Nutritional value of pistachios;
1, oleic acid
Oleic acid is the most important monounsaturated fatty acid, which is not common or low in daily oil or other foods. Compared with linoleic acid and linolenic acid, which are common polyunsaturated fatty acids in daily oils or foods, oleic acid has better health care effects: it can not only reduce blood total cholesterol (TC) and low-density lipoprotein cholesterol (LDL-C, which belongs to "bad" cholesterol and is the primary pathogenic factor of atherosclerosis), but also increase high-density lipoprotein cholesterol (HDL-C, which belongs to "good" cholesterol, which is helpful to prevent atherosclerosis. Olive oil is all the rage because it contains a high proportion of oleic acid, but it seems that few people know that pistachios also contain more oleic acid, which accounts for more than half of the fat contained in pistachios.
2. Tocopherol
If the high content of oleic acid makes pistachios "unique" among daily nuts, then the rich vitamin E makes pistachios "integrated" with most nuts. Most nuts including pistachios (except nuts with high starch content such as chestnuts and lotus seeds) are rich in vitamin E. Among nuts, vitamin E with strong antioxidant effect can protect unsaturated fatty acids from oxidation (deterioration, also known as rancidity). In the human body, the antioxidant effect of vitamin E helps to delay aging, maintain skin and resist atherosclerosis.
3. Proanthocyanidins
Procyanidins (OPC) are the main functional components of famous grape seeds (extracts), and they are also abundant in pistachios, especially in the purplish red peel of pistachios. The antioxidant effect of proanthocyanidins is outstanding. Among all kinds of natural antioxidants that have been confirmed at present, its ability of scavenging free radicals (antioxidants) in human body may be the strongest. It is found that proanthocyanidins have the functions of lowering blood lipid, lowering blood pressure, anti-atherosclerosis, anti-cancer, anti-radiation, anti-allergy and preventing and treating cataract.
4. Lutein
Pistachio nuts are rich in lutein. Lutein is a member of carotenoid family, a close relative of well-known antioxidants such as β-carotene and lycopene, and also has strong antioxidant effect. In the study of lutein function, the most striking thing is its protective effect on retina (against macular degeneration). Therefore, it is speculated that it has special benefits in preventing oxidative eye diseases such as cataracts.
5.resveratrol
Pistachio nuts contain a certain amount of resveratrol. Resveratrol is also one of the famous natural antioxidants, which can scavenge free radicals and inhibit lipid peroxidation. In addition to protecting the cardiovascular system, resveratrol has many functions such as improving immunity, anticancer, antiviral and anti-aging.
6. Quercetin
Quercetin is a flavonoid, which is rich in vegetables such as onion, green onion and garlic moss, and has a strong antioxidant effect. It is precisely because pistachios contain vitamin E, proanthocyanidins, lutein, resveratrol, quercetin and other antioxidant components that some tests (USDA) show that the overall antioxidant effect of pistachios exceeds that of common nuts such as almonds and cashews, and even exceeds that of green tea.
7. Phytosterols
Like soybeans, pistachios contain more phytosterols. Phytosterol is also called phytosterol. It is a substance existing in plants, and its molecular structure is similar to cholesterol. However, unlike cholesterol from animal foods, phytosterols do not cause atherosclerosis or have other disadvantages.
On the contrary, phytosterols can prevent dyslipidemia and atherosclerosis by inhibiting the absorption of cholesterol in the intestine.
8. Edible fiber
Dietary fiber exists in almost all plant foods, which has a good effect on relaxing bowels, losing weight, reducing cholesterol absorption, preventing and treating cardiovascular and cerebrovascular diseases and type 2 diabetes, and resisting cancer. Compared with other nuts, pistachios have the advantage of high dietary fiber content. Eat 20-30g (not counting the weight of shells, about 30-50 capsules) containing 2-3g of dietary fiber.
The above content is answered by Tanida Meng, a natural food brand, hoping to help everyone.