Health Benefits

Pistachio Benefits

Research has found several possible health benefits of these tasty nuts, including:

Promotion of healthy gut bacteria

Pistachios are high in fiber, which can act as a prebiotic, or the food that is digested by your gut's good bacteria to help them grow. Your gut bacteria are then able to ferment the fiber and convert it into short-chain fatty acids, which help reduce your risk of cancer, heart disease, and digestive disorders.

Lower blood pressure and cholesterol levels

Pistachios have been shown to have cholesterol-lowering effects. These nuts have fiber and high quantities of polyunsaturated and monounsaturated fats, all of which are linked to healthy cholesterol levels and reduced risk of heart disease. And research shows that eating pistachios – especially when compared to eating other nuts – results in lower blood pressure.

Healthy blood sugar levels

Pistachios have a low glycemic index, which means that eating them doesn't cause large spikes in blood sugar. They also have antioxidants, carotenoids, and phenolic compounds, which all support healthy blood sugar levels.

Improved blood vessel health

Amino acids are considered essential, so if your body can't make them, you have to get them through your diet. Some studies suggest that the amino acids in pistachios lower the amount of fat and sugar (glycemic index) in your blood and can tone up your blood vessels and make them more flexible.

Better eye health

Pistachios have the highest levels of zeaxanthin and lutein among nuts, both of which protect your eyes from damage caused by blue light as well as macular degeneration, an eye disease that can cause vision loss as you age.

Weight loss

Eating pistachios may also help you lose weight. They're rich in fiber and protein, which results in you feeling full and may help you eat less.

Source: https://www.webmd.com/food-recipes/benefits-pistachios.

Cashew Benefits

Rich in protein, healthy fats, and antioxidants such as polyphenols, cashews offer several health benefits:

Reduced cholesterol

Cashews have had a bad reputation for containing saturated fat. But much of the fat in cashews comes from stearic acids, which experts think have little effect on blood cholesterol. Research suggests that people who eat a small serving of cashews every day may see a small reduction in LDL "bad" cholesterol. 

Heart disease prevention

Not only can they lower bad cholesterol, cashews may help prevent heart disease due to their high magnesium content. Getting enough magnesium may reduce your risk of ischemic heart disease, which happens when your heart doesn't get enough blood.

Stroke prevention

The magnesium in cashews may help reduce the risk of stroke. This link is thought to be strongest for hemorrhagic strokes, which happen when a weakened blood vessel ruptures and spills blood into the brain.

Diabetes prevention or management

Cashews are low in carbohydrates, especially compared to many other common snacks. This limits their impact on blood sugar, making them a good choice for people with type 2 diabetes, as well as for those looking to prevent the condition.

Source: https://www.webmd.com/diet/health-benefits-cashews.

Walnuts Benefits

Walnuts are rich in polyunsaturated fats, which are better for you than saturated fats. They're also high in healthy omega-3 fatty acids.

Studies show that eating walnuts can help lower your overall cholesterol levels as well as LDL “bad” cholesterol. Cholesterol can form plaque inside your arteries, but regularly eating walnuts can help keep your artery walls healthy.

Walnuts may help ease the type of inflammation that leads to heart disease . They may also help lower your chances of a blood clot that could cause a heart attack.

Early studies show that walnuts could decrease your odds of developing some types of cancer. They contain a substance called ellagic acid, which is also found in pecans. Bacteria in your stomach and intestines change this acid into compounds with antioxidant power, which may help ward off cancer. But we need more research to know for sure.

Heart health

Most of the fats in walnuts and walnut oil contain an omega-3 fatty acid called alpha-linolenic acid. This “good fat” can reduce your risk of heart disease by 10% when consumed as part of your daily diet. Scientists think this is because the omega-3s can lower cholesterol levels, helping keep your arteries clear and working correctly. Eating walnuts regularly also reduces levels of triglycerides, a type of fat linked to a higher risk of heart disease, heart attacks, and stroke.

Lower risk of diabetes

Walnuts and walnut oil are high in antioxidants that can lower blood sugar levels, which can reduce your risk of diabetes. Studies show these antioxidants have anti-inflammatory effects as well. Inflammation is our body’s natural response to stress and infection, but it can cause insulin resistance, which blocks the body’s ability to use sugars. This raises blood sugar levels, putting you at a higher risk of obesity and diabetes.

Obesity prevention

Although nuts are high in calories, long-term studies have shown that people who eat nuts in healthy portions have lower rates of weight gain and obesity than those who don't. Scientists think that's because nuts are high in fiber and help satisfy hunger.

Better gut bacteria

Findings from a few studies suggest that people who eat walnuts have more probiotics and other good gut bacteria than those who don’t. A healthy balance of gut bacteria is linked to reduced rates of both depression and colon cancer.

Brain health

Plant compounds in walnuts have been shown to reduce inflammation in the brain and improve thinking and memory. Other studies have looked at how walnuts can protect the brain from oxidative stress (uneven amounts of harmful free radicals and helpful antioxidants in the body), which can lead to Alzheimer’s and other brain disorders.

Better skin

Studies show that your body converts walnut oil’s fatty acids into compounds that make up your skin. Scientists believe that getting enough omega-3s and omega-6s in your diet—like those in walnut oil—may improve skin health, heal wounds faster, and treat eczema, acne, and even some skin cancers. You can also apply walnut oil to your skin. The oil’s anti-inflammatory and antioxidant effects may help slow signs of aging and treat conditions such as psoriasis.

Cancer prevention

While we need more research, studies show that the nutrients in walnuts may slow the growth of cancer cells. Walnut oil’s antioxidants can help fight cell damage, which scientists believe leads to cancer.

 Source: https://www.webmd.com/food-recipes/walnuts-health-benefits.