Hungry? Choose pistachios. Among nuts, pistachios are one of the most nutritious varieties. A one-ounce serving of pistachios, with 49 kernels and 160 calories, gives you more than 30 different vitamins, minerals, and other beneficial nutrients.

Mmmmm, Minerals

Pistachios are a great source of 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. , manganeseManganese is a mineral associated with the formation of connective and skeletal tissues, growth and reproduction, and carbohydrate and fat metabolism. , and phosphorusPhosphorus is a mineral that is responsible for the formation of bones and teeth., which help build strong, healthy bones. They also contain significant amounts of potassiumPotassium is a mineral responsible for keeping the body in proper acid-base balance, assisting in the formation of proteins, metabolizing carbohydrates, normal body growth and for building muscles. and magnesiumMagnesium is a mineral that is needed for more than 300 biochemical reactions in the body. , which help regulate heart rate and blood pressure.

A Victory for Vitamins!

An especially rich source of vitamin B6 and the other B vitamins, pistachios can help you fight infections, build muscles, and give you a boost of energy.

Preventative Measures

Pistachios are full of antioxidantsAntioxidants protect cells from damage caused by free radicals (compounds made during the metabolism of oxygen). , which are great for helping to prevent cell damage. In a USDA study, pistachios were placed in the group with the highest antioxidant capacity, as compared to over 100 different foods. ¹

Eye Gotcha!

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. may sound like mystery words, but they’re great for your eyes. Pistachios are the only nuts to contain a significant amount of these powerful antioxidantsAntioxidants protect cells from damage caused by free radicals (compounds made during the metabolism of oxygen). , which help reduce your risk of age-related macular degenerationAge-related macular degeneration (AMD) is a disease that gradually destroys sharp, central vision. AMD affects the macula, the part of the eye that allows you to see fine detail. (AMD), the most common cause of blindness in adults over 65.

Fabulous FiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans.

Most Americans aren’t getting enough fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. .² Luckily, a snack of crunchy pistachios can provide three grams of dietary fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. , or about 12% of the recommended daily value. That’s about the same amount as in a serving of oatmeal!

References

1. Wu, X., Beecher, G. R., Holden, J. M., Haytowitz, D. B., Gebhardt, S. E., & Prior, R. L. (2004). Lipophilic and hydrophilic antioxidant capacities of common foods in the United States. J Agric Food Chem, 52(12), 4026-4037.↑
2. US Department of Health and Human Services, and US Department of Agriculture. (2005). Dietary Guidelines for Americans 2005. Washington DC: US Government Printing Office.↑