Have you been looking for a healthy snacking option? It’s time to say goodbye to junk food with a bowl of nuts. One such variety discussed in this article is the Pistachio nuts. It is believed that pistachios were known to humans since 7000 BC and its relation with us continues till today. Pistachio in Hindi is called “Pista” and “PistaPappu” in Telugu. Pistachios are loaded with many vitamins and minerals. They are a rich source of proteins, antioxidants and even dietary fibre. Let’s learn more details about some of the best pistachio benefits to health, hair and skin.

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What Are Pistachios?

Pistachio, although categorized as nuts, is technically the seed of a fruit. Its scientific name is Pistacia Vera and belongs to the Anacardiaceae family. It has a cream coloured shell, which reveals a green coloured nut with a red outer covering. The green part is quite sweet, with a creamy taste. Pista dry fruit is often served with a salt seasoning to make it taste even better.

Are Pistachios Healthy?

Pistachios are one of the healthiest foods on the planet. They are laden with healthy fats which promote a healthy heart. Consuming at least one portion of Pistachios in our daily diet can help in dealing with digestive disorders, immunity issues and even diabetes. They are also known to strengthen our vision and improve the quality of our well-being.

Pistachios Vs Almonds:

Pistachios and Almonds are healthy in their own ways. They offer good fats, offer almost the same number of calories. However, when it comes to calcium levels, Pistachios provide only 4 % of RDI, while Almonds meet 10 % of RDI. When it comes to iron levels. Pistachios offer 8 % of RDI, while Almonds offer 6 %. Adding both the nuts in your diet can help you get all the essential goodness in them.

Nutritional Benefits of Pistachios:

Listed below is the nutritional value of Pistachios per 100 gms:

  • Total Calories: 562
  • Total Carbohydrates: 28 gm
  • Dietary Fiber: 10 gm
  • Total Fat: 45 gm
  • Vitamin A: 8 %
  • Calcium: 10 %
  • Vitamin C: 9 %
  • Iron: 21 %
  • Vitamin B6: 85 %
  • Magnesium: 30 %

How To Eat Pistachios?

The best way to eat pistachios is by de-shelling them. You can just split them open with your finger or using a nutcracker. Many brands also offer de-shelled pistachios for ready-to-eat purposes. You can even add Pistachios in soups for a creamy consistency and as an alternative to dairy. They can be used in salads, in roasted forms and as a garnish on cakes and desserts.

How Many Pista To Eat Per Day?

Doctors and nutritionists recommend a daily serving of 1.5 ounces to 3 ounces per day, which is equal to one to two handfuls, depending on the age, gender and health condition of the person. You can replace your junk with Pistachios as a mid-meal snack to reduce hunger cravings.

Health Benefits of Eating Pistachios:

In doing so you would have fullness and the benefits of the nut as mentioned. Yes, you also would gift your body all the vitamins, minerals and nutrients it needs as well. So let’s take a look at the health benefits of pistachios today, shall we?

1. Pistachios Improve Heart Health:

A happy heart when you consume pistachios daily says, experts. This is because the pistachio helps the body control and lower the cholesterol levels in the bloodstream. People who prefer low-calorie diets would have most of the good calories coming from a bowl of pistachios every day. Studies and research have shown that a bowl of pistachios had on an empty stomach help the calories fall down and brings the cholesterol levels down as well, say sources.

This is because the nut has large amounts of l-arginine in it, the reason why arteries within getting flexible and no more blood clots to worry off, which if ignored leads to attacks and strokes. Pistachios have a lot of vitamin E in them which helps do away with the cholesterol plaque that builds up in the arteries too.

2. Pistachio Nuts are Good for Weight Loss:

Lose weight now, ask the pistachio how. For those who love munching on pistachios and other nuts, would be able to control their weight and waistline, say experts. This is because there is a lot of fibre in the pistachio, which helps control hunger pangs, keeps you feeling full and also would help with lowering the need to overeat as well. pistachios also have healthy fats in it, which actually helps with the calorie count and that’s why one should consume a bowl of pistachios every day, say, experts.

3. Regulates Blood Sugars:

The Pistachio benefits for diabetes patients are unbelievable! Type 2 diabetes especially can be done away with or lowered, when pistachios are consumed, say experts. The body needs good amounts of phosphorus for that, and such a mineral is found abundantly in pistachios too. Proteins need help breaking down and turning into amino acids, which the mineral will help with. One needs to have pistachios so that the glucose tolerance is kept in check and the levels are brought down as well.

4. Improves Hemoglobin:

Clean and healthy blood levels now possible, by having pistachios every day, say experts. This is because the humble pistachios contain plenty of vitamin B6, a source of goodness for the making of haemoglobin, say experts. Haemoglobin helps our bodies carry oxygen in the bloodstream, to all cells in the body. When there is an increase in the oxygen amounts in the blood, the body would function well and the bloodstream stays clean too

5. Stimulates Nervous System:

Pistachios help the nervous system stay safe and in good health as well, thanks to the abundance of vitamin B6 found in it. Amines are messaging molecules found in the body which need amino acids to aid in development and creation. B6 here helps with myelin formation, which creates a protective sheath around the nerves too. The enzyme also helps with the development of melatonin, serotonin, gamma-aminobutyric acids and other acids which keeps the nerves calm and happy.

See More: Orange Benefits For Skin

6. Sharpens Vision:

For twinkling eyes have a bowl of pistachio nuts every day, say, experts. This is because, pistachio contains carotenoids which have zeaxanthin and Lutein, both of which are antioxidants that keep the eyes protected. These are antioxidants which help fight free radicals and can bring down the cause of macular degeneration too that happen with age. When macular degeneration is brought down, one wouldn’t suffer from vision loss and other eye problems as well, say experts.

7. Boosts Immune System:

A healthy immune system is possible with the consumption of pistachios, say experts. This is because of the abundant availability of B6 in the body. B6 works wonders for the body and the brain and helps fight infections on various levels too. The enzyme also helps make healthy RBC in the body, maintains the lymph glands and spleen, thymus and lymph nodes too, say experts.

8. Offers UV Protection:

With the help of pistachios, skin health is taken care of thanks to the abundance of vitamin E found in it. The fat-soluble antioxidant would help cell membranes live longer lives, fight free radicals and gives the body beautiful supple skin as well. Thanks to the vitamin E present in the pistachio, the skin is also kept protected from the harmful UV rays of the sun too, which can make the skin age before time as well.

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9. Moisturizes Skin:

The benefits of Pistachio nuts for skin are numerous. People those who are having very dry skin would be beneficial. It consists of fatty acids inconsiderable amount. For this reason, pistachios are used in various therapies like massage therapy and aromatherapy to eliminate the dryness. The vitamin E which is present in pistachio inadequate amount acts as an antioxidant and it protects the skin from the UV rays which leads to various skin diseases. Pistachios also act an anti-ageing which makes your skin younger and refreshing. The oil present in it provides a moisturizing.

10. Imparts Better Digestion:

Pistachio consists of dietary fibres that provide better digestion. This source of fibre is very essential for the proper digestion of the food. Apart from other nutrients and components, fibres are essential for digestive issues and bowel problem. It helps in the proper functioning of our digestive system properly. Digestive issue or constipation problems are very common among many people. So never ignore this quality of pistachio.

See More: Benefits Of Olives

11. Nourishes Hair:

There are many benefits to eating Pistachios. It helps to make hair stronger and flexible. Pistachio which is similarly beneficial for the skin offers many hairs cares. It contains a good quantity of biotin which basically fights against the hair loss. The main factor that leads to hair loss is a deficiency of biotin. It again helps to nourish the dry hair and helps to increase the flexibility of hair strands. Deep nourishment is being done by using the hair mask of pistachios.

Pistachios simply provide a solution for dehydrating and split ends or any further damage caused. The roots of the hair get strengthened and also the hair locks are made stronger by consuming pistachios. Fatty acids are very essential for proper hair growth that stimulates healthy growth of hair strands.

12. Supports Better Body Functions:

Pistachios also consist of various nutrients among those Vitamin B6 is the important ones which are essential for our nervous system. This vitamin acts as a protein in order to carry oxygen quantity in our blood and haemoglobin count gets increased. It basically helps to transmit the nerve impulses properly in order to provide healthy functioning of our body.

The nervous system plays an important role in our body. Any disorder in the nervous system leads to serious illness. Amino acids are needed for the messaging molecules which are amines and the amino acids are mainly dependent on the presence of vitamin B6 in our body. A sheath which is called myelin is formed by this vitamin around nerve fibre.

13. Pistachios Benefits for Brain:

The different glands work properly and that makes your body healthy. The nutrients in pistachio nuts provide a good supply of oxygen to the blood and also a proper supply of blood would contain much more White Blood Cells. It is required in adequate quantity in order to fight against any infection or disease. Pista dry fruit benefits in the healthy working of many glands like thymus, spleen, etc. Vitamin B6 is very essential in increasing the amount of oxygen in our blood and hence it leads to increase haemoglobin count. Higher the amount of oxygen in the blood, more active in our brain which makes our brain healthy.

14. Prevent Cancer:

Of the many uses of Pistachio nuts are for its antioxidant properties. The antioxidants present in pistachios helps to neutralize free radicals present our body which basically causes heart diseases, cancer and other diseases. Also, vitamin B6 helps to increase the WBC that prevent us from various infections and also from cancer. Studies have shown that the antioxidants present in it are very helpful which are also extracted in order to various food items.

15. Enhances Gut Health:

Pistachios are known for their probiotic properties, which can encourage gut flora. These nuts also contain dietary fibre, which can help in adding bulk to the stools and promote a seamless movement. Besides preventing Constipation, Pistachios also contain many phytochemicals, which can alter the composition of the stomach bacteria. This is one of the best benefits of eating Pistachios.

See More: Oregano Uses And Benefits

16. Pistachios Combat Inflammation:

Studies show that inflammation in the body is the main cause of heart diseases and other serious ailments. Pistachios have many anti-inflammatory agents which can effectively reduce the inflammation at the cellular level. It is recommended to have a portion of pistachios to promote better heart health.

17. Pistachio Improves Male Fertility:

One of the key problems faced by many men is with low sperm quality and count. Pistachios are considered to be one of the best natural remedies to treat erectile dysfunction in men. Also, by supplying the body with vital nutrients, Pista benefits for men are numerous to help them enjoy sexual life. This is one of the best health benefits of pistachios.

18. Fights Premature Ageing:

Pistachios are laden with Vitamin E, which can effectively reduce the signs of ageing. This incredible nutrient nourishes the skin and protects it from harmful rays of the sun. It also reduces the formation of wrinkles, fine lines and blemishes, which are can make you appear older. Using pistachios topically can bring a younger, brighter look to your skin.

19. Benefits Of Pista During Pregnancy:

Nuts are an integral part of a pregnant woman’s diet. Especially, pistachio nuts can support a healthy pregnancy with its important vitamins and minerals. Copper present in these nuts, increase the red blood count needed to oxygenate the cells in the body. They also offer relief from joint pains, constipation and many infections. This is why doctors recommend eating Pistachio in pregnancy.

Pistachio Side Effects:

Now that you have learnt the many health benefits of Pistachios, let us also understand some of the side effects of eating too many pistachios:

  • Abdominal Pain
  • Indigestion
  • Flatulence
  • Constipation
  • Bloating
  • Eating Salted Pistas can increase sodium levels.
  • Cause overheat in the body

Don’t these health benefits of pistachios surprise you? Not only do they make for a delicious snack, but also charge you up with their amazing nutrients. However, many people indulge in salted or flavoured Pistachios, which are dumped with excess sodium and artificial agents. These can outweigh the benefits of pistachios and make them harmful to health. It is always advisable to eat plain, unseasoned nuts to enjoy guilt-free eating!


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.