Pistacia vera It is the botanical name of the pistachio tree or alfoncigo, which belongs to the same family as the cashew tree, and has its origin in the mountainous and dry regions of Iran, Turkmenistan, Türkiye and Afghanistan.
The pistachio is the sweetest of the nuts. Open shells offer little resistance to sensation-eaters. The sweet and sour taste melts the palate and we don’t stop until they disappear from the tray.
In Iran or Syria they could not conceive life without the pleasure of putting a handful of pistachios in their mouth or the delicious pastries they prepare with them. The pleasure is also accompanied by health benefits: pistachios are nutritious and benefit the nervous, cardiovascular and immune systems, which is to say that They promote overall health.
The seductive power of pistachio enchanted the Queen of Sheba herself. According to legend, 3,000 years ago the sovereign named it the exclusive food of the court and prohibited the people from cultivating it. Another majesty, Nebuchadnezzar, king of Babylon, He planted them in his mythical hanging gardens.
From biblical times until today, the Middle East has been the homeland of the pistachio. The main producer is currently Iran, followed by Syria, Türkiye, Israel and Italy. Only the promised land of California, in the United States, the second largest producer, is far from the area.
Pistachio properties
The proportion of nutrients in raw pistachios is very balanced:
They provide nothing less than a 20% vegetable proteins, as much as legumes, although they are eaten in smaller quantities.
They contain 28% carbohydrates, which, when absorbed slowly by the body, provide gradual energy.
They offer 10% fiber, ideal to help regulate intestinal transit.
They are 44.5% fat, formed up to 54% due to the monounsaturated oleic acid, the same one that dominates in olive oil or avocado pulp, beneficial for the heart.
Regarding minerals, After sesame, pistachio is the nut richest in iron and the most abundant in potassium (1g per 100), which makes it recommended for controlling blood pressure.
Antioxidant and anti-inflammatory agents
Furthermore, the abundance in pistachio of antioxidants and other agents that inhibit the expression of genes related to inflammatory processes serves to reduce the risk of suffering from a variety of chronic and degenerative diseases, such as diabetes and even cancer. A 30 g serving of pistachios contains more antioxidant substances than a cup of green tea.
Health benefits of pistachio
Pistachios, rich in healthy fats, vegetable proteins and fiber, help both prevent various ailments and promote health.
healthy heart
Heart attack, arteriosclerosis and other vascular disorders can be prevented by consuming phytosterols and fats such as those found in pistachios. Provides lutein, which prevents cholesterol oxidation and its accumulation in atheroma plaques, as well as phytosterols and fiber that help eliminate it from circulation. One to three daily servings (30 to 100 g) can reduce bad LDL cholesterol by 11%.
Free from anemia
The combination of high proportions of copper (1.3 mg/100 g) and iron (4.15 mg) favors the assimilation of this last mineral. That is why pistachio is suitable in cases of anemia. Another way to enhance the absorption of iron from pistachio is by accompanying the dried fruit with foods rich in vitamin C.
Quality vision
Lutein and carotenes protect eyesight. The consumption of pistachios has been associated with a lower incidence of cataracts, macular degeneration and vision loss, as well as good night vision perception.
Obesity and diabetes
Pistachio is a healthy snack if consumed in moderate portions. It is rich in fiber, which favors intestinal transit and sugar control. Diabetics can use them to reduce the high glycemic load of other foods, such as bread or potatoes.
sexual health
According to the Arab physician Avicenna, «It is aromatic, comforts the stomach and excites.» In the East and especially in Syria it is considered a powerful aphrodisiac. Zinc, necessary for the synthesis of sex hormones, and arginine, an amino acid that promotes erection, may explain this belief.
Pistachio in the kitchen
The Kerman variety, large and aromatic pistachio, is preferred by the majority of farmers and consumers. It originates from Iran and is the most cultivated in the United States.
In the Middle East it is a basic ingredient in baking. In Western countries, in addition to serving as an appetizer or snack, it is widely used in the preparation of ice cream, to which it gives a cheerful green color.
In the emerging and creative Mediterranean cuisine, you can find endless recipes with pistachio: first courses with attractive sauces like pistachio pesto, such as spaghetti or rice timbales, quinoa or couscous.
It is also a good companion for breakfast with cereals as well as rice, couscous or quinoa. It is delicious in vegetable creams, but it is in desserts where pistachio can play the most.
They can be included in tea cookies, sugared drinks, ice creams, yogurts, soy desserts, corn custards, compotes, cakes, biscuits, crepes and flans. Now, it is advisable to choose natural, raw pistachio, without salting or roasting.
Conservation
Pistachios go rancid very easily, so they should be stored inside a glass jar in a dry, dark pantry.