Health benefits of pistachios


Pistachios have many health benefits such as improved digestion, protection against diabetes and hypertension, and weight management and they can help to have a healthy heart. Pistachios are one of the oldest nuts which are used in many parts of the world.

They are native to Asia, particularly to Iraq and Iran. They are produced in Iran, Iraq, and Syria but nowadays they are produced in many countries all around the world such as China, Turkey, Australia, and the United States of America, among others.

Pistachios are a rich source of nutrients such as zeaxanthin, lutein, beta carotene, Vitamin B6, thiamine, potassium, phosphorous, dietary fiber, fats, proteins, and carbohydrates. But also they are rich in other nutrients such as Vitamin K, Vitamin A, Vitamin E, folate, pantothenic acid, niacin, riboflavin, Vitamin C, manganese, copper, zinc, magnesium, iron, and calcium.

Nowadays you can find pistachios in many different forms such as salted, sweetened, unshelled, or shelled form.

9 Health benefits of pistachios

Absorption of iron

These nuts are rich in copper which helps in the higher absorption of iron into our bodies from food sources. This is very helpful to combat conditions such as anemia.

Defense against diabetes

Pistachios function in controlling diabetes. For people who suffer from diabetes the sugars in their bodies form inappropriate bonds with proteins and they are making them unusable. This process is called glycation. Pistachios have antioxidants that help to reduce the process of glycation and they can help in the control of diabetes.


Antioxidant properties

It is found that even the shells of pistachios have a considerable amount of antioxidants. It is a known fact that antioxidants neutralize free radicals which form in the body after cellular metabolism and they can cause serious diseases such as heart disease and cancer.

Aphrodisiac properties

There are some studies in which is shown that these nuts greatly influence sexual vitality in men. In these studies is shown that men who had a daily intake of about one hundred grams of pistachios for 3 weeks have improved their erectile function by around 50%. This condition was confirmed with ultrasound scans of blood flow in the penis.

Dietary fiber

Pistachios are a good source of dietary fiber which can help in the smooth digestion of food. One serving of about one ounce of thirty grams of pistachios has about three grams of dietary fiber which is more than enough to get your digestive tract working at its optimum capacity.

Eliminates skin dryness

These nuts help in eliminating skin dryness. In this aspect, saturated fat plays a major role. This fat also acts as a good carrier or base oil because it is used in traditional therapies such as traditional massage therapy and aromatherapy.

Reduced risk of age/related macular disease or AMD

These nuts have carotenoid antioxidants such as zeaxanthin and lutein. They can help in reducing the risk of contracting age/related macular disease in older people. This was shown in some studies which were done in the United States of America.

You can include the pistachios along with vegetables for an increased supply of zeaxanthin and lutein.

Weight management

Many people who are on diet are using pistachios as their first choice for consumption. There are many studies which are shown that pistachios with their high unsaturated fats, low saturated fats, high protein, and lower calories are ideal food compared to other nuts and dried fruits which are used by people who are on diet for their ideal weight management.

Healthy heart

It is a known fact that pistachios are one of the best heart-friendly nuts. There are many studies in which is suggested that the regular consumption of pistachio can decrease the levels of low-density cholesterol in our bodies.

Pistachios have unsaturated fatty acids, phytosterols, and antioxidants which are great for promoting a healthy heart. It is found that pistachios have both monounsaturated and polyunsaturated fatty acids.


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