Mitzi Dulan – America's Nutrition Expert
Mitzi has been featured on:
5 Reasons to Go Nuts for Pistachios
by Mitzi Dulan, RD, America’s Nutrition Expert®
Print This Post

This energy-dense, nutrient-rich food deserves to be on your must-eat list in 2021. Spoiler alert: Your immune system, heart and waistline will thank you

Pistachios may be small, but they pack a big nutritional punch. Recently published studies have added to the growing body of existing evidence that further prove how healthy these tiny green nuts are for the body. Here are five little known facts about the health and nutritional benefits of pistachios that may surprise you.

1. Pistachios are a Complete Protein

The latest  research reveals that pistachios contain all 9 essential amino acids, making them a “complete” protein similar to eggs, dairy and meats. Even more impressive, one  ounce of pistachios contains  6 grams of protein — that’s as much protein as an egg!

Compared to other complete proteins that need to be cooked or refrigerated (like fish, beef or cheese), pistachios are more convenient for a grab-n-go post-exercise snack since they contain the amino acids required to build and maintain muscle mass and lean body tissue. Plus, being a complete plant-based protein, pistachios are an ideal snack or dessert topping for those who follow a vegan or vegetarian eating pattern.

2. Pistachios Support a Healthy Immune System

While vitamin C-rich oranges tend to steal the spotlight as the go-to food for building a healthy immune system, pistachios provide other important nutrients to help boost  immunity, including protein, B-vitamins, zinc, magnesium, selenium and other bioactive compounds.  Here’s how:

  • B-vitamins (B1, B6 and Folate) are necessary to fight off infection.
  • Zinc, magnesium and selenium may lower the risk and severity of viral infections.
  • Protein can strengthen the immune system by helping to maintain healthy immune cells, which are responsible for eliminating damaged cells, bacteria and viruses.
  • Gamma-tocopherol (an antioxidant) my help speed recovery time and lower airway inflammation.

3. Pistachios are Good for Your Heart

Thanks to their heart-friendly  unsaturated fats and antioxidants—including vitamin E and lutein and zeaxanthin-—pistachios are a heart-healthy choice. These satisfying nuts  also provide plant phytosterols, naturally-occurring compounds which lower blood cholesterol levels to help protect the heart. According to the FDA’s qualified health claim for nuts: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

4. Pistachios are Loaded with Nutrients

According to the USDA Nutrient Database, pistachios provide more than 30 different vitamins, minerals and phytonutrients. Some of the key essential substances in this nut  (which are sold either shelled or  in-shell) include magnesium, fiber, copper, potassium, iron, manganese and B-vitamins. What’s more, you get all those nutrients as well as the same amount of protein as an egg. And here’s an eye-opening fact: Pistachios are one of the only nuts that provide lutein and zeaxanthin, two carotenoids that are important for protecting your eyes from the sun’s rays, blue light from phone and computer screens and age-related eye damage.

5. Pistachios May Help Win at Losing (weight that is)

It’s true. Pistachios provide the dynamic duo of protein and fiber—two nutrients that help keep you satisfied and tame cravings ultimately making you less likely to overeat. If your goal is to lose unwanted pounds,  research suggests that in-shell pistachios may be your best option. In one study, participants ate 41% fewer calories when they had to crack the nuts open compared to the time when the nuts had already been removed from their shells. The researchers believe seeing the evidence of the empty shells may serve as a  reminder of how much you’ve eaten, reducing the likelihood of  overindulging.

Visit American Pistachio Growers for more fun pistachio info.

This is a #sponsored blog post, opinions are my own.

Leave a Reply

Your email address will not be published. Required fields are marked *

mitzi mail
Want the latest from Mitzi? Sign up to receive recipes, nutrition and fitness tips, and announcements.
Twitter Facebook