Happy Pistachio Day! Each year, 26 February is dedicated to this tiny nut, which punches above its weight when it comes to taste and nutrition!

Five fast facts about pistachios:

• Pistachios (along with almonds) have the most protein of all tree nuts, providing 20g of plant protein per 100g – or 6g in a 30g handful. And pistachio protein is ‘complete’ – as it provides all nine essential amino acids.
• Pistachios contain high levels of melatonin, which is linked with getting a better night’s sleep.
• Among tree nuts, pistachios are one of the few sources of resveratrol, a powerful antioxidant. In fact, they get their green and purple colour from the antioxidants they contain!
• A handful of pistachios contains ~3g dietary fibre (both the insoluble and soluble types), which supports digestive health.
• Pistachios are THE top nut source of the mineral potassium, which helps regulate blood pressure for a healthy heart.

Recent pistachio studies

A 2022 systematic review and meta-analysis, of 17 randomised controlled trials, involving 940 adults, found pistachio consumption improved some components of metabolic syndrome. Eating pistachios significantly reduced systolic blood pressure (BP), triglycerides, and fasting blood glucose, and increased HDL (good) cholesterol levels, without affecting waist circumference and body mass index, and diastolic BP.

Another major review, published in 2021, found eating pistachios improved lipid levels in adults, and may be protective against cardiometabolic diseases. The study collated the outcomes of 12 randomised controlled trials. Consuming pistachio nuts reduced total cholesterol, LDL (bad) cholesterol and triglyceride levels, without affecting HDL cholesterol levels.

Try these pistachio recipes