Pistachio nuts are not only tasty and fun to eat but also super healthy.

These edible seeds of the Pistacia vera tree contain healthy fats and are a good source of protein, fiber, and antioxidants.

What’s more, they contain several essential nutrients and can aid weight loss and heart and gut health.

High in Antioxidants

Antioxidants are vital to your health.

They prevent cell damage and play a key role in reducing the risk of disease, such as cancer.

Pistachios contain more antioxidants than most other nuts and seeds. In fact, only walnuts and pecans contain more.

In one 4-week study, participants who ate either one or two servings of pistachios per day had greater levels of lutein and γ-Tocopherol, compared with participants who did not eat pistachios

Among nuts, pistachios have the highest content of lutein and zeaxanthin, both of which are very important antioxidants for eye health.

They 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.

Low in calories yet high in protein

While eating nuts has many health benefits, they’re typically high in calories.

Fortunately, pistachios are among the lowest-calorie nuts.

One ounce (28 grams) of pistachios contains 159 calories, compared with 185 calories in walnuts and 193 calories in pecans.

With protein comprising about 20% of their weight, pistachios are second only to almonds when it comes to protein content.

They also have a higher ratio of essential amino acids ⁠— the building blocks of protein ⁠— than any other nut.

These amino acids are considered essential because your body cannot make them, so you must obtain them from your diet.

Meanwhile, other amino acids are considered semi-essential, meaning that they can be essential under certain circumstances, depending on the health of the individual.

One of these semi-essential amino acids is L-arginine, which accounts for 2% of the amino acids in pistachios. It’s converted into nitric oxide in your body, which is a compound that causes your blood vessels to dilate, aiding blood flow.

May help lower blood sugar

Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause large blood sugar spikes

Perhaps not surprisingly, studies have shown that eating pistachios can help promote healthy blood sugar levels.

One study showed that when 2 ounces (56 grams) of pistachios were added to a carb-rich diet, healthy individuals’ blood sugar response after a meal was reduced by 20–30%.

In another 12-week study, individuals with type 2 diabetes showed a 9% reduction in fasting blood sugar after eating 0.9 ounces (25 grams) of pistachios as a snack twice per day.

In addition to being rich in fiber and healthy fats, pistachio nuts are rich in antioxidants, carotenoids, and phenolic compounds, all of which are beneficial for blood sugar control.