10 Health benefits of Pistachio

Pistachio trees belong to the Anacardia family. A tree from the Middle East, the Mediterranean, and California, it is grown for its seed: the pistachio. Bright green in color, the pistachio is many people’s most famous madeleine. Its fine and reassuring taste makes it an essential food in Iranian culinary culture.

In addition to these organoleptic qualities, pistachios are nutrient-rich nuts with a healthy nutritional profile. There are fibers and good fats that help reduce the risks of cardiovascular pathologies or vascular complications of diabetes.

Healthy for the heart and the mind, they are also vectors of carotenoids: lutein and zeaxanthin. Alongside zinc, they help reduce vision pathologies caused by aging.

On the aging side, the skin and hair benefit from a youthful boost thanks to the copper that pistachios carry.

Additionally, scientific evidence suggests that pistachios help reduce oxidative stress, inflammation, and control weight and blood sugar.

Health benefits of Pistachio

Latin name: Pistachio vera L.

Botanical family: Anacardiaceae.

Part used: almond.

Recommended consumption

Due to the energy density of Pistachios and their high content of polyunsaturated fatty acids, daily consumption recommendations are defined. As a classic treatment or for pleasure, a portion of Pistachios is estimated at 15 g per day , which represents around forty Pistachios per day.

In what form ?

To make the most of their benefits, you can use them:

  • Whole
  • In pieces
At what time of the day ?

We advise you to use them during the following meal(s) to make the most of their benefits:

  • Breakfast
  • Lunch
  • In case
  • Dinner
What methods of use?

You can include them in the following preparations to make them easier to take:

  • Salad
  • Dessert
  • Yogurt, dairy
  • Aperitif
  • Flat
  • Alone
  • Mixed with other dried fruits
Precautions for use
  • Allergen: Nuts and Sesame

Health nutrition, and benefits

15 g of Pistachios contain a significant portion of the  Nutritional References for the Population (RNP)  of the following nutrients: Copper ,  Phosphorus , Vitamin B1  and Vitamin B6 . They also contain, to a lesser extent, Protein, Fiber, Potassium , Iron , Zinc , Magnesium ,  Manganese , Vitamin E  and Vitamin B9 .

As such,  Pistachios can complement your healthy and varied diet.


The matrix of Pistachios is rich in antioxidants (phenols, vitamin E, zinc, copper, and manganese). This effect has been proven by scientific analyses: a group of individuals receiving 20% ​​of their daily energy intake in the form of Pistachio saw their blood antioxidant potential increase significantly.

Controlling oxidative stress is an important step in reducing the consequences of chronic pathologies (dyslipidemia and diabetes). Moreover, these Pistachios also limit the absorption of cholesterol due to their lipid distribution, the fibers and the phytosterols they contain.

This is what 4 studies have demonstrated: a significant reduction in total cholesterol after the addition of Pistachios to the diet. Furthermore, Pistachios reduce the glycemic load, which helps regulate blood sugar levels. As a result, they can contribute to the management of diabetes.


Pistachios have an eye-protecting complex: lutein, zeaxanthin and zinc. These compounds group together in the eyes and contribute to their protection (lutein and zeaxanthin) and their functioning (zinc). It appears that these nutrients reduce the incidence of age-related macular degeneration.


A scientific study observes a drop in systolic blood pressure, with a dose depending on the consumption of Pistachio. This effect would come from the potassium and low sodium content. In addition, pistachios fight against vitamin B1 deficiency, which causes heart problems (pathology called beriberi).


A diet low in fiber promotes constipation. Pistachios are rich in fiber; they restore intestinal transit (see our constipation and diet guide ).


Pistachios prevent zinc and iron deficiencies. These deficiencies disrupt the immune system. In addition, Pistachios participate in the formation and functioning of immune cells thanks to vitamins B6, B9 and zinc.

Within a varied and balanced diet, these nutrients provide Pistachios with benefits for immunity.


In case of fatigue, rely on Pistachios. These contribute to cognitive functions and nervous systems while providing energy to the body.

All these properties come from their micronutrients. To begin with, they prevent iron and zinc deficiencies, which promote a decline in cognitive abilities.

In addition, they participate in the propagation of nerve impulses and synthesis of neurotransmitters thanks to the vitamins B1, B6 and B9 associated with potassium.

Finally, like all nuts, they are dense in energy and energy metabolism micronutrients. Moreover, they provide micronutrients known to reduce fatigue: magnesium, iron, vitamin B9 and vitamin B6.


Graying, thinning hair, thin nails, fragile skin, etc. are natural developments of aging. With age, melanin production decreases. This decline is not only the cause of white hair but also of a reduction in the skin’s resistance to the sun’s attacks.

Pistachios provide the micronutrients necessary to prevent and moderate the effects of time. Copper intake participates in the synthesis of melanin. Zinc strengthens keratin, a protein that forms hair and nails. With antioxidant power, Pistachios also prevent age spots.


A loss of bone mineralization increases their fragility and the risk of fractures. Pistachios are full of minerals and trace elements, which will be stored in the bones. This mineralization strengthens the strength of the bones. By providing these minerals, Pistachios contribute to bone strength and should be included as part of a balanced diet.


Deficiency anemia can result from a lack of iron or vitamin B9 (see our guides: iron deficiency anemia and diet , macrocytic anemia and diet ). Pistachios provide these two nutrients. Also, vitamin B6 contributes to the synthesis of red blood cells.

Finally, Pistachios contain copper. The latter improves the transport of iron and, and therefore, its availability for the synthesis of red blood cells.

As part of a healthy lifestyle, the nutrients in Pistachios help prevent anemia.


Pistachios strengthen muscle building. Vitamin B9 and magnesium contribute to the synthesis of amino acids and proteins. Knowing that Pistachios provide protein, the whole thing stimulates muscle anabolism.

In addition, pistachios are vectors of potassium and magnesium. These prevent muscle contraction disorders. Furthermore, copper and manganese, also represented in Pistachios, contribute to the formation of connective tissue and, therefore, to joint health.

Nutritional properties

  • Photoprotector  (lutein, zeaxanthin): lutein and zeaxanthin are two xanthophyll carotenoids responsible for the color of pistachios. Researchers show that Pistachios contain 1405 mg of lutein and zeaxanthin per 100 g of Pistachio. Pistachios contribute to the protection of the eyes because these two carotenoids are concentrated in the retina. They act as an antioxidant and/or filter against blue light.
  • Anti-inflammatory  (vitamin B9, vitamin B6): Pistachios participate in the homocysteine ​​cycle. This amino acid is naturally produced by the body; it is a transit compound that allows the formation of other molecules. However, the latter is pro-inflammatory. Vitamins B6 and B9 participate in the transformation of homocysteine ​​into cysteine ​​or methionine. These last two amino acids are essential for the functioning of the body.
  • Cardiovascular protector  (linoleic acid, oleic acid, fiber, potassium, vitamin B1, phytosterol): Pistachios act on vascular and heart health. Firstly, they reduce cholesterol levels, thanks to fiber, phytosterols, and omega-6 (linoleic acid). We also find a large proportion of omega 9 (oleic acid), which protects against cardiovascular diseases. Concerning the heart, pistachios are naturally low in sodium. They limit the appearance of blood pressure disorders, which are responsible in the long term for heart fatigue. In addition, potassium and vitamin B1 participate in the contraction of the heart.
  • Blood sugar control (fiber, lipid, and protein): Pistachios have a low glycemic index, conferred by the intake of fiber, lipid, and carbohydrate. The low glycemic index indicates that they do not cause large fluctuations in blood sugar levels after consumption. In addition, if they are combined with foods with a high glycemic index, they will reduce their negative impacts on blood sugar. In other words, they help the body regulate blood sugar levels after a meal.
  • Appetite regulators (fiber, lipid, and protein): with their low glycemic indices, pistachios contribute to maintaining normal blood sugar levels. This balance contributes to the feeling of satiety.
  • Antioxidants (vitamin E, zinc, manganese, copper, and phenol): Pistachios are good sources of antioxidant micronutrients. The trace elements that compose them, namely copper, zinc, and manganese, participate in the functioning of antioxidant enzymes. In addition, we find vitamin E, a major antioxidant that protects cell membranes from free radicals. Several scientific studies have looked at the phenols in pistachios. It seems that they are rich in antioxidant phenolic compounds. Indeed, these studies found interesting contents of anthocyanin, flavonoid, proanthocyanidin, flavonol, isoflavone, flavanone, stilbene, phenolic acid, and hydrolysable tannin.
  • Contributing to energy metabolism (copper, magnesium, manganese, iron, phosphorus, zinc, vitamin B6, vitamin B1, lipid): Pistachios have lipid energy. Lipids are the most energy-dense macronutrients. Also, among the micronutrients that participate in the production of energy-saturated pistachios, we are talking about vitamin B1, vitamin B6, zinc, magnesium, copper, iron, manganese, and phosphorus.

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