health benefits of pistachio

7 Health Benefits of Pistachios

The health benefits of pistachios are derived from its healthy composition of vitamins, minerals, proteins, fats and other nutrients. Technically it is a fruit eaten in dried form of nuts which are rich in fiber, antioxidants and phytonutrients. Pistachios aids digestion, improves heart health and controls blood sugar in addition to providing other benefits.

Why Pistachios are Good for You? - Nutrition Profile

Pistachio with high healthy fat and one of the highest vitamin B content food items in the vegetarian category to give benefits of a healthy heart, regulated blood sugar and easy digestion.

Pistachios are rich in potassium and magnesium to keep your body properly hydrated with electrolytes.


Other nutrition facts are as under:

Amount Per 100 grams

  • Calories 562
  • Total Fat 45 g 69% DV (Mostly good fat)
  • Cholesterol 0 mg 0%
  • Total Carbohydrate 28 g 9%
  • Dietary fiber 10 g 40%
  • Sugar 8 g
  • Protein 20 g 40%
  • Potassium 1,025 mg 29%
  • Magnesium 30%
  • Iron 21%
  • Vitamin A 8%
  • Vitamin C 9%
  • Calcium 10%
  • Vitamin B-6 85%

(Source USDA and wikipedia : % Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.)

7 Health Benefits of Pistachio

pistachio benefits infographic

Reduces Blood Pressure

With it's high potassium content pistachios are good snack items to lower blood pressure naturally. High saturated fat and high fiber contents of pistachios not only aids in digestion but along with other nutrients such as antioxidants and phytonutrients also improve blood circulation and maintain blood pressure.

Various studies have found the pistachio capabilities to lower blood pressure naturally.

Lowers Cholesterol

Pistachios is no cholesterol nut so the first step towards cholesterol reduction is to consume no or low cholesterol foods such as pistachios as healthy snacks to feel full and satisfied.

The antioxidants in pistachio also help in cholesterol reduction. So Pistachios are your double action cholesterol removal food.

Various studies have found that regular consumption of pistachios helps to reduce LDL - the bad chokesterch and increases HDL- the good cholesterol.

Eat a handful of pistachios daily and stay healthy.

When your cholesterol and blood pressure both remain in control then your risks of heart diseases reduce significantly. Pistachios help you to improve your heart conditions as it controls both cholesterol and blood pressure.

Controls Blood Sugar

Pistachios are low glycemic index nuts as compared to other nuts although it's carb contents are high.

The high fiber, saturated fats, antioxidants, high magnesium contents of pistachios are all the right elements to control your blood sugar levels. That is why pistachios are good for diabetes type 2. 

Various control studies have shown snacking with pistachios have shown about 10% reduction in fasting sugar within 3 months.


Helps in Weight Reduction

Pistachios help you in your weight loss objectives. It is a no cholesterol and high saturated fat with high fiber.

This combination makes it an ideal snack. You will really enjoy this tasty crunchy nut. A handful of pistachios chewed well will give you the feeling of fullness. You will not overeat and get high nutrition.

Eat a handful of pistachios daily instead of high fat high cholesterol fast food and gradually lose your weight in a healthy manner without starving.

Improves Digestion

Pistachios contain high amounts of dietary fiber which aids in digestion.

You should chew pistachios well and enjoy the taste.

If you really chew pistachios well then the dietary fiber in them and the saliva produced in chewing will help improve digestion well.

A handful of pistachios will provide you approximately 5 mg of dietary fiber which is 20% of your daily requirement.

Removes Skin Dryness

The saturated fat in pistachio is excellent nourishment to skin. It stimulates collagen to make skin supple.

A study in Japan found that the women who consume saturated fat do not get wrinkles early.

If you have dry skin then pistachio will get rid of dry skin and make your skin hydrated and normal.

Assists in Iron Absorption

Pistachios are in 2 different ways very important for your iron requirement.

First they are rich in iron. Very few vegetable sources are rich in iron to the level of pistachios. Second they help in iron absorption. So if you have iron deficiency then consume iron rich food items with pistachios for better absorption. Iron in the form of hemoglobin in the blood is very important as it transports oxygen to every cell in the body.

Precautions and Tips

Pistachios are available in many forms. Salted and unsalted, unshelled and shelled roasted etc.

  • Avoid salted pistachios to get most out of these healthy nuts
  • Buy Shelled pistachios and keep them in an airtight jar. They are your best long term healthy snack items.
  • Add them to salads, smoothies or sprinkle them on any other foods of your choice
  • Eat raw for the convenience, crunchiness and good taste

Pistachios are good healthy nuts loaded with fiber protein, vitamins, minerals and antioxidants. Add them to your daily diet routine to get maximum long term benefits.