Pistachios for Health: What Do We Know About This Multifaceted Nut?

Abstract

Origin likely in central/southwest Asia, widely cultivated in the Mediterranean.
Evidence of consumption found in Afghanistan and Iran.
Cultivated widely in the ancient Persian Empire and introduced to Italy by Emperor Tiberius.
Spread to Mediterranean regions, China, Australia, New Mexico, and California.

Pistachios have lower fat content compared to other nuts, rich in:
- Saturated, polyunsaturated, and monounsaturated fatty acids.
- Vegetable protein with a high essential amino acid ratio.
- Carbohydrates with high fiber content.
Rich in minerals (potassium, phosphorus, magnesium, calcium) and vitamins (A, E, C, B, K, folate).
High antioxidant capacity due to lutein, zeaxanthin, phenolic compounds, and phytosterols.

Satiety and Weight Management: No link found between pistachio consumption and weight gain; may aid in satiety and reduce food intake.
Lipid Profile: Improves cholesterol and atherogenic markers, potentially reducing cardiovascular risk.
Blood Pressure and Endothelial Function: May reduce systolic and diastolic blood pressure; improves endothelial markers.
Glucose and Insulin Metabolism: May reduce diabetes risk due to fiber, healthy fats, low glycemic index, and antioxidants.

Prevention of T2DM and Metabolic Diseases: Focus on pistachios' effects on T2DM and metabolic syndrome.
Cancer and Neurodegenerative Diseases: Potential reduction in cancer risk due to antioxidants; resveratrol in pistachio skin.
Gut Microbiota: Potential prebiotic effect, enhancing beneficial bacteria.

Typical serving: 28g (160 kcal), globally consumed as a snack or in various dishes.
Storage: Airtight container, refrigeration recommended to prevent oxidation.