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TEN Surprising benefits of Pistachios

Updated: Dec 20, 2021

Pistachios are one of the most commonly available tree nuts with numerous health benefits. They are an excellent source of protein, antioxidants, and fiber.


Ten surprising benefits of pistachios
Surprising benefits of pistachios

Pistachios have been a part of diet for a few hundred years. Nowadays they are widely used in a variety of dishes from salads to ice creams.

Here are 10 surprising benefits of eating pistachios.


1. Low In Calories

Pistachios are one of the lowest calorie nuts. So you can enjoy the health benefits of nuts while more easily staying within your daily calorie limits.


2. Rich In Nutrients


Pistachios contain many important nutrients like Proteins, Carbohydrates,Fiber, Magnesium, Potassium, Phosphorus, Vitamin B-6 and Thiamin.

Out of which, Vitamin B-6 plays a vital role in the body, particularly in relation to protein metabolism and cognitive development.


3. Good For Healthy Eyes


Pistachios are a rich source of the antioxidants zeaxanthin and lutein which are essential for healthy eyes. Taking a healthy diet, including nuts like pistachios, is a promising way to help prevent eye diseases.


4. Rich In Antioxidants


Antioxidants play a critical role in health by reducing the risk of cancer and other diseases by preventing damage to the body’s cells. Pistachios have higher levels of some antioxidants more than other nuts.

Pistachios have the highest levels of antioxidants including:

  • phytosterols

  • γ-tocopherol

  • xanthophyll carotenoids

They have high antioxidant and anti-inflammatory effects.


5. Keeps Gut Healthy


Nuts are rich in fiber, which encourages a healthy digestive system by moving food through the gut and preventing constipation. Pistachios may increase the levels of beneficial bacteria in the gut which in-turn helps to keep the gut healthy.


6. Rich In Protein


Pistachios contribute to daily protein needs. When compared with other nuts like almonds, hazelnuts, pecans, and walnuts, Pistachios have a higher ratio of essential amino acids, which are the building blocks of protein.


7. Rich In Protein Helps In Weight loss


Eating nuts regularly helps to reduce weight gain. Pistachios are beneficial for those who wish to lose weight or maintain their weight because of their caloric values, fiber and protein content.


8. Keeps Heart Healthy


Pistachios protect the heart by reducing cholesterol levels and high blood pressure. According to study two portions of pistachios daily reduces the risk of cardiovascular disease. Pistachios have the strongest effect among all the nuts on reducing both systolic and diastolic blood pressure.


9. Keeps Blood Sugar In Balance


The low glycemic index of Pistachios helps in not causing a sharp rise in blood sugar after consuming them. Eating pistachios reduces high blood sugar when eaten with a carbohydrate-rich meal, such as white bread. The researchers suggest that this is one of the ways that nuts lower the risk of diabetes.


Another study suggests that people with diabetes eating pistachios as a snack is beneficial for blood sugar levels, obesity, inflammation markers and blood pressure.


10. Reduces Risk Of Colon Cancer


Pistachios can reduce the risk of colon cancer due to their high fiber content.



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