Pistachios, like other nuts, are often rejected as a healthy diet item due to their high fat content. You may be wise to reconsider, because pistachios offer a wide range of beneficial nutrients. Enjoy a handful of pistachios as a nutrient-dense snack or incorporate them into different foods and recipes. Add to dry cereal, trail mix or include in home-baked bread or muffins. Any way you eat them, pistachios supply multiple essential nutrients.
Unsaturated Fats
Pistachios contain quite a few grams of fat, most of which are heart-healthy unsaturated fats. One serving of pistachios contains 13 g of fat, 11 of which are unsaturated fats; the same serving also contains 7 g of monounsaturated fat and 4 g of polyunsaturated fat, both of which may help protect heart health by lowering cholesterol levels. In his book "The 150 Healthiest Foods on Earth," Jonny Bowden writes that pistachios may help to normalize your blood pressure.
Fiber and Protein
All nuts, including pistachios, supply some fiber. One serving of pistachios has 3 g of beneficial fiber. Your body needs a sufficient intake of fiber to promote proper digestion. A diet high in fiber has been linked to a reduction in cholesterol and heart disease. Eating plenty of fiber helps ensure that your body is able to flush out cholesterol and toxins so your arteries remain clear and strong. Pistachios also supply 6 g of protein per serving. Protein helps protect muscle health and provides you with energy.
Vitamin E
Vitamin E is considered a potent anti-oxidant that helps protect your immune system. One serving of pistachios supplies 4 percent of your daily requirement of vitamin E. Bowden notes that regularly eating pistachios may help boost your immune system and keep it strong. Gamma-tocopherol, the type of vitamin E in pistachios, is more of a health booster than the type found in supplements and other foods.
Vitamins and Minerals
All nuts are rich in magnesium; pistachios supply a concentrated amount in just one small serving. A serving of 49 pistachio nuts provides 8 percent of the daily need for magnesium. Magnesium is essential for proper function of your muscles, including your heart. Pistachios supply 4 percent of your folic acid needs and 4 percent of your calcium needs. One serving of pistachios also provides 6 percent of your daily iron requirement.
References
- The Green Nut: Pistachio Health and Nutrition
- "The 150 Healthiest Foods on Earth"; Jonny Bowden; 2007
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