Pistachio nuts are very healthy and delicious. They can be added to many dishes, but most of us just love to snack on them.
As a result, pistachios are very popular, which is especially good as they contain a good number of nutrients, including magnesium.
But can adding pistachios to your diet helps in taking in more magnesium? Are pistachios high in magnesium?
Are pistachios high in magnesium?
Pistachios contain a very good amount of magnesium, so eating them can help you get more of this essential mineral. Magnesium is essential for various bodily functions, so getting enough of it from your diet is important. Aside from magnesium, pistachios are also rich in various other minerals and vitamins, making them incredibly nutritionally balanced nuts.
How much magnesium is in pistachios?
Half a cup of roasted pistachios contains 74 mg of magnesium. This makes pistachios a great source of this essential mineral, and eating them can help you reach your dietary need for this and other nutrients.
Raw pistachios contain the same amount of magnesium, so whichever variety you choose doesn’t matter.
The most preferred pistachio kind is roasted as they as more flavorful and easily accessible, but all varieties are rich in minerals and vitamins.
Only raw and roasted pistachios contain a good dose of magnesium. Other pistachio-based products, such as ice cream and paste, are very low in this mineral.
These are also less healthy and higher in calories, so it’s best to stick to natural pistachios if you want to reap the most health benefits.
Are pistachios healthy?
Pistachios are very nutritionally balanced and also very healthy. They contain all three: carbohydrates, protein, and fat, all in good amounts.
Pistachios are a great source of fiber and protein – two nutrients that help you stay full after eating. As a result, adding pistachios to your diet can help you maintain a healthy weight or healthily lose weight.
Fiber also helps feed the ‘good’ gut bacteria in your stomach, keeping your digestive system healthy.
Pistachios are also a great source of copper. This mineral works along with iron, which pistachios are also high in, and helps your body form red blood cells.
Copper also maintains healthy bones, blood vessels, nerves, and immune function. Getting enough copper from your food can even help prevent various cardiovascular conditions and osteoporosis.
Eating pistachios can also help you load up on vitamin B6. This micronutrient may improve your mood and reduce symptoms of depression.
Studies also show that vitamin B6 deficiency increases your risk of depression and anxiety, so it’s important to have enough of this micronutrient in your diet. A one-cup serving of pistachios contains almost 80% of your daily need for this nutrient, making them an excellent source of this vitamin.
Pistachios are a great source of several beneficial antioxidants. These compounds help prevent cell damage by removing free radicals from your body.
Free radicals lead to oxidative stress and damage, so it’s important to consume a lot of antioxidant-rich foods to prevent that.
Antioxidants can also lower your risk of chronic inflammation and other severe health issues, making them an important addition to your diet.
Since pistachios are high in fiber, they can also promote healthy gut bacteria. These can help prevent conditions like acid reflux and GERD.
Foods high in fiber may also prevent certain forms of cancer from developing by removing harmful substances from your digestive systems and keeping your stomach flora protected.
Pistachios are especially rich in compounds and nutrients that feed these bacteria, so eating them can help you keep your digestive system healthy.
Can you take in too much magnesium from pistachios?
Pistachios are very calorie-dense, so it’s important not to overeat them since that may lead to weight gain. If you follow the standard recommended serving size, you shouldn’t worry about taking in too much magnesium from pistachios.
It’s also worth noting that not all magnesium from pistachios gets absorbed. In fact, if you consume enough magnesium, only about 30-40% gets absorbed.
This might not seem like a lot, but your body increases its absorption of magnesium when you’re at risk for deficiency. Because of that, it’s important to eat a wide variety of foods rich in various minerals and vitamins that can aid in magnesium absorption.
What’s more, overeating pistachios is bad not only since you can gain weight, but these nuts are also high in potassium, which can be problematic for people who suffer from pre-existing kidney disease and heart failure. If you know you have these conditions, it might be a bad idea to eat too many pistachios.
So always make sure to follow the dietary guidelines from your doctor.
Is pistachio butter high in magnesium?
Pistachio butter contains barely any magnesium, but it’s a good source of vitamin C, calcium, and iron. Because of that, it can be a great alternative to peanut butter if you’re looking to diversify your diet.
Pistachio butter also provides you with 3 g of fiber, which is a good amount per single serving. The same serving also provides you with 14% of your daily recommended need for iron, which is a great amount.
This mineral is very important as it helps your body form red blood cells.
Pistachio butter is also very high in calories, so it’s important not to overeat it. Just two tablespoons of pistachio butter contain over 156 calories, which is a lot considering the size of the serving.
Because of that, you should limit how often and how much pistachio butter to consume. It’s also best to consume pistachio butter with fruit such as bananas or apples instead of bread to increase your intake of vitamins and decrease your intake of unhealthy carbs.
Doing so can also help you limit consuming too many calories.
Pistachios are an excellent source of magnesium. These nuts are also high in many other nutrients as well as antioxidants that help keep you healthy and prevent the development of various illnesses.
They’re also very easy to add to any diet as you can snack on them throughout the day and reap wonderful health benefits.