Pistachio nuts are one of the healthiest nuts to eat. They are rich in phytosterols, antioxidants, unsaturated fat, carotenoids, vitamins and minerals, and fiber. Pistachios are one of the lowest-calorie nuts, with more nuts per serving than any other. They work to lubricate the intestines and keep the liver and kidneys healthy.
Cholesterol
The Food and Drug Administration said in 2003 that evidence suggests that eating 1.5 ounces of most nuts, such as pistachios, daily may reduce the risk of heart disease. In 2008, the American Journal of Clinical Nutrition reported that, in a study, pistachios were found to actively lower harmful cholesterol levels.
Phytosterols
Phytosterols, or plant sterols, have been shown in many studies to reduce bad cholesterol, or LDL. Pistachios are a rich source of phytosterols, which are believed to block absorption of cholesterol from food.
Antioxidants
Pistachios contain more than 10 different antioxidants, such as lutein and naringenin. These antioxidants have been shown to help stave off diseases such as cancer and heart disease.
Fats
Almost 90 percent of the fat found in pistachios is the unsaturated, healthy type. Oelic acid, a monounsaturated fat, and linoleic acid, an essential fatty acid, are both found in pistachios. These fats can help reduce blood cholesterol levels when they replace saturated fats in the diet.
Carotenoids
Pistachios also contain a significant amount of lutein and zeaxanthin. These carotenoids have been associated with a lower risk of age-related macular degeneration. Pistachios are the only nut to contain high levels of these two substances.
Vitamins, MInerals and Fiber
Pistachios are a good dietary source of copper, phosphorus and manganese, as well as Vitamin B6. These all help keep the body functioning well. A serving of pistachios also contains 3 grams, or 12 percent, of the recommended daily amount of fiber.
References
- Pistachio Health
- "Rawsome! Maximizing Health, Energy and Culinary Delight With the Raw Foods"; Brigitte Mars; 2004
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