The health benefits of pistachio nuts include a healthy heart, weight loss, and anti-macular degeneration. It helps blood, cerebrum, and skin health.

What are Pistachio Nuts?

Pistachios are seasonal and most eatable nuts and utilized everywhere in the world. Pistachio nuts came from the Anacardiaceae family of Pistacia Vera.

A pistachio tree takes around 10 to 12 years to grow the drupe. The drupe contains natural seed inside, which is pistachio. The pistachio nuts are available throughout the year.

Pistachios nuts contain healthy fats, fiber, protein, and anti-cancer agents. People have been eating pistachios for more than 9000 years. If you want to learn more about all the benefits, below lines are for you.

Let’s have a look on the detail of all benefits you can get from the pistachios.

Nutrition chart of Pistachio Nuts




557 Kcal



27.97 g








Dietary Fibers










Pantothenic Acid







0.160 mg





Vitamin A



Vitamin C



Vitamin E








1025 mg







1.3 mg



4.15 mg



121 mg



1.2 mg



376 mg















The cell strengthen properties of pistachio are highest among other nuts. They provide many health advantages in many ways, which are as follow.

What Are The Benefits Of Pistachios?

There is a list of all benefits of pistachio nuts for human health;

1. Pistachio Nuts for Heart Health

Research has shown that the use of pistachios protects from cardiovascular illnesses. Pistachios can bring down LDL, and this cuts the danger of coronary illness by 12%.

Pistachios additionally change your circulatory strain reaction to blood pressure. They bring down lipoproteins, which are a hazard for coronary illness. They widen your veins because of amino acids. L-arginine in pistachio improves the bloodstream and brings down circulatory strain.

2. Pistachio Nuts for Diabetes

Glucose and insulin levels can bring down by eating pistachio. They increase peptide 1, a hormone that controls glucose levels in people with diabetes.

An Iranian study proves that usage of pistachio nuts can affect glycemic control, circulatory strain, and even weight in diabetes patients.

3. Pistachio Nuts for Gut Health

The fiber in pistachios works for gut health. It helps to improve digestion and avoids clogging. The microbes in your stomach process the fiber of pistachio nuts and act as a pre-biotic.

The fiber converts to gut microbes to make them mature and deliver short-chain unsaturated fats, which have many advantages.

They cut the chances of malignant colon growth and enhance stomach health. Butyrate is one of these helpful short-chain unsaturated fat, which used to build microscopic organisms in the gut.

4. Pistachio Nuts for Inflammation

According to the Arthritis Foundation, pistachios are wealthy in monounsaturated fat and protein. The monounsaturated fat provide relief to inflammation and provide quality protein. Studies have shown the tremendous anti-inflammation properties of pistachios can use for inflammation.

5. Pistachio Nuts for Weight Reduction

The fiber in pistachios can keep you feeling full for a long time. It shields you from snacking and helps to reduce weight. The protein in pistachio keeps you satisfied and lessens cravings for food.

According to studies pistachios are good to keep you away from snacking. This would be helpful for triglycerides. They are a healthy diet to get in shape. If you are worrying about the fat content, don’t worry these are monounsaturated fats which are good for you.

6. Pistachio Nuts for Vision Health

Pistachios have the most noteworthy quantity of lutein and zeaxanthin among all nuts. Lutein and zeaxanthin are suitable for the human retina. The use of pistachio nuts prevents vision issues like age macular degeneration and eye waterfalls.

According to studies, the unsaturated fats in pistachios can improve your eye health, but more study required. Zinc is another vital mineral in pistachios which is an imperative supplement for the eyes.

7. Pistachio Nuts for Brain Nourishment

Pistachios, like other nuts, are a good source of vitamin-E, which works as an anti-aging agent.

Research shows that pistachios can improve mind frequencies more than other nuts. Improved mind frequencies are good to enhance learning and hand to eye coordination.

Pistachio nut oil works the same as other nut, good for cerebral aggravation and saves the unsaturated fats in mind. The anti-cancer agents in pistachio protects your brain from malignant tumor.

8. Pistachio Nuts for Immunity

Zinc and vitamin-B6 in pistachios help to improve the immune system. To strengthen your immune system, you must add pistachio in your eating routine. Pistachios are the first ancient nuts, and they are one of the main two nuts referenced in the Bible.

9. Pistachio Nuts for Sexual Health

Many studies results showed that pistachios support sexual health. Studies prove that pistachios enhance the sexual performance. Eating a handful of pistachio nuts each day for 3 weeks found to enhance sex drive in men.

Arginine, phytosterol, and protein in pistachio are also suitable for erectile dysfunction.

10. Pistachio Nuts for Estrogen

Among all nuts, pistachios have the most noteworthy quantity of phytoestrogens. Phytoestrogens enhance estrogen levels, which aid the menstrual cycle and other sex characteristics.

11. Pistachio Nuts for Pregnant and Breastfeeding Moms

Pistachios offer a significant part like other supplements that are vital in pregnancy. They can benefit breastfeeding moms, particularly in means of milking.

Nursing moms should use the pistachio as a snack to benefit their own and their child’s health. Eating unshelled pistachios is fun and provides good nutrition.

12. Pistachio Nuts for Anti-Aging

Vitamin-E protects the skin from UV and delays the indications of being old or aged. The copper plays a role in the creation of elastin, which keeps away wrinkles and skin tears. Furthermore, Vitamin-B6 protects the skin and hair.

In a study, mice treated with Vitamin-E show less UV harm on the skin. Pistachios are a great source of Vitamin-E, and enable safeguard to skin health.


How to eat pistachio nuts?

You can open the shell and eat the nut, or you can buy a pack of shelled pistachios. Pistachios are available in salted and plain choose as per your needs.

How to store pistachio nuts?

If you want to store them for a couple of days, you can put the nuts in re-sealable bags and store them in the kitchen. For longer periods, put the nuts in an airtight jar and store in the fridge.

Why are pistachio nuts so costly?

The pistachio trees have two necessities to develop cold winters and long summers. These limit the regions to grow them.

How to tell if pistachio nuts are rotten or spoiled?

Bad smell and bitter taste of pistachios is a sign of rotten or spoiled.

How many pistachio nuts you can eat daily?

You can have 1.5 ounces to 3 ounces daily, around 30 pistachios contain 100 calories.

Is there any reaction to eating pistachio nuts?

Consumption of a large number of pistachios can prompt weight gain. They are low in sodium, but salted pistachios have high measures of salt. Eating salted pistachio can raise circulatory strain levels.

Too many pistachios can cause gastrointestinal inconveniences. Even though not dangerous, but can cause blockage in gut, loose motion, and farts.

What’s More!

Pistachios have a sweet taste and beautiful color shade of green and purple. These are seasoned nuts, growing in the Middle East for many years.

Like every nut, pistachio is wealthy in helpful supplements. Pistachios have so much nutrition that sets them apart from other nuts.

You can eat pistachios alone, add them to a salad bowl, blend them with fruits, baking, or as a coating for fish or meat. These qualities and nourishing advantages are enough to add them to your food.

A Rich Source of Protein

Most nuts contain a lot of protein, and pistachios are top on the list. One ounce serving of pistachio (around 49 pistachios) contains 6 grams of protein.

Your body converts this protein into amino acids, which can use to fix tissue or make new particles. Besides, eating protein-rich food causes you to feel full. It lessens the urge of taking more food. Pistachios are ideal for a mid-evening snack.

Pistachio Nuts Fatty Acids

Pistachios are a high-fat food, yet that is not a terrible thing. Per serving pistachios contain 13 grams of fat. 2 grams of immersed fat that relate to cardiovascular illness. The remaining are polyunsaturated and monounsaturated fats, which secure the heart.

The Omega-3 unsaturated fat in pistachios lowers the LDL and increases HDL cholesterol. Pistachios contain alpha-linolenic acid (ALA), a kind of Omega-3 unsaturated fat that can convert to DHA and EPA.

The other source of these two different types of Omega-3s is meat. So, for vegan pistachios are a good source of the omega-3 unsaturated fats.

Good for Cell Strength

Pistachios contain anti-cancer agents, including lutein, beta-carotene, and gamma-tocopherol. Beta-carotene converts to Vitamin-A and gamma-tocopherol Vitamin-E.

These both have high cell strengthen capabilities. Pistachios help to lower the oxidative process with the help of these nutrients. According to studies use of pistachio nuts in moderate quantity is good to lower LDL cholesterol.

A Source of Mineral Phosphorus

Phosphorus is a component that is fundamental for our physiological working. Phosphorus in pistachio provides additional support to physiological responses.

Getting enough phosphorus, guarantees to maintain vitality, and reinforce the bones. One ounce serving of pistachios contains 137mg of phosphorus, that’s 14% of the DV.

A Source of Vitamin-B6

Vitamin-B6 has many health advantages. The inability to get enough Vitamin-B6 can lead you to cardiovascular problems. Getting Vitamin-B6 through your eating routine may enhance your cardiovascular and cerebrum healthy.

Ladies need 1.5 mg of Vitamin-B6 daily, while men need 2 mg daily. One ounce serving of pistachios contains 0.4 mg of Vitamin-B6, which helps to achieve the required value.

How to add pistachio nuts in daily routine?

Pistachios can be mixed with other nuts for cooking and baking. You can eat them straight from the bag or you can use these nuts in different ways like;

  • Blend them into baking treats or sprinkle on plates of mixed greens.
  • You can make a pistachio pesto by mixing with basil, garlic, olive oil, and parmesan cheddar cheese.
  • Add them to enhance the flavoring of meat and vegetables.

Why you are waiting, grab a pack of pistachio and add them to your cake recipes, or use them as your shake topping or as you like.