Are Pistachios Good For Your Bones? Get The Science-Backed Answer

For thousands of years, humans have cultivated and enjoyed pistachios. Their enduring popularity isn't only due to their buttery sweet flavor or charming light green color. Pistachios are densely packed with nutrients your body needs to thrive.

In this article, you'll learn all about pistachios; where they come from, their nutritional profile, how they impact your health and your bones, and how you can incorporate them into your daily diet.

All About Pistachios

Although pistachios are commonly classified as nuts, they are technically the small green seeds of the pistachio tree. They are sold all around the world, often in their recognizable split-open shells.

The earliest evidence of pistachios comes from central Asia around 6000 BC. Over the millennia, the nut spread through human cultivation. Legend has it that the Queen of Sheba maintained a royal grove of pistachio trees for her exclusive enjoyment. Emperor Tiberius of Rome is credited with introducing pistachios to Italy, and from there, it became a staple throughout the Mediterranean.

Today, pistachios are very popular worldwide. More than 2 billion pounds are produced annually, mostly in the United States, Iran, and Turkey.

Pistachios are prized for their delicate flavor, —which appears in both savory and sweet dishes—and are also enjoyed as a snack.

Synopsis

Pistachios have an 8000-plus year history as a popular food. They are the seeds of the pistachio plant and more than two billion pounds are produced annually.

Nutritional Profile Of Pistachios

Nuts and seeds tend to be dense in vitamins, minerals, and beneficial compounds including antioxidants, healthy fats, protein, fiber, and polyphenols.

Pistachios contain significant amounts of minerals like potassium, magnesium, and calcium, and vitamins including Vitamins A, E, C, B, and K. Pistachios are relatively high in these compounds compared to other nuts.¹

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One ounce of shelled pistachios is roughly 49 kernels.
A single ounce of raw, unsalted pistachios contains the following nutrients:

Calories – 159
Protein – 5.7 g
Total fats – 12.9 g
Fiber – 3 g
Sugars – 2 g
Calcium – 29.8 mg
Iron – 1.11 mg
Magnesium – 34.3 mg
Potassium – 289 mg
Sodium – 0.28 mg
Vitamin C – 1.59 mg
Vitamin A – 146 IU
Vitamin E – 0.811 mg
Folate – 14.5 µg
Thiamin – 0.247 mg
Riboflavin – 0.045 mg
Niacin – 0.369 mg
Vitamin B6 – 0.482 mg

Pistachios' high nutrient density makes them an excellent alternative or complement to other healthy nuts such as almonds and walnuts. Keep in mind that their PRAL (Potential Renal Acid Load) value is in the acid-forming range, so it's best to balance them with alkalizing foods.

Synopsis

Pistachios are rich in minerals like potassium, magnesium, and calcium, and vitamins including Vitamins A, E, C, B, and K. See their full nutrient breakdown above.

Health Benefits Of Pistachios

Pistachios' nutrient density, combined with their high levels of fiber and protein, gives them several beneficial properties.

Cardiovascular Health

Studies have shown that pistachios improve blood lipid markers of atherosclerosis, which helps decrease cardiovascular risk. Regular consumption of pistachios has been shown to have beneficial effects on blood pressure and endothelial function in study participants.¹

Antioxidants And Eye Health

Pistachios are rich in antioxidants, which reduce oxidative damage to cells throughout the body. This layer of protection can directly benefit bone health by protecting the cells that carry out the bone remodeling process. Additionally, pistachios are rich lutein and zeaxanthin— antioxidants important for eye health. They protect the eyes from damage caused by blue light and age-related macular degeneration.³

Fiber And Gut Health

Pistachios have a high fiber content at 3g per ounce. Fiber feeds the healthy bacteria in your gut. As the bacteria digest the fiber, they produce short-chain fatty acids that have a variety of health benefits, including a reduced risk of digestive disorders, cancer, and heart disease.⁴ A 2014 study found that pistachios were more effective than almonds in producing butyrate, one of the most beneficial short-chain fatty acids. ⁵

Blood Sugar Benefits

Pistachios have a low glycemic index and glycemic load. So eating pistachios won't cause a spike in blood sugar, even though they have a higher carbohydrate content than most other nuts and seeds. In studies with diabetic and prediabetic people, pistachios were effective at helping to regulate blood sugar levels.⁶ Pistachios are able to serve a similar function as almonds, helping to keep blood sugar levels stable.

Synopsis

Pistachios provide a range of health benefits including reduced risk of cardiovascular disease, improved eye health, reduced risk of digestive disorders, and regulating blood sugar levels.

A Study On Bone Density And Pistachios

Pistachios' overall benefits have positive impacts on bone health. For example, antioxidant support for eye health prevents falls and fractures. Gut health and bone health are closely linked, so the prebiotic fiber content of pistachios also helps protect your bones.

A study published in 2018 in the journal FASEB uncovered an even more direct link between pistachios and bone health.

Researchers compared the impact of pistachios on the bone density of laboratory rats. They fed the rats pistachios, mixed nuts, or a control diet for eight weeks and measured their bone density at the tibia (one of the two lower leg bones) and the femur (the thigh bone).

They found that the rats in the pistachio group had denser tibias than those in the control group. The study concluded that, “pistachio intake may have beneficial effects on bone density.”⁷

While a clinical trial with human participants would provide more immediately relevant information about the relationship between pistachio consumption and bone density, this study indicates a significant correlation between the two for humans and rats alike.

Given the importance of healthy fats, protein, fiber, antioxidants, and overall good health for building strong bones, it makes sense that pistachios contribute positively to bone density.

Fortunately, these little green wonders are delicious and easy to add to a variety of dishes. Try these strategies for including them in your daily diet.

Sprinkle crushed pistachios over a soup
Add them to a salad
Add crushed pistachios as a crunch crust on roasted fish or other proteins
Add pistachios to your morning oatmeal, a yogurt snack, or a frozen dessert
Incorporate pistachios into baked goods like breads or scones
Add pistachios to a stir-fry or as a crunchy add-on to pasta dishes

And of course, pistachios are great for snacking. Incorporating unsalted unshelled pistachios is satisfying and delicious. Selecting unsalted pistachios is important to void excessive sodium intake. The shelling process can help you track how many you've eaten so you don't overdo it. Remember that one serving is about 49 kernels. Enjoy!

Synopsis

A study with rats found that pistachio consumption increases bone density. Try adding pistachios to your daily diet using one of the many strategies listed above, like adding them to a yogurt snack or a stir-fry.

What This Means To You

Incorporate pistachios into the long list of delicious and varied foods that help you stay healthy and build strong bones.

Including the bone-healthiest foods in your breakfasts, lunches, snacks, dinners, and desserts becomes a snap with the help of Bone Appétit, the Save Institute's cookbook and meal planner. Bone Appétit offers delicious and simple recipes for your favorite dishes.

Through simple substitutions and the inclusion of bone-building ingredients like pistachios, every meal you eat can become a big step forward for the strength and durability of your bones.