Summer menu, less lentils and more pistachios.

Estimated reading time: 8 minutes

Health benefits of consuming pistachios

We have already said it more than once that pistachios are very healthy and we never tire of repeating it, but it is not just us who say it, the people also say it. FEN (Spanish Nutrition Foundation) and the WHO (World Health Organization) among others. Precisely according to data from these organizations collected in the ANIBES report from the FEN, 14% in children and 18% in women of reproductive age suffer from iron deficiency anemia. This mineral protects our cognitive health by oxygenating the brain, strengthens the immune system, balances the hormones that regulate the menstrual cycle and its role is essential during pregnancy, with iron supplements being common among pregnant women. For all these functions that iron satisfies in our body, It is essential to look for substitute foods for the typical lentils that adapt better to the routines that the summer season brings with it, being easy to consume and that can be integrated into fresher menus with recipes like the ones we will see later.

Reduction of cholesterol and triglyceride levels

Regular consumption of pistachios can help reduce total cholesterol and triglyceride levels in the body. This is due to its high in unsaturated fat, especially monounsaturated. These healthy fats They help increase good cholesterol (HDL) and reduce bad cholesterol (LDL), which helps maintain optimal cardiovascular health.

Control of blood pressure

Pistachios are also beneficial in controlling blood pressure. Its nutritional properties, such as its high potassium content, more than double that of bananas, and low sodium content, contribute to regulating blood pressure levels. This can be especially beneficial for people with hypertension, as it helps keep blood pressure at healthy levels.

Reduced risk of cardiovascular diseases

Incorporating pistachios into your diet can help reduce the risk of cardiovascular diseases. Its nutritional properties, such as its content of vitamin E, phytosterols and antioxidants, help protect the cardiovascular system. Besides, Regular consumption of pistachios can help improve cholesterol and triglyceride levels, thus reducing the risk of heart disease.

Nutritional properties of pistachio

Pistachio is a highly nutritious food that contains a variety of essential nutrients. Its nutritional value per 100 grams, according to the FEN, is 611 calories, 51.6 grams of total fat (6.8 grams saturated, 31.4 grams monounsaturated and 6.1 grams polyunsaturated), 0 grams of cholesterol, 15.7 grams of carbohydrates, 6.5 grams of fiber, 8.6 grams of water, 180 milligrams of calcium, 7.2 milligrams of iron, 122 milligrams of magnesium, 16 milligrams of sodium, 811 milligrams of potassium, 390 milligrams of phosphorus, 58 micrograms, 25 micrograms of vitamin A and 5.2 milligrams of vitamin E.

Source of proteins, lipids and carbohydrates

Pistachio is an excellent source of vegetable protein, which is especially beneficial for those following a plant-based diet or looking for protein alternatives. Besides, contains healthy lipids such as unsaturated fats, including monounsaturated fatty acids, which are beneficial for cardiovascular health. These healthy fats provide long-term energy and help maintain a feeling of fullness. As for carbohydrates, pistachio contains a modest but significant amount. These carbohydrates provide quick energy and are an important fuel source for daily activities.

Rich in vitamins and minerals

Pistachio is a food rich in vitamins and minerals that play a vital role in the functioning of the body. Among the vitamins present vitamin E stands out, which acts as an antioxidant and helps protect cells against damage caused by free radicals. Besides, pistachio contains folic acid, an essential vitamin for the formation of new cells and the proper development of the nervous system. Regarding minerals, Pistachio is a significant source of phosphorus, potassium, magnesium, iron, calcium and zinc. These minerals are essential for the proper functioning of the body. Phosphorus is essential for the formation and maintenance of strong teeth and bones, as well as macronutrient metabolism. Potassium, for its part, contributes to fluid balance and maintaining adequate blood pressure. Magnesium is essential for bone, muscle and nerve health. Iron is necessary for the formation of red blood cells and the transport of oxygen in the body. Calcium is essential for bone health, and zinc contributes to the proper functioning of the immune system and reproductive health.

Helps regulate blood sugar

Pistachio has a low glycemic index, which means that its consumption does not cause a sudden increase in blood sugar level.. This is especially beneficial for people looking to control their sugar, such as those with diabetes or who want to maintain a healthy glycemic balance. The presence of fiber in pistachios also helps regulate blood sugar levels., as it helps slow down the absorption of carbohydrates.

More calcium than milk and yogurt

The pistachio also stands out for being a source of calcium and surpasses some dairy products such as milk or yogurt, so they are a good alternative for people who do not consume lactose.

Antioxidants, such as vitamin E and tocopherol, are also important in this nut, because it protects cell membranes from deterioration due to the release of free radicals that contain oxygen. Also may be useful in preventing aging, the effects of environmental toxins or the triggering of some forms of cancer.

Incorporate it into your daily diet

Pistachio, like all nuts, is a food that is easy to consume and quickly absorbed. But We can not only consume them as a snack, raw or roasted, too We can incorporate them into hot and cold recipes along with other foods such as fruits, vegetables, rice, meat and fish.. If we want, we can consume them daily, the perfect portion being a handful, just what fits in our own hand.

Recommended amount and appropriate proportion

To enjoy the nutritional benefits of pistachio without exceeding calories, It is recommended to consume a daily amount of 30 to 40 grams, which is approximately equivalent to 40-50 shelled pistachios. This serving provides a good amount of protein, fiber, and healthy fats.

Benefits of weight loss diets

Pistachio is an excellent option to include in weight loss diets due to its low calorie content and high concentration of essential nutrients.. Being a source of vegetable protein, pistachio helps keep us fuller for longer, which can help control appetite and reduce excessive food consumption.

In addition, peeling each pistachio individually can generate a satiating effect and promote more moderate consumption. This helps us avoid overeating and have greater control over our daily calorie intake.

Improved mental and muscular health

Pistachio is not only beneficial for the body, but also for the mind. Thanks to its content of minerals such as phosphorus, potassium and magnesium, it improves mental health and enhances intellectual abilities.

In addition, its protein and mineral content such as iron and calcium promotes performance and muscle recovery. This makes it an ideal ally both for people who practice physical exercise regularly and for those who want to maintain good health and muscle strength in general.

Some recipes with pistachios that you can find on the Internet

There are many and varied recipes that can be made with pistachios, both hot and cold, appetizers, main dishes, accompaniments and, of course, desserts. On the Internet you can find hundreds of them, of less or greater difficulty, but all of them delicious and healthy and many of them very appropriate for the summer, at least more than some stewed lentils... 

Here we leave you a selection of fifteen recipes with pistachios which we found very appropriate for this time of year:

• Pistachio gazpacho.
• Ajoblanco with pistachios (Recipe by Paco Roncero).
• Arugula, goat cheese and pistachio salad.
• Salted mackerel salad with ratafia and pistachios.
• White sausage and pistachios.
• Cod with pear and pistachio mayonnaise.
• Semi-cooked cod with escalivada and pistachio oil.
• Cabbage rolls with meat, rice and pistachios.
• Beef carpaccio with figs, pistachios, mint and a spicy touch.
• Beef tenderloin with pistachio crust and steamed vegetables.
• Pistachio flan.
• Yogurt and pistachio cake.
• cheesecake dand pistachios.
• White chocolate soup, yogurt, fresh pomegranate, pistachios and lime.
• Fluffy pl cakepineapple, pomegranate and pistachios.

We hope you like them and enjoy some of them during the remainder of the summer, although some are appropriate for any time of the year. And remember, pistachio is a very healthy nut that can help you combat pathologies such as diabetes and hypertension by incorporating it into your daily diet. In addition, it is an excellent substitute for other foods that are less appetizing at certain times of the year.

Sources

• The American Journal of Clinical Nutrition.
• ANIBES Report from the FEN (Spanish Nutrition Foundation).
• World Health Organization.