Benefits of pistachios According to science,
pistachios are:
1. Rich in nutrients:
Pistachios contain many important nutrients.
According to the United States Department of Agriculture (USDA), 1 ounce or approximately 49 kernels of unroasted nuts contain:
Calories: 159
Protein: 5.72 grams (g)
Fat: 12.85 g
Carbohydrates: 7.70 g
Fiber: 3.00 g
Sugars: 2.17 g
Magnesium: 34
milligrams (mg)
Potassium: 291 mg
Phosphorus: 139 mg
Vitamin B-6: 0.482 mg
Thiamin: 0.247 mg
A serving of pistachios provides about 37 percent of the recommended daily vitamin B-6 intake or 1.3 mg for adults.
Vitamin B-6 plays a vital role in the body, particularly in relation to protein metabolism and cognitive development.
2. Low in calories
Pistachios are one of the lowest calorie nuts, which means people can enjoy the health benefits of nuts while more easily staying within their daily calorie limits.
One ounce of macadamia nuts, for example, contains 204 calories, while 1 ounce of pecans provides 196 calories. The same 1 ounce of pistachios contains just 159 calories.
3. Packed with antioxidants
Antioxidants are substances that play a critical role in health. They reduce the risk of cancer and other diseases by preventing damage to the body’s cells.
4. Good for eye health:
The antioxidants lutein and zeaxanthin are essential for eye health. Pistachios are a rich source of both of these substances. Eating a healthful diet, including pistachios, is a promising way to help prevent these eye diseases from developing.
5. Beneficial for gut health
All nuts are rich in fiber, which encourages a healthy digestive system by moving food through the gut and preventing constipation.
A type of fiber called prebiotics may also feed the good bacteria in the gut. Feeding the good bacteria helps them multiply and “crowd out” harmful bacteria.
6. High in protein for vegans and vegetarians
Pistachios contribute to a person’s daily protein needs, at almost 6 g of protein per 1 ounce serving.
7. Helpful for weight loss
Regularly eating nuts helps to reduce the risk of weight gain. Pistachios may be especially beneficial for those who wish to lose weight or maintain their weight thanks to their caloric values and fiber and protein content.
8. Important for heart health.
9. Good for blood sugar balance
Pistachios have a low glycemic index, so they do not cause a sharp rise in blood sugar after someone has eaten them.
10. Reduce colon cancer risk
Pistachios may reduce the risk of some cancers, such as colon cancer, due to their high fiber content.
