Hungry? Choose pistachios. Among nuts, pistachios are one of the most nutritious. A 30 gram serving of pistachios, which is 49 kernels and 160 calories, gives you a variety of different vitamins, minerals, and other beneficial nutrients.
NutrientsVitamins and Minerals
Pistachios are an excellent source of vitamin B6, copper and manganese; important vitamins and minerals for the body. The little nut also provides potassium and is a good source of phosphorus and magnesium.
A 30g serving of pistachios is an excellent source of vitamin B6, copper and manganese and a good source of protein, dietary fibre, thiamin, and phosphorus.
Antioxidants
Oxidation is a process that creates free radicals in the body, which can be harmful to your cells. Pistachios offer many different antioxidants, which can help to support the heart and the body.
The antioxidative capacity of many plant foods is based partly on the phenols they contain. Researchers in the United States Department of Agriculture studied 100 common food items and identified four groups based on different antioxidant content: Pistachios were in the group with the highest content.
A recently published study by Italian researchers reveals that pistachios pack in a variety of beneficial antioxidants and phytonutrients commonly found in tea (catechins), fruits, vegetables, red wine (anthocyanins) and soyfoods (isoflavones). (1)
(1) Tomaino A, Martorana M, Arcoraci T, Monteleone D, Giovinazzo C, Saija A. Antioxidant activity and phenolic profile of pistachio (Pistacia vera L., variety Bronte) seeds and skins. Biochimie. 2010 Sep;92(9):1115-22. Epub 2010 Apr 11.
Lutein and zeaxanthin
Pistachios are the only nut to contain significant amounts of lutein and zeaxanthin, two carotenoid antioxidants that have been associated with a reduced risk of age-related macular degeneration (AMD), which can cause blindness in older people.
Fiber
Most people aren’t getting enough fibre. Luckily, a snack of crunchy pistachios can provide three grams of dietary fibre, which is about the same amount if fibre found in one slice of whole wheat bread or three plums.