Several benefits of pistachio nuts make them a wonderful addition to any diet. Pistachios (Pistacia vera)contain potent antioxidants, dietary fibers, proteins, vitamins, and healthy fats. These low-fat nuts may enhance gut health, help control blood glucose levels, and aid weight loss.
This article discusses the benefits of pistachio nuts, their nutritional profile, how to consume them, and any potential side effects. Take a look.
In This Article
How Are Pistachios Good For You?
A 28-gram serving of pistachios contains good amounts of fiber, protein, potassium, zinc, phosphorus, vitamin B6, and manganese (1). They have a rich and nutty taste.
Pistachios contain the highest amount of antioxidants among nuts. All of these benefit human health in various ways. We will explore them in the following section.
StyleCraze Trivia Pistachios are indigenous to Central Asia. They were first cultivated in Turkey, Iran, Lebanon, and Syria.
What Are The Benefits Of Pistachios?
1. May Aid Weight Loss
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Pistachios contain fiber. Studies show that fiber intake may promote satiety and, in turn, help with weight loss (2). Another nutrient with similar qualities is protein, which can reduce hunger pangs (3).
Pistachios are dried fruits. Studies have demonstrated that consuming them can keep inches off your waist over time (4). The nuts also have beneficial effects on triglycerides. They can be consumed as a healthy snack to lose weight, without having to worry about their fat content (5).
According to a study, the lipid content in pistachios are not fully absorbed by the body. This reduces the body’s fat content (6).
In another study, people who ate in-shell pistachios consumed less calories than those who ate shelled pistachios (7).
2. May Enhance Gut Health
The fiber in pistachios aids digestion and prevents constipation (8).
The gut bacteria ferment this fiber and produce short-chain fatty acids, which have several benefits. They prevent colon cancer and improve digestive health overall. Butyrate is one such beneficial short-chain fatty acid, and its consumption increases the number of good bacteria in the gut (9).
Related: 15 Best Easy To Digest Foods To Relieve An Upset Stomach
3. May Improve Heart Health
Research has shown that pistachios may help prevent heart ailments by increasing the levels of heart-healthy fats. They can also lower bad cholesterol and reduce the risk of coronary heart disease (10).
Pistachios lower the levels of lipoproteins, which are a risk factor for heart disease (11). Diets containing these nuts were also found to lower blood pressure levels (12). The nuts contain arginine, an amino acid. Arginine was also found to lower blood pressure (13).
4. May Aid Diabetes Treatment
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Glucose levels were found to be lower with pistachio consumption (14). The nuts also increase the levels of peptide 1, a hormone that regulates glucose levels in those with diabetes (15).
An Iranian study also states that the dietary intake of pistachio nuts can have positive effects on glycemic control, blood pressure, inflammation, and obesity in individuals with diabetes (14).
Did You Know?
Pistachio is known as the Smiling Nut in Iran and the Happy Nut in China.
5. May Be Beneficial During Pregnancy And Breastfeeding
Pistachios offer a healthy dose of several nutrients that are important during pregnancy. Studies show that diets including these nuts can be of help during this period (16).
Pistachios may also benefit breastfeeding mothers due to their nutritional profile. They are also easy to be included in the diet. Busy nursing mothers can simply snack on pistachios as they are.
Related: Best Foods To Increase Breast Milk Supply
6. May Combat Inflammation
The bioactives present in pistachios may help fight inflammation. These anti-inflammatory properties can be put to therapeutic use (17). Pistachios are also rich in monounsaturated fats. Some believe these may also help combat inflammation, though more research is warranted in this aspect (18).
7. May Improve Vision Health
Pistachios are a rich source of lutein and zeaxanthin (19). Lutein and zeaxanthin are found in the human retina. Consuming enough of these antioxidants prevents vision issues like age-related macular degenerationi XAn eye disorder where a part of the retina is affected, impairing central vision and making it difficult to perform daily activities. and cataractsi XThe gradual development of blurry vision as the eye’s naturally clear lens becomes clouded, interfering with daily activities. (20).
Pistachios are also rich in zinc (1). A deficiency of the mineral has been linked to poor night vision (21).
The healthy fatty acids in pistachios may also contribute to eye health. However, we need more research to substantiate this.
Related: 15 Best Foods To Improve Eyesight Naturally
8. May Boost Cognitive Function
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Pistachios, like most nuts, are good sources of vitamin E (1). In rat studies, the nutrient was found to decrease the risk of peripheral neurotoxicityi XDamage to peripheral nerves (present away from the brain and spinal cord) resulting in weakness, numbness, and pain in the extremities. (22).
Ripe pistachio shells were found to alleviate anxiety in rats (23). The nuts may also enhance cognitive performance, learning, information retention, and rapid eye movementi XA stage of sleep where the eyes move quickly and randomly, characterized by the occurrence of more vivid dreams. during sleep. However, sufficient data is lacking in this regard.
Some anecdotal evidence suggests that pistachio nut oil may also fight brain inflammation and preserve the essential fatty acids in the brain.
Pistachios may also have a role to play in protecting brain function from the potential disruptions caused by anticancer drugs (24).
Did You Know?
Pistachios are the original prehistoric snacks. In fact, they are one of the only two nuts mentioned in the Bible.
10. May Enhance Sexual Health
Anecdotal evidence suggests that pistachios may boost fertility. However, we need more research in this regard.
Studies show that pistachios can act as an aphrodisiac. Eating a handful of the nuts every day for three weeks was found to improve sex drive in men. The arginine, phytosterol, and antioxidants in the nuts have shown to help treat erectile dysfunction (25).
11. May Increase Estrogen Levels
Pistachios have the highest amount of phytoestrogens amongst nuts (26). They may increase estrogen levels and contribute to a regulated menstrual cycle and secondary sex characteristics.
12. May Slow Down Premature Aging
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Pistachios contain vitamin E. The vitamin prevents chronic UV photoaging of the skin (27). The nuts also contain copper. The nutrient aids the production of elastin, which prevents the formation of wrinkles and treats sagging skin (28).
In a study, mice treated with vitamin E showed fewer signs of UV-induced skin damage (29).
These are the health benefits of pistachios. While we saw some of the nutrients the nuts contain, there are other important compounds that are responsible for the benefits. In the following section, we will look at the nutritional profile of pistachios.
What Is The Nutritional Profile Of Pistachios?
| PRINCIPLE | NUTRIENT VALUE | PERCENTAGE OF RDA |
|---|---|---|
| Energy | 557 Kcal | 29% |
| Carbohydrates | 27.97 g | 21.5% |
| Protein | 20.60 g | 37% |
| Total Fat | 44.44 g | 148% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 10.3g | 27% |
| VITAMINS | ||
| Folates | 51 µg | 13% |
| Niacin | 1.3 mg | 8% |
| Pantothenic acid | 0.520 mg | 10% |
| Pyridoxine | 1.7 mg | 131% |
| Riboflavin | 0.160 mg | 12% |
| Thiamin | 0.870 mg | 72.5% |
| Vitamin A | 553 IU | 18% |
| Vitamin C | 5 mg | 8% |
| Vitamin E-? | 22.60 mg | 150% |
| ELECTROLYTES | ||
| Sodium | 1 mg | 0% |
| Potassium | 1025 mg | 22% |
| MINERALS | ||
| Calcium | 107 mg | 11% |
| Copper | 1.3 mg | 144% |
| Iron | 4.15 mg | 52% |
| Magnesium | 121 mg | 30% |
| Manganese | 1.2 mg | 52% |
| Phosphorus | 376 mg | 54% |
| Selenium | 7 µg | 13% |
| Zinc | 2.20 mg | 20% |
| PHYTO-NUTRIENTS | ||
| Carotene-ß | 332 µg | — |
| Crypto-xanthin-ß | 0 µg | — |
| Lutein-zeaxanthin | 1160 µg | — |
*Values sourced from USDA, nuts, pistachio nuts, raw
Though pistachios can be healthy and are replete with essential nutrients, it is important not to consume too many of them.
What Happens When You Eat Too Many Pistachios?
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Excess consumption of pistachios may lead to abdominal pain, constipation, and diarrhea. This could be due to its fibre content. Some also believe the nuts may lead to kidney stones in susceptible individuals. However, these effects are backed only by anecdotal evidence.
If you are taking roasted pistachios in excess, you may experience high blood pressure levels. This is because some forms of roasted pistachios are high in sodium.
Fun Fact The Romans introduced Pistachio trees to Europe in the 1st Century AD.
Pistachios are healthy nuts with several essential nutrients. They contain healthy fats, antioxidants, protein, and fiber that help improve your overall health. The benefits of pistachios are numerous, and you can easily include them in your diet. Intake of pistachios may aid in weight loss, enhance gut health, improve heart health, regulate blood glucose levels, and fight inflammation. Though there are no recorded side effects of pistachios, taking them in moderation is advised. Should you experience any adverse reactions, stop their intake and consult your doctor immediately.
