Pistachios are a good source of seven key nutrients important for overall health
Those nutrients include fiber, protein, thiamin, vitamin B6, manganese, copper and phosphorus, making pistachios a nutritious choice at every life stage.
The Importance of These Nutrients
- Fiber
Fiber comes in two forms, soluble and insoluble fiber. Soluble fiber can dissolve in water and can help to lower cholesterol and blood glucose levels, while insoluble fiber does not dissolve in water and is responsible for providing movement and bulk to our bowels. Both are important types of fiber that should be consumed daily.1
One serving of pistachios provides 3 grams of fiber in just one ounce.
- Protein
Protein is vital as it helps repair, build and strengthen muscles and tissues, plus it supports the immune system to defend the body against illness.
But not all protein sources are the same. There are two types: complete and incomplete. Complete proteins are foods that contain all of the nine essential amino acids, which must be consumed in the diet. Pistachios provide these essential amino acids in adequate amounts, making them a high-quality protein source for vegetarians, vegans, and those seeking plant-based protein options.2 Pistachios provide 6 grams of complete protein in just one ounce.- Thiamin
Thiamin, also known as vitamin B1, is a water soluble vitamin that is required for a number of functions in the body including proper cell function and energy production. Additionally, thiamin is necessary for the central and peripheral nervous systems to function and if there is a deficiency, it can lead to serious neurological and cardiovascular complications.3
Thiamin is naturally present in certain foods like seeds, beans and pistachios. The Recommended Dietary Allowance (RDA) for thiamin differs depending on a person’s age, sex and whether they are pregnant or lactating. For males and females ages 19 - 50 years old, the RDA for thiamin is 1.2 mg and 1.1 mg, respectively.4 And one serving of pistachios contains 0.2 mg of vitamin B1.- Vitamin B6
Vitamin B6, another water soluble vitamin, is often found in foods like fish, chickpeas and pistachios. It is an important vitamin for humans as it is involved in over 100 biochemical reactions in the body including protein metabolism.5
The Recommended Dietary Allowance (RDA) for vitamin B6 differs depending on a person’s age, sex and whether they are pregnant or lactating. For males and females ages 19 - 50 years old, the RDA for vitamin B6 is 1.3 mg.5 And one serving of pistachios contains 0.3 mg of vitamin B6.- Manganese
Manganese, a trace element, plays an important role in the body. It assists the body in bone formation, energy production, reproduction and immunity.6 Manganese is commonly found in a number of different foods including leafy vegetables, legumes and pistachios. One serving of pistachios contains 0.4 mg of manganese.
The Recommended Dietary Allowance (RDA) for manganese differs depending on a person’s age, sex and whether they are pregnant or lactating. For males and females ages 19 - 50 years old, the RDA is 2.3 mg and 1.8 mg, respectively.6- Copper
Copper is an essential mineral in the body that is required for a number of bodily functions. It is necessary for energy production, neurotransmitter production and iron metabolism among others.7 Copper is found in shellfish, seeds and nuts like pistachios. One serving of pistachios contains 0.4 mg of copper.
The Recommended Dietary Allowance (RDA) for copper differs depending on a person’s age, sex and whether they are pregnant or lactating. For males and females ages 19 years or older, the RDA is 900 mcg.7- Phosphorus
Phosphorus plays a key role in bone health by working to strengthen bones, potentially reducing the risk of fractures and injuries.8 It is also involved in a number of different functions including energy production and cell membrane structure. Phosphorus can be found in many foods such as dairy, eggs, vegetables and pistachios. One serving of pistachios provides 133 mg of phosphorus.
The Recommended Dietary Allowance (RDA) for phosphorus differs depending on a person’s age, sex and whether they are pregnant or lactating. For males and females ages 19 years or older, the RDA is 700 mg.8
Pistachios and Key Nutrients: Research Highlights
Pistachios provide important vitamins and minerals for overall well-being
- A research study has shown that snacking on pistachios does not lead to weight gain and instead results in an increase in some key nutrient intakes including thiamin, vitamin B6, copper and potassium.9