36 37 al nocciolo to the core Contro gli effetti negativi di ogni era Minuto, verde come la speranza e la buona fortuna. Per tradizione o per conoscenza, ogni epoca ha goduto del frutto del pistacchio. Per chi si limitava a constatarne gli effetti e per chi ne conosceva anche i motivi, il pistacchio si è diffuso nei secoli come gemma ricca di nutrienti preziosi nel far fronte alle incertezze del fisico e dell’animo. Minerali, antiossidanti, potassio, calcio, fosforo, vitamine C ed E, beta-carotene²: inserire i pistacchi nella propria dieta permette di beneficiare dei loro effetti contro l’azione dei radicali liberi agendo positivamente, nel breve e nel lungo periodo, contro le dannose conseguenze di inquinamento, cattive abitudini e stress psicofisico. La componente di vitamina E, folati e flavonoidi, li rende inoltre utili nel ritardare le disfunzioni del cervello legate all’età. I componenti bioattivi riducono infatti lo stress ossidativo e le infiammazioni generali, rallentando l’insorgere di determinati problemi cognitivi dovuti all’invecchiamento³. Altra dote nutrizionale è la presenza degli acidi grassi essenziali Omega-3, 6 e 9, dall’azione antinfiammatoria e di contrasto ai trigliceridi. Fra i più piacevoli e nutrienti frutti secchi al mondo4, il consumo regolare di pistacchi aiuta a controllare inoltre i livelli di colesterolo5, limitando il suo ruolo nello sviluppo di malattie vascolari. Durante uno studio del 1998 pubblicato sul Journal of American College of Nutrition, dieci pazienti con moderata ipercolesterolemia assunsero il 20% delle calorie quotidiane dai pistacchi: tre settimane dopo il loro colesterolo cattivo (LDL) si era ridotto, mentre era decisamente migliorato il livello di colesterolo buono (HDL)6. La ricerca era focalizzata sul ruolo nutritivo dei grassi monoinsaturi e dei polinsaturi, sommato all’efficacia antiossidante di tocoferoli e fitosteroli. I pistacchi contengono inoltre squalene, idrocarburo con importanti effetti benefici sulla salute, a sua volta di aiuto nel migliorare i livelli di colesterolo7. Ogni forma di salute passa da una corretta alimentazione. Mantenere un peso commisurato alla propria costituzione risulta di aiuto nel prevenire malattie come diabete e cancro8. I pistacchi aiutano a mantenere i corretti livelli di trigliceridi e glicemia aggiungendo un alto potere saziante9, che li rende idonei per un regime dietetico ipocalorico10. Consumandone 30 grammi al giorno si beneficia delle proprietà di questo superfood, considerato fra i cinquanta cibi dal più alto potere antiossidante11. Una gemma che trova nei secoli i perché della sua antica esaltazione. 2. G. Davarynejad, E. Stefanovits-Bányai, P. T. Nagy, Investigation of Antioxidant Capacity and Some Bioactive Compounds of Iranian Pistachio (Pistachio vera L.) Cultivars - Notulae Scientiae Biologicae, Vol. 4, Issue 4, 2012 - online @ search.proquest. com/openview/ad9556af6f41da744b5cf61bef2a8462/1?pqorigsite=gscholar&cbl=1246352 3. A. N. Carey, S. M. Poulose, B. Shukitt-Hale, The beneficial effects of tree nuts on the aging brain - Nutrition and Aging, Vol. 1, no. 1, pp. 56-67, 2012 - online @ content.iospress.com/articles/nutrition-andaging/nua007 4. A. Shakerardekani, R. Karim, H. Mohd Ghazali, N. L. Chin, Effect of roasting conditions on hardness, moisture content and colour of pistachio kernels - International Food Research Journal, 18: 723-729, 2011 - online @ www.ifrj.upm.edu.my/18%20(02)%202011/(35)%20 IFRJ-2010-286.pdf 5. S. K. Gebauer, S.G. West, C. D. Kay, P. Alaupovich, D. Bagshaw, P. M. Kris-Etherton, Effects of pistachios on cardiovascular disease risk factors and potential mechanisms of action: a dose-response study - The American Journal of Nutrition, Vol. 88, Issue 3, pp. 651-659, 1 September 2008 - online @ academic.oup.com/ajcn/article/88/3/651/4649223 6. K. Edwards, I. Kwaw, J. Matud, I. Kurtz, Effect of Pistachio Nuts on Serum Lipid Levels in Patients with Moderate Hypercholesterolemia - Journal of American College of Nutrition, Vol. 18, 1999 - online @ www.tandfonline.com/doi/abs/10.1080/07315724.1 999.10718856 7. E. Ryan, K. Galvin, T. P. O’Connor, A. R. Maguire, N. M. O’Brien, Fatty acid profile, tocopherol, squalene and phytosterol content of brazil, pecan, pine, pistachio and cashew nuts - International Journal of Food Sciences and Nutrition, 57(3/4): 219-228, May/June 2006 - online @ www.researchgate.net/profile/Anita_Maguire/ publication/6671707_Ryan_E_Galvin_K_O%27Connor_TP_ Maguire_AR_O%27Brien_NM_Fatty_acid_profile_tocopherol_ squalene_and_phytosterol_content_of_brazil_pecan_pine_ pistachio_and_cashew_nuts_Int_J_Food_Sci_Nutr_57_219228/links/00463521e08961670b000000.pdf 8. P. Anand, A. B. Kunnumakara, C. Sundaram, K. B. Harikumar, S. T. Tharakan, O. S. Lai, B. Sung, B. B. Bharat, Cancer is a Preventable Disease that Requires Major Lifestyle Changes - Pharmaceutical Research, Vol. 25, Issue 9, pp. 2097-2116, September 2008 - online @ link.springer.com/article/10.1007/s11095-0089661-9 9. J. Sabaté, Nut consumption and body weight - The American Journal of Clinical Nutrition, Vol. 78, Issue 3, pp. 647S-650S, 1 September 2003 - online @ academic.oup.com/ajcn/ article/78/3/647S/4690007 10. M. L. Dreher, Pistachio nuts: composition and potential health benefits - Nutrition Reviews, Vol. 70, Issue 4, 234–240, 1 April 2012 - online @ academic.oup.com/nutritionreviews/articleabstract/70/4/234/1937193 11. A. Tomaino, M. Martorana, T. Arcoraci, D. Monteleone, C. Giovinazzo, A. Saija, Antioxidant activity and phenolic profile of pistachio (Pistacia vera L., variety Bronte) seeds and skins - Biochimie, Vol. 92, Issue 9, Pages 1115-1122, September 2010 online @ www.sciencedirect.com/science/article/pii/ S0300908410001380 Against the negative effects of every epoch Tiny, green as hope and good luck. Based on tradition or acquired through knowledge, every epoch has enjoyed the fruit of the pistachio. For those who only saw its effects and for those who also knew the reasons behind them, the pistachio spread over the centuries as a precious nutrient-rich gem, one which helps face the uncertainties of the body and soul. Minerals, antioxidants, potassium, calcium, phosphorus, vitamin C and E, beta-carotene2: adding pistachios to your diet brings beneficial effects against free radicals and has a positive effect against the harmful consequences of pollution, bad habits and psychophysical stress in the short and long term. The vitamin E component, together with folates and flavonoids, also helps delay age-related brain dysfunctions. Bioactive components reduce oxidative stress and general inflammation, slowing down the onset of specific cognitive problems arising from old-age3. Another nutritional feature is the presence of essential fatty acids Omega-3, 6 and 9, with their anti-inflammatory effect which counteracts against triglycerides. Pistachios are among the most enjoyable and nutritious nuts in the world4 and their regular consumption helps keep cholesterol levels under control5, limiting it as a cause of vascular diseases. In a study published in the Journal of American College of Nutrition in 1998, ten patients with mild hypercholesterolemia took 20% of their daily calorie intake from pistachios: after three weeks, their bad cholesterol (LDL) had dropped, while their good cholesterol (HDL) had significantly improved6. The research focused on the nutritional role of monounsaturated and polyunsaturated fats, together with the antioxidant effectiveness of tocopherols and phytosterols. Pistachios also contain squalene, a hydrocarbon which delivers important health benefits: it helps, in turn, to improve cholesterol levels7. Every type of health is a matter of proper nutrition. Maintaining a weight which is proportional to your body’s constitution helps prevent diseases such as diabetes and cancer8. Pistachios help maintain the right triglyceride and blood sugar levels thanks to their highly satiating effect9, making them ideal for a low-calorie diet10. By consuming 30 grams a day you can benefit from the properties of this superfood, considered among the fifty foods with the highest antioxidant effect11. A gem that uncovers across the centuries the reasons of its ancient magnification.
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