The Health Benefits of Pistachios

For the well-being of your muscles or the proper functioning of your body, pistachio consumption is highly recommended. What are the health benefits of these nuts? Find out with us!
The Health Benefits of Pistachios

Last update: 21 October, 2020

Nuts offer a lot of nutrients necessary for the body to be able to develop its vital physiological functions. You’ll surely know that there are many different varieties of them? In this article, we’ll be talking about the health benefits of pistachios, one of the most consumed nuts out there.

In recent years, there’s been a huge increase in the consumption of these nuts. One big reason for this is that several health authorities have affirmed their properties and have advised people to include them in their everyday diets. In addition, their versatility makes them very easy to get a hold of, since it’s possible to find them in natural and cream form.

The health benefits of pistachios

The health benefits of pistachios are mainly based on the nutrients they contain. Among its most outstanding benefits, you can find:

Muscle health maintenance

One of the major macronutrients in pistachios is protein. These substances perform structural functions related to maintaining muscle health.

In fact, a study published in the Nutrition Research journal ensures that regular protein intake reduces the risk of developing pathologies that affect lean tissue, such as sarcopenia.

However, we must note that pistachios lack certain essential amino acids in their composition. Despite this, their digestibility isn’t very high. For this reason, they serve as a great compliment but still don’t replace those that come from foods of animal origin, which are of much higher quality.


Health benefits of pistachios: reduce inflammation

The intake of nuts, including pistachios, has been associated with a reduction in the state of inflammation in the body. This is mainly due to the omega-3 fatty acid content of these foods.

According to a piece of research published in the Seminars in Immunopathology journal, this class of lipids can modulate inflammatory processes and, as a result, reduce the risk of developing cardiovascular or coronary pathologies.

Other foods that contain these types of healthy fats are olive oil and oily fish. Combining all these products in your diet will significantly improve your health and quality of life.

They guarantee the functioning of the organism

When talking about the health benefits of pistachios, it’s vital to mention that their high micronutrient content (iron, zinc, and calcium) helps prevent anemia. The reason for this is that said substances ensure the functioning of testosterone synthesis and increase bone density.

In fact, an adequate supply of micronutrients is essential in any diet. Nuts are capable of satisfying this demand, so nutritionists recommend consuming them on a regular basis.

In addition, it’s worth noting the presence of selenium in pistachios. This mineral improves immune function, as well as serving to regulate hormonal mechanisms and prevent oxidation. This substance is needed only in small amounts, however, its deficiency can cause serious health problems.

Health benefits of pistachios: versatility

Another advantage of pistachios is the fact that you can consume them in very different ways. You can enjoy them naturally, you may add them to yogurt, to a cup of fresh cheese, or even include them in a delicious smoothie recipe.

In addition, in recent years, many individuals have been making pistachio creams to spread on bread, on rice, or corn pancakes. In this way, it’s possible to consume protein even in snacks – do it, your body will appreciate it!

It’s important to remember that many cultures use these nuts as a complement to various salty preparations that appear in the main meals. For this reason, it’s a good option to include pistachios in culinary recipes.

The health benefits of pistachios are great, and these nuts are very versatile. In this photo, a pistachio and spirulina smoothie.

One of the most beneficial nuts

As you’ve seen, the health benefits of pistachios are several when consumed regularly. However, it’s important to combine them with other nuts, as different varieties contain different amounts of micronutrients.

Bear in mind that, if you want to lead a healthy diet, you must satisfy your body’s protein demand. In this sense, pistachios are an essential element. That being said, you must not replace animal protein with pistachios. Nonetheless, they can complement your diet efficiently and offer a quality vegetable protein.

Finally, you mustn’t forget that these foods offer unsaturated lipids, which help reduce the state of inflammation and prevent the appearance of cardiovascular diseases. Don’t hesitate to include pistachios in your diet – you’ll notice their health benefits in little to no time!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Naseeb MA., Volpe SL., Protein and exercise in the prevention of sarcopenia and aging. Nutr Res, 2017. 40: 1-20.
  • Carracedo M., Artiach G., Arnadottir H., Back M., The resolution of inflammation through omega 3 fatty acids in atherosclerosis, intimal hyperplasia, and vascular calcification. Semin Immunophatol, 2019. 41 (6): 757-766.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.