Pistachio Health Benefits

Pistachio is one of the foods people eat today. A member of the cashew family, it comes from a small tree that originated from the Middle East and Central Asia. Its kernels are usually consumed as a whole and it can be eaten fresh, salted, or roasted. The following are the health benefits of pistachio, along with a sample recipe.

Health Benefits


One health benefit of eating pistachio is protein. Protein is one of the three macronutrients, with carbohydrates and fats as the other two. These macronutrients are responsible for the growth and repair of cells and tissues. Hence, it can be eaten by children in their growing years, since it will help them grow bigger and taller. Also, athletes will benefit from pistachio’s protein, since it repairs the damaged cells and muscle during training or workout. Thus, people who want to grow or bulk up may consider eating pistachio and adding it to their diet.

Cardiovascular Benefits

Another health benefit of eating pistachio is promoting the health of the heart and the blood vessels. According to clinical trials, as cited by Organic Facts, eating pistachio regularly helps reduce low-density lipoproteins or bad cholesterol in the bod; this mechanism prevents cardiovascular disorders like hypertension, atherosclerosis, coronary artery disease, heart failure, and heart attack. Pistachio also contains monosaturated and polyunsaturated fatty acids, which also prevent the aforementioned heart problems.

Pistachio helps reduce weight, since they have low calories. Low weight, which is associated with less body fat, is also associated with a reduced risk of having heart diseases. According to a study published in the “Journal of the American College of Nutrition,” as cited by San Francisco Gate, participants who had an intake of 240 calories worth of pistachios for 12 weeks had reduced body mass indexes, as well as triglyceride levels, as opposed to those who took 220 calories worth of pretzels.

Sample Recipe

One recipe that has pistachio as one of its ingredients is Grated Carrot Salad with Citrus and Pistachios. According to Bonappetit, the ingredients include raw pistachios, oro blanco or ruby grapefruit, garlic clove, olive oil, fresh lime juice, red pepper flakes, ground cumin, salt, carrots, blood orange, cilantro leaves with tender stems, and parsley leaves with tender stems.

To prepare, as per the publication, the oven is preheated to 350 degrees. Next, the pistachios are toasted on a rimmed baking sheet, tossing once for five to eight minutes. Then, the ingredients are allowed to cool before they are coarsely chopped. Once done, the peel and white pith from oro blanco is cut and discarded. After that, the sides of the membranes are cut over a small bowl to release the segments into the bowl. After that, the membranes are discarded. Then, the garlic, lime juice, cumin, oil, and pepper flakes are whisked in a medium bowl to combine; afterwards, the ingredients are seasoned with salt. Then, the carrots, half of oro blanco, blood orange and pistachios are added and tossed to combine; they are seasoned with salt and allowed to sit for 25 to 30 minutes until the flavors combine. Next, half of the cilantro and parsley are mixed before serving. Finally, the dish is topped with remaining citrus and herbs.

With its many health benefits, pistachio is considered a healthy food option. Hence, it can be easily added to various recipes for breakfast, lunch, snacks, or dinner for friends and families.

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