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Pistachios Health Benefits

Top 9 Key Health Benefits of Pistachio

The pistachio is a member of the cashew family. Pistachios grow up on a small pistachio tree which is native to Central Asia including present-day Iran and Afghanistan. They’re usually light green or green in colour. People call it pistachio nut but botanically it is a seed. It is called as ‘pista’ in India commonly.

What are Pistachio Nuts and is Pista good for Health?

As you read above, the nut comes under categories of dry fruit and these nuts have different colour ranges from green to shades of yellow. For eating these nuts firstly, you have to crack the upper shell which is easy to break just like the way we eat peanut. But these pistachio nuts are quite sweet and salty in taste. These nuts are about an inch long or half an inch in diameter. These nuts are believed to be one of the oldest nuts that have been consumed for ages. And, along with Central Asia, Iran and Afghanistan, some other original homelands of pistachios are Turkey, Lebanon and a little north of the Caucasus in Russia.

Let me tell you an interesting thing about this nut and that is the name of this nut. Like, didn’t you find the name of this nut interesting?

So, the history behind calling it ‘pistachio’ is that this name pistachio came from the Greek word ‘Pistakion’ which means green nuts.

 Now the question is, is pista good for health?

Yes, you already know that people are consuming them for ages. These nuts are rich in so many needed nutrients like protein, vitamins, fibre, copper and many more including antioxidants. Therefore, pistachios provide significant health benefits. For example, they help in weight management, promote heart health etc. Pistachios are beneficial for both men and women. Before knowing more about its benefits firstly know about the nutritional value of pistachios.

Nutritional Value of Pistachios

As per 100 grams of Pistachios it has:

  • Calories -  557

  • Carbohydrates -  28 grams

  • Fibre -  3 grams

  • Fat -  4 grams

  • Protein -  6 grams

  • Sodium -  1 milligram

  • Potassium -  1025 milligrams

  • Dietary fibre -  10 grams

  • Sugar -  8 grams

Some other Pistachio Nutrients:



Vitamin C




Vitamin B6







Here are some Nutritional facts of Pistachios:

Pistachio calories in 1 kernel of pistachio nut are 4.

Serving size 1 kernel

  • Total fat -  31 gram

  • Saturated fat -  038 gram

  • Polyunsaturated Fat -  094 grams

  • Monounsaturated Fat -  163 grams

Health Benefits of Pistachios

Benefits of eating Pistachios are given below:

1. Cardiovascular Health: You saw in the nutritional value of pistachios given above, that it contains good fats such as polyunsaturated fats and monounsaturated fats. Pistachios may reduce the risk of heart disease. Also, they help in decreasing the risk of strokes. It is due to the good amount of phytosterols present in pistachios. It lowers the absorption of dietary carbohydrates in the body.  

2. Reduce Inflammation: Pistachios reduce the inflammation in the heart. Pistachios lower the risk of heart problems by promoting anti- inflammatory, anti-platelet properties and improving the inner lining of the heart and blood vessels.

3. Healthy Digestive System: Pistachios contain copper, manganese, vitamin B6, phosphorous and thiamine. All these minerals help replenish the microbiota. Microbiota strengthens the gut, protects against pathogens and shapes the intestinal epithelium. It promotes metabolism and the high fibre in the pistachio helps regulate digestion by adding bulk to the stool. Also, it aids in the improvement of bowel motion. Pistachios help eliminate harmful bacteria from the intestinal tract and help lower the pH level in the colon, which allows stool to pass through it smoothly.

4. Healthy for Women: These pistachio nuts are beneficial for women as it prevents PCOS. That’s happening because it reduces insulin levels in the body and balances hormones. According to studies, pistachio nuts contain PUFAs and MUFAs which helps balance insulin, androgen and cholesterol level.

5. Healthy for Men: Pistachios are loaded with nutrients. You’ve read how beneficial pistachios are for women above. But these nuts are beneficial for men too. Let’s know about pistachio benefits for men. Pistachios are rich in antioxidants which are good for skin health. It helps in repairing damaged skin more quickly. And, as compared to women men have thicker skin that’s why pistachios are a great option for men to keep their skin healthy and glowing. Pistachios are loaded with nutrients. You’ve read how beneficial pistachios are for women above. But these nuts are beneficial for men too.

Let’s know about pistachio benefits for men. Pistachios are rich in antioxidants which are good for skin health. It helps in repairing damaged skin more quickly. And, as compared to women men have thicker skin that’s why pistachios are a great option for men to keep their skin healthy and glowing.

6. For Lipid Profile: Studies show that consumption of pistachio nuts helps reduce total cholesterol and increase the density of lipoprotein or good cholesterol. Thus, eating pistachio nuts may have a beneficial impact on lipid profile.

7. Improve Sleep Quality: Pistachios are rich in melatonin, which is a hormone in our body to make us sleep. So, if you want to get a good sleep or improve your sleeping quality then start eating pistachios 2-3 hours before going to bed.

8. In Pregnancy: In pregnancy mother and baby needs some essential nutrients like potassium, calcium, folate & iron and surprisingly pistachio nut have all of them. In addition, protein and fibre are necessary for a baby’s healthy growth. However, consult your doctor before consuming anything during pregnancy.

9. Boosting Testosterone: Pistachios contains phytosterol in high amount, so men are recommended to eat pistachio nuts in moderation in order to improve their erectile function. Otherwise, it can lead to a decline in testosterone levels if consumed in excess amounts.

After knowing most of the things about pistachios some of you might get some questions in your head. And, this blog is going to clear all your doubts and answer your questions. The most first question is.

Is Pista Good For Weight Loss?

Get happy, yes pistachios help a lot in weight loss. As you know already that pistachios are high in fibre. Consuming fibre may help you lose weight because it keeps you fuller for longer. These nuts improve metabolism rate which helps reduce calories. Additionally, these nuts are rich in protein, which helps boost the body’s energy level. Pistachio contains fats such as polyunsaturated and monounsaturated fats. But these fats are good fats and are soluble and do not accumulate in the body to cause weight gain.

So, do pistachios only have benefits? Do pistachios have side effects?

Yes, pistachios have both benefits and side effects. Let’s know what the side effects of pistachios are:

Side Effects of Pistachios

  • May result in High Blood Pressure: If you had this thought in your head that ‘Is pistachio good for Blood Pressure’? Then let me tell you only if eaten in moderation. Because excess consumption of pistachio can cause high blood pressure and you may also experience light-headedness, blurred vision, confusion and fainting. And if you will eat salted pistachios in a lot of amounts then it might elevate your blood sodium level and can also increase the chances of hypertension.

  • Allergies: You know everything don’t suit everyone. People who have allergies to nuts should avoid eating pistachios. Otherwise, it can disturb your digestive system and can cause diarrhoea, cramps, abdominal pain and irritable bowel syndrome.

  • May increase the risk of Kidney Stones: Eating large amounts of pistachio can increase the release of oxalates and methionine. Methionine may convert into cysteine and may result in the formation of cysteine kidney stones. Whereas, oxalates can bind to calcium and potassium resulting in calcium and potassium oxalates.

Last but not least; know about the correct use of pistachios. After knowing every good and bad properties of this nut know how to add them to your diet and get its benefits in the right way.

Uses of Pistachios

There are many uses of pistachios; here are 3 most common culinary uses of pistachios:

  • As a Snack: People commonly eat these nuts either raw or roasted according to their preferences. And, almost every grocery store sells in-shell and shelled pistachios.

  • Ground into the Sauce: You can use pistachio paste as a sauce or a dip just like pistachio- yoghurt sauce.

  • In a Dessert: Pistachios are chopped and sprinkled in so many delicious sweets, deserts and ice-creams.


Pistachios are highly nutritious due to the presence of vitamin, minerals, proteins, phenolic compounds etc. And they are fun eating too and can work as a healthy snack for you. You can get the benefits and good properties of these nuts just by eating them in moderation. Therefore, eat a handful (approximately 30 milligrams) of pistachios every day. It can help provide all its health benefits and also will improve your sleeping quality. Go and get pistachio nuts from your nearest store and take advantage of this tasty nut.

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