Pista
· Common Name: Pista, Salty Pista
· English Name: Pistachio Nuts
· Urdu Name: پستہ
· Scientific Name: Pistacia vera
· Halal
· Vegetarian
Description
Pista has a green color and subtly sweet flavor. It is carefully dried to retain its signature crunch and taste. It is full of protein, essential healthy fats, and vital micronutrients. It is cholesterol and trans fat-free. Pista is a versatile food used in a wide range of dishes, from sweet to savory. It is perfect for a mindful snack on its own or as a gourmet topping for desserts and salads. Pistachios offer numerous health benefits, including improved heart health due to the presence of monounsaturated and polyunsaturated fats that lower LDL cholesterol, as well as plant sterols that further support heart health. It also aids blood sugar control, supports gut health by acting as a prebiotic, and helps with weight management due to its protein and fiber content. Additionally, pistachios are rich in antioxidants, like lutein and zeaxanthin, which are beneficial for eye health, and vitamin B6, which provides support for brain function and immunity.
Healthy Daily Serving Size
45-50 kernels (28 grams) daily contain 160 calories.
Key Nutrients in 28 Grams of Pista
The exact content can vary based on variety, growing conditions, and drying process. The overall amount is as follows.
· Carbohydrates: 8 grams, including fiber 3 grams.
· Protein: 6 grams.
· Fat: 13 grams.
· Vitamin E: 0.81 milligram.
· Vitamin K: 3.60 micrograms.
· Vitamin A: 4 micrograms.
· Vitamin B1: 0.25 milligram.
· Vitamin B2 0.06 milligram.
· Vitamin B6: 0.48 milligram.
· Vitamin B9: 14.30 micrograms.
· Vitamin C: 0.90 milligram.
· Potassium: 291 milligrams.
· Phosphorus: 139 milligrams.
· Magnesium: 34.4 milligrams.
· Calcium: 29.8 milligrams.
· Iron: 1.1 milligrams.
· Sodium: 0.28 milligram.
· Zinc: 0.62 milligram.
· Copper: 0.37 milligram.
· Manganese: 0.34 milligram.
· Phytosterols: 70 milligrams with about 55 milligrams beta-sitosterol.
· Lutein and zeaxanthin: 812 micrograms.
· Flavonoids: 10 milligrams.
· Tryptophan (essential amino acid): 70 milligrams.
· Threonine (essential amino acid): 240 milligrams.
· Isoleucine (essential amino acid): 300 milligrams.
· Leucine (essential amino acid): 550 milligrams.
· Lysine (essential amino acid): 390 milligrams.
· Methionine (essential amino acid): 120 milligrams.
· Phenylalanine (essential amino acid): 380 milligrams.
· Valine (essential amino acid): 430 milligrams.
· Histidine (essential amino acid): 180 milligrams.
· Arginine (non-essential amino acids): 730 milligrams.
· Glutamic acid (non-essential amino acids): 1.30 grams.
