Pistachio Nutritional Facts
Pistachios meet a variety of nutritional needs. They contain 26 g of protein per 1 cup serving, and they provide 51 percent of your daily fiber requirements and 29 percent of your daily needed dose of iron. They are a shelf-stable, portable, high-energy snack, which makes pistachios an ideal camping, hiking and backpacking food. They do not provide any vitamin C, D or B, however, so pistachios need to be combined with other dried fruits and nuts for complete nutrition. Does this Spark an idea?
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Potassium Chloride
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Pistachios can balance your blood chemistry by providing potassium, which can be lost if you drink a lot of green tea, coffee, cola or other caffeinated beverages and herbal infusions. If you feel weak, tired, have an irregular heartbeat or have any kidney problems, the potassium from pistachios may reduce or relieve these effects.
Phosphorus
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Pistachios are rich in phosphorus, which helps the body break down meat and other proteins into amino acids. Phosphorus is necessary for hormone production and to help the body use B vitamins, according to Dr. George Obikuya of The Vitamins and Nutrition Center. Low phosphorus can cause glucose intolerance, so eating pistachios may help reduce the risk of developing adult-onset diabetes.
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Magnesium
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Pistachios join halibut, almonds, cashews, soybeans and spinach as sources of magnesium. Magnesium "helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis," according to the National Institutes of Health Office of Dietary Supplements (ods.od.nih.gov/factsheets).
Calcium
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Pistachios provide 135 mg of calcium per 1-cup serving, which makes it a viable vegan alternative to milk. In comparison, boiled amaranth leaves provide 138 mg, boiled green soybeans provide131 mg, bok choy provides 158 mg and collard greens provide 179 mg. In comparison, although fat-free milk with added nonfat milk solids provides 316 mg of calcium, many people have trouble digesting milk or choose not to use it for personal and ethical reasons. Maybe we will someday see pistachio "milk" on the shelves next to soymilk.
Vitamin A
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Without vitamin A, all our cells would have the same structure and function. Vitamin A is the key to cell differentiation, letting the body know which cell should become brain, muscle or lungs, according to the National Institutes of Health Office of Dietary Supplements. Pistachios provide 6 percent of the Daily Value for vitamin A. They are not as good a source as sweet potatoes and carrots, but they make a healthy alternative if you have grown tired of other orange and yellow fruits and vegetables.
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References
Resources
- Photo Credit Pistachio Nuts: Public Domain License Photo by Petr Kratochvil http://www.publicdomainpictures.net/view-image.php?image=2016
