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Pistachios are one of the most delicious and healthy nuts that exist, with a wide range of properties and health benefits. It is high in fiber and fat; In addition, it is rich in vitamins, minerals, proteins and essential fatty acids.

Originally from the East, it has been consumed for several thousand years. Today, the country with the largest pistachio production in the world is Iran.

Pistachio properties

Pistachio is one of the most nutritious foods that exist. 30 grams contain around 156 calories , as well as 8 grams of carbohydrates, 3 of fiber, 6 of protein and 12 of fat, of which 90% are healthy. It also has potassium , phosphorus, vitamin B6, copper, manganese …

One of its most important properties is its high content of vitamin B6 , an essential nutrient for a wide selection of body functions, such as the formation of hemoglobin or the regulation of blood sugar.

Pistachio is also very rich in lutein and zeaxanthin, two antioxidants that promote eye health, protecting the eyes from diseases such as macular degeneration, which occurs especially due to age.In addition, the antioxidants present in pistachio are very easy to absorb during digestion.


Pistachio is a food rich in vitamins.

  • Vitamin B6: this nutrient is involved in carbohydrate metabolism , providing a large amount of energy to the body. Pistachio contributes up to 50% of the recommended daily amount.
  • Vitamin B9: 100 grams of pistachios contain 25% of the recommended daily amount of vitamin B9. An essential nutrient for the formation of proteins, as well as hemoglobin in the blood. Low levels of this vitamin of group B notably increases the risk of suffering cardiovascular diseases.
  • Vitamin E: this dried fruit is also very rich in vitamin E, which has an antioxidant effect that protects the body from free radicals . Thus, it prevents the final aging of the skin, cells and tissues.
  • Vitamin C : the vitamin C present in the pistachio increases the body’s defenses, so that it is better prepared to face diseases such as the flu or the cold.

Pistachio health benefits

Here are the main health benefits of this dried fruit.

  • Prevent fluid retention: pistachio has a high potassium content, so it helps significantly to eliminate fluids. In this way, it is a great ally to reduce the swelling of fluid retention, especially in certain areas of the body such as the belly and legs.
  • Take care of cardiovascular health: this dried fruit is one of the best remedies to prevent cardiovascular diseases such as myocardial infarction thanks to its content in phytosterols, arginine , resveratrol and lutein. Pistachio reduces high blood pressure and cholesterol.
  • Balancing the nervous system : one of the main nutritional properties of pistachio is its high content of magnesium, an essential mineral for the proper functioning of the nervous system. Thus, this dried fruit helps to greatly prevent various disorders such as anxiety or stress .
  • Avoid premature aging: pistachio is high in antioxidants such as vitamin C or selene, among others. Nutrients that protect the body from free radicals and, therefore, prevent premature aging of both skin and cells.
  • Prevent diabetes : some studies have shown that pistachio is the best nut to prevent type 2 diabetes thanks to its beta-carotene, procyanidin and fiber content. This is explained because a regular consumption of this food reduces blood sugar levels, at the same time that it improves insulin resistance.
  • Avoid constipation : one of the great properties of pistachio is its high fiber content, which improves intestinal function. Thus, it helps prevent diseases such as constipation.
  • Prevent anemia: pistachio is a food very rich in iron, a very important mineral for preventing iron deficiency anemia .
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How many pistachios are consumed per day?

Nuts are an essential part of a healthy and balanced diet. However, it is recommended to consume them in relative moderation. In the case of pistachios, experts point out that the recommended daily amount for an adult is 49 units a day; around 30 grams without shell . To make your consumption healthier, it is best to opt for unsalted pistachios; otherwise, excess sodium can be produced in the body.

The best recipes with pistachios

To fully enjoy the health benefits and properties of this dried fruit, there are a wide range of delicious recipes.

Pasta and pistachio salad


  • 20 cherry tomatoes
  • 1 zucchini
  • 200 grams of pasta
  • 50 grams of pistachios
  • 50 grams of extra virgin olive oil
  • Salt


  1. To begin with the preparation of the dish, the cherry tomatoes are cut into four pieces each and placed in a glass bowl.
  2. The zucchini is then peeled and cut into thin slices, like noodles. It is also added to the bowl.
  3. The next step is to put plenty of water to heat. When it starts to boil, add a pinch of salt and the pasta. It is simmered for around 15-20 minutes. Once it is ready, drain, let it warm and add to the bowl.
  4. To present the dish, add the pistachios and season with oil and salt.
  5. The ingredients are mixed well and served.

Pistachio cake


  • 100 grams of pistachios
  • 100 grams of sugar
  • 150 grams of flour
  • 125 grams of butter
  • 3 eggs
  • 50 ml of liquid cream
  • 1 tablespoon baking powder


  1. First, the oven is preheated to 180ºC.
  2. A mold is then greased with a little butter and sprinkled with flour.
  3. The next step is to peel the pistachios and place them in the electric mincer to completely grind them.
  4. Yeast and salt are placed in a glass bowl.
  5. In a bowl pour the butter at room temperature, the sugar and the eggs. The ingredients are beaten with electric stirrers until a whitish mixture is left, without lumps.
  6. The liquid cream is added without stopping beating, until it is a homogeneous cream.
  7. The dry elements are then added to the liquid mixture. All the ingredients are stirred with a spoon.
  8. The mixture is poured into the greased and previously floured mold.
  9. It is placed in the oven for 40 minutes. To check that it is ready, just insert a stick and, when it comes out clean, it can be removed.
  10. Once the time has elapsed, it is removed from the oven and allowed to cool before serving.

Olive and pistachio pate


  • 100 grams of pitted green olives
  • 60 grams of pistachios
  • 2 anchovies
  • 2 tablespoons olive oil
  • 2 cloves of garlic
  • Oregano


  1. First, the pistachios are peeled and put in the bite for a couple of minutes until very small pieces remain.
  2. Then the garlic, anchovies, chopped olives, oil and oregano are added to the blender glass. All the ingredients are beaten; if a paste is too thick, you can add a little water.
  3. When serving, you can add some chopped pistachios and toasted bread.


The pistachio is one of the most delicious and nutritious nuts in the world. In addition, it offers a world of possibilities regarding its preparation; recipes of all kinds can be made with pistachio as the main ingredient: main ingredients, desserts, starters …

A highly recommended food for people of all ages , and it is recommended to consume daily in the appropriate amount. Its benefits encompass practically all the functions of the body, both physically and mentally

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Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

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