“An individual can consider himself happy when his food is also his medicine.” Pistachios are tiny little nutritional goldmines; the healthiest and best delight one can have instantly. They are the edible seeds of the Pistacia vera tree, which belongs to the family Anacardiaceae or the cashew family. Pistachios originated in the Middle East and Central Asia. In India, the production of pistachios is highest in Jammu and Kashmir, followed by Tamil Nadu, West Bengal and Punjab. This is because pistachio trees thrive in regions with long summers and winter seasons. Depending on the size and shape of these nuts, different varieties are available in the market, like Iranian round pistachio, Iranian jumbo pistachio, Iranian long pistachio, etc.
Pistachios are ranked among the top 10 expensive nuts globally and are of economic importance. These green-hued, sweet nuts are one of the oldest nuts, which have also been mentioned in the Old Testament of the Bible as a prized food source with a rich history. Let us discover some evidence-based benefits of pistachios and some considerations to add this superfood to your dietary routine.1,2
Did you know?
Pistachios are highly nutritious due to the presence of vitamins, minerals, proteins, phenolic compounds and carotenoids like zeaxanthin and lutein. The nutritional components that are found in pistachios are as follows.
| Nutritional components | Value per 100 g |
| Energy | 2340 kJ |
| Vitamin A | 514 IU |
| Fat | 45.3 g |
| Carbohydrates | 27.2 g |
| Protein | 20.2 g |
| Fibre | 10.6 g |
| Sugar | 7.66 g |
| Potassium | 1020 mg |
| Magnesium | 121 mg |
| Calcium | 105 mg |
| Folate | 51 mg |
| Vitamin C | 5.6 mg |
| Iron | 3.92 mg |
| Vitamin E | 2.86 mg |
| Zinc | 2.2 mg |
| Vitamin B3 | 1.3 mg |
| Manganese | 1.2 mg |
| Vitamin B5 | 0.52 mg |
Table 1: Nutritional value of pistachios3
Pistachios show numerous scientifically proven properties; some of which are mentioned below:
Eating a handful of pistachios as a snack can offer various health benefits. It is not only tasty, but also packed with nutrients to keep you active through the day.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some of the potential benefits of pistachios are described as follows:
Nuts may help in managing hyperglycaemia due to the presence of mono-and polyunsaturated fatty acids. Parham et.al conducted a study in 2014 to assess the effect of pistachio nuts supplementation on Type II diabetes. 12-weeks of pistachio consumption by the subjects showed a beneficial effect on glycemic control in diabetes. This indicates that pistachios may have a positive impact on diabetes. However, more studies are needed to support these claims.4
Literature Studies have reported that the consumption of nuts can have a favourable effect on lipid profile. Michael et al. conducted a study in 2007 to assess the effect of pistachio nut consumption on serum lipid levels. This study showed that the consumption of pistachio nuts helped reduce total cholesterol and increase high-density lipoprotein or good cholesterol. This indicates that the consumption of pistachio nuts may have a beneficial impact on lipid profile. However, we need more studies to support these claims.5
The prevalence of neurodegenerative diseases, including several forms of dementia, is increasing. Among the causes of these diseases, obesity is a well-known risk factor. Literature reviews support the use of pistachios for the management of obesity-related dysfunctions like neurodegenerative diseases. Domenico et al. conducted a study in 2020 to assess the effect of pistachio nuts on the brain in obese mice. This study showed that regular intake of pistachio nuts might help manage obesity-related neurodegenerative diseases. This indicates that the consumption of pistachio nuts may have a favourable impact on neurodegenerative diseases. However, we need more studies to support these claims in humans.6
Consumption of nuts may help reduce blood pressure. Omid et al. conducted a meta-analysis in 2021 to assess the effect of pistachio nut on blood pressure. Results showed that pistachio nuts consumption might help reduce systolic blood pressure. This indicates that the consumption of pistachio nuts can positively impact blood pressure, but we need more studies to support these claims.7
Pistachios are packed with vitamins, minerals, tocopherols, polyphenols and dietary fibre, which may help reduce the risk of colon cancer. Michael et al. conducted a study in 2017 to assess the anti-cancer potential of pistachio nuts. This study showed that pistachio nuts had a favourable effect on colon cancer. This indicates that the consumption of pistachio nuts may help reduce the risk of colon cancer. However, scientific evidence for this finding is limited and we need more studies to support these claims.8
Though there are studies that show the benefits of Pistachios in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of Pistachios on human health.
As per a study, eating 3-4 pistachios everyday showed significant improvement in blood flow through the penis. This goes to show that eating pistachios may help with erectile dysfunction.
Dr. Rajeev Singh, BAMS
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
A few side effects related to the consumption of pistachios include:
However, if you experience any adverse reactions to pistachios, it is advised to discontinue its intake and immediately contact a doctor or your Ayurvedic physician who has prescribed it. They will be able to guide you appropriately for your symptoms.
Eating pistachios is okay if taken in moderate amounts. However, general precautions must be followed in the mentioned conditions:10
Also Read: Anjeer (Dried Fig): Uses, Benefits & Side Effects
There is no significant interaction of pistachios with other drugs. However, you must always seek the advice of your Ayurvedic physician about the possible interaction of pistachios with other drugs and follow the prescription thoroughly, as they will know your health condition and other medications you are taking.
The scientific name of pistachios is Pistacia vera, which belongs to the family Anacardiaceae or the cashew family.1
Being a good source of fiber and protein, they may help in weight loss. However, more studies need to be done on humans to support these claims. Therefore, it is advised to consult a doctor for issues related to weight.1
Yes, pistachios may help manage diabetes as they have the potential to improve glycemic control. However, more studies need to be done in humans to support these claims. Therefore, it is advised to consult a doctor for better outcomes.3
Pistachios are rich in antioxidants like lutein and zeaxanthin, which may help in improving vision. However, studies supporting these claims are limited and thus, it is advised to consult a doctor for a better assessment.1
Consumption of pistachios in excess can increase the risk of gout, impair the digestive process and kidney function. In allergy-prone individuals, pistachios can cause nut allergy.8
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Since our childhood, we have heard about nuts and their various health benefits. We can eat a handful of nuts within a few minutes. The amazingly crunchy and delicious nuts are great mid-meal snacks. Walnuts, almonds, cashews, pine nuts, hazelnuts and pistachios can act as the best and healthiest delight one can have instantly.t. When it comes to nuts, the pistachios may overlook even though these are tiny nutritional goldmines.
Pistachios are unique, green-hued and mild sweet-flavoured nuts and are among some of the oldest nuts. These are elongated edible seeds of the Pistacia vera tree that belongs to the Anacardiaceae, also known as the cashew family. The presence of pistachios mentioned in the Old Testament of the Bible indicates their rich history as a prized food source. Pistachios originated in Central Asia, the Middle East.
Pistachios are not only a good source of garnishing sweets but also make up as one of the healthiest foods. They are nutrition pack powerhouses loaded with antioxidants including, lutein, beta-carotene and gamma-tocopherol. They prevent cell damage that may reduce the risk of diseases. They are also rich in protein, fibre, vitamin E, vitamin K, vitamin B6, thiamin, folate, vitamin B5 and minerals such as potassium, calcium, copper, phosphorus and manganese. Pistachios are also a good source of essential fatty acids.
Different researches suggest that a handful of pistachio helps lower the bad cholesterol levels (LDL) and increase the good cholesterol levels (HDL). It also shows that pistachios help in improving total cholesterol levels in the blood. All these benefits help reduce the risk of chronic heart diseases such as strokes.
Consuming a moderate amount of pistachios may enhance your heart health effectively. These nuts contain arginine, an amino acid. Arginine is also known to help reduce blood pressure. They are rich in monounsaturated fatty acids that help in reducing high blood pressure. They can also lower bad cholesterol levels that help clean your heart vessels.
The endothelium is an inner lining of blood vessels. Chronic endothelial dysfunction may lead to different cardiovascular diseases such as stroke. Pistachios help to keep your blood vessels healthy by vasodilation. Pistachios are a great source of the amino acid L-arginine, which helps convert into nitric oxide in the body. Nitric oxide is a compound that plays an essential role in vasodilation.
Pistachios are rich in dietary fibres and proteins that may promote satiety and, in turn, help in weight loss. The fibres present in them enhance the body’s metabolism which helps in reducing the extra pounds from your body. Pistachios are a good source of mono-saturated fatty acids that help manage weight and keep inches off your waist over time. Pistas are also known as low-calorie snacks, so you can enjoy them whenever you feel hungry.
Pistachio contains a high amount of dietary fibres that can strengthen your digestive tract. The gut bacteria ferment the fibre in pistachios and convert it to short-chain fatty acids-butyric acids. Hence, they can remarkably increase the bacteria levels in the gut. Higher amounts of fibre also help prevent constipation.
Despite having many fatty acids, pistachios have a low glycemic index. Pistachios help reduce blood glucose levels and keep them under control. Some studies suggest that pistas help increase the level of peptide 1. It is a hormone that regulates glucose levels in those people who have diabetes.
Another study results suggest the fibres and healthy fats present in pista are beneficial for blood sugar control in the long term.
Pistachios are rich in mono-saturated fatty acids which help combat inflammation. They help to fight against internal inflammations especially, in case of heart diseases.
Pistachios are a good source of nutrients that are essential for your eye health. It contains lutein and zeaxanthin that are present in the human retina. Consuming enough of these antioxidants prevents vision issues like age-related macular degeneration and cataracts. They are also rich in zinc that helps to reduce the risk of impaired night vision.
Consumption of pistachios daily may enhance the immune system of our body. They are rich in vitamin B6 which is vital for the immune system to function better. It also contains antioxidants that may help keep infections at bay.
Read more about: 8 Surprising Health Benefits of Sweet Potato
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
