Pistachios are a great plant-protein choice compared to meat because they are naturally cholesterol-free and add fiber to your day," Moon says. She notes that since pistachios provide adequate amounts of all nine essential amino acids, this makes them a source of complete protein. Eating a healthful diet, including pistachios, is a promising way to help prevent these eye diseases from developing. However, moderate intake of pistachios may promote weight loss as dietary fibers and Omega fatty acids may provide stomach satisfy which controls overeating, a major cause of obesity. (10) Can Eating Too Many Pistachios give you headaches?

Although nuts are high in fat, it’s mainly healthier unsaturated fat. They contain protein, B vitamins, vitamin E and minerals, including iron, potassium, selenium, magnesium, zinc and copper. Amino acids are considered essential, so if your body can't make them, you have to get them through your diet. Some studies suggest that the amino acids in pistachios lower the amount of fat and sugar ( glycemic index ) in your blood and can tone up your blood vessels and make them more flexible.Raised around his father’s pistachio trees, he shares how from a young age he realised he wanted to work with pistachios and create his business. His dream was to share his love for pistachios with the world and offer the opportunity to taste them to more and more people . Interestingly, the antioxidants in pistachios are highly bioavailable. Therefore, they are more likely to be absorbed during digestion ( 16). summary

Estruch R, et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine. 2018; doi:10.1056/NEJMoa1800389. Pistachios are likely to be contaminated by Aflatoxin, a carcinogen produced by Fungus Aspergillus flavus during the growth and storage of pistachios in the moist and warm environment. Pistachios have the highest levels of zeaxanthin and lutein among nuts, both of which protect your eyes from damage caused by blue light as well as macular degeneration, an eye disease that can cause vision loss as you age. Scientists demonstrated this in 2017 research that showed that roasting the nuts did not affect their health benefits in relation to colon cancer cells. British Journal of Nutrition: “Effects of almond and pistachio consumption on gut microbiota composition in a randomized cross-over human feeding study.”Perhaps not surprisingly, studies have shown that eating pistachios can help promote healthy blood sugar levels.

Dietary fibers in pistachios absorb excess water from our intestines and stimulate bowel movement. However, overconsuming pistachios without drinking plenty of water may absorb too much water from the intestines, making it difficult for the stool to pass. This may harden our stool and increase constipation risk. Pistachios can be included as part of a healthy diet for eating right with diabetes," Moon says. The American Diabetes Association even calls nuts a “ diabetes superfood,” as their healthy fat profile and fiber counts can help with managing hunger and blood sugar control. In fact, several studies have demonstrated the cholesterol-lowering effects of pistachios ( 35, 36).Yu Z, et al. Associations between nut consumption and inflammatory biomarkers. American Journal of Clinical Nutrition. 2016; doi:10.3945/ajcn.116.134205. 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. Manganese-rich food is not suitable for people suffering from Parkinsonism, hypermagnesemia, polycythemia, and chronic liver diseases, etc.