The benefits of pistachios: A nutritional guide

Pistachios are a good source of several essential nutrients, including pantothenic acid, copper, manganese and phosphorus. Half a cup of pistachios provides 18% of the RDA for copper and 10% of the RDA for manganese.

Pistachios are also a good source of vitamin B2 (also known as rufinamide or vitamin H). Half a cup of pistachios provides 5% of the RDA for vitamin B2.

Les bienfaits des pistaches

Other nutrients found in pistachios are folic acid, magnesium, phosphorus and zinc. Half a cup of pistachios provides 5% of the RDA for folate, 10% of the RDA for phosphorus and 10% of the RDA for magnesium.

Pistachios are also a good source of dietary fibre and lutein. Half a cup of pistachios provides 4% of the recommended daily allowance of dietary fibre and 10% of the recommended daily allowance of lutein.

How to eat pistachios for best results

There are many different ways to eat pistachios. You can eat them whole, as a snack, incorporate them into baked goods, or make a pistachio buttercream glaze.

Whole pistachios:

  • are easy to carry around
  • have a long shelf life, up to one year.
  • They contain a good amount of protein, which is ideal for athletes and bodybuilders.
  • are rich in essential fatty acids, including omega-3.
  • contain little or no sodium, making them a healthy alternative to potatoes and other vegetables.
  • are high in fibre, which is good for the digestive system.

Snack on pistachios:

  • Are easy to eat when you are on the go.
  • have a short shelf life, less than six months
  • are high in sodium
  • are often mixed with other ingredients, reducing their nutritional content.

Health benefits of pistachios

Pistachios are a good source of several essential nutrients, including pantothenic acid, copper, manganese and phosphorus. Half a cup of pistachios provides 18% of the RDA for copper and 10% of the RDA for manganese. The benefits of pistachios, like the benefits of hazelnuts, are recognised and scientifically proven.

The benefits of including pistachios in your diet

Pistachios are a good source of B vitamins, including folate and vitamin B2 (also known as rufinamide or vitamin H). Half a cup of pistachios provides 5% of the RDA for vitamin B2. However, it is advisable to control the amount of pistachios per day.

The disadvantages of pistachios in your diet

Pistachios are high in sodium. Eating too much can lead to high blood pressure. A high sodium diet can also increase the risk of developing heart disease, so eating too many pistachios can be dangerous.

How many pistachios should I eat per day?

The recommended amount of pistachios you should eat each day depends on your age and gender.

For people aged 12 and under, the recommended daily amount is 10 grams of pistachios.
For people aged 13 to 18, the recommended daily amount is 10 to 15 grams of pistachios.
For people aged 19 and over, the recommended daily amount is 15 to 20 grams of pistachios.

Summary

Pistachios are a good source of several essential nutrients, including pantothenic acid, copper, manganese and phosphorus. Half a cup of pistachios provides 18% of the RDA for copper and 10% of the RDA for manganese.

Pistachios are also a good source of vitamin B2 (also known as rufinamide or vitamin H). Half a cup of pistachios provides 5% of the RDA for vitamin B2.

Other nutrients found in pistachios are folic acid, magnesium, phosphorus and zinc. Half a cup of pistachios provides 5% of the RDA of folic acid, 10% of the RDA of phosphorus and 10% of the RDA of magnesium.