Health Food Radar
  • Home
  • Food/Recipes
  • Health Conditions
    • Weight Loss Journal Download
    • 5 Day Sugar Detox Download
    • Immune Boosting Foods Download
    • Digestive Health
    • Heart Health
    • Joint Health/Inflammation
    • Sleep
    • Stress Reduction
    • Blood Sugar
    • Gluten Free
    • Dairy Free
    • Vegan/Vegetarian
    • Paleo/Grain Free
  • Subscribe to Health Food Radar
Top Posts
How to Flush Sugar Out of Your Body...
Sweet Potato and Black Bean Recipe: Spinach Medley
5-Day Sugar Detox Plan: The Sugar Detox Guide
A Comprehensive Guide to Understanding Blood Glucose Readings
Non-Alcoholic Beer is Here and It’s Damn Good
How to Lower Blood Sugar Fast: Effective Strategies...
Causes of Diabetes: Unraveling the Mystery
5 Ways to Spring Clean Your Personal and...
The Combination of Sugar, Fat & Salt is...
Cashew Chocolate Cherry Smoothie
Health Food Radar
  • Home
  • Food/Recipes
  • Health Conditions
    • Weight Loss Journal Download
    • 5 Day Sugar Detox Download
    • Immune Boosting Foods Download
    • Digestive Health
    • Heart Health
    • Joint Health/Inflammation
    • Sleep
    • Stress Reduction
    • Blood Sugar
    • Gluten Free
    • Dairy Free
    • Vegan/Vegetarian
    • Paleo/Grain Free
  • Subscribe to Health Food Radar
Health Food Radar
Health Food Radar
  • Home
  • Food/Recipes
  • Health Conditions
    • Weight Loss Journal Download
    • 5 Day Sugar Detox Download
    • Immune Boosting Foods Download
    • Digestive Health
    • Heart Health
    • Joint Health/Inflammation
    • Sleep
    • Stress Reduction
    • Blood Sugar
    • Gluten Free
    • Dairy Free
    • Vegan/Vegetarian
    • Paleo/Grain Free
  • Subscribe to Health Food Radar
Copyright 2021 - All Right Reserved
Digestive Health

10 Health Benefits of Eating Pistachios 

by Amelia Pace March 27, 2023
1.2K
Amelia Pace Avatar

written by:

Amelia Pace
Carole Childers C.N., L.D.N

reviewed by:

Carole Childers C.N., L.D.N.

October 17, 2024

This nut widely cultivated in the Mediterranean region is surprisingly rich in nutrients. While it may not be feasible to eat this nut every day, here are 10 benefits and why you should add pistachios to your diet.

benefits of eating pistachios

Table of contents

  • 1. Rich in Vitamins and Minerals
  • 2. They’re Loaded with Antioxidants
  • 3. Increased Gut Health
  • 4. Boosted Brain Function
  • 5. Boosted Immune System
  • 6. Low in Calories but High in Protein
  • 7. Protect Cardiovascular Health
  • 8. Blood Pressure
  • 9. Glucose and Insulin Metabolism
  • 10. Hair and Nail Health

1. Rich in Vitamins and Minerals

Pistachios are very nutritious, with a 1-ounce serving of about 49 pistachios containing the following nutrients: 

  • Calories: 159 
  • Carbs: 8 g 
  • Fiber: 3 g 
  • Protein: 6 g 
  • Fat: 13 g 
  • Potassium: 6% of the Daily Value (DV) 
  • Phosphorus: 11% of the DV 
  • Vitamin B6: 28% of the DV 
  • Thiamine: 21% of the DV 
  • Copper: 41% of the DV 
  • Manganese: 15% of the DV 

Pistachios are one of the most vitamin B6-rich foods available, as well as an ounce contains more potassium than half of a large banana.

2. They’re Loaded with Antioxidants

Pistachios contain a higher amount of antioxidants than many other nuts and seeds. They are especially high in lutein and zeaxanthin, both of which are very important antioxidants for eye health. These compounds protect your eyes from damage caused by age-related macular degeneration. 

In one 2010 study, people who ate either one or two servings of pistachios per day for 4 weeks had greater levels of two antioxidants, lutein and vitamin E, compared with those who did not eat pistachios. 

Furthermore, two of the most abundant groups of antioxidants in pistachios — polyphenols and tocopherols — may help protect against cancer and heart disease. 

The antioxidants in pistachios are highly bioavailable. Therefore, they are more likely to be absorbed during digestion.

3. Increased Gut Health

The fiber content in pistachios can help regulate digestion and prevent constipation, which can also aid in weight management. The benefits of eating pistachios also help feed the beneficial bacteria in the gut and improve overall gut health. One serving contains around 3 grams of fiber; gut bacteria convert fiber into short-chain fatty acids like Butyrate. Butyrate is the main energy source for the cells in the colon and meets around 70% of its energy needs. Pistachios are also a great source of anti-inflammatory compounds such as polyphenols and flavonoids. In fact, some studies have shown that consuming pistachios can help reduce markers of inflammation in the blood.

4. Boosted Brain Function

These nuts are rich in vitamin B6, which has been shown to improve cognitive function and mood. Moreover, pistachios contain a variety of minerals that are important for brain health such as magnesium, copper, and zinc. Harvard has stated that vitamin B6 lowers levels of homocysteine as high levels of this protein are linked to cognitive decline. However, don’t rely on foods containing the B6 vitamin or supplements as a preventive measure for cognitive disease.

5. Boosted Immune System

Vitamin B6 is also incredibly important in creating healthy red blood cells, contributing to lymph nodes and spleen health. The anti-inflammatory properties of Gamma-Tocopherol (an antioxidant) and Polyphenols and Carotenoids (lutein and zeaxanthin) may increase the activity of some immune cells.

6. Low in Calories but High in Protein

Pistachios are among the lowest-calorie nuts. Moreover, the protein comprises around 14% of calorie content, with around 6 grams of protein per ounce. This makes pistachios second to almonds in protein content. Vegans and vegetarians take note!

7. Protect Cardiovascular Health

One of the most well-known benefits of pistachios is their ability to promote heart health. They are a great source of monounsaturated and polyunsaturated fats, which can help reduce levels of bad cholesterol in the blood. This, in turn, can help reduce the risk of heart disease and stroke.

8. Blood Pressure

Several studies have shown that there is an inverse relationship between nut consumption and blood pressure or hypertension. However, pistachios seem to have the strongest effect on reducing systolic and diastolic blood pressure. They have also been proven to improve endothelial markers and function.

Vitamin B6 is essential for the production of hemoglobin — the protein responsible for carrying oxygen in the blood. Thus, the high vitamin B6 content of pistachios can ensure a faster production of hemoglobin in the blood. This is especially helpful for those who have low levels of iron in their blood. It is common to think that anemia (low iron) can be helped through iron supplements, however, anemia is actually an insufficient level of hemoglobin unable to carry enough oxygen in the blood. B6 helps with the conversion of iron to hemoglobin.

9. Glucose and Insulin Metabolism

The addition of pistachios to a meal high in carbohydrates with a high glycemic index reduces postprandial glycemia (the measurement of the glucose concentration in the blood in the 4-hour period after eating). The benefits of eating pistachios also proved helpful in diabetes control. In a 2014 study, it was found that the consumption of pistachios as a snack has beneficial effects on glycemic control, blood pressure, obesity, and inflammation markers in diabetic patients.

10. Hair and Nail Health

Pistachios are rich in biotin; there are 5 micrograms per serving. Improvements in hair and nails from biotin supplementation are mostly seen in those who have severe nail brittleness and hair loss. However, there have only been a handful of studies done to establish a link between biotin and hair and nails. One study assessed the effects of 2.5 mg a day of biotin for 6-15 months in women with brittle nails and did find improvement.  

How Can I Get More Pistachios Into My Diet? 

Regardless of the health benefits of eating pistachios, it’s my favorite nut, and I’ve always seen them as a special treat. Usually, I just have a few nuts as a snack, but there are many recipes and ways to incorporate pistachios into your regular meals. My mother has been a vegan for almost two years now and she introduced me to some amazing food blogs. Here’s a recipe for pistachio-cranberry energy balls from Pick Up Limes, one of my family’s favorite food sites.  

These energy balls are great to just keep in your kitchen. I’ve never been someone who eats a big breakfast in the morning and I’m almost always rushing to eat something before leaving the house. Prepping for the morning is a great way to worry less about what you’re going to eat and know you’re getting those healthy fats and vitamins to help sustain your energy.  

If you’re looking for how to incorporate pistachios into a more substantial meal, here’s a great recipe from Rainbow Plant Life for roasted veggies with pistachio pesto. 

What I love about finding recipes like this is that you can utilize elements such as the pesto recipe and use it for other meals as well. This is especially helpful in boosting your cooking repertoire. One thing I’ve found in my cooking experience is that it’s all about the sauce!  

© iStockPhoto.com


The information provided on Health Food Radar is intended for general informational purposes only. While we strive to offer accurate and up-to-date content, we do not provide medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any dietary or lifestyle changes, especially if you have underlying health conditions or concerns.

0 comments 0 FacebookTwitterPinterestEmail
Avatar photo
Amelia Pace

Amelia Pace is a Global Studies and Medical Anthropology double major at UNC Chapel Hill. She is an active member of EP ETA (the environmental fraternity) and is passionate about the Italian language and ceramics.

previous post
5 Secrets About the Benefit of Probiotics
next post
Delicious and Nutritious Grain-Free Recipes Everyone Will Love

You may also like

IBS Symptoms: Understanding the Mystery Behind Irritable Bowel...

January 21, 2024

The Top 10 Supplements for Managing Irritable Bowel...

December 17, 2023

How to Beat Holiday Bloat

November 28, 2023

Boost Your Gut Health: Essential Supplements for Managing...

November 15, 2023

IBSC Explained: Everything You Need to Know About...

October 22, 2023

The FODMAP Diet: A Proven Solution for Managing...

September 29, 2023

The IBS-D Diet: A Natural Approach to Relieving...

September 15, 2023

Nurturing Gut Health: Food and Supplements for Immunity,...

July 30, 2023

Vegan Tempeh that Will Blow Your Mind

July 9, 2023

5 Secrets About the Benefit of Probiotics

March 25, 2023

Search

Recent Posts

  • How to Flush Sugar Out of Your Body After a Candy Hangover
  • Sweet Potato and Black Bean Recipe: Spinach Medley
  • 5-Day Sugar Detox Plan: The Sugar Detox Guide
  • A Comprehensive Guide to Understanding Blood Glucose Readings
  • Non-Alcoholic Beer is Here and It’s Damn Good

Health Food Radar is a website that provides current information on wholesome and healthy recipes, best nutrients, supplements, and natural health options to enhance the wellbeing of you and your family.

Health Food Radar PO Box 352 Lake Zurich, Il 60047

Useful Links

About

Contact

All Ways Healthy

Immune Boosting Foods

Privacy Policy

Terms of Use

Breakfast

Cashew Chocolate Cherry Smoothie

February 13, 2024

Protein Packed Green Smoothie

August 11, 2023

Recent Posts

How to Flush Sugar Out of Your Body After a Candy Hangover

March 25, 2025

Sweet Potato and Black Bean Recipe: Spinach Medley

March 10, 2025
Facebook
Twitter
Instagram
Pintrest
RSS Feed

Copyright @2022 – All Right Reserved.

Health Food Radar
  • Home
  • Food/Recipes
  • Health Conditions
    • Weight Loss Journal Download
    • 5 Day Sugar Detox Download
    • Immune Boosting Foods Download
    • Digestive Health
    • Heart Health
    • Joint Health/Inflammation
    • Sleep
    • Stress Reduction
    • Blood Sugar
    • Gluten Free
    • Dairy Free
    • Vegan/Vegetarian
    • Paleo/Grain Free
  • Subscribe to Health Food Radar