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Health Benefits of Pistachios – The Unique Calorie Rich Food in Grain Family

Pistachios constitute to be one of the oldest known nuts. The most remarkable feature of the Pistachio tree is that it takes about 10-12 years to produce the first crops. However, the nuts aren’t seasonal and available all throughout the year. The fruit has a centrally located large seed which is edible. The innumerable health benefits of pistachios make it one of the most preferred nuts amongst all.


The pistachio nuts are very delicious and tasty. The nuts contain healthy fats, proteins, fiber, antioxidants, etc. The pistachio nutrition contains healthy nutrients which promote a healthy gut, heart life, weight loss, etc.

Nutritional Value Of Pistachios:

Pistachio nuts constitute to be one of the nuts which are the richest sources of Carbohydrates, Amino acids, Proteins, Fats, Fiber, etc. The other vital nutrients present in Pistachios are Potassium, Phosphorous, Calcium, Magnesium, Iron, Copper, Sodium, Zinc, Vitamin A, E, C, K, Thiamine, Riboflavin, Folate, etc.

Pistachios constitute to be one of the healthiest nuts. They have a low content of calories and the fat content in contrast to the other nuts. They are very nutritious, delicious, and tasty.

One ounce of pistachios will contain the following nutrients:
Calories 157
Carbs 8 gm
Fiber 3 gm
Protein 7 gm
Fat 12 gm
Potassium 8% RDI
Phosphorous 15% RDI
Vitamin B 25% RDI
Thiamin 17% RDI
Copper 18% RDI
Manganese 17%
Pistachios-Vitamin B Rich Food:

If you wonder are pistachios healthy, they are one of the richest sources of Vitamin B. The B Vitamins will help in regulating the sugar in the blood, the formation of the red blood cells, etc. It carries oxygen in the red blood cells and aids in the formation of Hemoglobin.

Apart from Vitamins, the protein in pistachios is high.  It makes up about 20% of the weight. Pistachios are considered to be second to Almonds when you consider proteins. The presence of the essential amino acids in the pistachios will facilitate in maintaining the health of the individual.

The other Vitamins present in pistachios are Vitamin A and E which play a major role in reducing inflammation in the body. Thus, anti-inflammatory properties can be considered to be one of the best pistachio benefits.

High Content OF Antioxidants In Pistachios:

The presence of antioxidants is vital for the wellbeing of any individual. They will prevent the damage of the cell and thus, reduce the risk to Chronic illnesses such as cancer, cardiac problems, etc. The pistachio nuts have the maximum amount of antioxidants in contrast to the other nuts and seeds.

Pistachio Calories:

Nuts have innumerable health benefits but most of them are high in the calorie content. However, pistachios contain the lowest number of calories. About an ounce of the nut will contain 157 pistachio calories in contrast to walnuts which have 183 and pecans which have 193 calories.

What Are Pistachios Good For?

There are many benefits of having pistachios. The various health benefits of pistachios can be enlisted as follows:

  • Maintenance of healthy heart life.
  • Weight loss or weight management.
  • Prevention of Macular Degeneration.
  • Improving the digestion.
  • Maintenance of a healthy gut.
  • Reducing Hypertension.
  • Controlling the blood pressure.
  • Maintains the skin health.
  • Improves the Hemoglobin.
  • Improving the memory and cognitive functioning of the brain.
Pistachios Weight Loss:

If you wonder what are pistachios good for? They help in losing weight. Although nuts are energy dense, they constitute to be one of the healthiest foods while losing weight.  Pistachios are weight loss friendly nuts and hence, widely preferred by people in the diet plan for weight loss.

Weight Control

Pistachios weight loss is mainly due to the rich content of fiber and proteins. It will help in keeping you satisfied for long and prevent overeating. If you feel full for long, the chance of eating less will be more probable.

The fat in nuts will be trapped in the cell walls and thus, prevent it from going into the bloodstream. The malabsorption of the fats of pistachios is responsible for promoting healthy weight management. Thus, pistachios are considered to be one of the healthiest nuts.

Another remarkable reason for pistachios weight loss is mindful eating! The rate of eating will be slowed down to a considerable extent as the nuts need to be shelled. The leftover nut shells will also give a visual idea of the number of nuts eaten. Thus, overeating will be prevented.

Pistachios To Promote A Healthy Gut:

Pistachios are excellent sources of fiber. The fiber content will move through the digestive tract and prevent constipation. Thus, prevention of constipation is one of the best health benefits of pistachios.

The bacteria in the gut will ferment the fiber content of pistachios and promote innumerable benefits. People who consume pistachios on a regular basis will have benefits such as reduced risk of cardiac problems, cancer, digestive disorders, etc.

Pistachios To Lower The Blood Pressure:

One of the best health benefits of pistachios is the reduction of the risk of cardiac problems. Being a rich source of antioxidants, pistachios will help in lowering the Cholesterol content in the blood. Blood pressure will be improved through the healthy flow of blood in the veins and blood vessels.

The regular intake of pistachios is linked with promoting healthy Vasodilation, which is dilation of the blood vessels. If the lining of the blood vessels, the endothelium, is healthy, the blood flow will be regular. Thus, pistachio benefits the flow of blood in the vessels and prevents cardiac problems.

Pistachios To Lower The Blood Sugar Levels:

Despite being high in carbs, pistachios have a low Glycemic index. Thus, the regular consumption of pistachios will prevent spikes in the blood sugar. Through the intake of pistachios, Diabetes can be controlled to a significant extent.


The regular consumption of pistachios is found to have positive effects on the sugar levels in the blood. The pistachio nutrition shows that they are rich sources of antioxidants, healthy fats, fiber, Carotenoids, Phenolic compounds, etc. which are beneficial in blood sugar control.

Can Pistachio Consumption Promote Healthy Eyesight?

Pistachios are excellent sources of antioxidants, namely Lutein and Zeaxanthin. They are essential for the prevention of age-related macular degeneration in elderly people. The nuts are very important for maintaining healthy eyesight.

Eye Health

The intake of pistachios will protect the eyes against the harsh and strong blue light. They will also prevent vision impairment and reduce vision defects. Thus, promoting healthy eyesight is one of the best health benefits of pistachios.

Pistachios To Promote The Absorption Of Iron:

If you wonder what are pistachios good for, the nutrient profile of pistachios shows them to be high in Copper. It will promote the healthy absorption of Iron from the other food sources and combat Anemia.

Thus, the regular intake of pistachios will increase the number of Red blood cells and facilitate proper flow of blood through the blood vessels. Thus, increasing Hemoglobin and preventing Anemia can be considered to be one of the best health benefits of pistachios.

Eat Pistachios For Skin Care:

One of the best health benefits of pistachios is maintaining the skin healthy and soft. The regular intake of pistachios will facilitate the elimination of the dryness from the skin. The fat content of pistachios will act as an oil base in aromatherapy and massage therapy.

The various uses of pistachios in the skin care regime are being researched. People are getting aware of the benefits of using the nut for promoting healthy and flawless skin on both the oral intake as well as topical application.

Aphrodisiac Properties Of Pistachios:

The positive influence on the sexual vitality of men is one of the best health benefits of pistachios. The regular intake of pistachios will promote healthy erectile function by increasing the flow of blood.

Erectile dysfunction is a common problem, mainly due to the inadequate flow of blood in the veins and the blood vessels. Thus, if you wonder are pistachios healthy, they are excellent to boost the sexuality in men.

Pistachios To Boost The Immune Responses:

Pistachios are found to be effective in boosting the immunity owing to the rich nutrient profile of pistachios. They help in building up a strong immune system and prevent infections like common cold, flu, cancer, etc.

In general, nuts don’t add to the bulk of the muscle or weight. The pistachios calories are high yet within the healthy range. Hence, you can have pistachios without increasing the weight yet boosting the body’s defense mechanism.

Ways To Incorporate Pistachios In The Daily Diet Plan:

  • Pistachios act as excellent snacks.
  • You can garnish salads with pistachios.
  • Roasted pistachios with salt.
  • Pizza toppings with pistachios.
  • Pistachios act as an excellent garnish for desserts and sweets.
  • Pistachio Gelato.
  • Pistachios cheesecake.
  • Nut butter or pesto.
  • Baked fish with pistachios.
Can There Be Any Side Effects Of Pistachios?
  • Weight gain is a side effect of overeating of pistachios.
  • Pistachios roasted with salt can lead to an increase in the blood pressure.
  • Excessive intake of pistachios can lead to digestive problems such as Constipation, Diarrhea, Flatulence, Bloating, abdominal pain, etc.
Selection And Storage Of The Nuts:

Pistachios can be easily found in most supermarkets and groceries. You can find them as shelled, unshelled, sweetened, roasted, salted, etc. It is best to buy the shelled nuts as they will protect the nut from external stress and damage. Addition of salt or sweeteners can alter the health benefits of pistachios.

The nuts can be stored for months in an airtight container in any cool and dry place. Alternatively, you can also store the nuts in the refrigeration without any alteration in the flavor or aroma of the pistachios.

The innumerable health benefits of pistachios can be attributed to the presence of fats, proteins, antioxidants, fiber, Vitamins, Potassium, Copper, etc. Pistachios are healthy, delicious and one of the most versatile nuts. You must add them to the daily diet plan and reap the best benefits for them.