9 Health Benefits of Pistachios
- Dietitian.Lauren Hmede
- Oct 31, 2019
- 2 min read
Introduction:
Pistachio nuts are not only tasty and fun to eat but also super healthy.
These edible seeds of the Pistacia vera tree contain healthy fats and are a good source of protein, fiber, and antioxidants.
What’s more, they contain several essential nutrients and can aid weight loss and heart and gut health.
Here are 9 evidence-based health benefits of pistachios.
1. Loaded with nutrients
Pistachios are very nutritious, with a 1-ounce (28-gram) serving of about 49 pistachios containing the following:
Calories: 159
Carbs: 8 grams
Fiber: 3 grams
Protein: 6 grams
Fat: 13 grams (90% are unsaturated fats)
Potassium: 6% of the Reference Daily Intake (RDI)
Phosphorus: 11% of the RDI
Vitamin B6: 28% of the RDI
Thiamine: 21% of the RDI
Copper: 41% of the RDI
Manganese: 15% of the RDI
Notably, pistachios are one of the most vitamin B6 rich foods around.
Pistachios are high in protein, fiber, and antioxidants. They also boast several other important nutrients, including vitamin B6 and potassium.
2. High in antioxidants
Pistachios are among the most antioxidant-rich nuts around. They're high in lutein and zeaxanthin, both of which promote eye health.
3. Low in calories yet high in protein
Pistachios contain fewer calories and more protein than most other nuts. Also, their essential amino acid content is higher than any other nut.
4. May aid weight loss
Eating pistachio nuts may aid weight loss. In-shell pistachios are especially beneficial, as they promote mindful eating.
5. Promote healthy gut bacteria
Pistachios are high in fiber, which is good for your gut bacteria. Eating pistachios may increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate.
6. May lower cholesterol and blood pressure
Studies show that eating pistachios may help lower blood cholesterol. It may also lower blood pressure more than other nuts.
7. May promote blood vessel health
Pistachio nuts may play an important role in promoting blood vessel health. That's because they are rich in L-arginine, which, when converted into nitric oxide, helps dilate your blood vessels.
8. May help lower blood sugar
Besides being a great snack, pistachios can be used in baking and cooking, adding a green or purple color to various dishes.
Conclusion:
Pistachios are a great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine.
Their health effects may include weight loss benefits, lower cholesterol and blood sugar, and improved gut, eye, and blood vessel health.
What's more, they're delicious, versatile, and fun to eat. For most people, including pistachios in their diet is a great way to improve overall health.
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