is pistachios good for you



Pistachios are actually the seed of a plant belonging to the cashew family that originated in central Asia and Middle East.

Australia and the United States also cultivate pistachios. Pistachios are mostly grown in California, because the climate that is needed for almond production, such as hot summers cold winters with low humidity, is found in California.

Pistachio is one of the healthiest and most nutritious nuts you can eat as it contains fewer calories and less fat than any other nut.

The taste of pistachios nuts is much higher than other nuts. Moreover, pistachio is a nutritious nut that many people eat as part of a healthy snack or delicious recipe.

Pistachios are high in fiber, protein, amino acids, and antioxidants. Pistachio is also a good source of vegetable protein, which has an essential amino acid ratio is higher than other commonly eaten nuts (ie, almond, walnuts, peanuts etc).

Pistachio also contains significant amount of minerals and vitamins such as calcium, potassium, phosphorus, magnesium, vitamin E, vitamin K, vitamin B6 (folate), vitamin A.

Also, pistachio is an excellent source of lutein and zeaxanthin and phenolic compounds.

The antioxidants lutein and zeaxanthin, which are present in pistachio, are essential for eye health.

Pistachio can help your heart, intestines, weight control, less inflammation and the health of the immune system.

How To Eat Pistachios

Pistachios are a highly nutritious food. pistachios can be eaten various ways. The most common way is to eat pistachio raw or fried.

Pistachios work well in both delicious and sweet foods including cookies, cakes and even ice cream.

These can be eaten raw or without husk. However, there are certain pistachio products that are artificially sweetened or salted.

Is Pistachios Good For You

Yes, Pistachios are good for me. Pistachio
plays a very important role in health. 

Pistachio is a dietary food rich in fiber, which can lower your cholesterol and blood pressure and reduce your risk of cardiovascular disease.

Moreover, the beneficial effects of eating pistachio in controlling diabetes have also been proven.

Pistachio contains a lot of fiber which keeps you full for a long time, prevents overeating, which helps in weight control.

According to study, a type of vitamin E found in pistachios can control inflammation in your airways, reduce mucus in the lungs, and prevent discomfort and asthma attacks.

The high health fat content of pistachios, lots of fiber and antioxidants can quickly reduce blood vessel pressure by keeping blood vessels open and relaxed. 

According to a study by Penn State, eating pistachio can reduce your body's response to the stresses of daily life. Pistachio rich in vitamin B6, which improves mood, mental clarity.

PubMed Central results show for the first time that eating pistachio has a preventive and improving effect on hepatic steatosis, fatty liver accumulation and hepatic functions.

Pistachios Nutrition

The nutrition information is provided by the USDA. Here are the nutrition for  (100 g) of raw pistachios:
  • Water: 4.37 g
  • Calories: 562
  • Total Carbohydrates: 28 g
  • Dietary Fiber: 10 g
  • Sugars: 8 g
  • Protein: 28 g
  • Total Fat: 45 g
  • Saturated Fats: 6 g
  • Cholesterol: 0 mg
  • Sodium: 1 mg
  • Potassium: 1025 mg
  • Phosphorus: 490 mg
  • Magnesium: 121 mg
  • Calcium: 105 mg
  • Copper: 1.3 mg
  • Manganese: 1.2 mg
  • Iron: 3.92 mg
  • Zinc: 2.2 mg
  • Vitamin C: 5.6 mg
  • Vitamin B6: 1.7 mg
  • Vitamin E

Pistachio Benefits For Men

Pistachios promotes sperm quality. Pistachio is a good source of vitamin E which helps to improve erectile function and reduces estrogen production in male body.

According to a study published in the international Journal of Impotent Research, pistachios are well known for increasing male sexual vitality.

Pistachios contain antioxidants, arginine and phytosterols. Due to the presence of these elements in pistachios, men who ate pistachios were found to significantly improve blood flow through the penis with a significantly stronger erection in just three weeks.

Pistachio Benefits For women

Pistachio can help maintain blood glucose levels and provide essential nutrients for mother and baby.

A recent study found that eating pistachio during pregnancy can help maintain blood sugar levels while providing essential nutrients to pregnant mothers and babies.

Pistachio is rich in a number of antioxidants that can help couples improve their general health and therefore increase their changes of conceiving.

Benefits Of Pistachios

Pistachios has multiple health benefits such as helping with weight control, promotes heart health, good for diabetics, promote gut health, promotes sexual health etc.

Helping With Weight Control

Pistachio contains a lot of fiber which keeps you full for a long time, prevents overeating, which helps in weight control.

The lipid content of are pistachios not fully absorbed by the body. As a result, the amount of fat in the body decreases.

Pistachios are rich in polyphenols which help in reducing obesity. Pistachios also contain mono-unsaturated fats which help in weight loss.

Pistachio contains good amount of amino acids. Thus, pistachio keeps you full by providing you with a lasting energy source, helping you to work out before exercise or for long periods of time. Pistachio can help in weight loss.

Promotes Heart Health

Healthy fats like mono-unsaturated present in pistachios help in reducing blood pressure in the body and reducing the risk of cardiovascular problems. These unsaturated fats plays an important role in Heart Health.

Pistachio is especially rich in phytosterols, all of which contribute to cardiovascular health.

Also, pistachio is a rich source of vitamin E which filters out bad cholesterol and plaque from the body so that blood can flow freely, thereby reducing stroke and cardiovascular problems.

High blood pressure is a major risk factor for heart disease. Pistachio also contains potassium a mineral that is "important for maintaining healthy blood pressure levels," Feller said.

good for diabetics

Eating pistachio can help reduce the risk associated with diabetes. Pistachio has low glycemic index which makes it safe and beneficial for diabetics patients.

Pistachio consumption has recently benn shown to have beneficial effects in significantly improving glucose and insulin metabolism in prediabetic patients and improving insulin resistance, diabetes control and other cardiovascular risk factor.

By eating pistachio, patients with type 2 diabetes can improve their cardio metabolic risk factors.

Some studies have shown that playing pistachio helps increase the levels of a hormone called peptide 1 in the body and also regulates glucose levels in people with diabetes.

Pistachio has insulin lowering effects, so They can help you lower your blood sugar levels. As a result, diabetics will be under control.

Prevents Cancer

The carotenoids and vitamin E present in pistachios help to protect the body from oxidative free radicals.

"It is known that vitamin E provides some protection against certain types of cancer. Gamma- tocopherols, a from of vitamin E, can reduce the risk of lung cancer it taken In large amounts," said senior researcher Ladia M. Hernandez. Dietitian MD Anderson Cancer Center, Department of Epidemiology, University of Texas.

Pistachio enhances the presence of antioxidants in the blood, as well as pistachio is rich in vitamin B6 which increases white blood cells in the blood and is also effective against free radicals and also against cancer causing substances.
According to PubMed Central, pistachio is rich in health promoting bioactive compounds such as B vitamins, Alpha- tocopherols, polyphenols and dietary fiber, which may contribute to the risk of colon cancer by reducing chemoprevention.

"Pistachios are one of those 'good for you' nuts, and 2 ounces per day can be included in dietary strategies designed to reduce the risk of lung cancer without significant changes in the body mass index," Hernandez said.

Boosts Immune System

Pistachios contains many nutrients, including vitamin B6, Vitamin E, carotenoids, fiber, polyphenols, copper, iron etc. Which can help the functioning of the immune system.

Vitamin B6 helps the body make healthy red blood cells and fight infection, thus ensuring that the lymph and spleen are in optimal condition.


Pistachios are low in fat and calories and contain high levels of unsaturated fatty acids, potassium, selenium, lutein, carotenoids, Alpha tocopherols and phytosterols, all substances well known for their antioxidant and anti-inflammatory activity.

Vitamin C, a strong antioxidant, is found in pistachios. Which help to reduce oxidative stress and prevent or reduce the damage caused by free radicals.

A study led by Penn State University found that eating pistachio significantly reduces inflammation in the body and has a positive effect on improving cardiovascular health, a risk factor for a significant cardiovascular disease.

Pistachio contains polyphenols, which promote anti-inflammatory, anti- platelet properties and reduce the risk of heart disease by improving the lining of the heart and blood vessels.

Pistachios also contain vitamin E, which additionally regulates insulin levels in the body and speeds up blood flow, which reduces skin inflammation.

Assists In Digestion

A new study conducted at the Human Nutrition Research Center in Beltsville, pistachio, to provide adequate protein, vitamin B6 and thiamine, found that those who ate 3 ounces- two handfuls of pistachios a day for 19 days has higher levels of probiotics ( good bugs) in their digestive system.

Pistachio contains a lot of dietary fiber which helps in proper accretion of feces and strengthens the digestive system.

Various studies, including one conducted at the University of Florida, have suggested that pistachio is good for intestinal bacteria and further helps to grow good intestinal bacteria. Intestinal bacteria prevent colon cancer and improve overall digestive health.

Improves Hair & Skin Health

High levels of vitamin E in pistachio oil also help increase skin elasticity, which helps keep your skin free from fine lines, blemishes and wrinkles. Pistachio can make you look younger and brighten your skin. Pistachio can also help relieve dryness of the skin. 

The high content of vitamin E in pistachios helps to soften the Skin, while at the same time fighting free radicals that attack cell membranes. Pistachio is one of the recommended foods for those suffering from atopic dermatitis and eczema.

Pistachio helps to make strengthens the hair follicles and supple. Pistachio contains a lot of biotin which mainly fights against hair loss. Pistachio contains fatty acids which are essential ingredients for proper hair growth which stimulates the healthy growth of hair strands.

Using a pistachio hair mask can deeply nourish and moisturize your hair while improving hair texture.

Improves Brain Function

One study found that daily consumption of pistachio can strengthen brainwave frequencies related to insight,  learning, repair, education, memory and other important brain functions.

Pistachio contains vitamin B6 which is very necessary to increase the amount of oxygen in our body and so it increases the number of hemoglobin thus making our brain more active and healthy.

Lowers Cholesterol & Blood Sugar Levels

Pistachios contain lutein, which is found in significantly higher levels in the blood. Lutein serum in pistachio nuts lowers the risk of cardiovascular disease by lowering oxidized LDL. Pistachios can help lower cholesterol and improve your heart's ability to pump blood through your body.

Pistachio is very effective in controlling blood sugar levels because it is a rich source of phosphorus which helps in breaking down proteins and converting them into amino acids.

Various studies indicate that pistachios can help you maintain healthy blood sugar levels because pistachios have the effect of lowering glucose and insulin.

Pistachio helps control our appetite by controlling appetite stimulating hormones thus improving long term blood sugar control.

Pistachios Side Effects

  • Since pistachios contain fructan, overeating can cause bloating, nausea, or abdominal pain.
  • Frequent eating of fried pistachio with salt will increase your blood pressure. As a result, the risk of heart disease may increase.

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