5 Benefits of Pistachios for a Healthy Body

Pistachio nuts are not only tasty and fun to eat but also super healthy.
These edible seeds of the Pistacia vera tree contain healthy fats and are a good source of protein, fiber, and antioxidants.
Here are 5 evidence-based health benefits of pistachios.

1.High in antioxidants
Antioxidants are vital to your health.
They prevent cell damage and play a key role in reducing the risk of disease, such as cancer.
Pistachios contain more antioxidants than most other nuts and seeds. In fact, only walnuts and pecans contain more.
Among nuts, pistachios have the highest content of lutein and zeaxanthin, both of which are very important antioxidants for eye health.

They protect your eyes from damage caused by blue light and age-related macular degeneration, a condition in which your central vision is impaired or lost.

2.Low in calories yet high in protein
While eating nuts has many health benefits, they’re typically high in calories.
Fortunately, pistachios are among the lowest-calorie nuts.
One ounce of pistachios contains 159 calories, compared with 185 calories in walnuts and 193 calories in pecans.
With protein comprising about 20% of their weight, pistachios are second only to almonds when it comes to protein content.

They also have a higher ratio of essential amino acids ⁠— the building blocks of protein ⁠— than any other nut.

3.Promote healthy gut bacteria
Pistachios are high in fiber, with one serving containing 3 grams.
Fiber moves through your digestive system mostly undigested, and some types of fiber are digested by the good bacteria in your gut, acting as prebiotics.
Gut bacteria then ferment the fiber and convert it into short-chain fatty acids, which may have several health benefits, including a reduced risk of developing digestive disorders, cancer, and heart disease.

4.May promote blood vessel health
The endothelium is the inner lining of blood vessels.
It’s important that it works properly, as endothelial dysfunction is a risk factor for heart disease.
Vasodilation is the widening or dilating of blood vessels. Endothelial dysfunction is characterized by reduced vasodilation, which decreases blood flow.
Nitric oxide is a compound that plays an important role in vasodilation. It causes blood vessels to dilate by signaling the smooth cells in the endothelium to relax.
Pistachios are a great source of the amino acid L-arginine, which is converted into nitric oxide in the body. Therefore, these tiny nuts may play an important role in promoting blood vessel health.

5.May help lower blood sugar
Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause large blood sugar spikes.
Perhaps not surprisingly, studies have shown that eating pistachios can help promote healthy blood sugar levels.
Therefore, simply adding pistachios to your diet may help manage your blood sugar levels in the long term.

Pistachios are a great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine.

For most people, including pistachios in their diet is a great way to improve overall health.