Holistic Health Tips

Pistachio vera-A wonderful Herb

Pistachio, commonly called “pista” in Pakistan and India, belongs to the family anacardiacea of class: magnoliopsida in plants. Pistachio tree is native to western Asia and Asia minor from Syria to Caucasus and Afghanistan. Archaeological studies indicate nuts were being used in Turkey as early as 7000 years B.C. This tree was first introduced to the United States in 1854 by Charles Mason who distributed seeds for experimental planting in California, Texas, and other southern states. Commercial production of pistachio nuts began in the 1970’s and rapidly expanded to a major operation in the San Joaquin Valley, California. Other major pistachio producing areas are Iran, Turkey, Syria, India, Greece and Pakistan. Iran, Turkey, India and Syria supply 90% of the world’s pistachios commercially.

The pistachio is a broad, bushy, deciduous tree which grows slowly to a height of 25 to 30 feet. The flowers are dioecious (individual flowers are either male or female). Male and female plants are separate, so it is important to grow both. Under favorable conditions, pistachio trees live and produce for centuries. The reddish, wrinkled fruits are borne in heavy clusters somewhat like grapes. Although known as a nut, the fruit of pistachio is botanically a drupe, the edible potion of which is the seed. The color of the kernel varies from yellow through shades of green, which extends throughout the kernel. In general the deeper the shade of green, the more the nuts are esteemed. Pistachio nuts are rich in oil, with an average content of 55%.

Pistachios have significant amounts of proteins, healthy fat and dietary fiber, all of which can increase your feeling of fullness and the length of time it takes to get hungry. So it can help in weight loss. Even savoring a snack of 30 nuts may be enough to curb your appetite when hunger strikes. A new study in the current edition of the Journal of Nutrition suggests that pistachio may help fight heart disease.

According to Dr. Penny Kris-Etherton, distinguished professor of nutrition at Pennsylvania State University, the nuts contain multiple vitamins and nutrients that can help control cholesterol levels. In her studies, consumption of nuts on a daily basis increases levels of beta carotene and lutein and decreases the level of LDL cholesterol.

Enjoying a handful of in-shell pistachios may provide significant heart health benefits. Pistachios are also known to improve blood sugar levels, act as a potent antioxidant and offer weight management benefits, all of which are important for improving heart health.

A diet that includes a daily dose of pistachios may help reduce the risk of lung and other cancers. According to a study presented recently by Lydia Hernandez at the American Association for Cancer Research – pistachios are a good source of gamma-tocopherol, which is a form of vitamin- E. It is known that vitamin E provides a degree of protection against certain forms of cancer. Dr. Hernandez is a senior research dietician in the Department of Epidemiology at M.D. Anderson Cancer Institute, University of Texas. Pistachios are one of those ‘ good-for-you’ nuts, and 2 ounces per day added to the daily diet may bring all the benefits. Foods rich in gamma-tocopherol include other nuts such as peanuts, pecans, walnuts, soybean and corn oil.

The best and safest policy is to always keep in touch with your physician. All deletions and additions in your diet should be discussed with your physician. This policy will always keep you out of trouble. Take care of your health with knowledge.

My next article will be on health benefits of black seeds (Kalonji).

Enjoy the summer season and wishing you all the very best.

Ali M. Jafri, Ph.D.