Why You Should Eat Pistachios Every Day

03 January, 2020
Did you know that eating pistachios every day can help you to have better general health and to prevent many diseases like diabetes and hypertension?

Pistachios are not only a delicious type of nutbut also a source of many healthy properties. Of course, this is all thanks to their complete nutritional values. They offer us so many benefits that they cover almost all of the functions of the body.

Discover the reasons that you should eat them every day in this article!

The Amazing Health Benefits of Pistachios

Although all nuts are very healthy and nutritious foods, pistachios especially stand out because of their complete nutritional values and the great benefits they offer for our body.

They are one of the nuts with most fiber and healthy fats, and they are also rich in vitamins, minerals, proteins and essential fatty acids.

This nut is native to the East and has been eaten for thousands of years. Currently, the country that produces most pistachios is Iran.

See also: 5 Delicious Vegan Smoothies that are Rich in Vegetable Protein and Fiber

Health Properties

In this article, we will highlight the main health properties of this delicious nut.

They’re diuretic


Thanks to their high potassium content, eating pistachios promotes the elimination of liquids.

This helps promote weight loss and helps reduce the swelling that we tend to suffer from, especially in the stomach and legs. This is also effective in cases of edemas.

They promote good cardiovascular health

Pistachios are an excellent remedy for preventing cardiovascular diseases.

Thanks to their high content of phytosterols, arginine, resveratrol and lutein, this nut:

  • Reduces high blood pressure
  • Reduces cholesterol
  • Cares for the muscles of the heart
  • Prevents arteriosclerosis.

They balance the nervous system

Pistachios stand out for their high magnesium content, a mineral which nourishes the nervous system to balance it.

In this way, we can help relieve the symptoms of anxiety, nervousness, depression, stress and insomnia.

They’re antioxidants


This nut contains high levels of antioxidants like vitamin C, vitamin E, selenium and resveratrol.

These nutrients protect from the damage caused by free radicals, both at the cellular level and externally. This is a great way to prevent premature aging.

They’re good for weight loss

How can a nut, rich in fat and calories, help us lose weight?

If we eat them in moderation, nuts are very nutritious foods, rich in fiber and soluble fats. As a result, when we eat them we feel full, so we reduce the cravings to eat harmful fats.

They have anti-diabetic properties

Among their virtues, pistachios stand out for being the best nut for preventing type 2 diabetes, thanks to their high content of betacarotenes, procyanidins and fiber.

This is because regularly eating them reduces the levels of sugar in the blood and improves resistance to insulin.

They ensure healthy vision


Their lutein, riboflavin and zeaxanthin content makes pistachios an excellent remedy to prevent and improve sight problems.

They’re laxatives

Pistachios are very rich in fiber, a nutrient that favors and regulates intestinal function.

In this way, and together with a diet rich in fruit and vegetables, we can help resolve constipation.

They help prevent neuro-degenerative problems


Eating pistachios is a natural and delicious way of preventing neuro-degenerative diseases, like Parkinson’s and Alzheimer’s.

This is due to the powerful antioxidant resveratrol that they contain.

They help prevent anemia

Pistachios are a food rich in iron, a mineral that we should eat daily to prevent Ferropenic anemia.

However, we recommend following a varied diet and also consuming vitamin C (citrus fruits, peppers, etc.) to improve the absorption of iron.

How many should we eat a day?

Nuts form part of a healthy, balanced diet. However, we should eat them in moderation because they are very nutritious foods.

In general, it is recommended to eat a handful of nuts a day. However, in the case of pistachios, it is recommended to eat about 50 of these nuts a day, which corresponds to 30 grams without the shells.

Also, we should remember that it’s best to eat them without salt to avoid excess sodium in the body, which would take away some of the benefits of this nut.

  • Dreher, M. L. (2012). Pistachio nuts: Composition and potential health benefits. Nutrition Reviews. https://doi.org/10.1111/j.1753-4887.2011.00467.x
  • Mohammadifard, N., Salehi-Abargouei, A., Salas-Salvadó, J., Guasch-Ferré, M., Humphries, K., & Sarrafzadegan, N. (2015). The effect of tree nut, peanut, and soy nut consumption on blood pressure: A systematic review and meta-analysis of randomized controlled clinical trials. American Journal of Clinical Nutrition. https://doi.org/10.3945/ajcn.114.091595
  • Kay, C. D., Gebauer, S. K., West, S. G., & Kris-Etherton, P. M. (2010). Pistachios Increase Serum Antioxidants and Lower Serum Oxidized-LDL in Hypercholesterolemic Adults. Journal of Nutrition. https://doi.org/10.3945/jn.109.117366