What Happens to Your Body When You Eat Pistachios Regularly

 It makes sense why you might consume pistachios on a daily basis. These tiny nuts are well-liked all around the world for their rich flavour and unique shells. Pistachios, which range in colour from soft green to pale ivory, are the ideal addition to a number of dishes and snacks because of their delicious crunch and slightly sweet, nutty flavour.

But what happens if you do consume pistachios on a daily basis? Fortunately, eating these nuts could have some pretty amazing health benefits due to their abundance of nutrients.

Nutrition of Pistachios
The nutritional facts for one serving (one ounce) of shelled, unsalted pistachios are as follows: 1 FoodData Central, USA. Pistachio nuts without salt.

  


165 calories
Six grammes of protein
Thirteen grammes of total fat
Two grammes of saturated fat
8 g of carbohydrates
3 grammes of dietary fibre

 

 
Two grammes of sugar overall
Sugar added: 0 grammes
Zero milligrammes of cholesterol
1.7 milligrammes of sodium
30 mg of magnesium

 
14 mg of folate
277 milligrammes of potassium



This nut is extremely nutrient-dense. According to registered dietitian Taylor Berggren, M.S., RDN, of California, "pistachios are a source of complete protein with all nine essential amino acids; they have healthy mono- and polyunsaturated fats; they are loaded with fibre; and they contain antioxidants."

Benefits of Pistachios for Health
Your Blood Pressure Might Be Higher.

Pistachios are a good source of calcium and magnesium, two elements that help maintain normal blood pressure. Additionally, they are a natural supply of potassium, a mineral that helps the body balance the effects of sodium by promoting normal blood pressure levels and better blood vessel function. Pistachios not only include essential elements but also heart-healthy substances, including antioxidants and phytosterols, which may have further positive effects on the cardiovascular system. The findings of a meta-analysis of 13 randomised controlled studies, which indicated pistachio consumption is associated with a reduction in systolic blood pressure, may be explained by these nutrients.

You Might Be in Better Eye Health

Pistachios' beautiful green and purple colours are partly attributable to the amounts of two carotenoids—lutein and zeaxanthin—that they contain. These antioxidants are essential for maintaining the vibrant colour of pistachios as well as for safeguarding our eyes. The retina contains lutein and zeaxanthin, which work together to filter out light that may be harmful to the eyes. This lowers the risk of eye conditions including cataracts and age-related macular degeneration, which can cause vision loss.

You Might Be in Good Weight

There are still some who believe eating nuts will make them gain weight. Data, however, indicates that eating pistachios does not raise the risk of obesity or cause weight gain. 5, 6 Pistachios' special nutritional makeup makes them an important tool for managing weight. These nuts' high protein and fibre content increases feelings of fullness, which may help you avoid overindulging.

Additionally, pistachio eaters typically consume a healthier diet. Consuming 1.5 ounces of pistachios daily for four months has been linked to a reduction in sugar intake and an increase in fibre intake.7. Furthermore, as compared to high-carbohydrate snacks, eating tree nuts—like pistachios—as snacks is associated with a decrease in waist circumference in young adult females.

You Might Be Able to Manage Your Blood Sugar Better

Pistachios are a great food option if you have diabetes or prediabetes since they can help you control your blood sugar levels.9. Their blend of fibre, protein, and healthy fats slows down the blood's absorption of sugar, which helps to stabilise blood sugar. 

Your digestive health may have improved.

Consuming pistachios could improve your intestinal health. The nuts may improve gut health in addition to their fibre, which can help you maintain your regular bowel movements. According to a 2023 review study, eating pistachios on a daily basis raised the number of bacteria in your microbiome that are known to be able to create butyrate, a necessary fatty acid that powers the cells in your large intestine. 10 Maintaining the health of your gut is crucial for several reasons, including immune system function, weight, digestion, and more, even if more research—especially on humans—is required. A diet rich in pistachios can be beneficial to the intestines.

Advice on How to Savour Pistachios Combined with Flavours

Pistachios are a great addition to many different cuisines because of their naturally rich and slightly sweet flavour. Here are some suggestions:

Consume sweet fruits and nuts together, such as apples or grapes and pistachios.

Try pistachios with sharp Cheddar or goat cheese, or any other savoury cheese. (If you're feeling very elegant, drizzle some honey over the top!)
Dust on top of fruit that has been drenched in chocolate, such as our Chocolate-Pistachio Kiwi.

One Group of People Might Benefit From Taking Fish Oil to Slow Alzheimer's

 It has been demonstrated that including fish oil in your diet on a regular basis improves mood, supports brain health, and lowers the chance of brain lesions, which are believed to be an obvious sign of cognitive decline.

However, what about older folks who already have white matter brain damage? Could fish oil pills stop the deterioration process and slow the onset of diseases like Alzheimer's?

  

Using a cohort of 102 volunteers, ages 75 to 95, who had the beginnings of neurological damage known as white matter lesions but showed little to no signs of cognitive impairment, an Oregon Health & Science University (OHSU) team examined the effects of omega-3 fatty acids found in fish oil.

During the course of the three-year trial, omega-3 fatty acids had no effect on the group as a whole, but they significantly reduced the rate at which damage was building up in one subgroup: those who carried the APOE4 gene, which has been associated with an increased risk of Alzheimer's disease.

 

There were "significant reductions" in the breaks of nerve cells, another important marker of brain health, among people with a hereditary predisposition to Alzheimer's disease, even if the treatment did not appear to reduce the growth rates of the white matter lesions.

According to neurologist Gene Bowman, who was at OHSU when the research was conducted, "the fact that neuronal integrity breakdown was slowed in people randomised to omega-3 treatment who are also at high risk for Alzheimer's disease is remarkable and warrants a larger clinical trial in more diverse populations in the future."

  

According to the research, taking fish oil supplements may help some people who are at risk of dementia but won't stop or delay the disease's progression in general.

According to OHSU neurologist Lynne Shinto, "our results showed that over three years, there was not a statistically significant difference between the placebo and the group that took fish oil." "I don't think it would be harmful, but I wouldn't say you need to take fish oil to prevent dementia."

  

Larger clinical trials are what the researchers hope to conduct in order to examine the relationship between APOE4 carriers, the course of dementia, and omega-3 fatty acids. This should help us understand the potential impact of fish oil.

Even though Alzheimer's is a complicated illness, research on it helps us understand the condition better and find ways to treat it. Research that is as thorough as this one is especially useful in figuring out how and why the ageing processes of various people's brains differ.

   

"This is the first dementia prevention trial to use modern prevention tools, such as a blood test and brain scan, to identify not only people at high risk for dementia but also those well-suited to receive a specific nutritional intervention," Bowman explains.

Walz’s record on health care: Progressive with a dash of pragmatism

The Democratic governor of Minnesota, Tim Walz, was selected on Tuesday to be Vice President Harris' running mate. He provides a progressive perspective on health care that emphasises cost-cutting.

  

Walz has acknowledged that his personal experience has influenced his goals for health policy. At the age of 19, Walz's father passed away from cancer, leaving his mother crippled by medical debt.

  


In June, Walz signed a statute prohibiting medical professionals from refusing medically required care because of overdue debt.



Walz established a prescription drug affordability board with the authority to impose caps on insurer reimbursement, thanks to a Democratic-controlled state legislature. He approved a law to assist individuals in paying for insulin during emergencies, and this year the state and Eli Lilly came to an agreement wherein the price of insulin will be capped at $35 for the following five years.

  

Additionally, when he was governor, Minnesota launched a prescription price transparency program.

Walz stated that he wished to uphold access to health care in the state as a fundamental human right.

  

The healthcare needs of Minnesotans are straightforward. In the first place, they wish to avoid becoming ill. If they do, though, Walz noted, they want treatment in a nearby facility at a cost they can afford.

  

"As Minnesotans, we can learn how to provide healthcare in a more efficient, cost-effective, and high-quality manner. It is within our power and responsibility to guarantee that every Minnesotan has access to affordable, high-quality healthcare.

  


Tim Walz nods at Harris and says, "Five things to be aware of."
Walz has also supported the Minnesota Health Care Access Fund, which contributes to the cost of health insurance for those living in low-income states.

  

The former high school teacher has shown that he is capable of approaching health care policy with pragmatism, especially when it comes to providing incentives for medical companies to stay in his state.

  

Following threats to withhold billions of dollars in new investment from the state's largest employer, the Mayo Clinic, Walz supported a plan to scale down hospital price transparency. Additionally, the threat forced Walz and the Democratic Legislature to renounce a bill that would have required clinics and hospitals to develop "core staffing plans" that would have set a cap on the number of patients that a single nurse could care for.

  


After Roe v. Wade was overturned, Walz wanted to ensure that Minnesota remained a safe place for access to abortion.

  

He put his signature on a bill that made abortion rights a state law. Minnesota allows abortions up to the point of fetal viability, which is typically between 23 and 25 weeks. Harris, the first vice president of the United States to visit an abortion facility, went to a Planned Parenthood clinic in Minnesota in March.

In order to insulate medical professionals and patients from punishment for abortion-related offences in other states, Walz also signed an abortion "shield law" and removed the obligatory 24-hour waiting period and parental consent requirement.

  


Last year, Walz enacted legislation that made marijuana use for adult purposes legal in his state. The bill not only legalized cannabis in Minnesota, but also made it possible for certain minor marijuana offenses to be removed from criminal histories.

Walz demonstrated his willingness to work across party lines while serving in Congress.

  

Walz never backed any of the GOP candidates to replace the Affordable Care Act, but voted in favor of it in 2010. He was targeted by Republicans after the 2010 vote, among other things, but he was able to win reelection.

  


However, he disagreed with then-President Obama when he voted in favour of a bill in 2015 that repealed the law's excise tax on medical devices. Obama had promised to veto earlier versions of the bill.

 I love this high-protein breakfast after workouts.

Reward yourself for your efforts by filling up on this high-protein dish.

My favorite workouts happen on weekends. I can sleep in a little bit and take my time cooling down and stretching, unlike when I have early morning exercise courses during the workweek. I can daydream about my ideal post-workout meal for a long time. It consists of a range of mouthwatering veggies combined with cheddar, bacon, and eggs. Does this post-workout meal seem unreal? It is packed with protein. Fortunately, it isn't. I made this meal because I needed something to refuel after a strenuous exercise, which had to taste delicious and satisfy my nutritional requirements. This Southwest Breakfast Skillet is the ideal high-protein post-workout dish. Find out why!

I've been an athlete all my life. I played soccer and swam when I was younger, but not very well. I started playing tennis and volleyball in middle school, and I carried that interest throughout high school. I soon discovered that working out included more than just effort, strength, and athleticism—it also required proper nourishment. The mother of a classmate once brought in doughnuts before a volleyball match, as I recall. Naturally, we devoured them, leading to a disastrous volleyball match. After our warm-up, we had used up that little sugar rush and were experiencing the slowdown that results from consuming meals heavy in sugar and saturated fat. Doughnuts were banned (at least before games) because our coach wasn't pleased.

I rode on the college cycling team and had the wonderful fortune to work under a coach who really cared about his players' success. In addition to the standard exercises like weightlifting, cardio, and lengthy bike rides to increase endurance, her well-rounded approach also included nutrition. She pushed us to think about the fuel we were consuming and showed us that eating more fruits, veggies, and whole grains improved our performance in addition to making us feel better. I enjoyed it so much that I changed my major from fashion design to nutrition at the same time!

  

Even as an adult, I like working out. It's how I maintain my physical and mental fitness. I adore challenging exercises, as anybody who knows me would attest. If you put me in an HIIT class, I'll be overjoyed. However, such courses are unfeasible without the proper nourishment, both before and after. Furthermore, the importance of post-workout nourishment has increased with my age.

Exercise gives you a rush! Your heart, lungs, and muscles are all pumping endorphins. That's a significant amount of effort and time. Restocking is necessary for both healing and restoration. Protein and carbohydrates are the best combo for healing. This is why the first ingredient in this skillet is potatoes, which are high in carbs and potassium, a crucial electrolyte for proper hydration. Cheese and eggs are excellent sources of protein, which aids in muscle tissue growth and repair. They account for the dish's astounding 17 grams of protein per serving! With the addition of some veggies for color and fiber, you can create a one-dish dinner that will give you the energy to tackle another exercise right away.

 

You just worked out, so if this all seems like too much labor, consider preparing the ingredients in advance. You may chop all the veggies ahead of time, or you can find pre-cut varieties at the produce or salad bar. Although I like the recipe exactly as described, you are welcome to change the ingredients to suit your tastes and what you have on hand. Pretty much any assortment of veggies would be excellent!

30-Minute High-Fiber Dinner Prep (Weekly Plan & Shopping List)

30-Minute High-Fiber Dinner Prep (Weekly Plan & Shopping List)

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Although everyone's definition of summer is different, mine is spent with family. We'll be adding a newborn girl to our family this summer, making it even more precious. So long, two-person family; welcome to the family of three. After the baby is born, my mom and sister will be staying with us to assist, so I made this week's meal plan simple, including dishes that can be prepared in 30 minutes or less. An added plus is that their high fiber content will aid in my postpartum recovery and make me feel my best (and regular!). But fiber does more than just guarantee effortless digestion. In addition to increasing satiety, this wonderful vitamin also lowers blood sugar, cholesterol, and other health issues.



Sunday supper will be chicken nachos.

These nachos are a great idea for a Sunday night meal, particularly if you're going to be eating it in front of a movie on the sofa like I do. This recipe's simple prep is made possible by using components that are already prepared, such as canned black beans, corn tortillas, and cooked chicken that has been shredded. Furthermore, a 2.5-cup portion of these last two ingredients, as well as the vegetables, provides 10 grams of fiber.



Monday: Skillet of Black Beans Fajitas

This vegetarian dish, rated five stars, is one of my favorites. A vegetarian meal may be made more full by adding beans, which are a fantastic source of protein and fiber. Bell peppers enhance the dish's color and nutritional value. Bell peppers are one of the best sources of vitamin C; vitamin C is a strong antioxidant that may help reduce inflammation in the body. I'll serve this meal with heated corn tortillas on top of a bed of baby spinach.



Tuesday: Orzo and Vegetables with Peppery Barbecue-Glazed Shrimp

Since my spouse loves shrimp, I've started purposefully include it more often in our diet. In addition, shrimp cooks quickly, making it an excellent choice for hectic evenings. It is also low in saturated fat and a fantastic source of protein. Add tons of flavor without adding extra salt by using a tiny quantity of barbecue sauce and a peppery spice combination.



Wednesday: Chili Mac with Three Beans

If you like mac & cheese and chili together, this is the dish for you! The best part is that all you need to do is work on it for 15 minutes, after which the slow cooker takes care of the rest. This chili's taste is so rich from the combination of three beans—pinto, black, and red kidney—that one reviewer said, "There is so much flavor in every bite."

  

Thursday: Escarole and Pan-Seared Steak with Crispy Herbs

Our week is usually made or broken by a superb steak, and this one is no exception. I strongly advise trying escarole if you haven't before. Cooking this leafy green may reduce its harsh flavor. The taste of the steak is enhanced by adding fresh herbs like rosemary, sage, and thyme. I'll serve this dish with whole-wheat sourdough bread to complete the meal, which will increase your intake of fiber—one piece provides three grams.

  

Friday: Feta, tomatoes, cucumbers, and olives with a lentil salad

I can't get enough salads this time of year, especially with all the gorgeous stuff that summer has to offer. And this new recipe seems a lot like one my mom prepares, so I'm very eager to test it out. Feta, cucumbers, and tomatoes go well together, and this salad is elevated with the addition of lentils and olives. I'll serve the omega-3-rich protein skillet alongside lemon-pepper salmon.