Top 7 Science-Backed Health Benefits Of Pistachio Nuts

Are pistachios nutritious or what are the health benefits of eating pistachios daily? You might be stuck between these two questions when someone advises you to eat pistachios. Well, Pistachios are a member of the cashew family that has been widely consumed as food worldwide. They are slightly green and have a sweet taste. 

These nuts are originally from Central Asia, Iran, and Afghanistan. Today, they are commercially produced in countries like Iran, USA, Turkey, Syria, Greece, and China due to their delicious taste and numerous health benefits.

In this blog, we will talk about the top 7 science-backed health benefits of pistachio nuts, their side effects, and their nutritional composition. So, read on to get insights on the pistachio benefits and side effects!

Key Highlights 

• The scientific name of pistachio nuts is "Pistacia vera"

• The 100 g of kernels carry 557 calories.

• Pistachios are excellent sources of vitamin E, especially rich in γ-tocopherol, composed of about 23 g per 100 g.

• Raw pistachios are 4% water, 45% fat, 28% carbohydrates, and 20% protein.

• It improves heart health, regulates blood sugar levels and promotes weight management.

Table Of Contents

1. Top 7 Health Benefits Of Pistachio Nuts

2. What Are Pistachio Nut Side-Effects?

3. Nutritional Value Of Pistachios Nuts Per 100 Grams

4. The Final Say

5. FAQs

6. References

Top 7 Health Benefits Of Pistachio Nuts

Pistachios are a great addition to your diet as they contain a lot of protein, which helps you feel full for longer and manage your weight. Pistachios are also high in antioxidants, which help fight against harmful compounds in your body that can cause ageing and diseases like cancer, diabetes, and heart disease. 

Plus, they're a good source of unsaturated fatty acids and potassium, both of which have anti-inflammatory properties. So go ahead and snack on some pistachios for a healthy and delicious treat!

Here are the top 7 health benefits of eating pistachio nuts:

1. Boosts Heart Health

Pistachios are renowned for their heart-friendly properties. The presence of high monounsaturated and polyunsaturated fats in pistachio nuts, along with antioxidants like lutein and zeaxanthin, helps lower LDL cholesterol (Bad cholesterol) levels while increasing good HDL cholesterol levels. 

Not only this, but they also help improve blood flow and reduce the risk of severe conditions like heart attacks and strokes. Plus they also contain arginine, which is an essential amino acid that promotes vasodilation. So, if you want to boost your heart health, then you can go with pistachio nuts.

Also Read: Normal Range Of Cholesterol Level: Maintain A Healthy Range

2. Helps In Weight Management

Losing weight has always been the top priority for most people dealing with obesity. Therefore, for this, you can add pistachios to your regular diet, as these can help curb hunger and reduce overall calorie intake. 

Despite being energy-dense, pistachios are low in calories (10-12 kernels contain approximately 204 calories) per serving, and their combination of protein, fibre, and healthy fats helps promote feelings of fullness and satiety. So, adding pistachio to your morning routine can effectively help in weight management.

Also Read: 7 Healthy And Effective Weight Loss Strategies

3. Regulates Blood Sugar Control

Another health benefit of eating pistachio nuts is that they help regulate blood sugar levels. Actually, the combination of protein, fibre, and healthy fats helps stabilise blood sugar levels, thus preventing spikes and crashes for individuals with diabetes or those at risk of developing the condition. 

The glycemic index of pistachio is low, which is 15, meaning they cause a slower and steadier rise in blood glucose compared to and can be easily consumed by people with diabetes.

4. Improves Eye Health

Eating pistachio daily can also prevent eye-related issues like cataracts or age-related macular degeneration (AMD). It is a reserve source of antioxidants, like lutein and zeaxanthin, which are essential for maintaining eye health. Moreover, they also help to filter harmful blue light and reduce oxidative damage to the retina. 

Also Read: Reduce Digital Eye Strain: Symptoms And Treatment

5. Promotes Gut Health

The fibre content in pistachios promotes digestive health and nurtures a healthy gut microbiota. You can easily get approximately 10.3 grams of fibre from 100 grams of pistachio nuts. 

Fibre acts as a prebiotic, fueling the development of beneficial bacteria in the gut. They support a reduction in inflammation and immune function and an increase in nutrient absorption. 

Also Read: How To Improve Gut Health Naturally? Read To Know!

6. Loaded With Antioxidant Properties

It is the most versatile health benefit of pistachio nuts for the body. These are loaded with antioxidants, including vitamin E, carotenoids, and polyphenols. These all help combat oxidative stress and inflammation in the body by neutralising the harmful free radicals. 

7. Promotes Bone Health

Pistachio nuts are also good for your bones and muscles. Pistachios contain essential nutrients like phosphorus, potassium, magnesium, and calcium, all vital for maintaining strong and healthy bones. These minerals contribute to bone density, integrity, and overall skeletal health, reducing the risk of osteoporosis and fractures, particularly as you age. 

Also Read: These 12 Benefits Of Eating Pista Will Amaze You! 

What Are Pistachio Nut Side-Effects?

As everything has two sides, good and bad, so is the case with these nutritious nuts. While they offer various health benefits for the body, there are some side effects when consumed excessively. Let's understand them briefly:

Nutritional Value Of Pistachios Nuts Per 100 Grams

These nuts are rich in essential nutrients, including healthy fats, protein, fibre, vitamins, and minerals. Before diving into the health benefits, it's important to understand the nutritional composition of pistachios.

Here's the nutritional value of pistachios per 100 grams:

Dietitian's Recommendation

As a dietitian, I highly recommend incorporating pistachios into your diet as a nutritious and delicious snack or meal ingredient. These nuts are enriched with nutrients, vitamins and minerals, including vitamin B6, potassium, and magnesium, which support heart health and regulate blood pressure. Moreover, their high content of healthy fats, protein, and fibre promotes satiety and may aid in weight management. 

Pistachios also contain antioxidants that reduce oxidative stress, lowering the risk of chronic diseases. However, it is important to practise portion control due to their high-calorie content. So, enjoy pistachios as a healthy snack or add them to your meals for a tasty boost of nutrition!

Dt. Akshata Gandevikar

The Final Say

Whether enjoyed on their own, sprinkled over salads, or incorporated into recipes, pistachios provide a convenient and flavorful way to enhance your meals' taste and nutrition. From promoting heart health and aiding in weight management to supporting blood sugar control and bolstering eye health, pistachios offer many advantages that make them an excellent addition to any diet. So, indulge in this versatile and nutrient-rich nut for a healthier and happier you. Pistachio nuts are a delicious, satisfying snack and nutritional powerhouse packed with health benefits.

FAQs

1. How many pistachios should you eat in a day?

You can eat up to 8-10 pistachios daily to get the optimum amount of fibre, micronutrients, and other nutrients.

2. What are the 5 health benefits of pistachios?

Pistachios are nutrient-rich nuts and can do wonders for your overall well-being. The health benefits of pistachio nuts are:

• It boosts heart health.

• It helps in weight management.

• It regulates blood sugar control.

• It improves eye health.

• It promotes gut health.

  
  

3. Which organ is suitable for pistachios?

Pistachios work effectively for the heart, eyes, and gut.

4. What happens if I eat pistachios every day?

Eating pistachios daily helps reduce LDL cholesterol and increase the level of HDL cholesterol in the body.

References 

• Are pistachios good for you? Benefits, nutrition, and effects

• Health Benefits of Pistachios

• Pistachios: Uses, Benefits, Side Effects By Dr. Rajeev Singh - PharmEasy Blog

• Health Benefits of Pistachios - Nutrition

• Munching too many Pistachios trigger High Blood pressure; know its other side effects

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