Health Benefits of Pistachio Nuts

Wonderfully delicious pistachio nuts have long been revered as the symbol of wellness and robust health since ancient times.
Pistachio's health benefits include healthy heart, weight management, protection against diabetes and hypertension, and improved digestion. The vitamins, minerals, fats and protein found in pistachio are all great for your health.

Pistachios are one of the oldest nuts to be consumed and used in the world. 
Pistachios are native to Asia, particularly in Iran and Iraq. Archaeological evidence dates the association of pistachios and man as early as 6,000 BC.  Introduced to Iran, Iraq, and Syria by the the Romans in 100 AD, Pistachios are today produced in many countries such as the United States, Australia, Turkey, and China, among others.

Pistachio nuts belong to the anacardaceae family in the genus Pistacia. It takes 10 to 12 years for a pistachio tree to produce the first crop. Pistachios are a drupe, where the fruit has a large seed in the center. This seed is edible. The nuts of pistachio are not seasonal and are available all year long. They can be bought from almost any grocery store.

Health benefits of Pistachios:

Healthy Heart: One of the biggest health benefits of pistachios is that they are heart-friendly nuts. Research on pistachios suggests that regular pistachio consumption can decrease the levels of bad LDL cholesterol in the body. The antioxidants, phytosterols, unsaturated fatty acids (both polyunsaturated and monounsaturated fatty acids) are great for promoting a healthy heart.

Weight Management: Pistachios are also the first choice for people who are dieting. Evidence suggests that pistachios, with their lower calories, high protein, low saturated fat, and high unsaturated fats, are an ideal contender as compared to other nuts and dried fruits for ideal weight management.


Reduced Risk of Age-Related Macular Disease or (AMD): Pistachios contain carotenoid antioxidants such as lutein and zeaxanthin. These antioxidants help in reducing the risk of contracting age-related macular disease in the elderly, according to the research conducted by Chen CYO and Blumberg JB from Tufts University, Boston, USA. They can be included, along with vegetables, for an increased supply of lutein and zeaxanthin.

Eliminates Skin Dryness: Pistachios also help in eliminating dryness from the skin. The saturated fat plays a major role in this aspect. The fat also acts as a good carrier or base oil as it is used as an ingredient in traditional therapies like aromatherapy and traditional massage therapy.

Dietary Fiber: One of the other health benefits of pistachios is that it is a good source of dietary fiber, which helps in the smooth digestion of food. A serving of about 1 ounce or 30 grams of pistachios contains about 3 grams of dietary fiber, more than enough to get your digestive tracts working at optimum capacity.

Aphrodisiac Properties: According to research conducted by Aldemir et al (2011), pistachios greatly influence sexual vitality in men. Studies have shown that those men who had a daily intake of about 100 grams of pistachios for three weeks improved their erectile function by around 50 percent. This was confirmed with ultrasound scans of blood flow in the penis. (source)

Antioxidant Properties: Even the shells of pistachios are found to contain a considerable amount of antioxidants. Researchers from Tarbiat Modarres University, in Tehran, Iran were able to successfully identify and extract these antioxidants to be added to other foods. Antioxidants neutralize the free radicals that form in the body after cellular metabolism and can cause conditions like cancer and heart disease.

Defense Against Diabetes:  In people suffering from diabetes, the sugars form inappropriate bonds with proteins and make them unusable. This process is known as glycation. The antioxidants present in pistachios help in reducing the process of glycation and thus can help in controlling diabetes.


Absorption of iron: Pistachios have a high copper content, which helps in the higher absorption of iron into the body from food sources. This can help combat conditions like anemia.

Nutritiousness: Pistachios are delicious tree nuts recognized for their wholesome nutrition properties
Pistachios contain fewer calories and more potassium and vitamin K per serving than other nuts. A 1-ounce serving of dry-roasted pistachios contains 160 calories, 6 grams of protein, 3 grams of fiber and 15 grams of fat, including only 2 grams of saturated fat. It also provides you with 25 percent of the daily value for vitamin B-6, 15 percent of the daily value for thiamine and phosphorus and 10 percent of the daily value for magnesium.