Pistachio Health Benefits & Nutritional Information:
This article highlights five amazing health benefits of pistachios that have been supported by research. First, we will review some nutritional data about pistachios. Then, you can view the main health benefits.
Copper
Pistachios contain high amounts of copper. In combination with vitamin C, copper makes connective tissues in the body stronger. Also, copper plays an important role in blood clotting and wound healing.
Monounsaturated Fat
The natural monounsaturated fat in pistachios help maintain healthy cells and can reduce cholesterol levels in the blood.
Fiber and Protein
Pistachios also have a significant amount of fiber and protein. Fiber facilitates digestion and protein helps strengthen muscles. Furthermore, protein is vital for cell function, balancing pH levels in the blood, and regulating metabolism.
Continue reading to learn more about the health benefits of pistachios. Detailed nutrition data is provided below.
Pistachio Nutrition Facts
| % Daily Value* | ||
|---|---|---|
| Serving Size | 100g | |
| Calories | 560 | 28% |
| Fat | 45.3g | 70% |
| Protein | 20.2g | 40% |
| Carbohydrate | 27.2g | 9% |
| Sugars | 7.7g | 15% |
| Fiber | 10.6g | 42% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 5.9g | 30% |
| Calcium | 105mg | 8% |
| Iron, Fe | 3.9mg | 22% |
| Potassium, K | 1025mg | 22% |
| Magnesium | 121mg | 29% |
| Phosphorus, P | 490mg | 39% |
| Sodium | 1mg | 0% |
| Zinc, Zn | 2.2mg | 20% |
| Copper, Cu | 1.3mg | 144% |
| Vitamin A, RAE | 26μg | 3% |
| Vitamin C | 5.6mg | 6% |
| Thiamin (B1) | 0.9mg | 73% |
| Riboflavin (B2) | 0.2mg | 12% |
| Niacin (B3) | 1.3mg | 8% |
| Pantothenic acid (B5) | 0.5mg | 10% |
| Vitamin B6 | 1.7mg | 100% |
| Folate (B9) | 51μg | 13% |
| Folic acid | 0μg | 0% |
| Food Folate | 51μg | 13% |
| Carotene, beta | 305μg | 3% |
| Vitamin A, IU | 516IU | 17% |
| Vitamin E | 2.9mg | 19% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Glycemic Values
Glycemic Index (GI) = 18
Glycemic Load (GL) = 4.896*
| GI | GL | |
| Low | 0 – 55 | 0 – 10 |
| Medium | 56 – 69 | 11 – 19 |
| High | 70 – 100 | 20+ |
*This Glycemic Load (GL) value is based on a serving size of 100g.
Health Benefits of Pistachios
Below are five important health benefits of eating pistachios. After reading, watch the recommended video by Dr. Oz.
1. Promote eye health
Pistachios are rich in antioxidants like lutein and zeaxanthin. These both protect against damage caused by blue light and macular degeneration.
2. Facilitate weight loss
The fiber and protein in pistachios will make your stomach feel more full and reduce food cravings. Plus, the time that it takes to shell pistachio nuts naturally slows the speed of consumption.
3. Lower cholesterol
Pistachios have been shown to reduce LDL cholesterol levels in the blood. What’s more, eating pistachios can also help lower blood pressure and reduce strain on the heart.
4. Increase healthy gut bacteria
The fiber in pistachios helps food move easier through the gut. Moreover, the fiber feeds “good” gut bacteria to outnumber “bad” gut bacteria. As a result, this process facilitates healthy digestion as well.
5. Balance blood sugar levels
Finally, since pistachios have a relatively low glycemic index (18), they will not spike blood sugar levels after consuming them. Plus, this may further reduce inflammation in the body and lower the risk of diabetes.
Summary
To conclude, pistachios are a very healthy snack option. Adding more pistachios to your diet may improve eye health, reduce body fat, lower cholesterol, benefit gut health, and balance blood sugar levels.
Recommended Video
Related Links
Related Posts and Articles about Monounsaturated Fat
Read more articles on Health Benefits 101…
References
- https://foodstruct.com/food/nuts-pistachionuts-raw
- https://tools.myfooddata.com/nutrition-facts.php?food=12151&serv=100g&qty=1
- http://www.articlediary.com/article/health-benefits-positive-effects-of-copper-189.html
- https://www.fitday.com/fitness-articles/nutrition/fats/monounsaturated-fat-functions-and-facts.html
- https://healthyeating.sfgate.com/main-job-protein-2892.html
- https://www.medicalnewstoday.com/articles/322899#benefits-of-pistachios
- https://www.healthline.com/nutrition/9-benefits-of-pistachios#14
