Health Benefits of Eating Pistachios

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Pistachio is a small tree, originally from central Asia and the Middle East. The tree produces small nuts that are enclosed in shells Pistachios are filled with essential nutrients like vitamins and minerals such as magnesium, calcium and zinc besides containing proteins, carbohydrates, fats, vitamins and dietary fiber. Pistachios also have numerous health benefits that include lowering the risk of heart problems, controlling body weight, protecting the eyes, aiding in digestion, nourishing the skin. Pistachios are tasty nuts that can be eaten as a snack, just crack open the shell and enjoy the flavourful crunch inside.

Health Benefits Of Eating Pistachios

Health Benefits of Pistachios
  • For Healthy Heart: Pistachios are high in antioxidants such as vitamin A and E that fight against inflammation, protecting blood vessels and reducing the risk of heart disease. Pistachios have been shown to reduce LDL cholesterol and increase good HDL cholesterol after consuming regularly for a short period.
Health Benefits Of Eating Pistachios: Healthy Heart

  • Prevents Cancer: Snacking on pistachios can help protect from skin cancer, prostate and lung cancer. Carotenes and Vitamin E found in pistachios can aid in protection of the body from oxidative free radicals. They are also rich in gamma-tocopherol, that can slow down the access of harmful radiation in the skin.
  • Protects the Nervous System: The presence of Vitamin B6 in pistachios helps in the formation of amino acids, which develop amines, and acts as a neurotransmitter. Myelin is also produced by Vitamin B6, which forms an insulating cover around the nerve fiber for proper transportation of nerve signal. Vitamin B6 also produces Serotonin, Melatonin and GABA, which help to reduce stress in the nervous system.
  • Good for Your Eyes: Pistachios contain carotenoids, such as lutein and zeaxanthin that are good for eye health. These carotenoids help protect the eyes from damage and fight off free radicals and harmful UV- radiation, keeping the eye muscles and tissues strong.
  • Boosts Immunity: Vitamin B6 found in pistachios can help boost your body’s immune system. Lack of Vitamin B6 can affect your immune system, lowering your body’s strength for fighting infections. Therefore, a regular intake of pistachios is essential to keep your immune system healthy and also to help the body produce healthy red blood cells.
  • Reduces Diabetes Risk: Pistachio nuts contain a good source of phosphorous. 60% of the daily recommended quantity of phosphorus is available in just a cup of pistachios. This can help prevent diabetes by aiding in protein metabolism and reducing the absorption of glucose in the blood.
  • Improves digestion: Dietary fiber content in pistachios is good for proper digestion of food and keeps the intestines strong. It also promotes the growth of good bacteria, which helps in improving the digestion efficiency.
  • Weight Loss Wonder: Eating Pistachios works wonders for weight loss. These nuts contain good fats, protein and fiber content, which make you feel fuller and satisfied for a longer period of time. It also provides constant energy levels and also makes you eat less.
  • Nourishes Skin: Being a rich source of Vitamin E and fat-soluble antioxidants, pistachios play a vital role in maintaining a healthy and beautiful skin. These sources protect the skin from harmful UV rays, and fight against skin problems, such as skin aging, skin pigmentation and skin cancer.
Health Benefits Of Eating Pistachios: Nourishes Skin
  • Regulates Healthy Blood: Pistachios are a good source of Vitamin B6, which helps in the production of hemoglobin. Hemoglobin is responsible for supplying oxygen from the lungs to the other parts of the body. Therefore, munch some pistachios to ensure a proper blood function throughout the body.
Pistachios Recipe

Pistachios Cream Dessert

  • 1 package instant pistachio pudding mix
  • 2 tablespoon pistachios nuts, minced
  • 2 tablespoons sugar
  • 2 cups cold milk
  • 1 pint heavy cream
  • 1 package chocolate wafers
  • 10 almond butter crunch candies, crushed.
  • Prepare pistachios instant pudding mix with milk as directed on package and chill in refrigerator.
  • Whip cream and sugar in a bowl, add one quarter of whipped cream into pudding.
  • Take a pudding dish and spread a thin layer of pudding mixture.
  • Top the layer with wafers and spread one-third of the cream over the wafers.
  • Sprinkle one-third of crushed candies and pistachio nuts over whipped cream.
  • Repeat layers until all ingredients are used and serve chilled.

Nuts, pistachio nuts, dry roasted, with salt added

The nutritional values of "Nuts, pistachio nuts, dry roasted, with salt added" per 100 grams are:

Nutrition Summary
Total Calories 564
Protein 21 g
Fat 0.4 g
Carbohydrate 28.7 g
NutrientsAmount%Daily Value
Calcium, Ca 107 mg 10.7 %
Copper, Cu 1.29 mg 64.65 %
Iron, Fe 4.03  mg 22.39 %
Magnesium, Mg 109 mg 27.25 %
Manganese, Mn 1.24 mg 62.15 %
Phosphorus, P 469 mg 46.9 %
Potassium, K 1007  mg 28.77 %
Selenium, Se 10 mcg 14.29 %
Sodium, Na 428 mg 17.83 %
Zinc, Zn 2.34 mg 15.6 %
Vitamin A 259  IU 5.18 %
Vitamin C 3 mg 5 %
Vitamin B6 1.12 mg 56.1 %
Vitamin E 2.42 mg 8.07 %
Vitamin K 13.2  mcg 16.5 %
Riboflavin 0.23  mg 13.76 %
Thiamin 0.7 mg 46.33 %
Folate, DFE 51  mcg 12.75 %
Niacin 1.37  mg 6.87 %
Sugars 7.74 g
Fiber 9.9  g 39.6 %
Cholesterol 0 mg 0 %
Water 1.79 g
Carotene, alpha 0 mcg
Carotene, beta 156  mcg
Choline 71.4 mg
Lycopene 0  mcg
View all +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

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