What Are The Benefits Of Eating Pistachios?

The pistachio nut is an edible green kernel related to the cashew nut that grows on trees in the Mediterranean region. Pistachios are known for their distinctive "split" shell. Popular for snacking, as an ice cream flavor, or candy ingredient, particularly with nougat, this distinctive green-hued nut can be roasted and salted while whole or still in the shell, according to Leslie Beck, R.D. Like many nuts, pistachios are high in essential nutrients and may offer cardiovascular benefits.

B Vitamins

Pistachios are a source of two of the B vitamins essential for human health: thiamin or vitamin B1 and vitamin B6, according to ELook.org. A 1-oz. portion of dry-roasted pistachios provides 0.24 mg of vitamin B1, or 15 percent of the recommended daily value, and 0.36 mg of vitamin B6, or 17 percent of the DV. Vitamin B1 promotes a healthy nervous system and, in conjunction with other B-vitamins, helps releases energy from the foods you eat. Vitamin B6 is essential for protein metabolism, making red blood cells and is used to break down glycogen, or stored energy in the liver and muscles, into glucose or energy your cells can use as well as keeping your blood sugar levels steady. Vitamin B6 also plays a role in manufacturing brain chemical messengers, or neurotransmitters, such as dopamine and serotonin and dopamine.

Mineral-Rich

Pistachios provide a healthy dose of the major mineral phosphorus, as well as the trace minerals manganese and copper. A 1-oz. serving of dry roasted pistachios provides 135.8 mg of phosphorus or 13 percent of the DV; 0.36 mg of manganese or 17 percent of the DV; and 0.37 mg of copper or 18 percent of the DV. Phosphorus is necessary for maintaining strong bones and teeth, is part of your cellular genetic material or DNA and is needed for growth and development. Manganese helps form bone and plays a role in energy metabolism. Copper works with iron, another trace mineral to form hemoglobin, aids in the synthesis of collagen and participates in energy metabolism.

Protein and Healthy Fats

A 1-oz. serving of dry roasted pistachios provides 6 g of protein. Protein is a macronutrient, or one needed in larger quantities. The building blocks of protein, amino acids, are important for building cells and body tissues; as well as manufacturing hormones, some enzymes and all antibodies -- necessary for optimum immune system function according to the McKinley Health Center of the University of Illinois at Urbana-Champaign.

Like many nuts, pistachios are high in fat, providing 12.8 g per 1-oz. serving but just over half of the fat is in the form of heart-healthy monounsaturated fat, the same type of fat found in avocados. According to the American Heart Association, monounsaturated fats help maintain your body's cells; can help reduce bad or "LDL" cholesterol levels; and may lower your risk of heart disease and stroke when consumed in moderation and as part of an overall healthy diet.

Lower Cholesterol

Another benefit of this green nut is that it is a source of dietary fiber, providing 3.2 g per 1-oz. serving and meeting over 12 percent of your daily requirement. The cholesterol-lowering benefits of pistachios appear to be due, at least in part, to their dietary fiber and monounsaturated fat content. According to a research study published in the "Journal of the American College of Nutrition" in April 2007, 15 individuals with mildly elevated blood cholesterol levels, who ate a diet consisting of 15 percent of calories from pistachio nuts, or 2 to 3 oz., over a four-week period favorably improved blood cholesterol levels.

What Are the Benefits of Eating Pistachios?

B Vitamins

Mineral-Rich

Protein and Healthy Fats

Lower Cholesterol

References

Must see: Photo Galleries

20 Of The Smartest Fitness Trainers You Might Not Know

The 13 Activities You Do The Most

20 Fitness Gadgets That Actually Work

Member Comments