Mining for Minerals

Pistachios are an excellent source of copper and manganese and a good source of phosphorus. They also contain magnesium offering health benefits of its own.

Crack Open for Copper

Copper is essential for a wide range of biochemical processes needed for good health. It is an integral component of several proteins and enzymes, including those necessary for the proper development of connective tissues in bones and other organs, nerve myelination, and skin pigmentation. Copper is also important for cardiovascular health. Low copper status has been found in some studies to increase cholesterol levels, blood pressure, and other cardiovascular problems such as arrhythmia and abnormal electrocardiograms.^1,2

Mighty Manganese and Magnesium

Manganese is an activator and a component of several enzymes and plays an important role in bone formation and in the metabolism of protein, fat and carbohydrate.³ Magnesium works with many enzymes to regulate body temperature, allow nerves and muscles to contract, and synthesize proteins. It is also important in the metabolism of vitamin D and can directly affect bone cell function.⁴

Excellent and Good Sources of B-vitamins

Pistachios are an excellent source of vitamin B6, providing 20% of the Daily Value per 30g serving. Vitamin B6 is required for a wide range of biochemical reactions and is required for the efficient functioning of the immune system, conversion of the amino acid tryptophan to niacin, red blood cell metabolism and hemoglobin production. It is also responsible for synthesis of neurotransmitters, such as serotonin and dopamine, both of which are necessary for nerve cell communication.

Vitamin B6, folate, and, to a lesser extent, vitamin B12 have been shown to reduce elevated levels of homocysteine, believed to be a risk factor for cardiovascular disease. Inadequate intakes of vitamin B6 have been reported to impair platelet function and clotting mechanisms, effects that may be related to elevated homocysteine.⁵

In addition to vitamin B6, pistachios are a good source of thiamin (15% DV) and contain lesser amounts of other B vitamins, such as folate at 4% DV, and riboflavin at 3% DV, and niacin and pantothenic acid at approximately 2% DV. These B vitamins play many essential roles in the conversion of carbohydrates, proteins, and fats into energy.

References

1. Institute of Medicine. (2002). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press↑
2. World Health Organization. (1996). Trace Elements in Human Nutrition and Health. Geneva, Switzerland: World Health Organization.↑
3. Institute of Medicine. (2002). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press.↑
4. Institute of Medicine. (1997). Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academy Press.↑
5. Institute of Medicine. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press.↑