Crazy about nuts? If not, you should be! Feb. 26 is National Pistachio Day, providing a great reason to introduce yourself to the nutritious little nut if you aren’t already familiar with it.
History
Pistachios are one of the oldest edible nuts and are commonly used all over the world. They are native to Asia, particularly in Iran and Iraq. Archaeological evidence dates the association of pistachios and man as early as 6,000 BC.
Packed with Nutrition
Good things come in small packages, and the nutritional benefits of pistachios are no exception. Pistachios contain nutrients such as carbohydrates, protein, fats, and dietary fiber. Key vitamins and minerals include thiamin, vitamin B6, phosphorus, manganese, and copper. They provide an array of nutrients to help promote good health.
According to the SELF Nutrition Data website, a one-ounce serving of pistachios equals about 49 nuts, which is more nuts per serving than any other snack nut. Pistachios contain a lower calorie content of 161 calories per ounce in comparison to other nuts.
Pistachios contain a higher amount of protein in comparison with other nuts. The amount of protein found in pistachio is 6 grams per 1 ounce, which is the highest in comparison to other nuts.
Varying Your Protein Routine
Pistachios are naturally cholesterol-free and sodium-free foods that contain 13 grams of fat per serving; the majority (11.5 grams) come from monounsaturated and polyunsaturated fats. Saturated fat contributes only 1.5 grams per serving. The fat content in pistachios is also the lowest as compared to other nuts. Although we need healthy fats in our diet, remember to consume in moderation to gain the most health benefits.
Each one-ounce serving has three grams of fiber to help keep your digestive tract running smoothly. One serving of pistachios has as much potassium (290mg, 8% of the Daily Value) as half of a large banana (250 mg, 7% of the Daily Value.)
Out of all the nuts, pistachios have the highest amount of antioxidants. They even rank higher than green tea on an antioxidant scorecard created by the U.S. Department of Agriculture. This green nut is bursting with two sight-saving antioxidants – lutein and zeaxanthin.
Smiling Pistachio
Buy pistachios with the shell on. It will take longer to eat and you can enjoy them for longer. Look for the pistachios with the shells cracked open, revealing the nut within. This feature is unique to the pistachio and is why people in the Middle East refer to the pistachio as the “smiling pistachio” and the Chinese call it the “happy nut.” Closed-shelled pistachios are immature and may taste bitter.
Storing
To keep pistachios crunchy and taste great for longer, store them in an airtight container to keep the moisture out. As with most nuts, pistachios are best-stored long-term in the refrigerator or freezer to keep their oils from going rancid.
Shopping
Pistachio nuts have a buttery, sweet, delicate-flavored kernel that is naturally green. The natural color of the pistachio shell ranges from tan to yellow and various shades of green.
Pistachios are available unshelled, shelled, raw, roasted, salted, and unsalted. They are available in many flavors. Salted and sweetened pistachios may not be a good choice because of their high sodium and sugar content. The ideal way is to buy unshelled nuts, as they are in their natural form.
There is no need to remove the skin from pistachios before using them. If shelled pistachios have gotten soggy yet are still good, they may be refreshed in a 200°F oven for 10 to 15 minutes or until crisp.
Not only do pistachios make for a delicious snack, but they also offer nutrients and minerals great for overall health.
Enjoy pistachios by trying this below recipe!
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
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