The Health Benefits of Tree Nuts and Pistachios

Emily Campbell, RD, Registered Dietitian Dr. Annick Fournier, MD, FRCSC, Ophthalmologist Eye health and nutrition - Pistachios and tree nuts

Duration: 180

Pistachios are members of the tree nut family which are foods that are generally under consumed relative to their nutritional value.

People often look at nuts like pistachios and see them as a source of excess calories, but the reality is that regular nut intake is strongly associated with improved long-term health in quite literally every category.

Nuts like pistachios are among the only sources of cholesterol lowering monounsaturated fats and plant sterols while also containing key blood pressure lowering nutrients like potassium and magnesium.

Pistachios are unique among nuts because they are the one variety that contains significant amounts of the antioxidant compounds lutein and zeaxanthin, a pair of phytochemicals concentrated in the human retina.

Scientists believe that lutein and zeaxanthin protect the retina from damage as we age, and that consuming more of these compounds from food can contribute to a reduced risk of cataract and macular degeneration.

Pistachios and other tree nuts like almonds, pecans and cashews are home to a specific type of healthy fat – known as monounsaturated fat – which is found in very few other foods.

Monounsaturated fats are fundamental for good cardiovascular health and are known for their cholesterol lowering capabilities.

Tree nuts are also rich sources of essential under consumed nutrients including fibre, magnesium, potassium.

People who consume nuts regularly are much less likely to suffer from common health concerns like high blood pressure, high blood pressure and high cholesterol levels.

The Mediterranean diet, a well recognized style of healthy eating, recommends consuming a minimum of 90 grams of nuts per week – which amounts to around 1/3 cup every other day.

Pistachios have unique benefits compared to other nuts since they are high in plant sterols, prebiotic fibre and unique eye health nutrients lutein and zeaxanthin.

While some people harbour concerns over consuming nuts regularly over calorie values, the nutritional contribution of nuts is nearly irreplaceable, and this must be heavily considered when deciding the role they will play in your diet.

There is no wrong way to use nuts whether in a salad, oatmeal or cereal bowl, as a snack as is combined with a piece of fruit – the options are endless.

Presenter: Emily Campbell, Registered Dietitian, Toronto, ON

Local Practitioners: Registered Dietitian