13 Health Benefits of Pistachios (Pista)

Pistachio is highly rich in Vitamin C, A, E, B6, B1, Healthy fat, Potassium, Protein, Fiber and Iron. Health benefits of Pistachios include improving gut health, lower cholesterol and sugar level and Pistachios also promotes weight loss

Updated: June 2, 2018

Pistachios are a small tree that produce seeds are a healthiest nut cultivated many regions throughout the world with numerous health benefits. The scientific name of Pistachios is Pistacia verax. It belongs to anacardaceae family. It is believed that this nut is native to Central Asia and the Middle East.

Pistachios nuts are highly rich in vitamins, minerals and other healthy compound which is very useful for our health. Some of the health benefit of pistachios includes preventing cardiovascular disease, help with weight management, prevent the risk of diabetes, improve digestion, relief from hypertension, prevent various types of cancer and improve skin health.

Nutritional Value of Pistachios:

Pistachios contain lots of Vitamin, Minerals and other components. Some of the vitamins that pistachio nuts have Folates, Niacin, Pantothenic acid, Riboflavin, Thiamin, Pyridoxine, Vitamin A, Vitamin E and Vitamin C. Pistachios also contains beta-carotene, sodium and potassium, which has lots of health benefits. Apart from this pistachio also contains minerals such as Calcium, Copper, Iron, Magnesium, Manganese, Selenium, Phosphorus and Zinc.

Pistachios Provides Cardiovascular Benefits

Due to the high amount of antioxidants, phytosterols, polyunsaturated acids and monounsaturated fatty acids found in pistachios, it is very beneficial for our cardiovascular health and prevent various types of cardiovascular disease such as heart attack, heart stroke, atherosclerosis, etc., because consumption of pistachios on a regular basis in a moderate quantity, helps to reduce the bad cholesterol such as LDL cholesterol levels in our body and increases the good cholesterol level such as HDL cholesterol level in our body. Apart from this pistachios are highly rich in dietary fiber; it is also very beneficial to control the cholesterol levels in your body.

Pistachios Helps in Weight Management

Pistachios are highly rich in dietary fiber and high level of protein content, which help to keep our stomach feel fuller for a longer period of time and control your urge for eating again and again. Studies suggested that to keep our weight in control, we should consume pistachios on a regular basis in a moderate quantity.

Pistachios Reduces the Risk of Age-Related Macular Degeneration

Due to the high amount of carotenoid antioxidants such as lutein and Zeaxanthin found in pistachios, it is very good for our eye health and prevents eye related disease because the antioxidant fight against free radical in our body and prevent them to do any types of oxidative damage to our cells, thus prevent in macular degeneration, which is the main cause of age related vision problems.

Pistachios Improves Digestive Health

Due to the presence of dietary fibers in pistachios, which is very beneficial for your digestive health because fiber helps to promote your bowel movement and eliminate the waste from our body on time. Apart from this pistachios are also contained vitamin B6, manganese, thiamine and phosphorus, which is also very beneficial for your digestive health.

Pistachios Provides Aphrodisiac Benefits

Due to the Aphrodisiac nature of pistachios, it is very beneficial to increase the sexual desire. Studies have been proven that those who are consuming pistachios on a regular basis in a moderate quantity, they have better sexual health because it helps to keep increasing the erectile function in men.

Pistachios Beneficial For People Suffering From Diabetes

Pistachios are highly rich in antioxidants, which are very beneficial for reducing gycation process in our body, thus slow down the process for sugar absorption in our blood, which helps in preventing diabetes. Studies have been proven that those who are consuming pistachios on a regular basis, they have less chance of affecting by diabetes disease.

Pistachio Provides Relief from Anemia

Studies have been proven that consumption of pistachios on a regular basis in a moderate quantity can help to reduce the risk of anemia because pistachios are highly rich in copper, which helps to absorb iron in our body, thus increase in iron level in our body.

Pistachios Increases Hemoglobin Level in Blood

Due to the high amount of Vitamin B6 present in pistachios, it helps to promote the production of hemoglobin level in our body, which helps to carry oxygen to each part of the body and prevent various types of problem such as fatigue, weakness, etc.

Pistachios Provides Anti-Inflammatory Benefits

Studies have been proven that consumption of pistachios on a regular basis in a moderate quantity can reduce the inflammation and prevent the risk of inflammation related disease such as osteoarthritis because pistachios have anti-inflammatory nature.

Pistachios Beneficial For Nervous System

Pistachios are highly rich in Vitamin B6, which is very beneficial for our Nervous System because 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.

Pistachios Make Our Immune System Stronger

Due to the presence of Vitamin B6 and antioxidant content found in pistachios, it is very beneficial for your immune system health. The antioxidant present in pistachios prevents oxidative damage to our body cells and Vitamin B6 helps to promote the production of white blood cells in our body, which helps to protect us from foreign invaders such as virus and bacteria. Studies have been proven that those who are consuming pistachio nuts on a regular basis in a moderate quantity, they have stronger immune system.

Pistachios Provides Energy

Pistachios are highly rich in vitamins, carbohydrates, minerals, fibers, proteins and other nutrient, which is very beneficial for our health and provides lots of energy for your body. Pistachios contain lots of calories, only 100 grams of pistachios can provides 562 calories of energy to our body.

Pistachios Prevents Dizziness, Insomnia, and Nausea

Due to the high amount of iron content found in pistachios is very good for our brain because it helps to improve the hemoglobin level and promotes the production of red blood cells in our blood stream. Red blood cells carry oxygen and other nutrient to every part of the body as well as the brain, which helps to reduce anemia, dizziness and insomnia. Consumption of pistachios on a regular basis in moderate quantity is also very beneficial for our skin and hair.

References:

https://www.ars.usda.gov/ARSUserFiles/80400525/Articles/AICR06_NutSeed.pdf

https://www.ncbi.nlm.nih.gov/pubmed/20833992

http://www.sciencedirect.com/science/article/pii/S0308814604006582

Nutritional Facts Of Nuts, pistachio nuts, raw

Nutrient	Unit	Value per 100 g
Water	g	4.37
Energy	kcal	560
Protein	g	20.16
Total lipid (fat)	g	45.32
Carbohydrate, by difference	g	27.17
Fiber, total dietary	g	10.6
Sugars, total	g	7.66
Calcium, Ca	mg	105
Iron, Fe	mg	3.92
Magnesium, Mg	mg	121
Phosphorus, P	mg	490
Potassium, K	mg	1025
Sodium, Na	mg	1
Zinc, Zn	mg	2.20
Vitamin C, total ascorbic acid	mg	5.6
Thiamin	mg	0.870
Riboflavin	mg	0.160
Niacin	mg	1.300
Vitamin B-6	mg	1.700
Folate, DFE	µg	51
Vitamin B-12	µg	0.00
Vitamin A, RAE	µg	26
Vitamin A, IU	IU	516
Vitamin E (alpha-tocopherol)	mg	2.86
Vitamin D (D2 + D3)	µg	0.0
Vitamin D	IU	0
Fatty acids, total saturated	g	5.907
Fatty acids, total monounsaturated	g	23.257
Fatty acids, total polyunsaturated	g	14.380
Fatty acids, total trans	g	0.000
Cholesterol	mg	0
Caffeine	mg	0