People consume them today in a variety of dishes from salads to ice creams. A serving of pistachios provides about 37 percent of the recommended daily vitamin B-6 intake or 1. Vitamin B-6 plays a vital role in the body, particularly in relation to protein metabolism and cognitive development. Pistachios are one of the lowest calorie nuts, which means people can enjoy the health benefits of nuts while more easily staying within their daily calorie limits.
One ounce of macadamia nuts, for example, contains calories , while 1 ounce of pecans provides calories. The same 1 ounce of pistachios contains just calories. Antioxidants are substances that play a critical role in health. Nuts and seeds contain several antioxidant compounds, but pistachios may have higher levels of some antioxidants than other nuts.
Research reports that pistachios have among the highest levels of antioxidants including:. The antioxidants lutein and zeaxanthin are essential for eye health. Pistachios are a rich source of both of these substances.
According to the American Optometric Association , lutein and zeaxanthin reduce the chances of developing eye conditions, including age-related macular degeneration AMD and cataracts. Eating a healthful diet, including pistachios, is a promising way to help prevent these eye diseases from developing. All nuts are rich in fiber, which encourages a healthy digestive system by moving food through the gut and preventing constipation.
A type of fiber called prebiotics may also feed the good bacteria in the gut. According to a small, study , eating pistachios may increase the levels of beneficial bacteria in the gut. In the study, volunteers ate a standard diet with either 0 ounces, 1. Researchers collected stool samples and found that people who ate up to 3 ounces of pistachios daily showed an increase in potentially helpful gut bacteria, much more so than those who ate almonds.
Protein accounts for approximately 21 percent of the total weight of the nut, making it a good source for vegetarians and vegans, among others. Pistachios are the lowest-calorie nut, and in research, they consistently outperform traditional snack foods such as pretzels, crackers, cereal bars and chips for satiety and healthfulness, Roussell explains. In one French study , participants added extra calories from pistachios to their daily diet, without adding any extra pounds to their body weight, he says.
More specifically, pistachios contain anthocyanins, which are powerful antioxidants that may help prevent diabetes, cancer, heart disease, and obesity, Roussell says. Weight Loss. United States. Type keyword s to search. Today's Top Stories. Taraji P. When it comes to nuts, pistachios are often overlooked—even though they are tiny nutritional goldmines. Keep reading to find out exactly how these yummy nuts can benefit your health. Pistachios are high in omega-three fatty acids and they have three different types of antioxidants.
They also have protein, healthy fats, good carbohydrates, fiber, and vitamin A. The amount of nutrition that's contained in just one pistachio is really impressive. One serving contains 3 grams of fiber. It all comes down the high polyphenol content of the nuts. It gets sent to a drying facility and then roasting.
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. Need more persuasion about pistachios? Here are three reasons why pistachios can boost your health:. Pistachios can pack a powerful punch for health. Learn more about vaccine availability.
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