30 pistachios in their shell or 60 pistachio kernels = 30g
- Are a rich source of essential fats- predominately monounsaturated fat, (53% of total fat) and some polyunsaturated fat (31% of total) and a low proportion of ‘unhealthy’ saturated fat (11% of total fat). They are free from trans fats and dietary cholesterol
- contain 214mg of plant sterols per 100g. 2-3 g of plant sterols per day may help to lower blood cholesterol levels by about 10% by reducing cholesterol reabsorption in the intestine
- Are a rich source of anti oxidants, which protect cells from free radicals. Oxidation causes damage to the cells in our body and is believed to be an important factor in the development of diseases such as heart disease, cataracts and age related macular degeneration
- Contain resveratrol – this antioxidant is more commonly found in red wine but pistachios are one of the few nut sources of resveratrol with 115micrograms per 100g. Resveratrol appears to have anti-aging, anticancer, antiviral and cardio protective properties.
- 30G of pistachios provide:
- 6g of plant protein- the amino acid- arginine- which is the building block of protein which is converted to nitric oxide in the body which helps blood vessels to dilate and remain elastic
- 2mg of plant iron and 0.7mg of plant zinc
- 1/3 DRI of vitamin B6- which is important for nerve function and energy production
- 10% of the DRI of dietary fibre
- Protection against eye disease – pistachios contain significant amounts of the antioxidants lutein and zeaxanthin. These antioxidants have been shown to reduce the risk of age- related macular degeneration (AMD). The Blue Mountains Eye Study, a large study of elderly Australians, found that eating one or two servings of nuts each week reduced the risk of early AMD by over 30%.