Los pistachos son frutos secos que comúnmente se utilizan para acompañar picadas en la mesa de los argentinos. Frito, tostado o con un toque extra de sal el pistacho es delicioso, aunque les recomiendo consumirlos crudos que siempre es la opción más saludable.
Si bien es un alimento que aporta una gran densidad calórica por su alto contenido en grasas, lo positivo es que las grasas que lo componen en su mayoría son monoinsaturados, que ayudan a disminuir el colesterol. También son ricos en fibra que genera una gran permanencia gástrica luego de su consumo, otorgando un importante valor de saciedad, y por ello se puede utilizar en tratamientos para perder peso.
Para obtener los beneficios cardioprotectores, sin aumentar el valor calórico de la dieta, los estudios científicos demostraron que aproximadamente 49 unidades de pistacho por semana son suficientes. Si desean consumirlo asiduamente, les recomiendo colocar una porción de los pistachos que les entren con el puño cerrado de su mano para no aumentar la densidad energética de la dieta.
El consumo de pistachos contribuye a mantener niveles adecuados de presión sanguínea, ya que es un alimento rico en potasio. Este mineral colabora con el funcionamiento del corazón ya que es imprescindible para que las células del miocardio se contraigan. El aporte de potasio de los pistachos es casi el doble que los plátanos. Cada 100 g de pistachos, hay 811 mg de potasio.
Otro de los minerales que contiene este superalimento es el hierro, en proporción semejante a las lentejas. El hierro que proviene de fuentes vegetales es más difícil de absorber por el cuerpo y sólo se optimiza si se combina con alimentos ricos en vitamina C (cítricos, kiwi, tomate, pimiento)
Y para terminar de describir otro de los beneficios que presenta este fruto, es su contenido en vitamina E o tocoferol que “protege las membranas celulares del deterioro por la liberación de radicales libres que contienen oxígeno”.
Al ser ricos en antioxidantes, previenen el envejecimiento prematuro de la piel y de todos los órganos en general. Aunque está detrás de las nueces, con la cantidad de antioxidantes que aportan.
Es un snack de sabor dulce, muy agradable, con cáscara semi abierta fácil de consumir y se corona como uno de los frutos secos más completos y altamente nutritivos, además de prevenir las enfermedades cardiovasculares.
Lic Cintia De Antonio
Mat 707
Esp en Enf Cardiovasculares
IG: nutriendo.micorazon
Facebook: Cintia De Antonio
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