Health Benefits Of Pistachios, Risks & Nutrition Facts

Health Benefits Of Pistachios

Pistachios are a nutritious and delicious snack that is enjoyed by people all around the world. They’re packed with essential vitamins and minerals, making them an ideal choice for those looking to maintain a healthy diet. Pistachios have been cultivated since ancient times in Middle Eastern countries such as Iran, Iraq, Syria, Turkey and Afghanistan. The nuts were even mentioned in the Bible!

Pistachios come from small trees or shrubs of the genus Pistacia vera L., which belong to the cashew family Anacardiaceae. These plants produce edible seeds known as “pistillate” or pistils (the singular form being “pista”). The shells of these nuts are usually greenish-brown in color with reddish stripes running along their length when ripe; they can be eaten either raw or roasted depending on preference.

The health benefits associated with eating pistachio nuts include improved heart health due to its high content of monounsaturated fats like oleic acid; reduced risk of certain types of cancer because it contains antioxidants like lutein; protection against age-related macular degeneration thanks to its vitamin A content; increased energy levels due to its magnesium content; better digestion thanks to dietary fiber found within them; and more! Additionally, research has suggested that consuming two servings per day may help reduce cholesterol levels too – great news for anyone trying hard at maintaining good cardiovascular health!

When purchasing pistachio kernels make sure you buy unsalted ones if possible – this way you get maximum nutritional value out of your snacks without added salt intake which could lead towards hypertension over time if consumed regularly enough. As far as storage goes keep them sealed tightly away from moisture sources so they don’t spoil quickly – refrigerating is also recommended especially during summer months where temperatures tend rise significantly higher than usual indoors/outdoors alike thus increasing chances spoilage occurring faster than expected otherwise would have happened normally speaking given same conditions but different seasonally based temperature variations between winter & summer respectively hereof course then again though still best practice go ahead store whatever case regardless just incase anyway right?

Health Benefits Of Pistachios

Below you can read health benefits of pistachios, which helps you to get more info about the Pistachios.

  1. High in antioxidants: Pistachios are a great source of powerful antioxidants, which can help protect your cells from damage caused by free radicals.
  2. Heart health benefits: Eating pistachios may reduce levels of “bad” cholesterol and triglycerides while increasing “good” HDL cholesterol, all factors that can promote heart health.
  3. May reduce blood pressure: Studies suggest eating pistachios regularly could help lower both systolic and diastolic blood pressure readings over time.
  4. Blood sugar control: Research suggests consuming pistachio nuts daily may improve glycemic control for those with type 2 diabetes or prediabetes as well as healthy individuals alike.
  5. Weight management aid: Regularly including these nuts in the diet has been linked to improved weight maintenance due to their high fiber content and ability to keep you feeling full longer after meals.
  6. Rich in minerals: Pistachios contain several important minerals like potassium , phosphorus , magnesium , iron, zinc and copper that play crucial roles throughout your body.
  7. Good source of protein: One serving (28 grams) contains 6 grams of plant-based protein — about 12% of the recommended daily intake for adults.
  8. Improved digestion: The combination of dietary fiber found in this nut helps move food through your digestive tract more quickly while also promoting regularity.
  9. Boosted immunity: With its impressive nutrient profile comes an immune system boost thanks to essential vitamins such as vitamin A , E and B6 along with other compounds like carotenoids that act as natural defense mechanisms against pathogens entering the body.
  10. Reduced inflammation: Not only do they provide antioxidant protection but studies have shown that certain components within them possess anti-inflammatory properties too

What are the risks of Pistachios?

  1. Allergic Reactions: Some people may experience an allergic reaction to pistachios, such as hives, itching and swelling of the throat or tongue. If you have a known nut allergy, it’s best to avoid eating them altogether.
  2. Weight Gain: Eating too many pistachios can lead to weight gain due to their high calorie content (160 calories per ounce). It is important to monitor your intake and practice portion control when consuming this snack food in order not to overindulge on calories that could be better used elsewhere in your diet plan.
  3. Gastrointestinal Issues: Consuming large amounts of pistachios can cause digestive issues like bloating, gas and diarrhea for some individuals who are sensitive or intolerant of certain types of nuts.


  1. Calories: 156
  2. Carbohydrates: 8 grams
  3. Fiber: 3 grams
  4. Protein: 6 grams
  5. Fat: 13 grams

Omisha Zuri

Neevow Gujjar is a professional blogger, author, and food crusader. His mission with is to help your families to live more naturally through nutrition awareness, useful exercises, wellness and beauty remedies. He writes at and can be found on Facebook, Twitter, Instagram, Google+, and Pinterest.

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