Pistachios are one snack that will do much more than curb your appetite. These lovely little nuts shine when it comes to nutrition. From improved cardiovascular health to maintaining vision, pistachios contain a variety of nutrients and associated benefits not always found in other nuts. Munch on a handful the next time you need a snack and reap these healthy rewards.


Don’t dismiss small things for from their small sizes comes great things. The following top 10 health benefits of pistachios are proof of such a statement for, indeed, such small seeds contain numerous nutrients including vitamins, minerals and antioxidants.


Pistachios can also be enjoyed in several ways –eaten whole, which can be in fresh, roasted and salted forms, as well as added to ice cream, pistachio paste, pistachio butter as well as salads, desserts and cold cuts. Enjoy pistachios and be healthier for it, too.

We love pistachios! But we must, especially diabetics must, make a point of eating them raw everyday as it helps stabilize blood sugar and protects the heart.

Natural Tips Pistachio Health Benefits

Healthy Hair

Pistachios can be pounded into a paste that can then be used as a hair mask to deeply nourish and moisturize the strands from the roots to the tips. The secret: Pistachios have beneficial fatty acids that nourish the hair, strengthen the strands, and treats split ends, among other benefits. For an inside out effect, eat pistachios as part of your mixed nuts snack so as to enjoy the benefits of biotin, a nutrient essential in the maintenance of healthy hair.

Radiant Skin

One of the reasons for the top 10 health benefits of pistachios is the nuts’ high levels of Vitamin E, a powerful antioxidant proven to delay the signs of aging including fine lines, wrinkles and age spots. Vitamin E mainly protects the skin from the harmful ultraviolet rays of the sun, which can speed up skin aging especially without appropriate protection like sunblock or sunscreen. Add pistachios to your dishes and desserts and see what these nuts can do for your skin.

Anti-inflammatory Properties

Many diseases can be attributed to the inflammation of the tissues, muscles and bones such as in the case of arthritis. Pistachios contain high levels of Vitamin A and Vitamin E, both of which are powerful anti-inflammatory antioxidants. Try eating a handful of pistachios at least once a week and see the results in terms of lesser incidences of inflammation.

Stronger Immune System

Pistachios are one of nature’s best sources for Vitamin B6, a nutrient with crucial roles in the maintenance of a healthy immune system and of proper blood circulation. This is one of the top 10 health benefits of pistachios that may have no almost immediate observable effect unlike healthy hair and skin but it is more important in the general scheme of things. Be sure to eat pistachios in many ways but check that you have no nut allergies.

Better Blood Circulation

Vitamin B6 is also responsible for increase the haemoglobin count in the body’s blood supply. Keep in mind that the more stable the haemoglobin count, the better for the body’s health considering that blood carries essential nutrients and oxygen to all the organs.

Protein 

Pistachio nuts are an excellent source of vegetable protein. Pistachios eaten with grains, vegetables, and fruits, can help you add complete protein to your diet

Fiber - Pistachios contain higher amounts of fiber that helps keep the digestive system operating normally and prevents constipation.

More Beneficial Nutrients

In addition to their contribution to heart and eye health, pistachios are also an excellent source of copper, manganese and Vitamin B6, as well as a good source of a variety of other B vitamins. Copper is important as a component of enzymes and helps in the formation of connective tissue. Manganese plays a role in tissue development, growth, reproduction and the metabolism of fat and carbohydrates. Vitamin B6 is important in the development of antibodies within the immune system and it also assists with healthy nerve function and the production of red blood cells. Pistachios also contain fiber which is beneficial for gastrointestinal health.

Weight Loss

While the consumption of nuts is encouraged due to the health benefits, it is still important to watch portion sizes. Though nutritious, they are also high in calorie which can ruin weight loss efforts. Studies have determined that no weight change was detected when pistachios were consumed in moderation. They are a lower calorie nut. A serving of pistachios is about 49 nuts, providing 170 calories. In addition, pistachios are most often found still in the shell. It takes a bit of work to get into them which slows eating time allowing the brain to more effectively signal the gut when a person is full. In addition, this slower eating can lead to more mindful eating and enjoyment of the food.

Best Choices

Choose pistachios that are still in the shell and avoid heavily salted varieties. Excess sodium does raise blood pressure in some people. Select pistachios with a light green color with a beige shell. Colored varieties, such as those in shades of red, come out during the holidays. They are nice for decoration, but have been dyed. The original green color is a fresher, more natural choice. You can store pistachios in an airtight container for up to three months in the fridge or freeze them for six months so don't be afraid to buy them in bulk if you find a good deal. 

Diabetes Prevention


Consuming pistachios may aid in the prevention of type 2 diabetes. This is because 60 percent of the recommended daily value of the mineral phosphorus is contained in just one cup of pistachios. Not only does phosphorus break down proteins into amino acids; it aids glucose tolerance.


Keeps the Blood Healthy


Pistachios are a very rich in vitamin B-6. Vitamin B-6 is essential to making hemoglobin, the protein responsible for bringing oxygen through the blood stream to cells, and is also shown to increase the amount of oxygen carried throughout the body.

Keeps the Nervous System Healthy

The vitamin B-6 so prevalent in pistachios has many effects on the nervous system. Messaging molecules called amines require amino acids to develop, and amino-acid production requires vitamin B-6.

Furthermore, B6 plays a critical role in the creation of myelin, the insulating sheath around nerve fibers that allows optimal messaging between nerves. And vitamin B-6 contributes to the synthesis of serotonin, melatonin, epinephrine and gamma-aminobutyric acid, or GABA, an amino acid that calms the transmission of nerve impulses throughout the nervous system.

So, basically, if you want a nervous system that’s in tip-top shape, eat pistachios.

It’s All in the Eyes

Pistachios contain two carotenoids not found in most nuts: lutein and zeaxanthin. These guys function as protective antioxidants by defending tissues from the damage free radicals cause. They have been associated with a decrease in the risk for developing age-related macular degeneration, which is the leading cause in the visual impairments and acquired blindness.

Improved Brain Function

There’s a reason why nutritionists recommend munching on nuts like pistachios while in the middle of a mentally-challenging task. Pistachios have high concentrations of Vitamin B6 – yes, that vitamin again – essential in improved brain function. Basically, Vitamin B6 builds a protective sheath known as myelin around the nerve fibers that, in turn, transmit nerve impulses. So, munch on pistachios while in the office and you may well beat the deadline, thanks to the fact that these nuts provide nutrients and energy.

Good Eye Health

This is one of the top 10 health benefits of pistachios shared with other antioxidant-rich nuts. Pistachios contain lutein and zeaxanthin, two powerful antioxidants that fight the oxidative damage caused by free radicals especially on the eyes. Macular degeneration, an age-related eye disease, can be prevented – or at least, its risks can be lowered – with the regular consumption of pistachios, among other nuts.

Healthy Organs

Because of the healthy blood circulation brought by sufficient levels of Vitamin B6 in the body, the internal organs from the brain to the spleen, kidneys and lungs as well as the heart are healthier for it, too. Keep in mind that with healthy organs in place, the body in general is better able to fight off infections – truly, a chain of health that pistachios played a significant role in.

Good Heart Health

Pistachios are also great food sources for natural substances useful in the decrease of LDL cholesterol and in the increase of HDL cholesterol as well as in lowering lipids and lipoproteins, all of which are essential for good cardiovascular health. These health benefits come from pistachios’ high content of beta-carotene, lutein, and gamma-tocopherol. Even a handful of pistachios a day can significantly lower the risks for heart attacks, hypertension and strokes!

Diabetes Prevention and Management

And arguably the most important of the top 10 health benefits of pistachios is the prevention and management of diabetes. A cup of pistachios contain 60% of the daily recommended amount of phosphorus, a mineral essential in breaking down proteins into amino acids and, thus, increase glucose tolerance.

Immune System

Vitamin B-6 is essential for a healthy immune system, and again, pistachios have a lot of it. A surfeit of vitamin B-6 can slow brain activity as well as decrease the effectiveness of the immune system, warding-off infections. The vitamin B-6 found in pistachios also helps the body make healthy red blood cells, and helps maintain the health of lymphoid glands, such as the thymus, spleen and lymph nodes, ensuring the production of white blood cells that protect the body from infections.

Eat Pistachios for Glowing Skin

Pistachios are an amazing source of vitamin E, a powerful fat-soluble antioxidant imperative for maintaining the integrity of cell membranes and often recommended for healthy and beautiful skin. Vitamin E does an excellent job protecting the skin from UV damage, providing daily defense against premature aging and skin cancer. Get lovely skin from the inside out by eating pistachios.

Eat Pistachios for Extra Protein


Pistachios contain a higher amount of protein in comparison with other nuts like almonds, cashews, hazelnuts, macadamias, pecans and walnuts; the amount of protein found in pistachios is 6 grams per 1 ounce.


Meanwhile, the fat content in pistachios is also the lowest compared to other nuts. Statistics collected by Thomas and Gebhardt show that the fat content in pistachios is 13 grams per 1 ounce. Why not add them to a salad or your next baked-good? They are a great breakfast alternative for a bit of added protein.

Pistachios for Digestion Problems

Here are some fun facts about pistachios and how they compare to other nuts:

More protein than walnuts

More potassium than pecans

Contain 3 times more fiber than cashews

another reason he is excited about pistachios is because they can help you lose inches off your waist, which is a big reason to fall in love with pistachios, don’t you think?

Pistachio Serving Suggestion

when you snack on carbs, like chips and pretzels, you end up feeling hungry right after eating them because they do not contain any protein, which is why pistachios are such a good snack choice.They are packed with protein and fiber to make you feel full and satisfied and that is why they are so good for weight loss.

Eat at least a 1-ounce serving of pistachios (about 50) every day.

Boosts Immune System 

Regular intake of pistachios will boost your immune system as it provides 25 per cent of the daily value for vitamin B-6, 15 per cent of the daily value for thiamine and phosphorus and 10 per cent of the daily value for magnesium. 

Has Anti-aging Properties 

Vitamin E present in pistachios helps in reversing the aging process. It contains a variety of effective antioxidants that aid in neutralizing free radicals, which is the main reason behind premature aging.


Helps Fight Hair Loss 

Biotin deficiency has been considered as one of the chief culprits behind hair loss. Pistachios contain high amount of biotin and regular consumption of pistachios can help in fighting hair-loss effectively. It also stimulates healthy growth of hair.

Pistachios Might The Best Snack

Pistachios contain the right balance of healthy fat, protein, and fiber, which will work as essential factors in revving your metabolism and also keep you feeling full for longer durations. Pistachios have high-fiber content and help in regulating blood sugar levels, so no mid-workout hunger pangs.
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