: they help build immunity cells. Copper is also well represented in Pistachios, it is immunomodulating.

The pistachio tree is a fruit tree of the Anacaridaceae family. Originally from the Middle East, the pistachio tree is one of the oldest nut trees. Archaeological records date the first consumption of pistachio to 7000 BC. JC, in Türkiye. Growing up to 10 m in height, the pistachio tree likes warm climates and sandy and dry soils. With the growth in its consumption, it has easily spread across the Mediterranean.

The pistachio tree can be a male plant or a female plant. The fruits are ovoid drupes, composed of different layers: a reddish pericarp which contains a pulpy mesocarp, in its center there is an endocarp of two valves which form the shells of the kernel of the fruit. The pistachio, which we consume, is therefore a seed. Pistachios grow in clusters. They have long been used in folk remedies for various ailments. They are also part of the art of Iranian cuisine.

Pistachio has been part of human diets for a long time. This little green nut traveled a long way before becoming what it represents today. Originating in the Middle East, its consumption would have gradually taken on more and more space, becoming a delicacy appreciated by royalty, travelers and commoners.

It seems that Queen Sheba decreed that Pistachios be reserved for royalty. During the first centuries AD, pistachio was a popular food in Rome. During the 17th century, Pistachios reached American soil. They have acclimatized to California, which after much experimentation, developed a variety of Pistachio that tastes different from Iranian Pistachios.

Today, pistachio addicts are abandoning Californian pistachio, due to its poor taste and texture.