pistachio health benefits

Pistachio Benefits

The pistachio health benefits are some very noteworthy pistachio benefits! Like many other low carb nuts, pistachios are actually the seed of a drupe. But we will keep calling it a nut since that is what everyone typically calls it. This small colorful green pistachio nut comes from one of the oldest flowering nut trees called Terebinth (Pistacia terebinthus).

The pistachio nuts have been incorporated into multiple keto trail mix recipes. They are included in the heart healthy keto trail mix, the cheddar macadamia onion keto trail mix, and the chili cheddar high protein keto trail mix. So, I wanted to take time to share some of the benefits of eating pistachio with you!

Pistachios are nutrient dense. Some of the more outstanding nutrients provided by the pistachio nuts are magnesium, phosphorus, copper, vitamin A and vitamin B6. Many pistachio health benefits can be obtained from this short list of nutrients. Yet, there are many other pistachio benefits worth mentioning. Some of them will be highlighted for you to reference.

1 oz. Pistachios = 159 calories, 13g Fat, 8g Carbohydrates, 3g Fiber, 6g Protein, 291mg Potassium

1. Low In Calories

When compared with other low carb nuts, one of the pistachio benefits is that it is a comparably low calorie nut. Therefore, even people on a traditional calorie counting diet can capture some of the pistachio health benefits.

2. Increase Your Energy

A one ounce serving of pistachios provides about 137 mg of phosphorus. This is roughly about 14 percent of the daily recommended intake[1]. Our body uses phosphorus to make something called ATP (adenosine triphosphate) for energy. ATP is a triple phosphate molecule. So, with phosphorus content of pistachios, an increase in energy is definitely one of the noteworthy benefits of eating pistachios. With an increase in natural energy, we feel better, we move around more, we burn more fat, and lose weight!

3. Improve Digestion

One of the pistachio health benefits is that it can improve your digestion. It does so by means of the fiber helping with the digestion and elimination process. While fiber plays a variety of beneficial roles in the body, when you eat enough, it can prevent and remedy gastrointestinal problems like constipation.

4. Improve Cardiovascular Health

Another one of the pistachio health benefits is that the fiber can also help absorb sodium in the gut and reduce bad cholesterol. Then too, pistachios are high in potassium which is a micronutrient that helps to regulate sodium levels and ultimately blood pressure levels. Therefore, the fiber in pistachio benefits your blood pressure and cardiovascular system. Pistachios are also known for the B-vitamins that can help improve your blood flow and vascular health. So, the combination of these factors provided by pistachios promote good cardiovascular (heart) health.

5. Reduce Blood Sugar Levels

The fiber found in pistachios also absorb sugars in the gut. As a result, the overall blood sugar levels are reduced. Therefore reducing blood sugar levels is one of the pistachio benefits. Individuals with prediabetes that are trying to prevent prediabetes from progressing can really capture some of these pistachio benefits. Individuals with type 2 diabetes can also capture some of the pistachio health benefits to help keep blood sugar levels within a normal range.

pistachio health benefits

6. Reduce Cancer Risk

Pistachios are green because they contain something called chlorophyll. A raw pistachio has a chlorophyll content of about 9.72 mg per kg of wet weight. [2]Research shows that chlorophyll is definitely one of the benefits of eating pistachios. According to WebMD, scientist have discovered that chlorophyll can play a role in cancer prevention. Chlorophyll has antioxidant properties that can rid the body of damaging free radicals. And it is also known and used as an internal deodorizer in certain medical situations[3].

7. Increase Iron Absorption

Pistachios contain a significant amount of copper. Copper is a mineral required to absorb iron from the gut[4]. Therefore, one of the benefits of eating pistachios is that your body can better absorb iron. Since dark chocolate is high in iron, you can benefit from an iron boosting keto trail mix to increase low iron levels. However, copper plays many other important roles in the body including making connective tissues, blood vessels and energy[4].


This is just a brief overview of pistachio benefits. They are tasty and therefore relatively easy to capture some of the benefits of eating pistachios. You can easily add them to one of the keto trail mix recipes. Or, you can simply capture some of the pistachio health benefits from just eating a bag of pistachios.

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