The Life Benefits of Pistachio Nutrition
An important way for men to keep fit is to reduce the risk factors for health problems that they may face as they age —heart disease, diabetes, obesity, as well as others—can be helped with proper diet and nutrition.
Several Studies Suggest:
Including pistachios as a part of a well-balanced diet may reduce the risk of heart diseases in five ways:
Lowering total cholesterol, LDL cholesterol and non-HDL cholesterol
Increasing antioxidants in the blood and decreasing oxidized-LDL
Decreasing small dense LDL and increasing phytosterol levels in the blood
Providing beneficial anti-inflammatory properties
Reducing acute stress by lowering blood pressure, heart rate and peripheral vascular responses
A diet including pistachios may help with weight management.
Eat small, portion-controlled snacks throughout the day to bolster and maintain energy levels between meals
Rely on nutrient-rich foods that contain fiber, lean protein and healthy fat. Pistachios are a one-stop shop, containing 3 grams of fiber, 6 grams of protein (pistachios are a complete protein), and 11 grams of heart-healthy fat per serving – about 49 nuts (160 calories).
When consumed in moderation, pistachios may support healthy blood glucose levels in individuals with already healthy levels.
Pistachios are low in carbohydrates and don’t significantly raise blood sugar after eating (low glycemic index).
Findings from the International Food Information Council*:
Top dietary concerns include limiting saturated fats and trans-fat, high fructose corn syrup, and refined carbohydrates.
One-third of the people surveyed agree that protein –
helped them feel full
can help with weight loss
believed it is especially beneficial as people age
*Based on 1,000 adults, representative of the U.S. population. Data gathered on March 28-April 10, 2011.
Erectile Function and Pistachios
Emerging research suggests that men who added pistachios to their diet, for three weeks, improved markers of erectile function at the end of the study.1 More comprehensive studies will need to be conducted to draw conclusive results.
1. Aldemir M,Okulu E, Neselioğlu S, Erel O, Kayigil Ő. Pistachio diet improves erectile function parameters and serum lipid profiles in patients with erectile dysfunction. Int J Impot Res.2011. 23(1):32-8.
Pistachios provide key vitamins, minerals, antioxidants and phytochemicals to help keep our immune system strong and in top form, including:
- Protein – Pistachios contain 6 grams of protein per a 1-ounce serving, which helps bolster the immune system and prevent recurrence of infections.
- B Vitamins – These vitamins help optimize the function of the immune system. Pistachios are a good source of B6 and B1, and have lesser amounts of folate, biotin, riboflavin, niacin and panthothenic acid.
- Copper – Pistachios, an excellent source of copper, help combat copper deficiencies that could lead to low numbers of white blood cells that fight against infections.
- Zinc and Selenium – A powerful antioxidant, the zinc in pistachios plays a role in the healing and recovering infections. The selenium found in pistachios, provides an essential component of several vital metabolic pathways that supports the antioxidant defense and immune systems.
- Carotenoids and Polyphenols – Pistachios, a phytonutrient powerhouse, provides the carotenoids, lutein, zeaxanthin and beta-carotene that helps protect cells from oxidative stress. They help speed recovery by limiting inflammation/tissue damage associated with immune response.
- Gamma-tocopherol – A major form of vitamin E in foods, the gamma-tocopherol found in pistachios accelerates recovery by limiting inflammation and tissue damage associated with immune responses.
- Fiber and Prebiotic – Research shows that pistachios, an excellent source of dietary fiber, also possess prebiotic properties which support probiotic microorganisms in the digestive tract, protecting the body from infection and regulating the immune system.
Simple Steps for Taking Your Six Years Back
By Michael Roussell, PhD
By taking simple steps, men can reduce their risk of preventable diseases that cause them to die an average of six years younger than women. Here are four easy ways for men to fortify their health with pistachios.
Feed a Healthy HeartHeart disease is the number one killer of men! Adding a daily pistachio snack to a heart-healthy diet has been shown to help reduce LDL cholesterol. In addition, research also shows that the antioxidants inside pistachios help prevent the oxidation of LDL cholesterol, which is seen as the initial step in the development of heart disease that causes plagues.
Maintain a Healthy BrainAlzheimer’s one of the leading causes of death for men. Nuts, like pistachios, are a mainstay in the MIND Diet, a diet clinically shown to reduce risk of Alzheimer's Disease by a whopping 53 percent. In the MIND Diet study, participants were encouraged to eat five servings of nuts per week.
Stay in Control (of Blood Sugar)Diabetes is another major concern for men. At the most basic level, diabetes centers on controlling the sugar levels in the blood. Eating pistachios has little to no effect on blood sugar. When pistachios are added to a meal, the fat, fiber and protein can help control blood sugar.
Get Active and Recovery SmartOver thirty-one percent of men in American are inactive. Regardless of what area of health needs to be improved, the key is to move each and every day. Just 20 minutes of some kind of activity daily will help with health issues. And after exercising, the antioxidants, minerals and protein found in pistachios help the body recover.
Dr. Mike Roussell, nutrition expert and advisor to Men’s Health and SELF magazines, shares his health tips for men with a series of short videos.
The tips were featured on American Pistachio Growers social media during Men’s Health Month.
@MikeRoussell shares his #MensHealth tip of the day, another great reason to snack on pistachios daily: Pistachios can help prevent modifiable risk factors for heart disease, the #1 killer of men in America. #MensHealthWeek #ShowUsYourBlue #pistachiopower #prevention #menshealth #health #hearthealth #healthtips #nutrition #healthysnacks