6 Health Benefits of Pistachio Nuts



The pistachio, a nut from the cashew family, is a small tree found in the Middle East and Central Asia. The tree produces seeds that are widely consumed as food. 

In a nutshell (pun intended), Pistachio nuts have numerous health benefits. Here are six of them.

Nutritious: Pistachios are incredibly nutritious. Around 50 pistachios contain 

  • Carbs: 6-8 grams
  • Fiber: 2-5 grams
  • Calories: 160
  • Fat: 13 grams (90% are unsaturated fats)
  • Protein: 5 grams
  • Potassium: 6% of Daily Intake
  • Phosphorus: 11% of Daily Intake
  • Manganese: 15% of the RDI
  • Vitamin B6: 28% of Daily Intake
  • Copper: 41% of Daily Intake

Antioxidants: Antioxidants are necessary for your health. They stop cell damage and play a pivotal role in overcoming the risk of conditions like cancer. Pistachios carry more antioxidants than most other seeds. Only walnuts have more antioxidants than pistachios.

High in protein, but low in Calories: The worst part about eating meat is despite the high protein value, it has exceptionally high calories, which becomes harmful for us in the long run. One bowl of pistachio contains 20% fewer calories than a walnut. With protein comprising about 20% of their weight, pistachios are second only to almonds when it comes to protein content.

Healthy Poop: Pistachios are high in fiber, with one bowl containing 2-5 grams. Fiber passes through your digestive system mostly unprocessed, and some types of fiber are absorbed by the helpful bacteria in your gut, acting as prebiotics. This good bacteria then dissolves the fibre and transforms it into fatty acids, which may have many health benefits, including a reduced risk of contracting digestive disorders, thereby promoting smooth bowel movement. 

Blood Pressure: Much research on pistachios is conducted by replacing part of the calories in a diet with pistachios. Over 65% of these studies have shown decline in bad cholesterol and improvements in good cholesterol. Research shows that having pistachios may help lower cholesterol in the blood. It may also reduce blood pressure more than other nuts. 

Eyesight: If you worry about your vision and are also a fan of nuts, pistachios are great nutritional options for promoting eye health. This is because pistachios are one of the only kinds of nuts with the leading combination of the vision supporting nutrients Zeaxanthin and Lutein. 

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