Pistachios: Nutritional Properties, Role in Diet and Use in the Kitchen by R.Borgacci

What are

What are pistachios?

Pistachios are foods of vegetable origin.

These are the oily seeds contained in the fruit (drupe) of the pistachio, a tall tree up to about ten meters with tall and thick foliage, belonging to the botanical family Anacardiaceae, Genus Pistacia and true species.

The small fruits, with an elongated and more or less flattened shape, can be eaten natural, toasted and salted, or used as an ingredient in various culinary preparations - sauces, condiments, nougat, ice creams and various sweets. Associations with meat, fish and cheeses of various kinds are not lacking.

From a nutritional point of view, pistachios have a high calorie content and are not specifically classified in any of the VII fundamental food groups. This is because they are oily seeds, normally grouped in the so-called "dried fruit" set - nuts, almonds, pine nuts, hazelnuts, cashews, macadamia, pecans, etc., not to be confused with dehydrated fruit. By virtue of the high lipid content, even the energy supply is very high - even higher than that of many sweets, cured meats and fatty sausages. This should not, however, deceive readers; despite being particularly caloric, pistachios - in the right portions - are suitable for most diets. Pistachios should be consumed in moderation only by those suffering from obesity and, if salted - the most widespread commercial form - by hypertensives. Obviously, like all foods, excess is not recommended even in the presence of certain particular liver or kidney disorders. In the next paragraphs we will go into more detail.

The pistachio plant is native to Asia Minor but is now cultivated mainly in the Middle East, Tunisia, China and California. The pistachio tree prefers particularly warm and dry climates, which characterize the south in our territory. The Sicilian pistachio crops are quantitatively lower, but qualitatively considered the non plus ultra - also read: "Pistacchi di Bronte". Famous and appreciated throughout the world, Sicilian pistachios are grown at an altitude of between 300 and 800 meters.

Nutritional Properties

Nutritional properties of pistachios

Pistachios are oil seeds commonly referred to as dried fruit. They are not precisely included in the VII basic food groups. This is because they have promiscuous or hybrid chemical and nutritional characteristics; let's go into more detail:

Pistachios are seeds, but they cannot be included in the III or IV group - cereals and potatoes or legumes, all starchy foods - because they contain mainly fats and not complex carbohydrates
The pistachios are fruits, but they do not belong to the VI or VII group - sweet succulent fruit and vegetables rich in vitamin A or vitamin C - because they are poor in sugar and water; moreover, they are characterized by a different vitamin profile (high content of B vitamins)
Pistachios mainly contain lipids, but they do not belong to the V group - fats and seasoning oils - because they do not have this dietary function and, furthermore, as far as calories are concerned, they supply 2/3 of the calories compared to the aforementioned group.

Pistachios are very energetic foods. Calories are supplied mainly by lipids, followed by proteins and finally by carbohydrates. Fats have a prevalence of unsaturated fats - especially essential polyunsaturated omega 6 (linoleic acid), and monounsaturated omega 9 (oleic acid). Peptides have a medium biological value - that is, they do not contain all the essential amino acids compared to the human protein model - and carbohydrates are almost equally divided between soluble and complex.

Pistachios do not contain cholesterol and are very rich in fiber. They are totally free of lactose and gluten; like the rest of the dried fruit, they have a significant chance of generating allergic reactions. They are poor in histamine but we must not forget that walnuts, hazelnuts, almonds and cashews are considered to be powerful histamine-liberators. They have a good phenylalanine content, while the purines are of medium size.

Water-soluble vitamins such as thiamine (vit B1), niacin (vit PP) and pyridoxine (vit B6) abound, but also fat-soluble vitamins such as retinol or equivalents (vit A or RAE), alpha tocopherol / tocotrienol (vit E ) and vitamin K (anti-haemorrhagic). Among the minerals, the concentrations of phosphorus, calcium, magnesium, potassium, iron (slightly bioavailable), manganese, copper, zinc and selenium are remarkable.

Pistachio
Nutritious	Quantity'
water	-g
Protein	20.27 g
Lipids	45.39 g
Saturated fatty acids	5.556 g
Monounsaturated Fatty Acids	23.820 g
Polyunsaturated Fatty Acids	13.744 g
Cholesterol	0.0 mg
TOT Carbohydrates	27.51 g
Starch / Glycogen	19.85 g
Soluble Sugar	7.66 g
Food fiber	10.3 g
Soluble	- g
Insoluble	- g
Power	562.0 kcal
Sodium	- mg
Potassium	1025.0 mg
Iron	3.92 mg
Football	105.0 mg
Phosphorus	490.0 mg
Magnesium	121.0 mg
Manganese	1.2 mg
Zinc	2.2 mg
Copper	0.75 mg
Selenium	8.0 mcg
Thiamine or vitamin B1	0.87 mg
Riboflavin or vitamin B2	0.160 mg
Niacin or vitamin PP	1.30 mg
Vitamin B6	1.70 mg
folate	51.0 mcg
Vitamin B12	- mcg
Choline	- mg
Vitamin C or Ascorbic Acid	5.6 mg
Vitamin A or RAE	1205.0 mcg
Vitamin D	0.0 mcg
Vitamin K	13.2 mcg
Vitamin E or Alpha Tocopherol	2.3 mg

Diet

Pistachios in the diet

In portions and with adequate frequency of consumption, the pistachios lend themselves to most diets. Having a very high calorific value, it is better to avoid them - or to consume them sporadically - in the case of obesity - especially in the main meals.

They have no contraindications in the clinical nutrition of metabolic diseases - in the absence of overweight; on the contrary, in the right quantities, they lend themselves to nutritional therapy against replacement diseases. The essential polyunsaturated fat linoleic acid (omega 6) and the monounsaturated oleic acid (omega 9) counteract hypercholesterolemia and, associated with other important nutritional factors such as dietary fiber, all antioxidants (polyphenols, vitamins, etc.), phytosterols and some minerals precious, can promote the normalization of triglyceridemia, blood pressure and hinder the complications of type 2 diabetes mellitus.

It should be remembered however that it is unlikely that linoleic and oleic acid are deficient in the diet. On the contrary, the omega 6s are statistically redundant compared to the omega 3. Some studies have concluded that too many omega 6s can favor the increase of pro-inflammatory eicosanoids at the expense of anti-inflammatory ones; it was later clarified that this "could" be attributable only to the excess of exogenous arachidonic acid, not linoleic acid - from which the organism synthesizes it as required. No danger therefore for those who regularly consume pistachios and oilseeds in general.

Dietary fibers, abundant in pistachios, perform many beneficial functions for the body. Associated with the right amount of water, instead lacking in oil seeds, the fibers can:

Increase the mechanical stimulus of satiety
Modulate nutritional absorption - reducing insulin glycemic surge and hindering the absorption-reabsorption of cholesterol and bile salts
Prevent or treat constipation / constipation and promote cleansing of the intestinal lumen by eliminating toxins.

This last aspect contributes to reducing the possibilities of occurrence by:

Carcinogenesis of the large intestine
Inflammation of the haemorrhoidal plexus (hemorrhoids)
Formation of anal fissures
Anal prolapse
Diverticulosis and / or diverticulitis etc.

Note : in the past it was believed that solid, non-chewable residues - which are typically formed by eating dried fruit or small seeds of sweet fruits - could trigger inflammation of intestinal diverticula. However it seems that the main causes of diverticulitis are of another kind, for example an impairment of intestinal bacterial flora, a diet low in dietary fiber and constipation.

It should also be remembered that the fibers, above all soluble, constitute a growth substrate for the intestinal bacterial flora; maintaining the trophism of the microbiota, whose metabolism releases important factors for the mucosa, further promotes colon health.

Pistachios are an excellent source of B vitamins - B1, B2, PP, B5, B6, folate - important coenzymes necessary for the metabolism of all body tissues. Being rich in folate, necessary for the production of genetic material, pistachios are ideal for the diet of the pregnant woman. Excellent intake of retinol equivalents (lutein and zeaxanthin), powerful antioxidants and precursors of vitamin A (retinol), involved in visual, reproductive function, etc. Equally good is the content of the antioxidant vitamin E (alpha tocopherol or tocotrienol) and of the hemorrhagic vitamin K - moderately rare in foods.

The richness of phosphorus, calcium, magnesium, potassium, iron (slightly bioavailable), manganese, copper, zinc and selenium helps to guarantee the coverage of specific needs. Potassium and magnesium, alkalizing minerals potentially deficient in those who sweat a lot - or those suffering from diarrhea - are directly involved in muscle contraction and a possible deficit involves muscle cramps and weakness. They also support therapy against primary arterial hypertension and promote reduction. Phosphorus is an abundant constituent of phospholipids - present in cell membranes, in nerve sheaths, etc. - and - together with calcium - bone hydroxyapatite; the body has a high requirement but the nutritional deficiency is unlikely. Zinc is an antioxidant mineral and essential to the constitution of many proteins, including hormones and enzymes; selenium, on the other hand, constitutes various endogenous antioxidant enzymes and is fundamental to the health of the thyroid gland. Manganese is also a necessary element for the functioning of various enzymes. We omit the functions of iron, of which pistachios are certainly not a primary nutritional source - also due to the scarce availability of the latter. Rarely the body is deficient in copper - necessary for the constitution of various proteins such as, for example, albumin.

Pistachios are to be avoided, logically, in case of food allergy; there are no contraindications in the most common forms of food intolerance, such as celiac disease and lactose intolerance. They could be histaminoliberators, so better to avoid them in case of severe intolerance to histamine.

It is not a recommended food in the case of phenylketonuria and even if it is affected by hyperuricemia, especially severe with gouty attacks.

Pistachios have no limitation in the vegetarian, vegan and raw food diet; the same applies to philosophies and / or religions of all kinds.

The average portion of pistachios is 10 g (about 50-60 kcal).

Botany

Notes on pistachio botany

The pistachio tree is a tree belonging to the Anacardiaceae family, Genus Pistacia and true species.

The tree grows up to 10 m in height. It has 10-20 cm long deciduous pinnate leaves. Plants are dioecious, with male and female trees. The flowers are apetose, unisexual and grouped in panicles. The fruit is properly a drupe, containing an elongated seed - edible portion. The fruit has a hard, cream-colored outer shell. The seed has a very thin mauve skin and light green flesh, with a characteristic flavor. When the fruit ripens, the shell changes from green to reddish yellow and tends to open. This phenomenon, also used as a botanical selection criterion - due to the greater ease of shelling - is known as dehiscence and occurs by making a characteristic noise - "pop".

Did you know that ...

Originally, importers of pistachios painted the shells to hide the stains caused when the seeds were harvested by hand.

Pistachio is a typically desert plant and highly tolerant to soil salinity; it grows well if irrigated with water containing 3000-4000 ppm of dissolved salts. It is a fairly resistant species, if kept in the right conditions, and can survive temperatures between -10 ° C in winter and + 48 ° C in summer. Requires a sunny location and a draining soil. It barely survives in conditions of high humidity and is susceptible to root rot in winter, if the soil is not sufficiently draining. Long and hot summers are essential for a correct ripening of the fruit. Each pistachio tree produces an average of 25 kg (about 25, 000) seeds per year. Most pistachios are taken by machine to avoid staining the shells.