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Nuts are among the most popular snack choices for people who prefer a healthy lifestyle. Among them, pistachios hold a special place at the top of the list. Not only are they delicious and crunchy, but they also come packed with numerous health benefits.

Pistachios are enjoyed in many forms—shelled, unshelled, salted, or roasted—but their natural form is considered the best for maximizing nutritional value. The kernels inside the shell are naturally green, a colour derived from chlorophyll. As pistachios mature, their shells expand and naturally split open, which is the common form available in the market.

Thanks to their rich nutritional profile, pistachios make an excellent snack for both children and adults. They are a great source of monounsaturated fatty acids like oleic acid, antioxidants that support heart health, and essential minerals such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and selenium. Another plus is their relatively low-calorie content compared to other nuts.

Let’s take a closer look at some of the top health benefits of pistachios:

# Heart Health

Pistachios are known for their ability to promote cardiovascular health. They help lower LDL (bad) cholesterol while their antioxidants and healthy fats (both mono- and polyunsaturated) work together to strengthen the heart.

# Weight Management

If weight loss is your goal, pistachios are a smart choice. Their low-calorie count, combined with high protein, low saturated fat, and healthy unsaturated fats, makes them ideal for managing weight.

# Digestive Health

With their high fibre content, pistachios help support smooth bowel movements and prevent constipation. A 30-gram serving contains nearly 3 grams of dietary fibre, aiding digestive wellness.

# Cancer Prevention

The antioxidants in pistachios combat free radicals produced during metabolism, helping reduce cellular damage and lowering the risk of cancer.

# Healthy Skin

Pistachios also contribute to glowing skin. Their healthy fats provide hydration, while their natural moisturizing properties make them a valuable addition to your skincare-friendly diet.

# Support for Erectile Dysfunction

Studies suggest that regular consumption of pistachios may help improve erectile dysfunction. Eating around 100 grams daily for three weeks has been shown to improve the condition by nearly 50%.

# Anaemia Management

Rich in copper, pistachios enhance the absorption of iron in the intestine. Since iron is vital for haemoglobin production, regular intake of pistachios can help in managing anaemia effectively.