Pistachios contain a surprising amount of heart-healthy nutrients. They offer fiber, essential amino acids and unsaturated fats. When buying pistachios, look for nuts whose shells are already opened slightly. Unopened shells are a sign of immature nuts.
A 1-ounce serving of unsalted dry-roasted pistachios contains 161 calories, 20 percent of the daily value of fat, 8 percent of the DV of saturated fat, 12 percent of the DV of protein, 11 percent of the DV of fiber and 3 percent of the DV of carbohydrates. They have a nominal amount of sodium and no cholesterol.
Fat accounts for 71 percent of pistachios' calories, but only 12 percent of this fat comes from saturated fat, which can raise cholesterol levels and contribute to heart disease. The rest of the fat comes from mono- and polyunsaturated fats. These heart-healthy fats actually help lower cholesterol levels and reduce the risk of heart disease. They may also play a role in blood sugar regulation, which can reduce the risk of Type 2 diabetes.
Protein constitutes 15 percent of the calories in pistachios. The body breaks down protein into amino acids, which are essential to cellular formation and repair and normal growth and development of fetuses, children and adolescents. While the body produces many amino acids itself, it does not produce essential amino acids, which must be consumed. Pistachios contain a small amount of every essential amino acid. Certain amino acids, called conditional amino acids, are produced by the body, but you may have to supplement with food sources of these amino acids if you're sick or under stress. Pistachios are a good source of conditional amino acids.
A single ounce of pistachios supplies 11 percent of the DV of fiber. Fiber comes in soluble and insoluble forms. Soluble fiber can help reduce cholesterol levels and regulate blood sugar levels. Insoluble fiber helps prevent constipation. Pistachios contain both types of fiber.
A 1-ounce serving of pistachios offers 24 percent of the recommended dietary allowance for vitamin B-6. Vitamin B-6 aids in protein metabolism, cognitive development, immune function and red blood cell formation. Research continues into whether it can reduce the risks of heart disease and age-related dementia and help prevent morning sickness and PMS. A serving of pistachios provides 19 percent of the RDA for phosphorus. Phosphorus is essential to bone, cell and membrane health, balancing the body's pH levels and delivering oxygen to tissues. Pistachios also supply 16 percent of the RDA for thiamin. Thiamin is integral in converting carbohydrates into energy and heart, muscle and neurological health. Thiamin deficiencies can lead to fatigue, psychosis, nerve damage and, ultimately, brain damage. In the U.S., alcoholics are most likely to suffer from thiamin deficiencies.
- Epicurious Food Dictionary: Pistachio Nuts
- USDA National Agricultural Library Full Report: Nutrient Data for 12152, Nuts, Pistachio Nuts, Dry Roasted, Without Salt Added
- University of North Carolina at Chapel Hill: USFDA Daily Values
- MayoClinic.com: Dietary Fats: Know Which Types to Choose
- University of Maryand Medical Center: Protein in Diet - All Information
- MayoClinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines: Fiber
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin B6
- Linus Pauling Institute Macronutrient Information Center: Phosphorus
- University of Maryland Medical Center: Thiamin - All Information
- Pistachio image by Ella from Fotolia.com