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7 Amazing Health Benefits Of Pistachio Nuts

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Pistachios or Pistacia vera are some of the most popular nuts in America. They’re inexpensive, easy to find, and delicious. These nuts are known for their distinct green shade and earthy flavor.

As part of a healthy diet, pistachios will shine. The benefits are surprising and can help both men and women. Here are seven ways pistachios can transform your body.

7 Health Benefits Of Pistachios


1. Prevents Cancer

Pistachios Prevent Cancer

The best health benefits of pistachios are their antioxidant properties. They’re rich in polyphenolic compounds like catechin and gallic acid. These compounds fight free radicals in the body while protecting your cells.

There are even different antioxidants in the skin and seed. However, most people remove the thin layer of skin after cracking the shell. You should keep it on, though. It’s a great way to get even more antioxidants.1


2. Improves Cholesterol

Pistachios Improve Cholesterol

Like all nuts, pistachios have benefits for your cholesterol. Its fat content is 60 percent polyunsaturated and monounsaturated fats, which are the healthy kind. These fatty acids will reduce LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol, leading to a lower risk of heart disease.

Pistachios are also high in fiber, another nutrient that’s known for improving cholesterol levels.2


3. Controls Blood Pressure

Pistachios Controls Blood Pressure

The heart benefits of pistachios also involve blood pressure. Low doses are strong enough to reduce systolic blood pressure, according to a study in Hypertension. High doses, on the other hand, helped constriction of the blood vessels. It even reduced the force of blood flow, meaning less stress on the heart.3


4. Encourages Weight Loss

Pistachios Encourages Weight Loss

If you’re trying to lose weight, eat more pistachios. They’re full of protein and fiber, which will increase satiety. You’ll stay full and be less likely to binge. It’s the key to better weight management!4

To take advantage of pistachios, snack on them in between meals. This will prevent overeating during lunch or dinner.


5. Lowers Diabetes Risk

Pistachios Lower Diabetes Risk

Pistachios have health benefits for diabetes. It’s all thanks to the healthy fats, fibers, antioxidants, and anti-inflammatory substances. Together, they have favorable effects on both postprandial glucose and insulin resistance. It doesn’t even matter if you eat them alone or with meals – you’ll still get these benefits.

Remember, diabetes is linked to heart disease. Lowering your diabetes risk will also limit your chances of developing heart problems.5


6. Protects Eye Health

Pistachios Protects Eye Health

Carotenoids are usually associated with orange fruits and veggies. But pistachios also have these advantages! They’re packed with two carotenoids called lutein and zeaxanthin. In fact, pistachios have the highest levels than any other nut.

The antioxidant properties of lutein and zeaxanthin are powerful. They protect eye tissue from phototoxicity or damage from the sun. It’s an important factor in preventing age-related macular degeneration.6


7. Promotes Bone Health

Pistachios Promotes Bone Health

The benefits of pistachio nuts extend to the bones. They have a surprisingly high content of calcium, potassium, and magnesium. There’s even some vitamin K, which is crucial for bone health. These nutrients strengthen bones and prevent bone-related diseases.7

Safety Notes

If you’re allergic to tree nuts, don’t eat pistachios. They might cause symptoms like hives, coughing, sneezing, rashes, and facial swelling. It can quickly turn into a more severe reaction called anaphylaxis.8

To be safe, always double check food packaging. A product might have hidden pistachios.

From salads to yogurt, you can enjoy pistachios in many ways. However, you should always opt for the unsalted kind. It’s also available as milk, oil, and butter.

References   [ + ]

1. Tomaino, Antonio, Maria Martorana, Teresita Arcoraci, Domenico Monteleone, Corrado Giovinazzo, and Antonella Saija. “Antioxidant activity and phenolic profile of pistachio (Pistacia vera L., variety Bronte) seeds and skins.” Biochimie 92, no. 9 (2010): 1115-1122.
2, 4, 5, 6, 7. Bulló, M., M. Juanola-Falgarona, P. Hernández-Alonso, and J. Salas-Salvadó. “Nutrition attributes and health effects of pistachio nuts.” British Journal of Nutrition 113, no. S2 (2015): S79-S93.
3. West, Sheila G., Sarah K. Gebauer, Colin D. Kay, Deborah M. Bagshaw, David M. Savastano, Christopher Diefenbach, and Penny M. Kris-Etherton. “Diets Containing Pistachios Reduce Systolic Blood Pressure and Peripheral Vascular Responses to Stress in Adults With DyslipidemiaNovelty and Significance.” Hypertension 60, no. 1 (2012): 58-63.
8. Symptoms. Food Allergy Research & Education.