The Health Benefits of Pistachios

At first glance, pistachios seem small and trivial compared to other nut varieties. However, you and your body will thoroughly appreciate the many unique and powerful health benefits that the small snack provides.

Content and Benefits

Per each one ounce serving size, pistachios offer around 160 calories with 6 grams of protein, 13 grams of total fat and 8 grams of carbohydrate; 3 of which come from dietary fiber. Similar to other nuts, pistachios contain a small amount of saturated fat and high amounts of healthy fats with plenty of mono and polyunsaturated lipids. Pistachios provide you with far more valuable antioxidants and certain vitamins and minerals that you simply will not find in other snack nut varieties including walnuts, almonds, pecans, cashews or hazelnuts.

Some of the valuable vitamins and minerals that you will find within a serving size of pistachios include Vitamin B6, potassium, thiamin, selenium and calcium. All of these nutrients, along with the basic building blocks of protein, fat and carbohydrates, work to make your body feel and look great.


Pistachios contain very high levels of antioxidants, which remain rare among most food sources and especially nuts. These antioxidants include lutein and beta carotene, both found to reduce unhealthy cholesterol levels by tremendous amounts. Some antioxidants like resveratrol and naringenin, also found within pistachios, have shown significant signs of reducing certain cancers and heart diseases as well.

Amino Acids

The small snack nuts contain high levels of the amino acid called arginine, specifically known to provide heart benefits, atheroscleorsis and chest pain conditions known as angina. People who have suffered injuries–such as burns–or become malnourished, greatly benefit from extra sources of arginine, even though the body naturally makes small sufficient amounts.

Along with lutein, the antioxidant mentioned before, zeaxanthin, also aids in the prevention of blindness in the elderly. Both of these unique carotenoids help your body avoid macular degeneration caused by age, the leading cause of permanent blindness in older aged Americans.

Vitamins and Minerals

Pistachios contain nearly 20% of your recommended daily intake of Vitamin B6. This essential nutrient helps largely with brain functions plus with the conversion of crude protein into energy for the body.

A single one ounce serving of pistachios holds about 15% of your recommended daily intake of thiamin, also known as Vitamin B1. This essential vitamin turns the sugar found in your blood directly into useable energy.

The snack nut contains moderate levels of manganese, a mineral that works to increase the proper formation of bones and the metabolism of macronutrients, nervous system, muscle function and heart health. Thiamin maintains healthy mucous membranes too.

Pistachios provide extended muscle and nerve health through the large source of magnesium offered. The mineral also helps to increase proper Vitamin D help, strengthening bones in the process.

Low Gylcemic Carbohyrdrates

The low glycemic carbohydrates found in pistachios provide you with a healthy source of energy and a viable source of fiber. Each one ounce serving contains nearly 12 percent of your daily fiber recommendation. Fiber guides in maintaining a regular digestive system while helping the metabolism process nutrients and minerals.


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