Pistachios: Nutrition Facts and Health Benefits

Pistachios: Nutrition Facts and Health Benefits


Throughout human history, pistachios have been one of the most common nuts.

According to archaeological evidence, the origin of pistachios has been traced back to about 6,000 BC in Asia.

Specifically, Iran and Iraq are the hometown of these nuts and it was not until 100 AD that pistachios were introduced to Europe.

Nowadays, pistachios are popular all around the world and you can purchase them almost anywhere.

Among producers of pistachios are the United States, China and Australia.

Normally, it takes about 12 years for people to harvest the first crop from a pistachio tree.

Nutrition Facts

Pistachios - Nutrition Facts

As the use of pistachios has been recorded in the history, it is undeniable that they have many great advantages.

And scientists have tried to explain for these advantages in the scientific way.

Water makes up for only a minimal amount of pistachios.

Nevertheless, pistachios are very high in calories when 100 grams provide about 560 calories (1).

It might come from their high level of carbs and richness of vitamins and minerals.

Some of the most outstanding elements are copper, manganese, potassium, calcium, and phosphorus…

Dietary fiber accounts for approximately 10 percent of the content of pistachios.

Notably, the amount of protein found in pistachios is quite high, compared to other nuts, like almonds or walnuts.

In other words, pistachios contain the highest amount of proteins among nuts.

Besides, pistachios are also known as a great source of a wide range of vitamins, from A, C, E to K.

Health Benefits of Pistachios

In general, just by looking at pistachios nutrition facts, you can infer that these nuts have many important applications in the medicinal world.

They have been practised for ages without science-based evidence.

Only when the technology allowed people to carry out research on pistachios could scientists prove some of these benefits.

This article introduces top 10 health benefits of pistachios that have been the centre of a number of studies for years.

1. Weight Control

Pistachios - Weight Control

One of the most important health benefits of pistachios is to enable you to manage your weight more easily.

Many people assume that high-calorie foods should disappear immediately from diet to avoid weight gain.

Nevertheless, some studies proved that pistachios are effective to control weight.

In one study with obese participants, the consumption of pistachios has little influence on their weight gain (2).

Another research which concentrated on the 12-week supplement of pistachios also revealed the same result (3).

Bottom Line: In spite of being a high calorie food, pistachios do not trigger abnormal weight gain.

2. Digestion

With the richness of dietary fiber, it is undeniable that one of the best health benefits of pistachios is to improve digestion.

Dietarty fiber has been associated with smooth digestion for long (4).

Per one ounce of pistachios, you will get approximately 3 grams of fiber.

This amount is sufficient to ensure the optimal function of your digestive system.

Dietarty fiber also takes part in speeding up the treatment for constipation (5).

Bottom Line: Containing much dietary fiber, pistachios are beneficial for a smooth digestive system.

3. Heart Health

Pistachios are a good companion for our heart, which plays an essential role in our well-being.

In other words, one of the best health benefits of pistachios is to enhance the function of the heart.

Some studies illustrated that pistachios possibly limit the number of bad or LDL cholesterol (6).

This decreasing level of LDL cholesterol also results from fatty acids in pistachios.

Moreover, the presence of mono-unsaturated fatty acids in pistachios also contributes to the higher level of good cholesterol, known as HDL (7) (8).

Pistachios also provides unsaturated fatty acids, antioxidants and phytosterols that have protective effects against heart disease.

Bottom Line: With antioxidants and essential fatty acids, pistachios can enhance the heart health and prevent cardiovascular disease.

4. Eye Health

Benefits of pistachios on the eyes will be impossible without carotenoid antioxidants.

A number of studies have showed that these antioxidants, namely, lutein and zeaxanthin have great impacts on the eye health (9) (10).

They are also effective to slow down the aging process with a series of problems to come on the eyes.

Tufts University published a research suggesting that carotenoid antioxidants are linked with lower risk of macular diseases.

Bottom Line: In addition to vegetables, pistachios might be a great source of antioxidants to protect your eyes.

5. Erectile Function

Pistachios - Improve Erectile Function

Men will be very happy to know that one of top pistachios health benefits is to foster their sexual vitality.

According to some research, men consumed 100 grams of pistachios on a daily basis.

After 3 weeks, their erectile function had a 50-percent improvment.

Besides, with the support of pistachios nutrition, more blood will be carried to their weapon, which improves their strength on bed (11).

For those who undergo erectile dysfunction, pistachios may be a simple cure as well (12).

Bottom Line: Some studies recommend the use of pistachios to help men enhance their sexual performance.

6. Skin

Not only are carotenoid antioxidants great for the eyes, but they also constitute benefits of pistachios on your skin (13).

Saturated fats from pistachios are beneficial to cope with dryness on the skin.

You can make use of these fats along with massage to foster the elasticity of your skin within a short period of time.

7. Diabetes

Considered as fatal, diabetes usually cause a lot of trouble in people’s daily life.

In fact, in addition to the medication, patients can apply some methods to reduce its effects, one of which is to use pistachios.

Some research demonstrated that one of top health benefits of pistachios is to support the diabetic treatment (14) (15).

The body of patients with diabetes often experiences a process called “glycation”.

Glycation refers to the body’s inability of using proteins which are combined inappropriately with sugars.

Pistachios provide a number of antioxidants to deal with this process effectively (16). As a result, it is easier to control diabetes.

Bottom Line: Containing antioxidants, pistachios can create favorable conditions to control diabetes.

8. Nervous System

The amount of vitamin B6 in pistachios is particularly high when there is 1700 mg of vitamin B6 per 100 grams of pistachios (17).

Vitamin B6 has been famous to have positive effects on our nervous system (18).

Therefore, the improvement in the nervous system cannot be excluded from top health benefits of pistachios.

Vitamin B6 plays a vital part in the development of amines which convey messages in the brain.

With the support of pistachios, the nerve impulses will be transmitted more easily.

Bottom Line: With the high content of vitamin B6, pistachios can cement the function of our nervous system.

9. Hair

Pistachios - Hair Growth

Pistachios health benefits on the hair are various and everyone can profit from them.

First of all, containing a considerable amount of fatty acids, pistachios can improve the growth of your hair effectively.

At the same time, the hair is also stronger so that it does not fall off easily.

In addition, when combined into a mask for the hair, pistachios can provide much moisture to support its flexibility.

You can take advantage of these nuts to put an end to many problems related to hair, such as split ends.

10. Immunity

The last one in the list of top health benefits of pistachios is to help you have a stronger immune system in general.

Vitamin B6 in pistachios also aids the body’s defense against bacteria and virus (19).

Side Effects

There are both pains and gains in the consumption of pistachios.

You can profit much from pistachios health benefits if your consumption is proper.

Nevertheless, when the amount of pistachios consumed goes across the line, side effects of pistachios will drive you into so much trouble.

The very first drawback of pistachios comes from the fact that many people are allergic to them.

As a result, they might experience some annoying problems if consuming pistachios.

These problems might vary from mild to fatal ones, such as itchiness, swelling or even breathing difficulties.

Second, pistachios are not suitable for those who have kidney problems.

An excessive intake of potassium might be dangerous as the kidney’s ability to eradicate this element is not very effective.

Besides, pistachios will raise the risk of kidney stones.

Another side effect of pistachios is that too much fiber might trigger some problems related to the stomach. For example, diarrhea, cramps and abdominal pain are among the most popular.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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Pistachios: Nutrition Facts and Health Benefits
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