Health Benefits of Eating Pistachio Nuts That Will Shock you

Know what are the health benefits of eating pistachio nuts? and how to consume it to get maximum benefits for your health.

Are pistachio nuts good for you?

Regular consumption of pistachios nuts can improve your heart health and reduce the risk of life-threatening diseases like cancer. Let’s know in detail so you will clarify your doubts about pistachios.

Actually, nuts are always recommended by health experts. Pistachio is one of the essential nuts for better health. Unfortunately, it is not as popular as the other nuts, such as walnuts and almonds.

Pistachios are derived from the seed of the Pistacia tree, which originates from Central Asia and the Middle East. They are known throughout the Mediterranean for thousands of years.

These are some of the oldest edible nuts and are commonly used as snacks around the world. Pistachio nuts are not seasonal and are available throughout the year.

Pistachios Nuts Health Benefits

Pistachio nuts Nutrients

Approx 1 ounce or 28.34 grams of pistachio nuts contain the following nutrients

Protein5.72 g
Fat12.85 g
Carbohydrates7.70 g
Fiber3.00 g
Sugar2.17 g
Magnesium34 mg
Potassium291 mg
Phosphorous139 mg
Thiamin0.247 mg
Vitamin B-60.482 mg

It contains a good amount of nutrients, such as protein, carbohydrates, dietary fiber, fats, and amino acids. Pistachios also provide essential vitamins like Vitamin B, betaine, vitamins A, C, E, and vitamin K. They contain lower calorie and fat content compared to other nuts and dry fruits.

Let’s check out some of the important benefits of eating pistachio nuts.

Health benefits of eating pistachio nuts

1. Good for heart health.

Pistachio nuts benefits your heart health. If you consume Pistachio nuts regularly, it can decrease the bad cholesterol level in your body. It unblocks arteries and increases the levels of good cholesterol. Thus reducing the risks of heart diseases.

2. Reduce the risk of life-threatening disease.

Free radicals can increase the risk of conditions like cancer and heart disease. As per the study by the Journal of food chemistry, the shells of pistachios are containing a good amount of antioxidants.

These antioxidants neutralize the free radicals, that produce in the body after cellular metabolism.

3. Lower blood sugar.

It has a low glycemic index, so consuming Pistachio nuts do not cause a sharp rise in blood sugar level. In addition, it is beneficial for blood sugar control due to its antioxidants, carotenoids, and phenolic compounds.

4. Anti-aging action.

Pistachio nuts are rich in antioxidants, carotenoids, and vitamin E, which help protect the body against the harmful action of free radicals.

5. It helps in weight management.

Pistachios nuts are a good choice for people who are already dieting. It contains lower calories, high protein, low saturated fat, and high unsaturated fats. So it’s become a perfect choice for ideal weight management.

6. Improves Eyesight.

Pistachio nuts are a good source of carotenoid antioxidants like lutein and zeaxanthin. That is an important antioxidant that protects the body against free radicals. It helps in preserving the cellular health of the eyes and contributes to good sight.

7. Regulates the Digestion.

As I mentioned earlier, pistachio nuts are a good source of dietary fiber that aid in smooth digestion. Fiber helps in intestinal transit and gets your digestive tracts working at optimum capacity.

8. Pistachio benefits for hair.

If you wish for healthy hair, know that the benefits of pistachio can help you. It stimulates hair growth, making them stronger and more flexible. Besides that, since it has biotin, it is great for people who suffer from hair loss.

9. Pistachio benefits for skin.

It is rich in vitamin E and selenium, pistachios help protect the skin against UV rays and diseases that affect the skin tissues. It treats and prevents acne and scars, keeping your skin beautiful.

Besides that, pistachio nuts are also a great natural moisturizer, contributing to the aging effects on the skin.

These are some important health benefits of eating pistachio nuts. Before starting to consume regularly you should know a few more points about it.

Like how many pistachios to eat per day?

The suggested amount of eating pistachio nuts is around 30 to 50 grams per day, which you can eat as a snack. But, if you consume more than the suggested amount, it will give you some side effects. This is because of their high-calorie content.

Pistachio Nuts Side effect

If you Eat Too many Pistachio (Pista) You may suffer

  • Increase your weight
  • May cause of high blood pressure
  • Gastrointestinal problems
  • Increase the risk of kidney stones

So consumed in moderation is always good for you and adds essential micronutrients to your body.

Apart from that, it can also be added to shake recipes in order to boost the amount of fiber per shake and also the healthy fat content.

There are different varieties of pistachios are available in the market, but you should purchase unsalted pistachio nuts as often as possible.

Be sure to make these nuts a regular part of your diet, this way you are able to obtain the health benefits of pistachios.


As per my research, I have found that Eating pistachio nuts will provide numerous health benefits for your fitness. Try to add these nuts to regular diets, hence it provides essential micronutrients for your fitness. If you like this post please share this information with your friends and family. If you have any suggestions or questions you can ask via the comment box.

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