12 Amazing Pistachios Health Benefits For Everyone

What will happen to you if you eat pistachios every day, and health benefits? They look exotic and delicious, and they are available in almost every store.

Pistachios are the healthiest nuts that speed up metabolism, lower cholesterol, and slow down aging.

Pistachios are not only delicious and fun to eat, but also super healthy for our health.

They contain healthy fats and are a good source of protein, fiber, and antioxidants.

Moreover, they contain several essential nutrients and can help with weight loss and heart and bowel health.

These nuts are a great source of health benefits.

Although 100 grams of pistachios contain as much as 540 calories, pistachios are a great choice for a healthy and good line, but also for much more than that.

Interestingly, humans have been eating pistachios for thousands of years.

Today, they are very popular in the diet, used in many dishes, cooking cakes, cakes, ice cream, and desserts.

In today’s article, we will get acquainted with the main benefits of eating pistachios for our health.

Origin of pistachios

Pistachios originate in Central Asia and the Middle East. They were consumed 6750 years ago.

Pistachios came to the United States in the mid-19th century, and commercial production began in the 1970s.

Most produced in California, Arizona,
and in New Mexico. Pistachio or pistachio vera is a tree that grows about 10 meters in height and can have a lifespan of about 300 years.

Most pistachios are obtained after 20 years of cultivation.

In 2018, the five countries most cultivated and produced in the world are Iran, the USA, Turkey, China, and Syria with a total of 1.4 million tons of pistachios.

The best places to grow them are warm areas because such a climate is most suitable for their cultivation.

They are extremely resistant to high temperatures, which is why they are also called desert plants.

Nutritional value of pistachios

Officially, according to the United States Department of Agriculture (USDA), 28 grams or about 49 pistachios contain the following values:

  • Calories: 159
  • Protein: 5.72 grams (g)
  • Fat: 12.85 g.
  • Carbohydrates: 7.70 g
  • Fiber: 3.00 g.
  • Sugars: 2.17 g.
  • Magnesium: 34 milligrams (mg)
  • Potassium: 291 mg
  • Phosphorus: 139 mg
  • Vitamin B-6: 0.482 mg
  • Thiamine: 0.247 mg

Eat pistachios for healthy blood

Pistachios are a great source of vitamin B, which is an extremely important vitamin.

This vitamin is essential for the production of hemoglobin in our bodies.

With the help of this protein, which is responsible for transporting oxygen through the bloodstream to the cells, we get benefits so that our blood stays healthy.

They also increase the level of oxygen it transmits.

Vitamin B6 in pistachios is great for the nervous system

Vitamin B6, which is found in these nuts, has a positive effect on our nervous system.

It is also known as a vitamin for better nerve function.

Vitamin B6 allows the creation of several neurotransmitters, which transmit the message to the nervous system.

It is also needed for the absorption of vitamin B12 as well as the creation of red blood cells.

Pistachios health benefits for healthy eyes

Pistachios contain two carotenoids that are difficult to find in other nuts.

It is lutein and zeaxanthin, According to the American Optometric Association these antioxidants that protect the eyes and eyesight and reduce the risk of eye degeneration and prevent the development of cataracts.

For healthy immunity

A healthy immune system requires an adequate dose of vitamin B6, which we have already mentioned in pistachios.

Vitamin B6 (pyridoxine) is one of the eight B vitamins that help the body convert food into energy.

Vitamin B6 deficiency is rare and manifests as muscle weakness, nervousness, depression, poor concentration, and short-term memory loss.

They are also a great source of fiber, and 100 grams contain 10.3 grams of dietary fiber, which is crucial in speeding up the metabolism and preventing bowel cancer.

Pistachios health benefits for healthy skin

Pistachios are a good source of vitamin E, a powerful antioxidant that protects the skin from harmful UV radiation is essential for cell membrane health, and is often recommended for healthy and beautiful skin.

These great nuts are the record holder among nuts because they contain a large number of antioxidants that are key to the regeneration of the body’s cells and are therefore called natural Botox.

Five to ten pistachios a day is enough to fight wrinkles.

Pistachios protect the body from cancer

Vitamin E protects against certain cancers, and pistachios are rich in gamma-tocopherol (a type of vitamin E) that can reduce the risk of developing lung cancer by as much as 30%.

If we consume 68 grams of pistachios per day, it is an excellent prevention of the development of malignant diseases.

And since they are an excellent source of fiber, they are crucial in speeding up the metabolism and thus reducing the chances of developing colon cancer.pistachios are great for healthy heart

Pistachios are a solution for a healthy heart

Pistachio has been shown to lower bad cholesterol and increase good cholesterol levels.

It is important to note that this regulation of cholesterol occurs very quickly, only after a short period of moderate consumption.

It is full of antioxidants, such as vitamins A and E, which fight inflammation, protect blood vessels, and reduce the risk of heart disease.

Even their consumption increases the level of lutein, a powerful antioxidant that protects against bad cholesterol and thus protects the health of the most important organ in the body – the heart!

A 12-year study published in Iowa in 2001 found that women who regularly consumed pistachios had better cardiovascular protection.

The same study also showed a reduction in the chances of dying from various causes.

Another study of 28 respondents showed that two servings of pistachios a day also reduced the chances of cardiovascular problems.

Another study suggests that pistachios can help lower harmful cholesterol levels in our body.

Pistachios health benefits regulate blood sugar

By eating pistachios, in addition to enjoying them, we will successfully reduce the chances of developing type 2 diabetes.

In just one cup of pistachios, there is as much as 60% of the recommended daily dose of phosphorus.

In addition to breaking down amino acid proteins, phosphorus improves glucose tolerance.

Pistachios are great for men

If consumed daily, it can increase men’s sexual potency by up to 51 percent.

This is due to the essential fatty acids that stimulate sex hormones and increase blood flow to the genitals.

That’s why men should practice eating as often as possible not only pistachios but also other nuts that are also good for their health.

Slow consumption of pistachios helps us burn fewer calories

According to an interesting study conducted on a small group of students, it has been proven that consuming pistachios is slow.

This is due to the shells that are harder to remove and require more time to reach the pistachio.

Slow eating allows the brain to send us signals in a timely manner, more precisely, the amount of pistachios consumed is sufficient.

The person in this way consumes less food, and that automatically means eating fewer calories in our body.

The difference between fast and slow intake is very important for calories, and therefore in terms of weight.

Eating too fast can often lead to overeating and eating too many calories.

Pistachios reduce the possibility of colon cancer

Regular consumption of pistachios can reduce the risk of some cancers.

The best example is colon cancer, they successfully reduce this phenomenon mostly due to their high fiber content.

A 2017 scientific study found that roasting nuts also did not reduce their ability to counteract the benefits of colon cancer.

How should you consume them?

In order not to overdo it, always practice buying pistachios in the shell, this is the first and most important rule.

This way you will know exactly how much you ate according to the number of shells you threw away.

The second rule is to always look for pistachios that are baked without salt to make the most of their nutritional value.

You can sprinkle them on cereals for consumption or combine them with yogurt.

Put them in the bread and muffins that you prepare or add them to the roasted meat and fish.

Pistachios are also delicious to eat if you eat them in a salad.

The third rule is that whenever you buy pistachios, choose unclean ones because, with each opening of the shell, you will know exactly how many pistachios you have eaten, so as not to overdo it with their food.eat pistachios for weight loss

Other interesting facts about pistachios health benefits

. “The principle of pistachios”

Research shows that pistachios because they have a husk, help us reduce their consumption.

Namely, empty shells serve as visual evidence of how much we have eaten and thus can affect our calorie intake.

Studies have been done on eating behavior for those who snack on nuts in the shell.

The results showed that eating peeled fruits contributed to consuming about 41% fewer calories than those who snacked unleavened nuts.

That is why this specific effect is known as the “pistachio principle”.

Pistachios are used in the confectionery industry to make sweets, cakes, pastries, ice cream, and other delicious products.

In the best restaurants in the world, pistachios are used together with champagne or light dessert wine, roasted pistachios with lemon juice.

Pistachios also have their place in cooking where they are used to prepare a variety of dishes: prepared duck, other meat dishes, various puddings, salads, and desserts.

Substitute meat with delicious pistachios

Pistachios are full of vegetable protein, so they are often used by vegetarians as a substitute for meat.

They are rich in protein to meet the needs of all vegans and vegetarians.

Pistachios contribute to a person’s daily protein needs, with almost 6 g of protein per serving of 1 ounce.

Protein makes up about 21% of the total weight of pistachios, making it an excellent source for vegetarians and vegans, among others.

Pistachios can also boast a higher ratio of essential amino acids, proteins, when compared to other nuts, including almonds, hazelnuts, and walnuts.

Lose weight by consuming pistachios

Eating these foods regularly can help reduce your risk of weight gain.

Pistachios can be especially helpful for those who want to lose weight or maintain their weight.

This is due to their caloric value and protein content.

What pistachios to buy?

When buying pistachios, look carefully to see if their shells are more open.

Since the shells are not open when they should be open, it is a sign that the pistachios are not yet ripe enough.en, with a slight purple tinge.

Side effects of eating pistachios

As mentioned above in the text, pistachios are great for our health, but we still need to pay attention to some things when consuming them.

Weight gain

Pistachios are high in calories with 562 calories per 100 grams. This means that if we overdose on them, we can gain weight.

As long as we eat them in moderation, we will not have fewer problems with our weight.

We know they are delicious and irresistible, but try not to overdo it with their daily consumption.

Too much pistachio risk for high blood pressure

Pistachios don’t have a lot of sodium, but when baked, they get a high level of sodium due to the salt added when baking.

Sodium is needed by our body, more precisely about 1500 to 2400 mg is the daily requirement.

We need it for better blood pressure, electrolytes, muscle, and more.

If we consume large amounts of pistachios we will get too much sodium in our body unnecessarily.

This leads to possible cardiovascular problems and higher blood pressure, so consume pistachios but in moderation.

Pistachios health benefits for fewer kidney problems

Pistachios are a great source of nutrients, such as potassium for our bodies.

With the help of potassium, it contributes to the proper functioning of the heart, regulates blood pressure, metabolism, relieves stress, and other benefits.

Excessive consumption of pistachios and potassium intake puts you at risk for kidney disease.

We may have symptoms of nausea, weakness, dehydration, heart problems, and other side effects.

As long as we eat a moderate amount of pistachios, we will not have the problems we have listed, so pay attention to the amount.


Pistachios are nuts that are extremely healthy for our bodies.

Although they are high in calories, they help you lose weight.

They are healthy for the heart, blood, for less cholesterol, better immunity, healthy skin, and many other benefits.

Pistachios are rich in vitamins, the most important of which is vitamin B6.

They are often used to prepare various dishes, cakes and are widely used in cooking.

Pistachios have beneficial benefits for both men and women.

Like almost any food, pistachios should be consumed in moderation so that we do not have side effects.

Eat them every day because they are one of the healthiest fruits with many benefits for our health.