7 Amazing Health Benefits Of Pistachios

Aafreen Qureshi

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7 Health Benefits Of Pistachios With Some Myths, Facts, And More

Pistachio “The Green Nut” is packed with many nutritional benefits. This SUPERFOOD is tasty, crunchy, and fun to eat; it can be used as a healthy snack too. But it is the health benefits of pistachios that makes it a better choice for maintaining a healthy body.

These edible seeds of the Pistacia vera tree are highly rich in protein, dietary fiber, healthy fat, vitamins, and minerals.

  • Pistachio nuts contain vitamins such as folates, niacin, pantothenic acid, riboflavin, thiamin, pyridoxine, vitamin A, vitamin E, and vitamin C.
  • It also contains higher amounts of potassium, vitamin K, γ-tocopherol, and certain phytochemicals such as carotenoids, and phytosterols which have lots of health benefits.
  • It has minerals such as calcium, copper, iron, magnesium, manganese, selenium, phosphorus, and zinc.

This complete set of macronutrients and micronutrients makes pistachio nuts the most health-promoting foods.

What’s More?

What’s More?
Source: Medical News Today

They contain several essential nutrients and good for weight loss, heart health, and gut health. It helps in preventing cardiovascular disease, help with weight management, avoid the risk of diabetes, improve digestion, relief from hypertension, may prevent various types of cancer, and improve skin health, inflammatory diseases, erectile dysfunction.

Health Benefits Of Pistachios

1. Beneficial For Cardiovascular Health

Beneficial For Cardiovascular Health
Source: Medical News Today

Pistachios are very beneficial for our cardiovascular health; it prevents various types of cardiovascular disease such as heart attack, heart stroke, atherosclerosis, due to the high amount of antioxidants, phytosterols, polyunsaturated acids and monounsaturated fatty acids content in pistachios.

It helps to reduce the bad cholesterol (LDL cholesterol levels) in our body and increases the good cholesterol level (HDL cholesterol levels) in the body. Pistachios are highly rich in dietary fiber. Pistachios also improve blood pressure and lower blood cholesterol levels.

2. Pistachio Principle In Weight Loss

Pistachio Principle In Weight Loss
Source: Eat This, Not That

Pistachios are highly rich in dietary fiber, protein, and healthy fat content, which help to keep our stomach feel full for a longer period of time and control the urge for eating again and again.

Shelled pistachios are good for mindful eating; shelling the nuts takes time and slows the rate of eating and helps to control portion size. The leftover shells give you a visual clue of how many nuts you have eaten. This helps in weight management. This may change eating behavior. You can replace a bowl of chips with a moderate amount of pistachios. 

3. Good For Your Eyes

Good For Your Eyes
Source: LOOV

Due to the presence of a high amount of carotenoid antioxidants like lutein and zeaxanthin in pistachios, it is excellent for keeping our eyes healthy, preventing eye-related diseases. They protect eyes from the damage caused by blue light and age-related macular degeneration, a condition where your central vision is impaired or lost.

4. Immunity Booster And Improves Digestive Health

Immunity Booster And Improves Digestive Health
Source: Broadsheet

Antioxidants like carotenes, vitamin E, vitamin A, and polyphenolic compounds present increases our immunity. Dietary fibers present in pistachios are very beneficial for digestive health because fiber moves through the digestive system mostly undigested. The good bacteria in the gut some types of fiber, acting as prebiotics. Gut bacteria ferment the fiber and convert it into short-chain fatty acids, which may have several health benefits.

5. Beneficial In Diabetes Mellitus

Beneficial In Diabetes Mellitus
Source: PhillyVoice

Pistachios are rich in fiber and healthy fats. Pistachio nuts are rich in antioxidants, carotenoids, and phenolic compounds, which help in preventing diabetes and pre-diabetes conditions.

Pistachios have a low glycemic index; they prevent the large blood sugar spikes. They may reduce postprandial glycemia and insulinemia and therefore help in reducing the risk of type 2 diabetes mellitus.

6. Beneficial For Nervous System

Beneficial For Nervous System
Source: WebMD

Pistachios are rich in vitamin B6 and it is very beneficial for our nervous system. Vitamin B6 improves the transmission of information between nerve impulses and also increase the oxygenated blood to our brain, which is very beneficial to our brain for functioning properly.

7. Loaded With Extra Health Benefits

Source: Zana A.I.

The high amount of iron found in pistachios helps to improve the hemoglobin level and promotes red blood cell production in our bloodstream. It helps to reduce anemia, dizziness. It is also very beneficial for our hair and skin. Pistachios also contain melatonin, which is beneficial for insomnia.

They are an excellant source of amino acid L-arginine, which is converted into nitric oxide in the body. Therefore, these nuts may play an important role in promoting blood vessel health.

Antioxidants properties of nuts prevent cell damage and play a key role in reducing the risk of disease, such as cancer.


  • Eating pistachios may help lower blood cholesterol. It also lowers blood pressure compared to other nuts.
  • They are rich in fiber and protein, both of which help to increase feelings of fullness and help to eat less.
  • Pistachio nuts may aid in weight loss. In-shell pistachios are beneficial, as they promote mindful eating.
  • Pistachios are among the most antioxidant-rich nuts; they are high in lutein and zeaxanthin, both of which promote eye health.
  • Pistachios also contain vitamin B6, manganese, thiamine, and phosphorus beneficial for our digestive health.

NOTE: Consumption of pistachios on a regular basis in a moderate quantity in the diet is a great way to improve an individual’s overall health and wellness. Before adding anything to your diet, always consult a qualified dietitian.

Pistachios Can Be Used In Following Ways

Pistachios Can Be Used In Following Ways
Source: Healthline
  • You can eat them raw for a snack or include them in the dishes you cook.
  • Make your breakfast nutritious by adding them in cereals, oatmeal, and frozen yogurt.
  • They can be used as a dessert after meals.
  • Add pista to fruit salad for some crunch and variation.
  •  Make a milkshake with pista.
  • These crunchy nuts are best eaten raw. Roasted pistachios contain more sodium, which can increase blood pressure. They are not recommended during pregnancy.

Myths And Facts About Pistachios

Consumption of nuts or pistachio may increase the risk of obesity or weight gain because nuts are energy-dense foods with a high fat content.Pistachios are highly rich in dietary fiber, protein, antioxidants, and heart-healthy monounsaturated fatty acids as well as omega 3 and omega 6. Consumption of pistachio in moderation in a regular diet helps to reduce weight and maintain overall health.
Pistachios are harmful for pregnant women.  In pregnancy, pistachios can fulfill daily requirements of iron, calcium, folate, and potassium. These are all essential for the development and growth of baby, BUT it is advisable to talk to your gynecologist before including these in your pregnancy diet.  
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