PROVEN HEALTH BENEFITS OF
DEFINITION
ETYMOLOGY
DISTRIBUTION AND HABITAT
CULTIVATION
HISTORY
DISEASES AND ENVIRONMENT
PRODUCTION
TOXICITY
USES -
- LOADED WITH NUTRIENTS
- HIGH IN ANTIOXIDANTS
- LOW IN CALORIES YET HIGH IN PROTEIN
- MAY AID WEIGHT LOSS
- PROMOTE HEALTHY GUT BACTERIA
- LOWER CHOLOSTEROL AND BLOOD PRESSURE
- PROMOTE BLOOD VESSEL HEALTH
- HELP FOR LOWER BLOOD SUGAR
- DELICIOUS AND FUN TO EAT
NUTRITION
RESERACH AND HEALTH EFFECTS
The pistachio Pistacia vera), a member of the cashew family, is a small to medium-sized tree originating in Persia. The tree produces seeds that are widely consumed as food.
In 2022, world production of pistachios was one million tonnes, with the United States, Iran, and Turkey combined accounting for 88% of the total.
DescriptioN
The tree grows up to 10 metres (33 feet) tall. It has deciduous, pinnate leaves 10–20 centimetres (4–8 inches) long. The plants are dioecious, with separate male and female trees. The flowers are apetalous and unisexual and borne in panicles.[5]
The fruit is a drupe, containing an elongated seed, which is the edible portion. The seed, commonly thought of as a nut, is a culinary nut, not a botanical nut. The fruit has a hard, cream-colored exterior shell. The seed has a mauve-colored skin and light green flesh, with a distinctive flavor. When the fruit ripens, the shell changes from green to an autumnal yellow/red and abruptly splits partly open. This is known as dehiscence, and happens with an audible pop. The splitting open is a trait that has been selected by humans.[6] Commercial cultivars vary in how consistently they split open.
Each mature pistachio tree averages around 50 kilograms (110 pounds) of seeds, or around 50,000 seeds, every two years.
Etymology
Pistachio is from late Middle English pistace, from Old French, superseded in the 16th century by forms from Italian pistacchio, via Latin from Greek πιστάκιον pistákion, and from Middle Persian pistakē.
Distribution and habitat
Pistachio is a desert plant and is highly tolerant of saline soil. It has been reported to grow well when irrigated with water having 3,000–4,000 ppm of soluble salts.[9] Pistachio trees are fairly hardy in the right conditions and can survive temperatures ranging between −10 °C (14 °F) in winter and 48 °C (118 °F) in summer. They need a sunny position and well-drained soil. Pistachio trees do poorly in conditions of high humidity and are susceptible to root rot in winter if they get too much water and the soil is not sufficiently free-draining.[10] Long, hot summers are required for proper ripening of the fruit.[citation needed]
Cultivation
The pistachio tree may live up to 300 years.[11] The trees are planted in orchards, and take around 7 to 10 years to reach significant production. Production is alternate-bearing or biennial-bearing, meaning the harvest is heavier in alternate years. Peak production is reached around 20 years. Trees are usually pruned to size to make the harvest easier. One male tree produces enough pollen for 8 to 12 drupe-bearing females. Harvesting in the United States and in Greece is often accomplished using equipment to shake the drupes off the tree. After hulling and drying, pistachios are sorted according to open-mouth and closed-mouth shells, then roasted or processed by special machines to produce pistachio kernels.
History
The pistachio tree is native to Afghanistan, Iran and Central Asia.
Archaeological evidence shows that pistachio seeds were a common food as early as 6750 BCE.[16] The earliest evidence of pistachio consumption goes back to the Bronze Age Central Asia and comes from Djarkutan, modern Uzbekistan.
Pistachio trees were introduced from Asia to Europe in the first century AD by the Romans. They are cultivated across Southern Europe and North Africa.
Theophrastus described it as a terebinth-like tree with almond-like nuts from Bactria.[20]
It appears in Dioscorides' writings as pistákia (πιστάκια), recognizable as P. vera by its comparison to pine nuts.
Pliny the Elder wrote in his Natural History that pistacia, "well known among us", was one of the trees unique to Syria, and that the seed was introduced into Italy by the Roman proconsul in Syria, Lucius Vitellius the Elder (in office in 35 AD), and into Hispania at the same time by Flaccus Pompeius.[22]
The early sixth-century manuscript De observatione ciborum (On the Observance of Foods) by Anthimus[23] implies that pistacia remained well known in Europe in late antiquity.
An article on pistachio tree cultivation was brought down in Ibn al-'Awwam's 12th-century agricultural work, Book on Agriculture.[24]
Archaeologists have found evidence from excavations at Jarmo in northeastern Iraq for the consumption of Atlantic pistachio.[16]
The Hanging Gardens of Babylon were said to have contained pistachio trees during the reign of King Marduk-apla-iddina II about 700 BCE.[16]
In the 19th century, the pistachio was cultivated commercially in parts of the English-speaking world, such as Australia and in the US in New Mexico[9] and California, where it was introduced in 1854 as a garden tree.[25]
In 1904 and 1905, David Fairchild of the United States Department of Agriculture introduced hardier cultivars to California collected from China, but it was not promoted as a commercial crop until 1929.[9][26] Walter T. Swingle's pistachios from Syria had already fruited well at Niles, California, by 1917.[27]
In 1969 and 1971, changes to the tax code in the United States eliminated tax shelters for almonds and citrus fruits. That encouraged California farmers to plant pistachio trees, because they were still eligible for such tax breaks. In 1972, the Shah of Iran began a school breakfast program that included packets of pistachios. This resulted in a decline of pistachio exports from Iran, resulting in increased prices in other countries and additional incentives to plant pistachio trees in California.[28] The first commercial pistachio harvest in California took place in 1976.[29] The Shah was forced into exile in January, 1979 during the Iranian Revolution, resulting in an end to trade between the United States and Iran, providing additional incentives for American farmers to plant dramatically more pistachio trees.[28]
By 2008, U.S. pistachio production rivaled that of Iran. Drought and unusually cold weather in Iran led to severe declines in production there, while U.S. production was increasing. At that time, pistachios were Iran's second-most important export product, after the oil and gas sector.[30]
By 2020, there were 150,000 pistachio farmers in Iran, approximately 70% of whom were small-scale producers using inefficient manual picking and processing techniques. There were 950 far larger U.S. producers, using highly efficient mechanized production techniques. Between them, the U.S. and Iran control 70% of the world export market, with the U.S. in the lead. Worldwide demand exceeds production, so both countries have the ability to sell their production to various export markets.[29]
In 2021, Fresno County, California, accounted for about 40% of U.S. pistachio production, with a value of $722 million.[31]
Diseases and environment
Pistachio trees are vulnerable to numerous diseases and infestation by insects such as Leptoglossus clypealis in North America.[32] Among these is infection by the fungus Botryosphaeria, which causes panicle and shoot blight (symptoms include death of the flowers and young shoots), and can damage entire pistachio orchards.[33] In 2004, the rapidly growing pistachio industry in California was threatened by panicle and shoot blight first discovered in 1984.[34] In 2011, anthracnose fungus caused a sudden 50% loss in the Australian pistachio harvest.[35] Several years of severe drought in Iran around 2008 to 2015 caused significant declines in production.
| Country | Metric tonnes |
|---|---|
 United States | 400,070 |
 Iran | 241,669 |
 Turkey | 239,289 |
 China | 81,700 |
 Syria | 45,467 |
| World | 1,026,803 |
| Source: FAOSTAT of the United Nations[37] | |
Production
In 2022, world production of pistachios was one million tonnes (2.2 billion pounds), with the United States, Iran, and Turkey together accounting for 88% of the total (table).
Italy produces a low quantity of pistachios, with the Pistacchio di Bronte (pistachios from Bronte town) DOP-protected.[38]
Toxicity
As with other tree seeds, aflatoxin is found in poorly harvested or processed pistachios. Aflatoxins are potent carcinogenic chemicals produced by molds such as Aspergillus flavus and A. parasiticus. The mold contamination may occur from soil or poor storage, and be spread by pests. High levels of mold growth typically appear as gray to black filament-like growth. Eating mold-infected and aflatoxin-contaminated pistachios is unsafe.[39] Aflatoxin contamination is a frequent risk, particularly in warmer and humid environments. Food contaminated with aflatoxins has been found as the cause of frequent outbreaks of acute illnesses in parts of the world. In some cases, such as in Kenya, this has led to several deaths.[40]
Pistachio shells typically split naturally prior to harvest, with a hull covering the intact seeds. The hull protects the kernel from invasion by molds and insects, but this hull protection can be damaged in the orchard by poor orchard management practices, by birds, or after harvest, which makes exposure to contamination much easier. Some pistachios undergo so-called "early split", wherein both the hull and the shell split. Damage or early splits can lead to aflatoxin contamination.[41] In some cases, a harvest may be treated to keep contamination below strict food safety thresholds; in other cases, an entire batch of pistachios must be destroyed because of aflatoxin contamination.
Like other members of the family Anacardiaceae (which includes poison ivy, sumac, mango, and cashew), pistachios contain urushiol, an irritant that can cause allergic reactions.[42]
Large quantities of pistachios are self-heating in the presence of moisture due to their high oil content in addition to naturally occurring lipases, and can spontaneously combust if stored with a combustible fabric such as jute.[43]
Uses
The kernels are often eaten whole, either fresh or roasted and salted, and are also used in pistachio ice cream, traditional Persian ice cream, kulfi, spumoni, pistachio butter,[44][45] pistachio paste,[46] and confections such as baklava, pistachio chocolate,[47] pistachio halva,[48] pistachio lokum or biscotti, and cold cuts such as mortadella. Americans make pistachio salad, which includes fresh pistachios or pistachio pudding, whipped cream, and canned fruit.[49] Indian cooking uses pounded pistachios with grilled meats, and in pulao rice dishes.
The shell of the pistachio is naturally a beige color, but it may be dyed red or green in commercial pistachios. Originally, dye was applied to hide stains on the shells caused when the nuts were picked by hand.[50] In the 21st century, most pistachios are harvested by machine and the shells remain unstained.
Nutrition
| Nutritional value per 100 g (3.5 oz) | |||
|---|---|---|---|
| Energy | 2,351 kJ (562 kcal) | ||
27.51 g | |||
| Sugars | 7.66 g | ||
| Dietary fiber | 10.3 g | ||
45.39 g | |||
| Saturated | 5.556 g | ||
| Monounsaturated | 23.820 g | ||
| Polyunsaturated | 13.744 g | ||
20.27 g | |||
| |||
| Other constituents | Quantity | ||
| Water | 4 g | ||
| †Percentages estimated using US recommendations for adults,[51] except for potassium, which is estimated based on expert recommendation from the National Academies.[52] | |||
Raw pistachios are 4% water, 45% fat, 28% carbohydrates, and 20% protein (table). In a 100-gram reference amount, pistachios provide 2,351 kilojoules (562 kcal) of food energy and are a rich source (20% or more of the Daily Value or DV) of protein, dietary fiber, several dietary minerals, and the B vitamins thiamin (73% DV) and vitamin B6 (100% DV) (table). Pistachios are a moderate source (10–19% DV) of riboflavin, vitamin B5, folate, vitamin E, and vitamin K (table).
The fat profile of raw pistachios consists mainly of monounsaturated fats and polyunsaturated fats, with a small amount of saturated fats (table). Saturated fatty acids include palmitic acid (10% of total) and stearic acid (2%) (table). Oleic acid is the most common monounsaturated fatty acid (52% of total fat). and linoleic acid, a polyunsaturated fatty acid, is 30% of total fat. Relative to other tree nuts, pistachios have a lower amount of fat and food energy, but higher amounts of potassium, vitamin K, γ-tocopherol, and certain phytochemicals such as carotenoids, and phytosterols.[53][54]
Research and health effects
In July 2003, the United States Food and Drug Administration approved the first qualified health claim specific to consumption of seeds (including pistachios) to lower the risk of heart disease: "Scientific evidence suggests but does not prove that eating 1.5 ounces (42.5 g) per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease".[55] Although a typical serving of pistachios supplies substantial food energy (nutrition table), their consumption in normal amounts is not associated with weight gain or obesity.[53]
One review found that pistachio consumption lowered blood pressure in persons without diabetes mellitus.[56] A 2021 review found that pistachio consumption for three months or less significantly reduced triglyceride levels .
Pistachios are rich in various nutrients and may support weight loss, gut health, blood sugar management, and heart health. They can be enjoyed in many recipes.
Pistachio nuts are not only tasty and fun to eat, but also highly nutritious.
In fact, these edible seeds of the Pistacia vera tree contain healthy fats and are a good source of protein, fiber, and antioxidants.
Pistachio intake can be traced back nearly 300,000 years. Nowadays, they’re very popular in many dishes, including ice cream and desserts.
Here are 9 evidence-based health benefits of pistachios.
Pistachios are very nutritious, with a 1-ounce (oz), or 28-gram (g), serving of about
- Calories: 159
- Carbs: 8 g
- Fiber: 3 g
- Protein: 6 g
- Fat: 13 g
- Potassium: 6% of the Daily Value (DV)
- Phosphorus: 11% of the DV
- Vitamin B6: 28% of the DV
- Thiamine: 21% of the DV
- Copper: 41% of the DV
- Manganese: 15% of the DV
Notably, pistachios are one of the most vitamin B6-rich foods available.
Vitamin B6 is important for several bodily functions,
Pistachios are also rich in potassium, with 1 oz containing more potassium than half of a
Antioxidants are molecules that help prevent cell damage and play a key role in reducing the risk of certain health conditions, such as cancer.
Pistachios are a great source of antioxidants. They may also contain a higher amount than other varieties of nuts and seeds, according to some older studies.
Pistachios are especially rich in lutein and zeaxanthin, two important antioxidants for eye health. These compounds help protect your eyes from damage caused by blue light and age-related macular degeneration, a condition in which your central vision is impaired or lost.
They’re also rich in
While nuts have many health benefits, they’re typically high in calories. If you’re managing your calorie intake, this could make it more difficult to fit them into your diet.
However, pistachios are among the lowest-calorie nuts.
Each oz (28 g) of pistachios contains
Protein also comprises about
Plus, pistachios are rich in essential amino acids, which must be obtained through diet because your body cannot produce them.
Despite being an energy-dense food, pistachios are a great weight-loss-friendly food.
Pistachios are rich in
A 2020 review of 11 studies found that regular consumption of pistachios may be linked to a reduction in body mass index (BMI), which is used to estimate body fat. However, pistachios were not associated with changes in body weight or belly fat.
A 2020 study also found that participants who ate pistachios experienced reductions in blood pressure, ate fewer sweets, and increased their fiber intake, all factors that may contribute to weight loss.
Another factor possibly contributing to pistachios’ weight loss properties is that their fat content might not be fully absorbed. Part of their fat content may be stuck within their cell walls, preventing it from being digested in the gut.
Lastly, in-shell pistachios may be good for mindful eating, as shelling the nuts takes time and slows the eating rate. A 2011 study found that individuals who ate in-shell pistachios consumed
Pistachios are high in fiber, with one serving containing
Fiber moves through your digestive system mostly undigested, and some types of fiber are digested by the good bacteria in your gut, acting as prebiotics.
Gut bacteria then ferment the fiber and convert it into short-chain fatty acids, which may have several health benefits, including a reduced risk of developing digestive disorders, cancer, and heart disease.
Butyrate is perhaps the most beneficial of these short-chain fatty acids.
In one 2014 study, eating pistachios increased the number of butyrate-producing bacteria in the gut to a greater extent than eating almondS.
Pistachios may reduce your risk of heart disease in various ways.
For instance, they could help lower blood cholesterol and improve blood pressure.
Many studies on pistachios and blood lipids involve replacing part of the calories in a diet with pistachios. Up to
Meanwhile, none of these studies observed that eating pistachios harmed the blood lipid profile.
Pistachios may also lower blood pressure more than other nuts.
A 2015 review of 21 studies found that eating pistachios reduced systolic blood pressure by 1.82 millimeters of mercury (mmHg) and decreased diastolic blood pressure by 0.8 mmHg.
The endothelium is the inner lining of blood vessels. It’s important that it works properly, as endothelial dysfunction is a
Vasodilation is the widening or dilating of blood vessels. Endothelial dysfunction is characterized by
Nitric oxide is a compound that plays an important role in vasodilation. It causes blood vessels to dilate by signaling the smooth cells in the endothelium to relax.
Like most nuts, pistachios are a source of the amino acid L-arginine, which is converted into nitric oxide in the body. Therefore, these tiny nuts may play an important role in promoting blood vessel health.
A
Proper blood flow is important for many bodily functions, including erectile function.
In a 2019 study, regular consumption of nuts, including pistachios, was associated with improvements in sexual desire and orgasmic function in males.
Despite having a higher carb content than most nuts, pistachios have a low glycemic index. This means they don’t cause large blood sugar spikes.
Research suggests that eating pistachios may help promote blood sugar regulation.
A 2020 review of six studies concluded that pistachios could significantly reduce fasting blood sugar and improve insulin resistance in people with type 2 diabetes, prediabetes, or metabolic syndrome.
A 2024 study also found that eating 57 g of pistachios after dinner may be a good nighttime snack for people with prediabetes. Eating pistachios between dinner and bedtime had similar effects on glycemic, lipid, and blood glucose levels as traditional care.
Pistachio nuts are also rich in antioxidants, carotenoids, and phenolic compounds, all of which are beneficial for blood sugar regulation.
Pistachios can be enjoyed in a variety of ways, such as:
- on their own as a convenient, tasty snack
- a garnish on pizzas, salads, fish, and desserts
- in baking, such as in cheesecakes
- in pesto or nut butters
How many pistachios should you eat a day?
There’s no single recommended daily dosage for pistachios, as this may depend on your dietary needs and goals. A serving of 49 pistachios may provide around
What do pistachios do for the body?
Pistachios may have antioxidant and anti-inflammatory properties that may contribute to boosting brain and gut health while improving blood lipid markers and blood glucose management. These may help reduce the risk of developing chronic conditions like obesity, diabetes, and cardiovascular disease.
Do pistachios burn belly fat?
Some research suggests that pistachios may help reduce BMI, which is an estimation of total body fat. However, more research is needed on the effects of pistachios on burning fat.
Pistachios are a great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine.
Their health effects may include weight loss benefits, lower cholesterol and blood sugar levels, and improved gut, eye, and blood vessel health.
What’s more, they’re delicious, versatile, and fun to eat.
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