Benefits of pistachios are a lot, and these nuts are delicious to eat.

These are seeds of a tree (Pistacia Vera) and contain healthy fats, protein, fiber, and antioxidants. There are several essential nutrients in pistachio nuts that are helpful for weight loss and protects heart and gut health.

People have been eating pistachios for a long time. Nowadays, they’re used in baking, cooking, and desserts. Here are 11 nutritional benefits of eating pistachios.

1. Nutrients in Pistachio Nuts

Pistachios are full of nutrition, and 28 grams serving contains the following;










12grms (90% Healthy Fats)





Vitamin B6








As I described in the beginning, pistachios are high in protein, fiber, and antioxidants. These are also a great source of vitamin-B6 and potassium.

Vitamin-B6 is important for various human body functions. The main is blood sugar regulation and the hemoglobin formation.

2. Antioxidants

If I say pistachios are one among the most antioxidant-rich nuts, that’s true. Antioxidants are vital for human health. The Lutein and Zeaxanthin (antioxidants) found in pistachio promote eye health.

Antioxidants prevent human cell damage and play a key role in reducing the risk of many diseases.

They protect human eyes from damage caused by blue light and age factor. These are also helpful to protect against cancer and heart disease.

3. Low Calories

While eating nuts has various health benefits, they’re high in calories. If compared with other nuts, pistachios are the lowest-calorie nuts.

One ounce pistachios contain 156 calories, on the other hand;

  • Walnuts 183
  • Pecans 193

4. Pistachio Nuts are High in Proteins

Pistachios are second just to almonds in comparison to protein content. Pistachios contain about 20% protein of their weight.

They moreover have a lot of essential amino acids, which are the building squares of protein. These amino acids can’t be produced by the human body.

Pistachios contain more protein than calories. The values are high as compared with other nuts.

5. Amino Acids in Pistachio Nuts

The human body can’t produce amino acids. These are considered essential and mostly obtained from the diet. One of these amino acids is L-arginine, which is present (2%) in pistachios.

L-arginine converts into nitric oxide, which helps to dilate blood vessels.

6. Pistachio Nuts for Weight Loss

Nuts are considered as the most weight-loss friendly foods. Eating pistachio may help with weight loss.

Pistachios are wealthy in fiber and protein; they help you feel full and eat less.

According to a study of a 12-week eating plan. The people who ate 1.9 ounces of pistachios daily had a double reductio1n in weight, as compared to a group who ate 2 ounces of pretzels.

A more 24-week study of overweight people shows the following results. Individuals who take pistachio lost 0.6 inches from their waistlines, as compared to those who did not eat.

7. Fat Reduction of Pistachio Nuts

The healthy nutrients of pistachio help to reduce fat from the body. Study results showed the reduction of fats by using nuts.

It is because fat substance stuck inside the cell dividers, shielding them to prepare in the gut.

8. Healthy Gut

The high fiber content of pistachios is good for your gut bacteria. Eating pistachios may increase the number of butyrates.

Fiber passes your stomach undigested. The fiber prepared by the extraordinary microorganisms in your gut, as prebiotics.

Gut bacteria may have several health benefits. They reduce the risk of digestive disorders, cancer, and heart problems. By eating pistachios you can increase the number of butyrates.

9. Pistachio Nuts Lowers Cholesterol and Blood Pressure

Pistachios may reduce occurrence of coronary illness in different ways. Pistachios bring down blood cholesterol and, enhance circulatory strain. It helps lower the risk of coronary disease.

Studies showed that eating pistachios help bring down cholesterol levels. According to studies, reducing calorie intake in your diet can often lower blood lipid levels. Add pistachios to your eating routine to get more health benefits.

These studies showed the results of a decrease in LDL and increments in HDL cholesterol. Results also proved lower blood lipid values.

A 4-week study on individuals with high LDL cholesterol shows a 9% decrease in LDL values. People who consume 10% of their daily calories from pistachios brought down their LDL by 9%.

In another study, experts added pistachio in the Mediterranean diet group. The group is successful to bring down LDL values by 12% by consuming 20% of calories from pistachios.

Following a month on this routine, they observed a 23% decrease in LDL cholesterol. 21 % decrease in total cholesterol and a 14% decrease in triglycerides. Besides, pistachios help to bring down circulatory strain more than different nuts.

Eating pistachios lowered the circulatory strain by 1.82 mm/Hg, to 0.8 mm/Hg. According to these studies pistachios are good to control blood cholesterol as other nuts.

10. Good for Blood Vessels

The endothelium is the internal covering of veins. When endothelial brokenness occurs it causes coronary illness.

Endothelial brokenness can describe by low vasodilation, which causes lower bloodstream. Nitric oxide in pistachios can increase the vasodilation process.

Vasodilation is the enlarging or widening of veins. It causes veins to expand the smooth cells in the endothelium to unwind.

Pistachios are a great source of amino L-arginine, that converts into nitric oxide in the body. Vasodilation provides relaxation to blood vessels and widens them to increase blood circulation. These small nuts perform a vital job in improving vein health.

Case Study Results

A group of people uses 1.5 ounces of pistachios daily for three months. The result was a higher endothelial capacity and vascular firmness. In another study, the endothelium vasodilation enhanced by 30% after consuming pistachios.

The appropriate bloodstream is vital for a human body to function properly, including erectile deficiency. Erectile deficiency is one of the problems caused by low bloodstream. In a study on erectile deficiency, the problem shows positive results by eating 3.5-ounce pistachio for 3-weeks.

Pistachios perform a critical job in vein health. L-arginine in pistachio converts to nitric oxide and widens your veins.

11. Help Lower Blood Sugar

Pistachios are high in carbohydrates than most nuts. They have a low glycemic record. It means they don’t cause high glucose.

Experts have demonstrated that eating pistachios can affect your glucose levels. According to a study when 2 ounces of pistachios added to a starch-rich eating routine. There is a 20% to 30% decrease in blood glucose levels.

In a study on type-II diabetes patients a 9% decrease shown in fasting glucose by eating 0.9 ounces of pistachios. They use pistachio as a nibble two times a day for 12 weeks.

The fiber, fats, magnesium, and phenolic in pistachio are good for blood glucose.

So, adding pistachios to your eating routine may help control your glucose levels. Pistachios have a low glycemic profile, which may help lower glucose levels.

Enjoy the Heavenly Flavor of Pistachio

You can include pistachios in food in various ways like; add to salad, use in baking, and different treats and dishes.
You can also make some delicious, green-shaded treats like pistachio gelato or cheesecake with pistachios. Like other nuts, you can also make pesto and nut margarine with pistachio.

Pistachios contain healthy fats, fiber, protein, anti-cancer agents, Vitamin-B6, and potassium.

Their medical advantages are a lot, like;

  • Beneficial for gut health
  • Brings down cholesterol and glucose
  • Helpful for weight reduction
  • Good for eye and vein

Also, they’re heavenly in taste and enjoyable to eat. For a long time, people are getting pistachios benefits.

How to eat them with shell or without the shell?

Pistachios are available in both forms. The shell of pistachio is not eatable. Buy a pack of in-shell pistachios is useful for careful eating. Cracking shelled pistachios are fun and need energy.

The cracked shells likewise provide you with a visual insight of what number you have eaten. In-shell pistachios provide 41% fewer calories than shelled pistachios.

If you like to eat, always buy pistachios in the shell, to get the advantage of careful and calculated eating. Buy without the shell if you are going to use them for baking and cooking.


There may be some questions in your mind; let me clear these questions.

Q: Can the use of pistachios make you fat?

Many of us avoid pistachios and other nuts. As the usage of nuts increases weight. We are wrong! When you add these in a moderate quantity and counted calories, they may aid weight loss.

Q: Are pistachios high in sodium?

The salted pistachios are high in sodium. Unsalted pistachios are an excellent choice for low-sodium intake.

Q: Pistachio snacking is bad for your appetite?

The recommended dose of 1 ounce is good for your appetite. Never use pistachios or other nuts at mealtime. Include them in your balanced diet for health benefits.

Q: Are pistachio good for heart health?

As a nutritious food pistachios are tasty and healthy. They offer health benefits, especially for the heart, and gut.

Q: What sort of pistachios are good for you?

Eating pistachios is a good way to improve health and wellbeing. Always use plain, unsalted, in-shell pistachios. Avoid eating more than one ounce daily.

Pistachios are available to buy online and in your near grocery stores.