The benefits of pistachios that you don’t even suspect

US, WASHINGTON (NEWS OBSERVATORY) — All nuts contain many important nutrients for health, but among such a variety, pistachios are considered one of the nuts with the highest content of healthy substances.

They are rich in protein, 20 g per 100 grams, vitamins A and E, potassium and iron. It is worth emphasizing precisely the iron content, because such a quantity is contained only in pistachios: in 100 g of the product – 7.2 mg.

As nutritionist Magda Carlas notes, pistachios are a perfect food, as they contain healthy fats, vegetable proteins, complex carbohydrates, fiber, minerals and vitamins.

“In addition, they are useful for cardiovascular diseases and diabetes, and also for a long time retain a sense of satiety,” explains Magda Karlas.

Despite the high percentage of fat in 100 g – 45 g of fat, pistachios are healthy and help our body. In particular, they are rich in fatty acids, known as omega-3s and omega-6s, which help us protect our health.

Nutrition value of pistachios (per 100 g)

Calories 594 kcal
Carbohydrates 15.7 g
Fats 45 g
Squirrels 20 g
Cellulose 6.5 g
Vitamin A 25 mg
Vitamin E 5.2 mg
Potassium 811 mg
Iron 7.2 mg


Pistachios are a healthy snack option to kill a worm without harming your diet. They are ideal for a snack in the morning or afternoon, as they are nutritious, and due to the many healthy fats they fill with energy.

According to a nutritionist, pistachios go well with salads, fruits or cheeses, as well as yogurts or other nuts. With pistachios you can eat a wide variety of foods. In addition, it is very simple to include these nuts in the diet: you can put nuts in bags to always carry in a bag or backpack and eat at any time.

The perfect choice for sports lovers

The inclusion of pistachios or other nuts in the diet is a great choice for those involved in sports. “They contain energy, these nuts are easily digested and slowly digested. This is a natural alternative to many processed foods and sports bars, ”explains nutritionist Magda Carlas.

Due to the high content of vegetable protein, their use is recommended for people who are actively involved in sports, as pistachios help to recover and perfectly complement the sports diet.

As Dr. Nieves Palacios explains, due to the high content of unsaturated fats and fiber, as well as antioxidants, minerals and vitamins, every sports fan can safely include pistachios in their diet and eat them in the first half for or for an afternoon snack.

In addition, thanks to the nutritional properties of pistachios help protect the endothelium and prevent vascular changes.

According to nutritionists, the recommended daily intake of pistachios is 20-35 g, as they are very high in calories. Therefore, despite the enormous benefits, these nuts should be eaten in moderation. Dr. Nieves Palacios, Head of the Medical, Endocrinology and Nutrition Service of the Spanish Agency for Health in Sports, notes that the recommended amount of nuts per week is three to seven servings. “In the case of pistachios, this is about 49 pieces,” explains the specialist.

In addition, despite the almost equal nutritional value of nuts, pistachios have their own characteristics. “They contain less fat, more iron, potassium and fiber, as well as pistachios – an excellent source of magnesium, antioxidants, thiamine and folic acid,” Nieves Palacios explains.

In addition, pistachios can improve skin condition. According to Magda Karlas, the vitamin E contained in pistachios is “a strong antioxidant that can improve the condition of the skin, although it depends on many factors.”

According to the expert, “its nutritional components play an important role in the restoration, hydration and protection of the skin.”

The benefits of pistachios for the skin

On the one hand, vitamin A promotes skin regeneration and, according to Dr. Nieves Palacios, “moisturizes the skin, promotes the growth of epithelial tissue, enhances immunity and maintains the structure of the epidermis”.

Vitamin E helps protect the skin and also prevents the accumulation of free radicals. In addition, pistachio also prevents the appearance of aging spots, since vitamin E “is vital for protecting the skin from ultraviolet rays, pollution and other aggressive substances.”

On the other hand, due to the similar content of vitamin E, better known as beta-carotene, the use of pistachios favors the appearance of a tan. In addition, pistachios contain a large amount of vitamin C, which “improves collagen synthesis and regulates keratin formation, which speeds up the healing process and increases skin elasticity,” emphasizes Dr. Nieves Palacios.

Moreover, pistachios have vitamin B6, which is responsible for cellular hair regeneration and skin restoration. Unsaturated fatty acids contained in pistachios help to even out skin color and moisturize.


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Article is written and prepared by our foreign editors from different countries around the world – material edited and published by News Observatory staff in our US newsroom.