The health benefits of nuts have been demonstrated in many studies. In general, nuts have been shown to have protective heart health benefits and provide a good source of protein and dietary fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. , along with many important vitamins, minerals and phytonutrients. But all nuts are not created equal.

Crack Open Nutritional Benefits of Pistachios

A 30g serving (about 1 ounce) of pistachios has 49 kernels, 170 calories and offers more than 30 different vitamins, minerals and beneficial phytonutrients. This little nut comes out big on nutrition: an excellent source of copperCopper is a mineral that is a component of multiple enzymes (proteins that cause biochemical reactions in the body) and helps to form connective tissue. , manganeseManganese is a mineral associated with the formation of connective and skeletal tissues, growth and reproduction, and carbohydrate and fat metabolism. and vitamin B6 and a good source of protein, dietary fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. , thiaminThiamin is one of the water-soluble B vitamins. and phosphorusPhosphorus is a mineral that is responsible for the formation of bones and teeth.. Pistachios offer a high amount of total polyphenol antioxidants and are the only nut to offer significant amounts of luteinLutein is a carotenoid that is being studied in the prevention of certain eye disorders like age-related macular degeneration. and zeaxanthinZeaxanthin is a carotenoid and like lutein, is being studied in the prevention of certain eye disorders like age-related macular degeneration and cataracts. . Pistachios also offer a high satietySatiety is the satisfied feeling of being full after eating. level and as an in-shell snack, have a slower consumption time.

Only Nut to Contain Significant Amounts of LuteinLutein is a carotenoid that is being studied in the prevention of certain eye disorders like age-related macular degeneration. and ZeaxanthinZeaxanthin is a carotenoid and like lutein, is being studied in the prevention of certain eye disorders like age-related macular degeneration and cataracts.

Pistachios are the only nut to contain a significant amount of the carotenoidsCarotenoids are what make certain fruits and vegetables yellow, orange, or red. luteinLutein is a carotenoid that is being studied in the prevention of certain eye disorders like age-related macular degeneration. and zeaxanthinZeaxanthin is a carotenoid and like lutein, is being studied in the prevention of certain eye disorders like age-related macular degeneration and cataracts. . The intake of these carotenoidsCarotenoids are what make certain fruits and vegetables yellow, orange, or red. has been associated with a reduced risk of age-related macular degeneration (AMD). AMD is the most common cause of irreversible blindness in Americans over 65.

Excellent Source of Important Vitamins and Minerals

Pistachios are an excellent source of copperCopper is a mineral that is a component of multiple enzymes (proteins that cause biochemical reactions in the body) and helps to form connective tissue. and manganeseManganese is a mineral associated with the formation of connective and skeletal tissues, growth and reproduction, and carbohydrate and fat metabolism. and a good source of phosphorusPhosphorus is a mineral that is responsible for the formation of bones and teeth.. Pistachios are also an excellent source of vitamin B6, containing as much as beef liver, which is often touted as an “especially rich source” of this vitamin. Per serving, pistachios provide 20% of the Daily Value. In addition to vitamin B6, pistachios are a good source of thiaminThiamin is one of the water-soluble B vitamins. (15% DV) and contain lesser amounts of other B vitamins, such as folateFolate is a water-soluble B vitamin that helps produce and maintain new cells, make DNA and RNA, and make normal red blood cells. and biotin at 4% DV, and riboflavinRiboflavin is a water-soluble vitamin, which is necessary for normal cell function, growth, and energy production., niacinNiacin is a vitamin that supports the functioning of the digestive system, skin, and nerves., and pantothenic acid at 2% DV.

One of the Highest FiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. Nuts

Most Americans take in much less than the recommended 14 grams of fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. per 1000 calories.¹ As one of the highest fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. nuts, pistachios can help meet this goal. A serving of pistachio nuts provides 3 grams of dietary fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. , or about 12% of the Daily Value. This is twice the fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. in an ounce of walnuts, and about the same amount as in a serving of oatmeal.

References

1. US Department of Health and Human Services, and US Department of Agriculture. (2005). Dietary Guidelines for Americans 2005. Washington DC: US Government Printing Office.↑