Health Benefits of Pistachios

Pistachios are rich in potassium, vitamin K, low in calories, and one of the healthier choices in the nut group.

Eat the pistachios to benefit from improved digestion, protection against high blood pressure and diabetes, weight control, and healthy heart.

A serving of pistachios (1 oz dry roasted) has 6.1 grams of protein, 15 grams of fat (2 grams saturated), 3 grams of fiber, and 162 calories. Plus, these nuts are a very good source of vitamin B6 (pyridoxine) with 25% of the daily value, as well as phosphorus (15%), thiamine (15%), and magnesium (10%).

Health benefits of pistachios

Here are ten of the health benefits of eating pistachios:

1 – Blood

Eat more pistachios to get a very good source of vitamin B6 (pyridoxine). This vitamin has an essential role in making hemoglobin which is use to transport oxygen throughout the blood. Plus, it also aids in increasing the volume of oxygen carried.

Pistachios are a colorful type of nut with purple and green huts coming from the antioxidant content.

2 – Cholesterol

Eating a well-balanced diet with a regular serving of pistachios (10% of total calories coming from these nuts) can help to lower the cholesterol. Pistachios are also rich in vitamin E to prevent the build up of plaque in the arteries, and l-arginine, which improves the artery lining and lowers the risk of developing blood clots.

3 – Diabetes

Pistachios can help to lower the risk of type-2 diabetes. A 1 cup serving of pistachios contains nearly 60% of the daily value of phosphorus. This mineral is useful for assisting with glucose tolerance and transforming proteins into amino acids.

Pistachios are a very good source of vitamin B6, copper, and manganese, and a good source of fiber, magnesium, phosphorus, protein, and thiamin.

4 – Dietary fiber

Pistachios are a good source of dietary fiber, which is useful for encouraging smooth digestion and getting the digestive tracts at full working order. A 1-oz servicing of these nuts have about 3.2 grams of dietary fiber.

5 – Eye Health

Pistachios are one of the few nuts to contain carotenoids zeaxanthin and lutein, which play a role in protecting tissues from free-radical damage. This has the potential to lower the risk of macular degeneration, which is an age-related disease leading to blindness.

Eating 1.5 oz of nuts like pistachios per day (in combination with a low cholesterol, low saturated fat diet) can help to lower the risk of heart disease.

6 – Immune System

A prospering immune system can benefit from the proper intake of vitamin B6. Plus, this vitamin is used to make healthy red blood cells, as well as promote the health of lymphoid glands, including lymph nodes, spleen, and thymus, to ensure the body is protected against infections.

7 – Iron

The high concentration of copper in pistachios increases the ability to absorb iron from the consumed food, which is useful for controlling anemia.

A single pistachio nut has about 3.2 calories.

8 – Nervous System

Pistachios with the high vitamin B6 content is useful for the nervous system. This vitamin helps in the creation of messaging molecules known as amines. Plus, B6 plays a key role in forming myelin, which protects the nerve fibers used in the process of sending messages.

9 – Skin Health

Pistachios are rich in the powerful fat-soluble antioxidant vitamin E which is needed to maintain the strength of cell membranes. Vitamin E plays a key role in promoting healthy skin and useful for protecting against skin cancer, premature aging, and UV-ray damage.

The world’s largest producer of pistachio nuts is Iran.

10 – Weight control

Limit the portions of nuts to take better control of body weight. Nuts are fiber-rich which help to fill the stomach and reduce the trend to snack throughout the course of the day.

Pistachio nutrition facts

  • A 1 oz (30 gram) serving of pistachios has about 160 calories.
  • Pistachios are nutrient dense and loaded with vitamins, minerals, and beneficial phytonutrients.
  • Pistachios are a very good source of manganese and copper, and a good source of phosphorus and thiamin.
  • Eat 1 serving of pistachios to get up to 20% of the daily value of vitamin B6.
  • This nut is a great source of dietary fiber (3 grams per serving).

Pistachio – FAQs

Q. Is pistachio nuts good for you?

A. Pistachios are a nutritional powerhouse and contain a wealth of vitamins, minerals, protein, and dietary fiber. Eating pistachios as part of a well-balanced diet can help benefit the heart. But, pistachios that are salted and roasted have lower nutritional value because of the added sodium.

Q. Are pistachio nuts high in iron?

A. Pistachios have a decent amount of iron with 3.9 milligrams per 100g serving. Also, a great source of magnesium, calcium, vitamin E, and protein, pistachios are a perfect choice for a healthy lunch time snack.

Q. What does pistachio taste like?

A. Pistachios are typically sold with the kernels peeking out of the partly open shells, which makes getting access to the nuts easier. Pistachios are sweet-tasting with a salty aftertaste.

Q. What nuts are in the pistachio family?

A. Pistachios, mangos, and cashew nuts are all part of the same plant family.

Q. Are pistachio nuts good for weight loss?

A. Pistachios can help to lose weight if serving as a healthy alternative to eating junk food in the diet. A single serving of pistachio nuts has about 162 calories (approx 43 of those come from fat). But, if able to switch out a regular 2 oz serving of potato chips for a 1 oz serving of nuts several times weekly, it should be possible to drop 6-7 lbs over a period of 12 months.


Pistachio Ice Cream Recipe (Video)


Further reading:

  1. American Pistachio Growers
  2. Pistachios
  3. 22 Pistachio Recipes
  4. USDA National Nutrient Database