Pistachio

A 2020 study found a daily serving of 1.5 oz of pistachios helped reduce body mass index (BMI) and waist circumference in males and females with obesity, compared to a control group who did not eat an extra serving of pistachios every day.

9 Health Benefits of Pistachios

Pistachios are rich in a variety of nutrients and may support weight loss, gut health, blood sugar control, and heart health. They are also versatile and can be enjoyed in many recipes.

Pistachio nuts are not only tasty and fun to eat, but also highly nutritious.

In fact, these edible seeds of the Pistacia vera tree contain healthy fats and are a good source of protein, fiber, and antioxidants (1Trusted Source).

What’s more, they contain several essential nutrients and can aid weight loss and heart and gut health.

Interestingly, evidence of pistachio intake can be traced back 300,000 years. Nowadays, they’re very popular in many dishes, including ice cream and desserts (1Trusted Source).

Here are 9 evidence-based health benefits of pistachios.

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1. Loaded with nutrients

Pistachios are very nutritious, with a 1-ounce (oz), or 28-gram (g), serving of about 49 pistachios containing the following nutrients (2Trusted Source):

• Calories: 159
• Carbs: 8 g
• Fiber: 3 g
• Protein: 6 g
• Fat: 13 g
• Potassium: 6% of the Daily Value (DV)
• Phosphorus: 11% of the DV
• Vitamin B6: 28% of the DV
• Thiamine: 21% of the DV
• Copper: 41% of the DV
• Manganese: 15% of the DV

Notably, pistachios are one of the most vitamin B6-rich foods available.

Vitamin B6 is important for several bodily functions, including blood sugar regulation and the formation of hemoglobin, a molecule that carries oxygen in red blood cells (3Trusted Source).

Pistachios are also rich in potassium, with 1 oz containing more potassium than half of a large banana (4Trusted Source).