Plus, they may improve blood pressure and other health markers. Pistachios are a good source of anti-inflammatory and antioxidant compounds. Plus, they ate more fiber and fewer sweets than the control group ( 15). The groups lost similar amounts of weight, but the pistachio group experienced significant reductions in blood pressure and significant increases in blood antioxidant levels. In a 4-month study including 100 people with overweight, one group ate 1.5 ounces (42 grams) of pistachios per day and underwent a group-based behavioral weight loss program, while the other group only participated in the weight loss program. Pistachios are a good source of numerous nutrients, including vitamin B6, which your body needs for nutrient metabolism and immune function ( 14).Īdditionally, these nuts are rich in plant compounds like the carotenoids lutein and zeaxanthin, as well as anthocyanins, flavonoids, and proanthocyanidins, all of which have significant antioxidant and anti-inflammatory properties ( 12). Just 1 ounce (28 grams) of pistachios contains ( 13): These vibrant nuts are packed with nutrients but lower in calories and fat than many other nuts. Pistachios - whose name is derived from the Greek word pistákion, which means “the green nut” - have been eaten since 6,000 B.C.
Eating them regularly may boost heart and gut health. SummaryĪlmonds are high in several essential nutrients. Not only are almonds a good source of healthy fat, protein, fiber, and several vitamins and minerals, but they may also reduce heart disease risk factors like elevated LDL (bad) cholesterol and excess belly fat ( 8, 9).Ī 12-week study in 219 young adults found that those who ate 2 ounces (56 grams) of almonds daily had significant reductions in LDL (bad) cholesterol, inflammatory markers, and hemoglobin A1c - a marker of blood sugar control - compared with a control group ( 10).įinally, almonds may promote gut health by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus species ( 11). This vitamin also supports immune function and cellular communication ( 7). These nuts are especially rich in vitamin E, a fat-soluble nutrient that functions as an antioxidant to protect your cells against oxidative damage. You can eat them raw or roasted, and they’re often made into almond butter, almond flour, and almond milk ( 5).Ī 1-ounce (28-gram) serving of roasted almonds contains ( 6): Almonds are incredibly popular due to their flavor, impressive nutrient profile, and relatively cheap cost.
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