Nuts are healthy snacks. They work amazingly well to enhance the overall taste of sweet treats and main dishes. People may wonder whether pistachios are healthy too. Pistachios contain essential nutrientssuch asprotein, fiber and a wealth of vitamins and minerals, which make them beneficial for your health. They also have healthy fats and help you lower your risk for cardiovascular problems. Keep reading to learn more about the benefits of pistachios.

Are Pistachios Healthy to Eat?

They definitely are. In fact, they are among the healthiest nuts you can eat. Here are some benefits of including pistachios in your diet:

• They contain plant protein and provide you with essential amino acids, especially when you also include green veggies and fruits like avocado in your diet.
• They are loaded with dietary fiber and help keep you full. They boost your digestive system and prevent improper bowel movement and issues like constipation.
• ŸPhenolic compounds in pistachios have anti-oxidative effect on the cells of the body and eliminate free radicals from your body to prevent cancer and other chronic diseases.
• They have plant sterols that lower cholesterol in the body by inhibiting its absorption. This helps you with better cardiovascular health.
• They are a rich source of minerals such as potassium, magnesium, phosphorous and copper.

Nutrition Facts of Pistachios

You now must assure your answer to "are pistachios healthy to eat". But you can get a better idea about it by checking its nutrition facts. The following figure provides you with more information about what you will find in a 100g serving of pistachios. The percentage daily values are based on a 2000-calorie diet. There are about 568 calories in 100g of pistachio nuts.

What Are the Health Benefits of Pistachios?

Here are mainly ten health benefits that make you want to eat them on a regular basis:

1. Heart Health

Pistachiosreduce bad cholesterol and increase good cholesterol levels in your body through antioxidants like lutein. Vitamin A and E also work as antioxidants to fight inflammation, protect blood vessels from oxidative damage and lower the risk of heart disease.

2. Type-2 Diabetes Prevention

Are pistachios healthy for diabetics? The answer is positive. A cup of pistachios provides you with 60% of your recommended daily intake of phosphorus, which helps turn proteins into amino acids and improves glucose tolerance.

3. Blood System

Pistachios improve the availability of oxygenated blood. They have vitamin B6 that helps make hemoglobin to facilitate the transfer of oxygen to cells. The availability of oxygenated blood helps keep you active and prevent fatigue.

4. Nervous System

The presence of vitamin B6 helps improve the production of amines that in turn encourage the creation of amino acids. It also triggers the production of myelin that promotes optimal messaging between nerves. With the help of vitamin B6, the synthesis of serotonin, melatonin, epinephrine and gamma-aminobutyric acid calms the transmission of nerve impulses.

5. Healthy Eyes

Pistachios are loaded with carotenoids, such as zeaxanthin and lutein, which play a big role in protecting your body from free radicals. This keeps you from dealing with issues related to visual impairment and age-related macular degeneration.

6. Immune System

Thanks to the presence of vitamin B6, regular consumption of pistachios encourages healthy brain function and infection prevention. It also promotes the production of healthy blood cells and improves the health of lymphoid glands to create white blood cells.

7. Better Skin

Pistachios have vitamin E that plays a role in maintaining the health of cell membranes. This in turn helps you have beautiful and healthy skin. Vitamin E also strengthens the defense against UV rays and prevents skin cancer and premature aging.

8. Weight Regulation

As pistachios loaded with dietary fiber, they help you feel full and prevent overheating. They are low in calories and saturated fat with loads of protein and unsaturated fats, so they serve perfectly to help you achieve your weight loss goals.

9. Sexual Vitality

Consuming 100g of pistachios a day for three weeks may help improve erectile function by 50%. Pistachios help improve blood flow to the penis to resolve sexual issues.

10. Other Benefits

Pistachios help improve your health in many other ways as well. Regular consumption of pistachios improves absorption of iron, which is mainly due to its high copper content. This prevents disorders such as anemia. Pistachios are a rich source of antioxidant gamma-tocopherol which helps fight cancer.

Precautions for Eating Pistachios

Are pistachios healthy to eat? Yes, they are, but it is also necessary to note the possible side effects:

Allergic Reaction

You should avoid consuming pistachio nuts if you have tree nut allergies or another type of food allergy. Consuming pistachios in this case may create several symptoms such as cough, abdominal cramps, diarrhea, vomiting, hives, tightness in chest, difficult breathing, and angio edema of face. Anaphylaxis reaction is rare but is a possibility. It may prove life threatening because it produces issues such as difficulty in breathing, low blood pressure, unconsciousness, feeble pulse, and more.

Blood Pressure

Pistachios do not have high levels of sodium–there is only 0-2mg of sodium in 1oz serving. However, the levels may go up to 121mg per serving if you are opting for roasted pistachios. Regular consumption of roasted pistachios may lead to an increase in your blood pressure, which is not good for your cardiovascular system.

Gastrointestinal Problems

Regular consumption of pistachio nuts may cause gastrointestinal side effect in people who react to a compound called fructans. This may lead to diarrhea, bloating, flatulence, constipation, and abdominal pain.

Tips for Selection and Storage

If you are going to include pistachios in your diet, you should also learn a bit about selecting and storing them.

• ŸBuy off-white, in-shell nuts that look healthy and feel heavy in hand. Ensure they are free from cracks and rancid smell.
• ŸNever buy pistachios that are dyed, bleached, or have a sour taste. Avoid them if they have insect damage.
• Buy unshelled nuts because they are the least processed types of pistachios and have more nutrients.
• Store them in airtight containers and place in dry and cool places to keep them usable for months.