These nutritional benefits, however, can't be fully attained except through moderate consumption of no more than 30 seeds per day. Being a seed with a lot of nutrition from all types, here a 10 pistachio benefits you should know about.

As it contains calories, carbs, copper, fiber, fat, protein, phosphorus, thiamine, vitamin B6, and manganese, pistachio kernels are among the most nutritious nuts.

Therefore, it is recommended to include a small portion of them in your diet and other nutritious foods. Due to its ability to balance LDL and HDL cholesterol levels, lower blood pressure, provide antioxidants, and regulate blood sugar, promoting heart health is a significant benefit of pistachios.

They can also reduce your risk profile for cardiovascular disease CVD and chronic inflammation. However, given that this nut is calorie-dense, moderation in consumption is advised to avoid having the opposite effect.

Pistachios are rich in antioxidants, which play a crucial role in reducing the risks of heart disease, dementia, and cancer.

Additionally, pistachios contain lutein and zeaxanthin, essential antioxidants that promote eye health. Meeting the body's protein needs without overconsumption and excessive calorie intake is a challenging equation to balance.

However, incorporating pistachios into your diet makes it easier to attain the necessary protein intake without accumulating excess calories. This nut is among the few snacks that accomplish this objective. Consuming a balanced amount of pistachios can increase high-density lipoprotein HDL and reduce LDL cholesterol; this is due to the nut's high level of monounsaturated fats, which affect cholesterol levels positively and contribute to lowering blood pressure as well as lowering the risk of heart disease.

Pistachios are rich in vitamins, minerals, antioxidants, and nutrition; therefore, they directly impact skin health by improving tone, smoothing the skin, and nourishing it from within.

They also contain anti-inflammatory components that minimize bacterial growth, preventing acne and blackhead breakouts. Pistachios can effectively regulate blood sugar levels thanks to their low glycemic index and richness in fiber, antioxidants, and minerals.

Moreover, they are diabetes-friendly and do not cause sudden sugar spikes. Among the most important pistachio benefits is their digestive health boost; this is due to the beneficial bacteria they promote and the necessary components present in them, such as manganese, vitamin B6, thiamin, and copper.

Pistachios are often recommended to help treat digestive problems, including stomach upset and digestive tract inflammation. A moderate amount of pistachios is recommended for elderly people due to their eye benefits.

This nut is rich in carotenoids, which are great for treating cataracts, a condition that causes lens clouding. Additionally, the antioxidants in pistachios reduce free radicals and consequently reduce macular degeneration.

An antioxidant in pistachios, zeaxanthin, protects eye muscles and reduces sun damage. Pistachios have become an integral part of many dietitians' weight loss plans.

It has been previously highlighted that one of the best reasons why pistachios are good for you is because they're high in protein and low in calories. They promote a sense of fullness and provide nutrition without leading to weight gain.

Additionally, being fiber-rich, pistachios boost metabolism and aid in easy digestion. Getting all the aforementioned benefits from various delectable nuts is a great deal.

Pistachios are beneficial for anyone who relishes their flavor; the advantages of pistachio nuts, however, are more pronounced and tangible if you're dealing with diabetes , managing your weight, balancing your blood pressure , etc.

After mentioning the ten health benefits of pistachios, integrating them into your diet is highly recommended. However, knowing how to balance the amount is crucial, as too much of this nut can cause allergic reactions, promote weight gain, increase the risk of kidney stones, and others.

Nutritionally, though, peanuts don't have much of an edge over pistachios. Both have comparable calories, fat, and protein and peanuts have slightly less fiber. As for micronutrients, peanuts contain more folate and vitamin E, while pistachios are higher in potassium.

Besides selecting nuts with added flavors or in-shell versus shelled, you have your choice of raw or roasted pistachios. However, Rock notes that roasting reduces fiber content somewhat and may degrade vitamin E and some other antioxidants. Either way, though, pistachios remain a good source of fiber.

Roasting the nuts at home is a fairly simple affair, too. Spread them on a baking sheet, drizzle with olive oil and your favorite seasonings, and bake at degrees for 10 to 15 minutes. Unlike some other nut butters , pistachio butter has yet to become a household name.

Still, you can find the creamy spread at some specialty food purveyors or make your own by pulsing the nuts in a blender until smooth.

A 2-tablespoon 10 serving has calories, 13 grams of fat, 3 grams of fiber, and 6 grams of protein. From breakfast to bedtime, any meal or snack can be pistachio time. Crushed, the nuts can top oatmeal, yogurt parfaits, brownies, or meats. Or try them whole tossed onto a Mediterranean-themed salad , a chocolate pudding, or your favorite hummus.

We've got plenty more inspo! Try these pistachio-forward recipes:. All pistachios have a place in a nutritious diet, but to promote sustainability as well as health, consider purchasing organically grown pistachios.

Davar also encourages looking for nuts with natural preservatives like vinegar and salt. To get the most out of your 'stachio stash, proper storage is also critical.

Though they can keep in a cool, dry place like the pantry, refrigerating them extends their life even further since it keeps their fats from going rancid. A serving of pistachios is 1 ounce, which translates to 49 shelled nuts.

Though every person's health needs are unique, most people can stick to a single serving per day for good health. Just note that because the nuts have about 13 grams of fat per serving, regularly overconsuming them could lead to high fat intake.

If only there were a magical food that would melt away belly fat. While they may help with weight reduction in general, they won't directly affect fat cells in your midsection.

Pistachios offer definite promise for lowering cholesterol. Research conducted thus far indicates that the nuts' fiber and healthy fats probably contribute to reduced cholesterol levels.

As plant-based proteins continue their upswing in popularity, you might be used to turning to soy or grain-based sources to meet your needs. But don't forget about pistachios! Their versatility means they easily find their way into tons of snacks and meals, while their protein content, antioxidants, and fiber make them one of the healthiest nuts out there.

Skip to Content. Shop Health Coaching Classes Editor's Picks Beauty Food Healthy Weight Login Login. Login Login. This ad is displayed using third party content and we do not control its accessibility features. Close Banner. Functional Food. Author: Sarah Garone, NDTR. By Sarah Garone, NDTR. Licensed Nutritionist.

Sarah Garone, NDTR is a licensed nutritionist and freelance health and wellness writer in Mesa, AZ whose work has appeared in numerous publications. What are pistachios?

Summary Pistachios have a mild flavor and soft texture. They're grown in Asia, Pakistan, India, and the U. and used in both sweet and savory recipes. Nutritional information. Calories: Fat: Summary Pistachios are lower in fat and calories than walnuts, pecans, and macadamia nuts, and they're the only nut that's a complete protein source.

Plus, they contain a variety of vitamins and nutrients. Health benefits. Pistachios are packed with antioxidants. Pistachios may increase weight loss.

Research-backed tip: If you're working toward weight loss or portion control, buy your pistachios in their shells so you can eat them more slowly and mindfully.

Pistachios might lower cholesterol. Pistachios help you meet your protein needs. Pistachios can be a natural sleep aid. Allergies and side effects. Pistachios vs. other nuts. Raw vs. roasted pistachios. Summary Roasting pistachios brings out the best of their texture and aroma, though it does reduce their fiber content slightly and may degrade vitamin E and some other antioxidants.

Pistachio butter. Pistachio nut recipes. Avocado and Endive Salad Late Summer Salad With Heirloom Tomatoes, Stone Fruit, Goat Cheese, and Pistachios Protein-Packed Breakfast Board Seared Halloumi and Orange-Glazed Beet Salad Avocado Oil Cake with Pistachio Dukkah Spiced Honey. The takeaway.

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Archaeologists believe that they have been known as a food as early as 7, BC. Shop Pistachios. Where do pistachio nuts come from? Types of Pistachios Iranian Round Pistachio Fandoghi This pistachio is perhaps the most common and probably the one you have eaten many times.

Iranian Jumbo Pistachio Kalleqouchi The most important thing to remember here is that when they say jumbo, they mean it. This nut is infamous for its size. Iranian Long Pistachio Arbari, Badami The Iranian Long Pistachio is becoming more popular each year. Kernel Pistachio Kernel pistachios come from closed pistachios.

These are usually small in size and can sometimes be broken apart. Roasted and Salted Pistachios You can purchase pistachios raw and season or roast them at home as you wish.

Red Pistachios This may well break some illusions, but the red pistachio is not actually red. The high amount of fibre in pistachios make them a really useful addition for a healthy gut. May help lower cholesterol Lowering your cholesterol can help improve your heart's ability to pump blood through your body.

May help heart health Consuming nuts has been linked to a reduced risk of heart disease. Pistachio nutrition profile Nutritionally, pistachio nuts have an impressive profile which can make them a great choice when used as part a healthy, well-balanced diet.

Pistachios contain a wide variety of vitamins and minerals. Energy Protein Fat Carbs Fibre Sugars Magnesium Potassium Phosphorus Vitamin B6 Thiamin kcal 5. What is pistachio powder? Side effects of pistachios Raw pistachios are a healthy snack, but you should be cautious about eating them roasted with salt.

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies.

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Last updated: 28 May Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

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Find out more My Account. Customer service. Moreover, they are diabetes-friendly and do not cause sudden sugar spikes.

Among the most important pistachio benefits is their digestive health boost; this is due to the beneficial bacteria they promote and the necessary components present in them, such as manganese, vitamin B6, thiamin, and copper.

Pistachios are often recommended to help treat digestive problems, including stomach upset and digestive tract inflammation. A moderate amount of pistachios is recommended for elderly people due to their eye benefits.

This nut is rich in carotenoids, which are great for treating cataracts, a condition that causes lens clouding. Additionally, the antioxidants in pistachios reduce free radicals and consequently reduce macular degeneration.

An antioxidant in pistachios, zeaxanthin, protects eye muscles and reduces sun damage. Pistachios have become an integral part of many dietitians' weight loss plans. It has been previously highlighted that one of the best reasons why pistachios are good for you is because they're high in protein and low in calories.

They promote a sense of fullness and provide nutrition without leading to weight gain. Additionally, being fiber-rich, pistachios boost metabolism and aid in easy digestion.

Getting all the aforementioned benefits from various delectable nuts is a great deal. Pistachios are beneficial for anyone who relishes their flavor; the advantages of pistachio nuts, however, are more pronounced and tangible if you're dealing with diabetes , managing your weight, balancing your blood pressure , etc.

After mentioning the ten health benefits of pistachios, integrating them into your diet is highly recommended. However, knowing how to balance the amount is crucial, as too much of this nut can cause allergic reactions, promote weight gain, increase the risk of kidney stones, and others.

Here are some recommended ways to get the best health benefits of pistachios in a healthy, balanced manner. As it offers a balanced combination of carbohydrates, fats, protein, and more, pistachios must, in one way or another, be integrated into your diet for all meals.

However, like all other nuts, pistachios can contribute to calorie density, gastrointestinal discomfort, increased toxin exposure, and more. So, it's essential to consult a dietitian to determine the appropriate amount and get the best of pistachio benefits.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 9 Health Benefits of Pistachios. Medically reviewed by Amy Richter, RD , Nutrition — By Audur Benediktsdottir, MS — Updated on January 3, Loaded with nutrients.

High in antioxidants. Low in calories yet high in protein. May aid weight loss. Promote healthy gut bacteria. May lower cholesterol and blood pressure. May promote blood vessel health. May help lower blood sugar. Delicious and fun to eat.

The bottom line. How we reviewed this article: History. Jan 3, Written By Auður Benediktsdóttir. Oct 23, Written By Auður Benediktsdóttir. Share this article. Read this next. Are Pistachios Nuts? By Elise Mandl, BSc, Msc, APD. The Health Benefits of Nut Butters.

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Pistachios also stand out among other nuts for their: Vitamin Content: Pistachios contain Vitamin K and the B vitamins, including thiamin B1 , pyridoxine B6 , and folic acid B9. Mineral Content: Pistachios contain a number of minerals, including potassium, magnesium, calcium, copper, and manganese, which are thought to play a role in blood pressure control, bone health management, and the prevention of several chronic diseases.

Antioxidant Support: Numerous studies suggest that pistachios contain phytochemicals that may act as antioxidants in the body. Role in Eye Health: Pistachios contain approximately 13 times more lutein and zeaxanthin carotenoids than the next highest nut. High amounts of these carotenoids are found in the retina of the eye and are known to benefit eye health, which may help prevent vision loss associated with aging.

Bulló, M. Juanola-Falgarona, P. Hernández-Alonso, J. Salas-Salvadó, Nutrition attributes and health effects of pistachio nuts, British Journal of Nutrition , Fear of fat, move over.

Researchers from Vanderbilt University Medical Center find people who snack on pistachios and other mixed nuts have better weight control and more efficient use of dietary fat for energy.

They can go both sweet and savory—you can start a meal with pistachio-crusted salmon and finish it off with nut-studded spumoni.

And like almonds, peanuts, or cashews, pistachios can be used to make nut butter, nut milk, and other byproducts. As a surprisingly good source of protein, antioxidants, and healthy fats, pistachios may play a role in supporting heart health, better sleep, and weight loss.

One more reason to go nuts: The Dietary Guidelines for Americans — recommends consuming up to 5 ounces per week of plant-based proteins like nuts. According to the USDA 1 , a 1-ounce serving 49 pistachios contains the following nutrition:. Compared to many other nuts, pistachios are relatively lean.

They contain less fat and fewer calories than walnuts , pecans, and macadamia nuts, and most of their fat is the heart-healthy monounsaturated kind. Among nuts, pistachios also stand out for the fact that they contain "complete" protein—the kind with all nine essential amino acids the body needs to get from food.

No other nut has this claim to fame. And in each handful of pistachios, you'll take in an alphabet of micronutrients, including vitamins A, E, K, and several B's, not to mention some copper, phosphorus, magnesium, and potassium. When you snag a serving of pistachios which, by the way, is exactly 49 nuts , you hold health benefits in the palm of your hand.

Over the years, research has shown that the emerald-tinged nuts are more than just delicious. They may promote heart health, help with weight loss, provide essential protein, and more.

Check out these top five benefits of pistachios:. Antioxidants are beneficial compounds that help your cells clear out harmful oxidation —and pistachios just happen to be loaded with them.

A study found that both raw and roasted pistachios contain high amounts of antioxidants 2 , with roasted nuts slightly outpacing raw. These anti-inflammatory properties 3 could promote skin health 4 , as well as boost blood sugar control, create strong blood vessels, and support a healthy heart.

For weight-loss-friendly meal planning, you may have heard it recommended to build your plate around a source of healthy fat, protein , and fiber. Pistachios are a good source of each of these nutrients. Their 3 grams of fiber per serving is especially helpful for keeping you fuller longer, reducing cravings.

Not surprisingly, studies have associated eating the nuts with achieving or maintaining a healthier weight. In a study in the journal Nutrients , people with overweight or obesity ate 1.

As a result of this delicious intervention, they consumed more fiber and fewer sweets. Although they ultimately achieved the same amount of weight loss as a control group, those who ate pistachios had improved blood pressure measurements 5.

Some weight loss experts have also pointed out that in-shell pistachios are an opportunity for mindful eating, which can lead to more moderate calorie intake. For years, many people avoided foods with high fat content like nuts due to fears that they might raise cholesterol.

But current research indicates that pistachios may actually have the opposite effect. A large systematic review and meta-analysis from 7 associated eating pistachios with improved blood lipids like LDL cholesterol, total cholesterol, and triglycerides.

As for how many pistachios a day to lower cholesterol, the research isn't clear—but that doesn't mean there aren't grounds to get crunching.

In your efforts to ramp up on protein for muscle growth , hormone balance, or satiety , add some nuts into the mix.

One ounce of pistachios has 6 grams of protein, which is a good amount for a plant-based food ," says Jen Scheinman, M. Plus, in , some bomb shell pun intended research revealed that pistachios are the only nuts that contain all nine essential amino acids the body can't make on its own.

This puts them in the esteemed company of other complete proteins like milk, beef, and chicken. Just don't count on a snack bag of pistachios to supply all your protein needs. Nuts make good bedfellows! Eating pistachios at night could help you fall asleep faster.

The nuts contain ample amounts of melatonin , the hormone that signals to your body that it's time to unwind. A analysis found that a 3. There's also evidence that tree nuts in general can increase serotonin , another hormone involved in relaxation.

More research is needed to determine the exact effects of pistachios on sleep, but they may be worth a try as a bedtime snack.

If you know you're allergic to other nuts like almonds, cashews, or hazelnuts, your doctor will likely advise you to steer clear of pistachios as well.

Other potential side effects of eating pistachios mainly have to do with their calories and fats. Though these nuts have impressive health benefits, eating large quantities of them could lead to weight gain.

Additionally, if you have a depressed immune system, you'll want to be aware of another important possible drawback. How do pistachios stack up to other nuts? Here's a look at how they compare to some popular varieties.

Vitamin B6 is important for several bodily functions, including blood sugar regulation and the formation of hemoglobin, a molecule that carries oxygen in red blood cells 3.

Pistachios are also rich in potassium , with 1 oz containing more potassium than half of a large banana 4. Pistachios are high in protein, fiber, and antioxidants.

They also boast several other important nutrients, including vitamin B6 and potassium. They prevent cell damage and play a key role in reducing the risk of certain conditions, such as cancer 5.

Pistachios are a good source of antioxidants and contain a higher amount than many other varieties nuts and seeds, according to some older studies 6 , 7. Pistachios are especially rich in lutein and zeaxanthin , both of which are very important antioxidants for eye health 8.

These compounds protect your eyes from damage caused by blue light and age-related macular degeneration, a condition in which your central vision is impaired or lost 9 , In one study, people who ate either one or two servings of pistachios per day for 4 weeks had greater levels of two antioxidants, lutein and vitamin E , compared with those who did not eat pistachios Furthermore, two of the most abundant groups of antioxidants in pistachios — polyphenols and tocopherols — may help protect against cancer and heart disease 12 , 13 , 14 , Interestingly, the antioxidants in pistachios are highly bioavailable.

Therefore, they are more likely to be absorbed during digestion Pistachios are among the most antioxidant-rich nuts available. Each oz 28 g of pistachios contains calories, compared with calories in walnuts and calories in pecans 2 , 17 , Plus, pistachios are rich in essential amino acids , which are amino acids that must be obtained through the diet, as your body is unable to produce them 1.

Pistachios contain fewer calories and more protein than many other types of nuts. They are also a good source of essential amino acids, which must be obtained through the diet.

Despite being an energy-dense food, nuts are one of the most weight loss-friendly foods. This is because pistachios are rich in fiber and protein, both of which increase feelings of fullness and help you eat less 20 , While few studies have looked at the effects of pistachios on weight, those that exist are promising.

According to one review of 11 studies, regular consumption of pistachios may be linked to a reduction in body mass index, which is used to estimate body fat. However, the review also noted that pistachios were not associated with changes in body weight or belly fat In fact, several studies have demonstrated the malabsorption of fats from nuts.

This is because part of their fat content is stuck within their cell walls, preventing it from being digested in the gut 12 , 24 , The leftover shells also give you a visual clue of how many nuts you have eaten Eating pistachio nuts may aid weight loss.

In-shell pistachios are especially beneficial, as they promote mindful eating. Pistachios are high in fiber, with one serving containing 3 g 2. Fiber moves through your digestive system mostly undigested, and some types of fiber are digested by the good bacteria in your gut, acting as prebiotics 28 , Gut bacteria then ferment the fiber and convert it into short-chain fatty acids , which may have several health benefits, including a reduced risk of developing digestive disorders, cancer, and heart disease 30 , 31 , Butyrate is perhaps the most beneficial of these short-chain fatty acids.

In one study, eating pistachios was shown to increase the number of butyrate-producing bacteria in the gut to a greater extent than eating almonds 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. In addition to being high in antioxidants, pistachios may lower blood cholesterol and improve blood pressure, thus lowering your risk of heart disease In fact, several studies have demonstrated the cholesterol-lowering effects of pistachios 35 , Many studies on pistachios and blood lipids are conducted by replacing part of the calories in a diet with pistachios.

Meanwhile, none of these studies observed that eating pistachios harmed the blood lipid profile In another study, 32 males followed a Mediterranean diet for 4 weeks. Moreover, pistachios seem to lower blood pressure more than other nuts.