Pistachio nuts are both delicious and nutritious. They make a good snack, and you can add them to salads, main dishes and desserts. You don't need to feel guilty if you indulge in moderate amounts of these nuts from time to time. They provide a number of essential nutrients and may also have beneficial effects on your health.
Nutrition Facts
A 1-oz. serving of pistachio nuts contains 160 calories, 6 g of protein, 3 g of fiber and 15 g of fat, only 2 g of which is saturated fat. This serving of pistachio nuts also provides 25 percent of the daily value for vitamin B-6; 15 percent of the DV for phosphorus and thiamine; 10 percent of the DV for magnesium; 8 percent of the DV for iron; 4 percent of the DV for vitamin A, calcium, zinc, riboflavin and folate; and 2 percent of the DV for niacin. Pistachio nuts are also a good source of manganese and copper.
Health Benefits
The antioxidants in pistachios, including beta-carotene, gamma-tocopherol and lutein, may help to lower your risk for cancer, high cholesterol and heart disease. ScienceDaily reports that study participants following a variation of the Step-1 cholesterol-lowering diet that included either 1.5 oz. or 3 oz. of pistachios per day lowered their LDL cholesterol more than participants following a Step-1 diet that didn't include pistachios, said the study published in May 2010 in the "Journal of Nutrition."
Nuts and Weight
Although pistachios and other nuts are high in fat and calories, including a moderate amount in your diet can help you lose weight, according to a study published in the "Asia Pacific Journal of Clinical Nutrition" in 2010. Including nuts in your diet can help you meet your nutrient requirements and improve the taste of your food, helping you stick to your diet.
Considerations
Although pistachios are high in fat, most of the fat is the heart-healthy unsaturated fat, not saturated fat. Because they are high in calories you should only eat them in moderation. Stick to a handful or two of pistachios per day. Portioning out the amount you are planning to eat can help keep you from consuming too many in one sitting.
References
- Nutrient Facts: Pistachio Nuts, Dry-Roasted, Without Salt Added
- Fruits & Veggies More Matters: Pistachio: Nutrition, Selection, Storage
- Science Daily; Pistachios Offer Multiple Benefits, Study Suggests; May 2010
- "The Telegraph"; Handful of Pistachios Could Destroy Cholesterol; May 2010
- "Asia Pacific Journal of Clinical Nutrition"; Nuts and Healthy Body Weight Maintenance Mechanisms; R.D. Mattes, et al.; 2010
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