Pistachios Health Benefits, Nutrients, Side Effects, Recipes, and More

Pistachios Health Benefits, Nutrients, Side Effects, Recipes, and More

Pistachios are a member of the cashew family (Anacardiaceae) and are the oldest nut that has been consumed for thousands of years. They thrive on drylands in warm climates.

Pistachios got their name from the Greek word “Pistakion,” which means “green nut.” They have a firm white covering and a thin reddish-colored skin around the green kernels.

Pistachios are indigenous to the Middle East and Central Asia. They are carried in clusters and are primarily pollinated by winds. Pistachios are 1.5 to 2 cm long and spherical. The hard coating that surrounds the kernel splits from one side without removing the green kernel.

Pistachios’ original homelands are Turkey, Iran, Lebanon, Afghanistan, and Russia’s Caucasus region.

Flavonoids, carotenoids, lutein, zeaxanthin, anthocyanins, proanthocyanidins, and other antioxidants are abundant in pistachios. They also have B6, B1, protein, fibre, copper, and phosphorus.

Furthermore, they are one of many nuts that are minimal in calories and fat. As a result, pistachios have numerous health benefits. For example, they can aid in weight loss, boost heart health, lower cancer risk, and so on.

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Table of Contents

Pistachios Nutritional Value

Pistachios contain the following nutrients in 100 grammes:

  • 557 calories
  • Carbohydrates: 28 g
  • 10.3 grammes of fibre
  • 44.4 grammes of fat
  • 20.6 gramme protein

Pistachios Health Benefits

Pistachios Health Benefits

Cardiovascular Fitness

Pistachios include healthy fats including polyunsaturated and monounsaturated fats. The heart is nourished by the unsaturated fats found in pistachios.

Pistachios can also assist persons with diabetes and lower their risk of stroke. It is because pistachios contain a high concentration of phytosterols. It reduces dietary glucose absorption in the body.

In the body, carbohydrates are turned to sugar. A high blood sugar level is caused by an excess of carbohydrate in the body. Pistachios include healthy lipids that aid in the reduction of blood pressure in the body.

They’re also high in antioxidants, carotenoids, polyphenols, vitamin E, and vitamin C. All of these nutrients contribute to increased blood vessel flexibility.


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Antioxidant-rich and anti-inflammatory

Antioxidants found in pistachios include lutein, beta-carotene, selenium, flavonoids, proanthocyanidins, and gamma-tocopherol. These antioxidants aid in the prevention of cell damage and the formation of free radicals in the body.

Furthermore, lutein, beta-carotene, and flavonoids aid in the reduction of sun damage, the prevention of age-related bodily damage, and the improvement of skin tone.

Pistachios also help to prevent cardiac inflammation. Inflammation can result in heart attacks and other types of cardiovascular illness. Pistachios include polyphenol, which reduces the risk of heart disease by increasing anti-inflammatory and antiplatelet qualities, as well as enhancing the inner lining of the heart and blood vessels.

Pistachios contain vitamin C, a powerful antioxidant. It aids in the reduction of oxidative stress and the prevention or reduction of free radical damage. As a result, it promotes healthy ageing and lowers inflammation.

Pistachios also contain vitamin E, which nourishes and moisturises the skin from the inside out. They also regulate insulin levels and improve blood circulation, which aids in acne reduction. Vitamin E also helps to reduce the risk of cardiovascular disease and prostate cancer caused by inflammation.

Encourages a Healthy Digestive System

Copper, manganese, vitamin B6, phosphorus, and thiamine are all found in pistachios. These minerals and nutrients aid in the replenishment of the microbiota (microbial environment in gastrointestinal health).

The microbiota helps to strengthen the gut, shape the intestinal epithelium, and protect the body from pathogens. It also increases metabolism and reduces inflammation in the colon. Furthermore, the pistachio’s high fibre content aids digestion by adding weight to the stool. It also aids in the improvement of bowel movements.

Pistachios encourage the growth of helpful bacteria known as probiotics, which have a positive impact on intestinal health. Probiotics aid in the absorption of vital nutrients from the food such as protein, vitamins, and minerals.

Furthermore, they aid in the elimination of dangerous germs from the intestinal system. They also help to reduce the pH level in the colon, allowing the faeces to flow through more easily.

Pistachios are good for your sexual health.

Pistachios are high in L-arginine, which our bodies use to produce nitric oxide. When you are aroused, it helps to increase blood flow.

Pistachios include vitamin E, which improves erectile performance and lowers oestrogen production in the male body. Furthermore, pistachios are a popular nut for males in the Middle East because they improve the quality of sperm.

It is one of the few foods with a high concentration of aphrodisiac qualities. Aphrodisiac qualities improve sexual vigour, particularly in men.

Beneficial to Women

Pistachios also aid in the prevention and treatment of PCOS in women. This is due to the fact that it lowers insulin levels in the body and helps to balance hormones. According to research, nuts high in PUFAs and MUFAs help normalise insulin, testosterone, and cholesterol levels.

Pistachios are high in potassium, calcium, folate, iron, and a decent source of protein and fibre, all of which are necessary for a baby’s healthy growth. However, pregnant women should always consult their doctor before eating anything.

Beneficial for Diabetics

Pistachios are a food with a low glycemic index. They have a low carbohydrate content, which means that when our bodies metabolise carbohydrates into sugar, they release less sugar into the blood. As a result, they aid in the reduction of blood sugar levels and have a low glycemic index value.

Low glycemic index foods are advised for type 2 diabetes patients because they release low blood sugar levels and lower blood sugar levels. A diabetic, on the other hand, should take only 1-2 servings of pistachios every other day, not every day. As a result, 30gm of pistachios per day is plenty for a balanced diet.


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Pistachios Help You Sleep Better

Pistachios are high in melatonin, a hormone that causes us to sleep. Melatonin is a sleep hormone that controls our sleep-wake cycle and sleep quality.

As a result, eating pistachios 2-3 hours before bedtime can increase sleep quality.

Weight Loss with Pistachios

Pistachios contain a lot of fibre. Consuming fibre may assist you in losing weight since it keeps you fuller for longer and lowers your calorie consumption, both of which benefit in weight loss.

Pistachios also boost your metabolic rate, allowing you to burn more calories. Pistachios’ fibre content also aids in digestion. A quicker metabolic rate is the outcome of improved digestion. They are also high in protein, which helps to increase the body’s energy levels and metabolic rate. [1]

They include polyunsaturated and monounsaturated fats, which are both healthy fats. Because these fats are soluble, they do not build up in the body and induce weight gain. As a result, pistachios aid with weight loss.

Pistachios are high in antioxidants and low in calories. These qualities are also beneficial in terms of weight loss. Furthermore, they cause a feeling of satiety, which aids with appetite suppression. Our bodies are unable to absorb all of the calories in pistachios.

They can only absorb 5% of total calories, resulting in healthy weight loss. A handful of pistachio kernels every day, either for breakfast or as an evening snack, can help you lose weight naturally.

According to one study, integrating pistachios in the behavioural weight loss diet resulted in healthy weight loss and lower blood pressure.

Pistachios Side Effects: The Consequences of Eating Pistachios

It is possible that this will result in high blood pressure.

Excessive pistachio consumption might result in elevated blood pressure. You may also feel lightheadedness, blurred vision, confusion, and fainting. Consuming salted pistachios may also raise your blood sodium level, increasing your risk of developing numerous cardiovascular diseases such as hypertension.

Can Have an Impact on the Digestive System

Pistachios have a high fibre content. As a result, eating a lot of pistachios will upset your digestion and induce diarrhoea, cramps, stomach pain, intestinal pain, and irritable bowel syndrome. Pistachios contain fructan, which can induce gastrointestinal allergies.

Allergic reactions

People who are allergic to tree nuts should avoid eating pistachios. An allergy to tree nuts can include vomiting, trouble swallowing, irritation in the mouth, nasal congestion, cramping, and nausea.

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Increases the risk of kidney stones

Oxalates and methionine are found in pistachios. Excessive pistachio consumption can increase the release of oxalates and methionine in the body.

Calcium and potassium oxalates are formed when oxalates bind to calcium and potassium. Simultaneously, methionine can be converted into cysteine, which can lead to the production of cystine kidney stones.

It has the potential to cause weight gain.

Excessive pistachio consumption might lead to weight gain. This is due to the fact that consuming more pistachios on a regular basis would increase your calorie consumption, resulting in weight gain.

Can Raise the Risk of Cancer

Consuming roasted pistachios may raise the risk of developing cancer in the body. Pistachios that have been roasted at a high temperature may produce acrylamide, a carcinogen that is responsible for the development of cancer cells in the body and may raise the risk of cancer.


Pistachios are beneficial to the human body because they include essential nutrients such as vitamin C, vitamin E, folate, protein, fibre, and minerals. Furthermore, they include antioxidants such as flavonoids, beta-carotene, zeaxanthin, anthocyanins, and proanthocyanidins.

These nutrients minimise the risk of cardiovascular disease, enhance sleep quality, digestion, and aid in weight loss. However, everything is only useful when consumed in moderation. As a result, consume a handful (about 30gm) of pistachios per day. It can assist in providing all of its health benefits.

Excess pistachio consumption may also cause allergies, weight gain, an increased risk of cancer, kidney stones, digestive difficulties, and high blood pressure. As a result, eating pistachios in moderation may provide you with a variety of health benefits while also avoiding any potentially harmful side effects.

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Frequently Asked Questions (FAQs)

Q. How many pistachios should you consume per day?

A. A handful of pistachios in the evening will help you gain all of its benefits while also increasing your metabolism.

Q. Can I eat pistachios every day?

A. Any nut should be consumed in moderation. Thus, eating pistachios five times a day yields a positive result while maintaining intake.

Q. Why are pistachios so unhealthy?

A. Pistachios provide numerous health benefits, including the ability to help you maintain a healthy weight, improve your heart health, and lower your risk of cancer. Consuming pistachios in excess of the recommended amount, however, might cause diarrhoea, cramps, abdominal pain, intestinal pain, and irritable bowel syndrome due to their high fibre level.

Q. Is pistachio beneficial to sperm?

A. Pistachios are well-known for their ability to improve men’s sexual health. Pistachio is a food that contains a lot of aphrodisiac effects. Aphrodisiac qualities improve sexual vigour, particularly in men.

Q. Which nuts are the worst to eat?

A. Any nut, raw or cooked, has some health benefits. However, modifying them to your liking by adding salt or coating them in sugar may make them worse for you. Excess salt may raise your sodium level, and excess processed sugar may raise your calorie intake. Both of them are harmful to your health.

Q. Do pistachios provide any skin benefits?

A. Pistachios are high in vitamin C and E. Both vitamins nourish the skin while also preventing cell damage and oxidative stress in the body, resulting in younger-looking, glowing skin.

Q. Are pistachios harmful to the kidneys?

A. Pistachios have no direct effect on the kidneys, however they do contain oxalates and methionine (which converts into cystine). As a result, eating a lot of pistachios may raise your risk of getting oxalate and cystine kidney stones.

Q. Can pistachios help you sleep?

A. Pistachios have the highest melatonin content of any nut. Melatonin is a hormone that regulates sleep. As a result, a handful of pistachios can help enhance sleep quality and the sleep-wake cycle.

Q. Can you eat pistachios at night?

A. Melatonin is found in pistachios, and melatonin is a sleep hormone that helps regulate the sleep-wake cycle and sleep quality. Melatonin levels can be naturally increased by eating pistachios 2-3 hours before going to bed. Pistachios are finest eaten at night around 8 p.m.

Q: Do pistachios increase testosterone levels?

A. Pistachios contain a high concentration of phytosterol, which causes a decrease in testosterone levels in men when ingested in excess. Even yet, when ingested in the recommended amount, it aids in the improvement of erectile function in men.

Q: How many pistachios should I eat each day to lose weight?

A. Eating 1 ounce of pistachio kernels every day, either for breakfast or as an evening snack, will help you shed a few additional pounds since they include fibre, which reduces calorie consumption by making you feel full. Pistachios are also the only nut with the fewest calories. As a result, eating pistachios reduces your calorie consumption and aids in weight loss.

Q: Do pistachio nuts cause weight gain?

No, it does not. Pistachios can help you lose weight if you eat them in moderation and in the proper amounts. Consuming more than 30gms of pistachios per day, on the other hand, can cause weight gain.

Q. Is pistachio beneficial to PCOS?

A. Nuts have been shown to be beneficial in PCOS because they help manage insulin levels and balance hormones. According to research, PUFAs and MUFAs aid to manage insulin, androgen, and cholesterol levels.

Pistachios are high in polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs). As a result, they are beneficial to ladies suffering from PCOS.

Q. Does pistachio raise blood sugar levels?

A. No, because pistachios are low in carbohydrates and have a low glycemic index, they do not raise blood sugar levels. Carbohydrates are converted into blood sugar by the body as they are broken down, and diets heavy in carbohydrates result in high blood sugar levels.

Q. A diabetic can eat how many pistachios?

A diabetic should have a handful of pistachios or 30gm pistachios each day.

Q: Can diabetics eat pistachios and cashews?

A. Pistachios and cashews are both low in glycemic index. These nuts are low in carbohydrates and high in magnesium, which helps manage and reduce blood sugar levels.

Q: Do pistachios have any negative effects?

A. Excessive pistachio consumption might cause digestive issues such as diarrhoea, bloating, stomach cramps, and intestinal pain. These problems are caused by an excess of fibre consumption.

Furthermore, pistachios are heavy in protein, and excessive ingestion might raise blood pressure, promote weight gain, and produce kidney stones.

Q. How many pistachios should I eat per day?

A. 30gm of pistachios each day is plenty. However, you should eat in moderation and in the suggested amounts based on your needs.

Q. Are pistachios healthy for your hormones?

A. Pistachios have a high melatonin content. It is a hormone that controls the sleep-wake cycle and sleep quality. Eating pistachios at night increases melatonin levels, resulting in greater sleep quality and a more regular sleep cycle.

Q. What happens if you eat pistachios on a daily basis?

A. Pistachios include polyunsaturated and monounsaturated fats, which are both good fats. As a result, they aid in the reduction of bad LDL cholesterol and the promotion of good HDL cholesterol. They also aid in the reduction of blood sugar levels, weight loss, and the improvement of digestion and skin.

Q. Is pistachio healthy for pregnant women?

A. Pistachios contain all of the important elements such as potassium, calcium, folate, and iron, which are beneficial to both the mother and the infant. Furthermore, protein and fibre are required for a baby’s healthy growth. However, if you are pregnant, you should always see your doctor before eating anything.

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