Properties of pistachio

Properties of pistachio

The pistachio is a dry fruit that through the millennia has provided its crunchy texture and slightly sweet flavor. It is such a versatile fruit that, in addition to delighting the palate, it is also capable of pleasing the eyes and offering generous amounts of protein, vitamins, and antioxidants. 

Nature delivers it wrapped in a semi-open beige shell that reveals a green-colored core, so striking and shiny, that it has proven perfect for decorating and offering contrasts in countless culinary creations. Additionally, thanks to its high nutritional content, pistachio promotes the overall well-being of the body in multiple ways. 

For this and more, pistachio is seeing a growing global demand in the food and cosmetic industries, especially for the production of functional foods, clean label products, and nutricosmetics. 

In this post, we present the properties of pistachio that make it one of the most complete and versatile fruits out there. We detail its attractive qualities and particularities to various industries.

• Nutritional attributes of pistachio 
• Main properties of pistachios and how they are utilized by the industry
• A partner for cultivating high-quality pistachios

Nutritional attributes of pistachio 

The pistachio is a food rich in vitamins, minerals, fiber, and phenolic compounds.

Among the dried fruits, the pistachio has a high level of vitamins, carotenoids, and minerals. It contains no cholesterol and has a high level of unsaturated fats, mainly monounsaturated fats like oleic acid. 

According to research published by the University of Cambridge, the main nutrients and compounds found in pistachios are as follows:

• Vitamins and minerals. Pistachios contain large amounts of:
  • Minerals, such as magnesium, manganese, copper, calcium, zinc, selenium, etc.
  • Vitamins, such as vitamins A, C, K, and E. Additionally, it contains all B vitamins (except B12), particularly high levels of vitamin B1 (thiamine) and B6 (pyridoxine).
• Phenolic compounds. Pistachios contain phenolic compounds, such as flavonoids, stilbenes, phenolic acids, and anthocyanins, which are micronutrients with significant antioxidant, anti-inflammatory, and cardioprotective properties.
• Carotenoids. Pistachios contain lutein and zeaxanthin, two carotenoids responsible for the color of this fruit and that have antioxidant properties.
• Fiber. Pistachios are rich in fiber. A 28-gram serving of pistachios can provide approximately 3 g of fiber.
• Protein. Approximately 20% of the weight of pistachio is vegetable protein, which contains around 2% L-arginine, an amino acid that helps the body produce proteins.

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Main properties of pistachios and how they are utilized by the industry

The pistachio is taken advantage of by numerous industries for its health benefits.

Although they are small in size, pistachios represent a nutrient powerhouse and benefits for the body. This, along with their unique flavor and attractive color, has led the industry to use this dry fruit in the production of functional foods, baking, and in the making of ice cream, snacks, chocolates, etc. 

Additionally, it is marketed in different forms: chopped, sliced, in pastes, and oils. On the other hand, they are also being used to manufacture cosmetic products for skin protection or hair beautification. 

Let’s see the different properties that these dried fruits offer for health and why they are in such demand.

Antioxidant properties

Antioxidants are vital substances for health, preventing cellular damage and influencing the reduction of chronic disease risk. Because pistachios are rich in phenolic compounds and carotenoids, they are a source of antioxidants that act in various ways. For example:

• Lutein and zeaxanthin are antioxidants associated with a decreased risk of cardiovascular diseases and other serious ailments. They are also substances that help protect eye health and improve vision.
• The phenolic compounds in pistachios can protect the body from cardiovascular diseases and balance blood glucose levels.

A recent study from the Cornell University in New York confirmed that pistachios have a high antioxidant capacity, helping to maintain proper bodily function and acting against the proliferation of cancer cells.

Cardioprotective properties

60% of the total fat content of pistachio consists of fatty acids with cardiovascular preventive properties, such as oleic and linoleic acids. Additionally, the antioxidants and minerals, such as zinc and selenium, abundant in pistachios, also play a role in heart protection.

These fruits can act in various ways to reduce the risks of heart diseases. For example:

• They lower total cholesterol in the blood by decreasing LDL (bad) cholesterol and increasing HDL (good) cholesterol.
• They balance blood pressure levels.
• They promote the health of blood vessels by activating vasodilation to improve blood flow.

Prebiotic properties

Prebiotic and anti-inflammatory properties of pistachio.

Due to the high fiber content in pistachios, this dry fruit can act as a prebiotic. Specifically, its fiber moves through the digestive system to be digested by the good bacteria in the intestine. Afterwards, these bacteria ferment the fiber and turn it into acids (such as butyrate) that benefit health by helping to:

• Reduce the likelihood of developing digestive disorders.
• Decrease the risk of colon cancer and heart diseases.

Anti-inflammatory properties

Thanks to its content of antioxidants, monounsaturated fatty acids, and the high amount of γ-tocopherol (one of the many natural forms of vitamin E), pistachio helps to reduce inflammation. 

For example, this property allows controlling certain