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Health Benefits of Pistachios

Aside from being delicious, why are pistachio nuts so good for you?

Bowl of pistachio nuts

The leading pistachio producing countries in the world are the USA, Iran, and Turkey, with 90 percent of the global share. The US is the largest producer and exporter of in-shell pistachios in the world. So, they are readily available almost everywhere and well worth adding to your snack cupboard or adding as a sprinkling on meals. Here's why:

Eye Health: Thanks to pistachios being high in lutein and zeaxanthin, they help protect against age-related degeneration and chronic eye conditions, like cataracts.

Heart Health: High in mono-unsaturated ‘good’ fats, studies have shown pistachios can improve heart health by decreasing cholesterol and blood pressure.

Manage Blood Sugar: With a low glycemic index - meaning they have little effect on blood glucose (aka sugar) levels - studies show pistachios can help manage blood sugar, reducing the risk of diabetes.

Gut Health: Pistachios are rich in prebiotic fibre, which aids healthy digestion and feeds the ‘good’ bacteria in the gut, meaning the body is better able to absorb nutrients.

Anti Cancer: High in antioxidants, vitamin E and fibre, pistachios are particularly effective at reducing the risk of colon cancer. Pistachio phytochemical extracts have also shown to be effective at inhibiting breast and liver cancer growth.

Helps Muscles: As well as being a slow release energy, making them a good pre-workout snack, they contain a protein that helps the muscles recover afterwards.

Protein: Pistachios are particularly high in protein, second only to almonds - and higher in essential amino acids than its fellow nuts, including almonds and walnuts, which our bodies cannot produce so we need to get from diets. As they're plant-based, pistachios are an excellent source of vegan protein.

Blood Vessel Health: Pistachios help in effective vasodilation, the widening and dilation of blood vessels, dysfunction of which can cause heart disease.

Manage Weight: With a relatively low calorie content, and high protein and fibre levels that help you feel full, pistachios can help manage weight.


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