Health Benefits of Pistachio Nuts

Pistachios are one of the oldest nuts that were commonly used in the world. They are native to Asia, particularly in Iran and Iraq. Archaeological evidence dates the association of pistachios and man as early as 6,000 BC.

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Pistachios are tiny, but pack a powerful nutritional punch. These small nuts contain protein, fiber and a wealth of vitamins and minerals.

There are many health benefits of pistachios. They are one of the few nuts that contain most of the nutrients that are required by humans for complete health.В Pistachios contain nutrients such as carbohydrates, proteins, fats, dietary fiber, phosphorus, potassium, thiamine, vitamin B-6, beta-carotene, lutein and zeaxanthin, calcium, iron, magnesium, zinc, copper, manganese, vitamin C, riboflavin, niacin, pantothenic acid, folate, vitamin E, vitamin A, and vitamin K. All of these nutrients make pistachios ideally suited for better health.

Health Benefits of Pistachio

  1. Healthy Blood
    Pistachio is a great source of Vitamin B6 which is needed to make hemoglobin in the body. It is the protein that is needed to carry the oxygen throughout the bloodstream of your body to the cells.
    The omega-3 fatty acids present in a serving of pistachios can help lower your blood pressure and protect against abnormal heartbeat.
  2. Improvement of Eye Health
    Pistachios contain zeaxanthin and lutein, the two carotenoids that is absent in most of the nuts.
    These two carotenoids defend the tissues from any damages and also reduce the chances of any visual impairments and blindness.
  3. Healthy Skin
    If you wish to get a healthy skin, then consumption of Pistachios can be a great choice. It is a rich source of vitamin E, which acts as a very powerful antioxidant that is fat soluble.
    Vitamin E maintains the cell membranes and is also good for a beautiful skin. It also protects the skin from the harmful UV rays damage and acts as a defendant.
  4. Healthy Immune System
    Pistachios contain ample amounts of Vitamin B6 that is very essential for a healthy immune system. A deficiency of the vitamin can be dangerous and retard your brain and reduce the effectiveness of your immune system. It also helps in the production of red blood cells and white blood cells that defend the body.
  5. Prevention of Diabetes
    Pistachios can be very helpful in the prevention of Type 2 diabetes. Just one cup of Pistachios contain the required daily intake of phosphorus that is needed by the body.
  6. Healthy Heart
    Pistachios are known to lower the levels of bad cholesterol and increase the level of good cholesterol in the body.It has high amount of antioxidants and protects you from the risks of any heart diseases. It also fights against inflammation, and protects the blood vessels.
  7. Healthy Nervous system
    Pistachios contain good amount of Vitamin B6 that can benefit your nervous system too. The production of amino acids is dependent on Vitamin B6. The sheath around the nerve fibre is also created by Vitamin B6 which is contained in Pistachio.


Pistachios contain 5.94 grams of protein and 2.8 grams of fiber in 1 ounce. The same serving of pistachios supplies 1.14 grams of iron toward your daily requirement of 8 to 18 milligrams. You need plenty of iron to support a healthy immune system, prevent fatigue and form red blood cells. A 1-ounce serving of pistachios provides 133 milligrams of the 700 milligrams of phosphorus you need each day. Phosphorus helps support a strong skeleton. A serving of pistachios also contains 0.69 milligrams of vitamin E toward your daily goal of 15 milligrams. This nutrient prevents cell damage and aids your body in making red blood cells. A drawback to pistachios is that one serving of the roasted and salted variety contains 121 milligrams of sodium. Too much sodium contributes to heart disease and high blood pressure.


Many pistachios are roasted and salted, and the added sodium decreases their nutritional value slightly.В The ideal way is to buy unshelled nuts, as they are in their natural form and are the least processed. Pistachios must be stored in airtight containers in cool and dry places so that they can last for many months without going bad.


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