February 3, 2020

3 Reasons Why Pistachios Can Boost Your Health

Enjoy these nuts as part of the Mediterranean diet

Snacking on pistachio nuts

Always tend to reach for walnuts or almonds as an afternoon snack? You might want to consider varying your routine by grabbing some pistachios instead the next time you’re at the grocery store.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Pistachios can pack a powerful punch for your health, says registered dietitian Laura Jeffers, Med, RD, LD. That’s because these little green gems are a great source of nutrition, and are brimming with vitamins and nutrients.

Why pistachios are a healthy choice

Making nuts such as pistachios a part of your everyday eating is associated with decreased risk of death from cancer, heart disease and respiratory disease, Jeffers says.

Pistachios and other nuts are a mainstay of the healthy Mediterranean diet. Studies link this diet to some of the highest life expectancy and lowest heart disease rates in the world. They’re also a nice source of protein (especially for vegans and vegetarians), with about 6 grams per ounce.

Advertisement

You don’t have to eat a lot of pistachios to reap the benefits. But beware! Their buttery, rich flavor makes them easy to over-indulge in.

What’s the right serving size? Aim for 1 to 1½ ounces a day. (That’s about a handful.) Or, if you’re more the counting sort, there’s roughly 49 pistachios in an ounce.

What’s the best way to avoid pigging out on them? Jeffers says one trick to avoid eating too many is to buy them in the shells instead of the pre-shelled variety. “They’ll take a little longer to eat because you’ll have to pry open the shells,” she says. “The shells also are a great visual reminder of how many you’ve eaten. This can help to keep you on track with portion size.”

And you don’t have to reserve pistachios for snacking either. One easy way to incorporate them into your diet each day? Jeffers suggest trying them as a garnish (Think of them as the perfect way to top off a healthy stir-fry, soup, salad or even hummus.) You can also find plenty of recipes using pistachios, from quick breads to pesto.

Advertisement

A closer look at pistachio’s health benefits

Need more persuasion about pistachios? Here are three reasons why pistachios can boost your health:

  1. They have nutrients like vitamin B6, which promotes blood flow by helping to carry oxygen through the bloodstream to cells. Vitamin B6 also promotes immune and nervous system health.
  2. They have plant-based compounds that act as antioxidants, including vitamin E, polyphenols and the carotenoids lutein and zeaxanthin. Two of these antioxidants, not found in other nuts, have been linked to a decrease in the risk of developing macular degeneration.
  3. They support healthy cholesterol levels. Pistachios have 13 grams of fat per serving, the majority of which (11.5 grams) comes from heart-healthy monounsaturated and polyunsaturated fats. Studies have shown that adding pistachios to a healthy diet may help to lower levels of oxidized-LDL (bad) cholesterol. This is because of the nut’s high level of monounsaturated fat, which has been shown to reduce the levels of LDL cholesterol.

Related Articles

Older couple standing in kitchen taking vitamins
February 26, 2024
Do Men and Women Really Have Different Nutrition Needs?

When it comes to getting proper nutrition, your assigned sex can play a role — but there’s more to it than that

Various cuts of red meat displayed
February 14, 2024
Is Red Meat Bad for You?

It has nutrients your body needs, but it also comes with some serious health risks

A roasted pork chop on a mound of vegetables with sauce, displayed in a white bowl
February 12, 2024
Is Pork Red or White Meat? And Is It Healthy?

Despite what you may have heard, pork is actually red meat (and it comes with the same risks as other red meats)

Flaxseed sprinkled on a salad in a white bowl on a dark wooden table
January 31, 2024
Flaxseed: A Little Seed With Big Health Benefits

Ground flaxseed is full of heart-healthy omega-3s, antioxidants and fiber, and easy to add to just about any recipe

Top view of a bowl of chili topped with sour cream and jalapeños with tortilla chips for dipping.
November 23, 2023
Recipe Adventure: How To Build a Better Bowl of Chili

From meat to beans, we’ve got some ideas to help you create the perfect-for-you chili recipe

Muffins and sweetbreads with frosting on trays at bakery.
November 21, 2023
13 Foods That You Didn’t Know Contain Dairy

Be sure to check the labels of common foods like canned tuna, bread, hot dogs and chocolate

Person during a consultation with their dietitian.
November 8, 2023
Could You Have a Fructan Intolerance?

A low-FODMAP elimination diet can help identify your symptoms

Closeup of a chocolate souffle with strawberry garnish on dark plate.
November 6, 2023
Recipe: Decadent Chocolate Soufflé

Only 130 calories per serving, this dessert deserves your attention

Trending Topics

White bowls full of pumpkin seeds, dark chocolate and various kinds of nuts
25 Magnesium-Rich Foods You Should Be Eating

A healthy diet can easily meet your body’s important demands for magnesium

Woman feeling for heart rate in neck on run outside, smartwatch and earbuds
Heart Rate Zones Explained

A super high heart rate means you’re burning more than fat

Spoonful of farro salad with tomato
What To Eat If You’ve Been Diagnosed With Prediabetes

Type 2 diabetes isn’t inevitable with these dietary changes

Ad