Pistachio Nutrition Facts And 9 Magnificent Health Benefits

Not all people knows, that pistachio nutrition gives so many magnificent health benefits such as, lowering blood sugar levels, reduce cholesterol levels, prevent cancer and many more. According to the International Team of Nutritional Scientist, pistachio nuts are also useful as an antioxidant, especially in a person with high cholesterol levels. Antioxidant content in pistachio nuts is illustrated by the presence of lutein, beta-carotene and gamma-tocopherol in the nuts. As is known, lutein and vitamin E is a substance that is essential for healthy skin and eyes.

Based on USDA Nutrient data base, the highest pistachio nuts nutrition is vitamin B6. In every 100 gr of it, contain vitamin B6 as much as 1.700 mg, this mean will meet daily needs more than 80% for pregnant and lactating women daily needs of vitamin B6. Another high nutrient content in pistachio is minerals such as, iron, magnesium, potassium and many more (read at table below).

Pistachio nuts nutrition facts

Pistachio nutritional value per 100 gr
Value taken from USDA Nutrient data base.

Energy : 562 kcal 
Carbohydrates : 27.51 g 
Protein : 20.27 g 
Total Fat : 45.39 g 
Cholesterol : 0 mg 
Dietary Fiber : 10.3 g 
Total sugars : 7.66 g 
Water : 3.91 g 

Folates : 51 µg 
Niacin : 1.300 mg 
Riboflavin : 0.160 mg 
Thiamin : 0.870 mg 
Vitamin A : 415 IU 
Vitamin B6 (Pyridoxine) : 1.700 mg 
Vitamin C : 5.6 mg 
Vitamin E (alpha-tocopherol) : 2.30 mg 
Vitamin K : 0 µg 

Calcium : 105 mg 
Iron : 3.92 mg 
Magnesium : 121 mg 
Potassium : 1025 mg 
Phosphorus : 490 mg 
Sodium : 1 mg 
Zinc : 2.20 mg 

Saturated fatty acids : 5.556 g 
Monounsaturated fatty acids : 23.820 g 
Polyunsaturated fatty acids : 13.744 g

9 magnificent pistachio nuts health benefits

  1. Reducing cholesterol levels: Pistachios are rich in oleic acid and monounsaturated fatty acids, which both content helps lower bad cholesterol LDL and increase good cholesterol HDL. In addition, monounsaturated fatty acids helps to prevent coronary artery disease and stroke and to produce healthy blood lipid profile.

  2. The benefits of pistachios for pregnant women: Pistachio is recommended for pregnant women because it can reduce the level of LDL or bad cholesterol from the body and contains lutein which is good for the baby. Research has shown that mothers who consumed pistachios during pregnancy will give birth to a healthy baby. Besides, it will reduce nausea during pregnancy.

  3. Pistachios can lower blood sugar levels: Pistachio not only be tasty and crunchy snack but also highly beneficial in lowering blood sugar levels. Therefore, these nuts are very good for diabetics. Pistachio nuts will slow the absorption of carbohydrates in the body that helps in controlling diabetes.

  4. The benefits of pistachios to maintain healthy hair and skin: These nuts contain various types of essential fatty acids, linoleic and linolenic acids are known to be very important for hair growth and regenerate healthy skin. Acid content in nuts also helps in controlling blood pressure, boost immunity and blood clotting.

  5. Rich in fiber: Pistachio is one type of nuts that has the highest fiber content among others. Fiber of the nuts is estimated at about 12%, equivalent to 30 gram serving. Where nutrition experts advise to consume 14 grams As per 1000 calories per day. So, if you consume at least 4-5 pistachios a day can help you meet your daily fiber needs.

  6. Containing healthy fats: Most of us are afraid to eat nuts because it has a high fat content. But not for pistachio nuts. These nuts contain healthy fats that will not raise cholesterol levels but may reduce the risk of heart disease.

  7. Pistachio health benefits to prevent cancer and infection: Over the years, studies have shown that compounds such as carotene, vitamin E and polyphenol antioxidants exist in pistachio nuts. These compounds assist in deterring and eliminating free radicals and toxic oxygen from the body, so it can protect the body from infections and diseases such as cancer.

  8. Pistachio nuts are a source of energy: All types of nuts are a good source of energy for you, as well as pistachio nuts. The content of antioxidants in them is believed to neutralize free radicals which became one of the causes of the weakness of the cells in our body and will eventually make organs and tissues in the body participate weakened. In addition, the antioxidants in the nuts can also stop the cellular chain reaction that will make our body to avoid fatigue.

  9. Pistachio has a moisturizing effect: Oil from pistachio nuts have a pungent smell. Oil-containing painkiller properties is very good for maintaining skin elasticity and softness. Therefore, pistachio nut oil is very good for dry skin.
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Writen by: Mr Soed - Wednesday, March 5, 2014