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Due to their unique nutrient composition, pistachios are considered to be one of most nutrient rich snack nuts. A 30g serving of pistachios (about 1-ounce), with 49 kernels, has 170 calories and offers more than 30 different vitamins, minerals and beneficial phytonutrients. Pistachios are an excellent source of vitamin B6, copperCopper is a mineral that is a component of multiple enzymes (proteins that cause biochemical reactions in the body) and helps to form connective tissue. and manganeseManganese is a mineral associated with the formation of connective and skeletal tissues, growth and reproduction, and carbohydrate and fat metabolism. and a good source of protein, dietary fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. , thiaminThiamin is one of the water-soluble B vitamins. , and phosphorusPhosphorus is a mineral that is responsible for the formation of bones and teeth.. They are one of the lowest calorieA calorie is the amount of energy required to raise the temperature of one milliliter (ml) of water at a standard initial temperature by one degree centigrade (1°C). , lowest fat, and highest fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. nuts. Pistachios offer a high amount of total polyphenol antioxidantsAntioxidants protect cells from damage caused by free radicals (compounds made during the metabolism of oxygen). and are the only nut to contain significant amounts of luteinLutein is a carotenoid that is being studied in the prevention of certain eye disorders like age-related macular degeneration. and zeaxanthinZeaxanthin is a carotenoid and like lutein, is being studied in the prevention of certain eye disorders like age-related macular degeneration and cataracts. [ZE-uh-zan-thin]. Among snack nuts, pistachios have the highest content of phytosterolsPhytosterols, also referred to as plant sterols are a functional component found in plants that may reduce the risk of heart disease by lowering LDL cholesterol levels by blocking dietary cholesterol absorption. which are shown to reduce cholesterol absorption from other foods.
