Top 10 Health Benefits of Pistachios, The Power nut “Pista”

Last Updated on December 2nd, 2020

Pistachios are one of the tastiest nuts that are best suited for your health, specially when you know that they are one of the healthiest choice for your health among all the category of nuts. This only is the reason why pistachios are widely used in the preparation of delicacies and desserts since ages so that along with the taste you also gain health. You would be amazed to know that pistachios are oldest nuts that are still used and could probably be the one to be used till last. These are among the few nuts that are a complete package of nutrients and minerals which are required by human body for optimum health. This is the reason why a number of studies have been conducted on the nutritional benefits of pistachios by most famous institutes and universities across the world.

Pistachios are like big packages in small size. They are a nutrient powerhouse, full of vitamins, minerals and other essential nutrients. Pistachios contain most vital vitamins namely vitamin A, B vitamins including vitamin B6, thiamine, riboflavin, niacin, pantothenic acid, folate, beta-carotene, lutein and zeaxanthin, along with vitamin C, vitamin E and vitamin K. From mineral end pistachios are a really good source of some rare minerals including phosphorus, potassium, magnesium, manganese, copper, zinc, calcium and iron. Along with all these minerals you can also rely on pistachios for proteins, fiber and carbohydrates. Now you can understand why these nuts are often referred as “Powerhouse of Nutrients”.

health benefits of pistachios or pista
health benefits of pistachios or pista

Being so high in nutritional value, one thing is for sure, these are going to improve your health from head to toe. Now, before you start to guess its benefits let me just start off.


Health Benefits you can Reap from Pistachios or Pista:


1. Cardiovascular Health:

Not just heart, pistachios are one food that makes sure your full cardiovascular system is healthy. It helps take care of increased cholesterol levels, repairs damaged vessels, and clear offs the blockage in vessels (if any). Studies have shown that regular intake of pistachios even for a shorter duration can show positive results in body’s cholesterol levels as pistachios not only reduce the quantity of bad cholesterol (LDL), but also tends to increase the quantity of good cholesterol (HDL) which is much required by heart for proper functioning.

foods for lower cholesterol levels
foods for lower cholesterol levels


This is due to the presence of monounsaturated fatty acids which are responsible for the same functioning of reducing LDL and increasing HDL as mentioned above. And not just this, lutein presence in pistachios also increases the level of lutein in body which prevents the oxidation of LDL, which is prime cause for blockage of vessels that may lead to heart attacks and strokes. Furthermore, other antioxidants in pistachios are known to combat inflammation and thus protects the vessels from any kind of damage and protects them from any external pressure, hence helps the blood flow from heart to other parts and other parts to heart to its optimum, thus helps in overall strengthening of cardiovascular health.


2.  Prevents Diabetes:

Pistachios can be more effective than your medication for a number of people suffering from Diabetes Type 2. What happens in such cases of diabetes is that body develops a resistance against insulin, and in the absence of insulin the sugar present in body is not used up by the body, it starts accumulating which results in increased levels of blood sugar. In such scenarios, something that can break sugar or glucose into simpler form is required, so that body can utilize it and the sugar levels drop down to normal. And the same substance is provided by pistachios – phosphorus.

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diabetes healthy living
diabetes healthy living

This phosphorus helps break down the complex sugar into simpler form of amino acids that are easily utilized by body and thus helps maintain blood sugar levels. And not just this, phosphorus and other antioxidants found in pistachios are also known to remove the insulin resistance of body, such that body again become susceptible to insulin and can maintain the process of utilization of sugar on its own. This is the reason why studies advice diabetic patients to eat pistachios in normal quantity because even a handful of pistachios can deliver enough phosphorus required for normalizing of sugar levels.


3.  Weight Loss:

Weight management seems very difficult when you are on dieting for long and you feel bored of eating the same tasteless boring veggies without any edibles. In such cases pistachios can be your tasty alternative in weight loss program, but conditions you are not supposed to eat pistachios recklessly, just consume optimum quantity. Studies have shown that pistachios can make the process of losing that belly fat quite easy if taken in proper quantity. It has dual action in reducing weight, firstly being a good source of dietary fiber, if eaten instead of snack can make you feel full so that you end up eating less of food.

best different ways to lose weight at home
best different ways to lose weight at home

Plus they contain protein, which helps fulfilling the requirement of body for energy and growth without adding fat and instead it burns fat avoiding their storage or in short you can say it stimulates the fat burning process of body. Plus, they are also rich in unsaturated fat which are easily digested by body and also helps in promoting the process of digestion. Furthermore, arginine found in pistachios is known to regulate metabolic processes in the body, so that if your body metabolism has slowed down because of any reason, it will help revive the metabolism and work as it should have been.

Thus, not in just one way, in multiple ways pistachios help reduce weight and get the much desired slim look. So, pistachios should be your first preference when you are on a weight loss diet because it can help you lose weight fast and get rid off that stubborn belly.


4.  Good for Eyes:

If something other than carrots that can make your vision sharp and keep problems away is pistachios. They are full of nutrients required for optimum health of eyes and hence is a well-known nut to keep age related problems of eyes at bay.

There are a number of problems that start persisting with the age, for example age related muscular degeneration (AMD) and cataract, but pistachio being a good source of antioxidants, specially carotenoids, zeaxanthin and lutein can help keep these age related problems away and protect eyes from any kind of damage by keeping bones around it healthy and creating a protective shield which can prevent any kind of external damage also.

There are evidences that proves that not only does pistachios keep problems away but also keeps vision sharp by providing much required vitamin A and other antioxidants which keeps eyesight problems away.


5.  Healthy Skin:

Pistachios can help you get a healthy skin and by “healthy skin” here I mean a skin free from problems like acne, protected from damage, well-nourished and doesn’t show signs of ageing. It is one stop shop of all your beauty needs. As mentioned above it reduces blood sugar levels, which means less oil is produced and hence less are the chances of occurrence of acne.

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Vitamin E and selenium prevents skin from inflammation, thus helps clear off scars. Vitamin C along with vitamin E enables skin protection from the harmful UV rays of sun which destroys skin cells. The oils in pistachios provides much required hydration to skin, specially during winters and acts as moisturizer.

Cashew nuts for beautiful skin
Cashew nuts for beautiful skin

Not just this, being good source of vitamin E, pistachios can help fight wrinkles by repairing the dead skin cells and selenium can help the process of repair by protecting from the damage caused by free radicals. Thus, pistachios can help you get the healthy skin you have always dream of, thus keep eating pistachios on regular basis, but in moderate quantity.


6. Revitalizes Immune System:

Our body needs certain nutrients to produce antibodies that fights off disease causing foreign bodies, and to carry out every process moderately. Pistachios, being a powerhouse of nutrients can help revitalize the body’s immune system and its ability to tackle diseases.

Being a good source of vitamin B6, it helps stimulate the production of healthy red blood cells, which are further linked to the production of white blood cells, often known as safeguard cells which help fighting diseases. The same vitamin B6 also helps the production of haemoglobin, which improves the capacity of blood to carry oxygen to every part of body, so that every organ is fully nourished and can extract more nutrients when required and it also helps keep thymus healthy, the vital immune organ.

Furthermore, the high antioxidant content fights the free radicals produced during the process of metabolism, which may cause a serious threat to health. Thus, if you are someone who easily falls prey to cold, cough and other diseases, make sure you eat pistachios on regular basis, it will surely help you retain the healthy immune system you are lacking.


7.  Good During Pregnancy:

Pistachios can be one of the best food item for pregnant ladies and studies have shown why. As mentioned above, pistachios are a good source of proteins, and proteins are much required during pregnancy for the growth of unborn baby as well as to take care of the to-be-mum by strengthening the muscles, so that delivery is less painful. The copper helps to absorb iron, which in turn along with vitamin B6 stimulates the production of blood cells, which is much required during pregnancy.

And omega 3 fatty acids found in pistachios helps the development of unborn baby which is critical during the last few months of pregnancy. Furthermore, the fiber content helps to avoid constipation, which is very normal during pregnancy and if gone severe could impact the health of unborn baby also. Not just this, the high antioxidant content keeps diseases and other health problems away, so that health of to-be-mum is optimum which is must in order for a safe and healthy growth of child.


pregnancy guide 101
pregnancy guide 101


8. Nervous System Health:

In order to live a healthy life, it is very necessary that your brain and nervous system is working well. You might have observed that almost all the fruits, vegetables and nuts are just good for all body parts except for nervous system, rare are the food items that are good for nervous health, and pistachios are one amongst them.

It has been found that those who eat pistachios on regular basis in moderate amount, they tend to have a healthy nervous system health as in they have better reflexes, brighter memory and have a good overall health. Pistachios as mentioned above are a good source of B6 vitamin. This vitamin B6 stimulates the production of amino acids in the body, these amino acids develops amines in turn, which act as neurotransmitters. 

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These neurotransmitters further helps the transmission of messages through nervous system throughout our body. In addition, vitamin B6 not only helps neurotransmission but also plays a vital role in the formation of myelin, which protects the nerve fiber by forming an insulating cover around the nerve fiber for proper transportation of signals.


9. Promotes Sexual Abilities:

Pistachios, the powerhouse of nutrients contains special nutrients in its bag for males. The same B vitamins which helps in immunity and nervous system are responsible for a better sex drive in men.

Studies have found that those men who eat pistachios on regular basis tend to have a better sex time, more vitality in sperm and have 75% less chances of suffering from erectile dysfunction. Overall the results showed that the pistachios can give you a satisfying sex life.

sexual health issues like Erectile Dysfunction
sexual health issues like Erectile Dysfunction

The vitamin B6 helps in the production and circulation of blood, this blood circulation helps the blood circulation in genital parts of males, which helps the production of more testosterone hormones, hence there is more vitality in sperm and chances of erectile dysfunction are reduced. Plus, the antioxidants like vitamin C not only helps in preventing the deficiencies but also have been proven to increase the drive time, which is often considered a symbol of more power. Thus, if you are soon going for a honeymoon, start including pistachios in your diet for best results.


Concluding Thoughts

After reading all these benefits I don’t think you would ever get a second thought about the capabilities of pistachios and why to eat them. No doubt they are not economic, but they are worth it. Just before I wind up a word of caution, keep in mind that never ever eat more than a handful of pistachios if you have decided to have it on regular basis. Because these could even increase your weight if eaten recklessly. Moreover, excess of everything is bad, so eat moderate and keep enjoying the wonderful benefits of pistachios.

Share your thoughts and reviews about pistachios here in the comment box and do share these benefits with your loved one if you feel you have been able to extract these benefits out of pistachios.

Eat Healthy…!! Stay Healthy…!!

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