Eat pistachios often to protect the heart, these several effects and effects and contraindications, you know? How much should I eat a day?

Pistachio is a kind of nut snack that we often eat, it is the fruit of pistachio tree, the kernel of pistachio has high nutritional value, usually eating pistachio properly can effectively supplement the nutrition of our body, what are the efficacy and function of pistachio and taboo? How much should I eat a day?

A brief introduction to pistachios

Pistachio, also known as pistachio, hazelnut, nameless fruit, is a common dried fruit, is a small deciduous tree, spring brownish-green flowers, summer and autumn fruit ripe, ovate or long oval drupe, light yellow or light red, wrinkled, light green or milky yellow seeds. Originated in Iran and distributed in Iran, Iraq, Russia, Syria and Xinjiang, China, it has been widely cultivated.

Second, the efficacy and function of pistachios and taboos

Happy is rich in 8 nutrients.

Oleic acid

Pistachio fat is composed of oleic acid, linoleic acid and other unsaturated fatty acids. Oleic acid accounts for more than half of the fat in pistachio, which is beneficial to cardiovascular and cerebrovascular health.

vitamin E

Pistachios contain vitamin E, which protects unsaturated fatty acids.

Proanthocyanidins

The fruit coat of pistachio is rich in proanthocyanidins.

Lutein

Pistachio nuts are rich in lutein.

Resveratrol

Pistachio contains resveratrol, which can scavenge free radicals and inhibit lipid peroxidation.

Quercetin

Pistachio contains flavonoid-quercetin, which has strong antioxidant effect.

Phytosterol

Pistachios contain more plant sterols, which help prevent dyslipidemia and atherosclerosis.

Dietary fiber

Pistachio has a high content of dietary fiber, about 30 to 50 pistachios contain 2 to 3 grams of dietary fiber.

Every 100g pistachio kernel contains 20 micrograms of vitamin A, 59 micrograms of folic acid, 3 milligrams of iron, 440 milligrams of phosphorus, 970 milligrams of potassium, 270 milligrams of sodium, 120 milligrams of calcium, nicotinic acid, pantothenic acid, minerals and so on. Therefore, according to experts, pistachios have five major effects and functions.

1. Pistachios have the effect of lowering cholesterol and blood lipids: the nuts of pistachios contain arginine, which helps to reduce blood lipids and cholesterol, and has a good effect on heart attacks.

2. Pistachios have the effects of protecting eyesight, strengthening physique and anti-aging: according to modern nutrition research, pistachios are rich in vitamins, among which vitamin E can enhance physique, anti-aging, beauty and skin care; it also contains flavonoids, which is not only antioxidant, but also good for eyesight protection.

3. Pistachio has the effect of protecting the heart: pistachio has the highest content of phytosterol among many nuts, which can promote cholesterol degradation and metabolism, and then play a role in inhibiting cardiovascular disease.

4. Pistachios have the function of moistening intestines and defecation: pistachios are rich in oil and dietary fiber, which help to promote digestion and play a role in moisturizing bowels.

5. Pistachios can regulate mood: the volatile oil contained in pistachios can restrain depression, so eating pistachios can keep people in a good mood, and it also has a good effect on tonifying the lungs and kidneys.

Third, the taboo of eating pistachios

1. Pistachios can be eaten by ordinary people, but they can not be eaten too much, otherwise there will be symptoms such as fever, constipation, abdominal distension and so on.

2. Pistachios are high in calories and fat, and people who are prone to obesity or high blood lipids should eat less.

3. Generally, the nuts are green, and the pistachios stored for too long are no longer suitable for consumption.

4. How many pistachios are appropriate to eat a day?

According to the dietary guidelines for Chinese residents, each person can eat 50-70g nuts per week, that is, an average of about 10g a day, and about 20 pistachios a day.

5. How to choose pistachios?

1, choose packaging: pistachios should try to choose sealed packaging, do not buy bulk, it is easy to damp damage; secondly, pay attention to select products with QS quality and safety logo on the packaging, it is best to buy some trustworthy big brands to be safe and rest assured.

2, look at the shell color: generally good quality pistachio shell light yellow, in the selection of pistachios, try not to choose too white pistachios, may be potions washed inferior goods, it is recommended to choose natural yellowing or light brown shell pistachios, this kind of natural maturity.

3. Look at the color of nuts: generally, the normal color of pistachios should be green, while the pistachios of yellow nuts may turn yellow by rinsing, so buy as little as possible.

Conclusion: this is the end of this article on the efficacy and role of pistachios, usually we might as well eat more nut-type food, but also pay attention to the right amount, in the selection should also pay attention to choose a quality assurance brand or to the regular store to buy, do not eat too white pistachios, that kind of may be bleached by potions, harmful to the human body had better eat less.