Nuts have long been more than just a snack - they are considered to be real powerhouses for your health. But can they really help you live longer? And what role do pistachios play compared to other types of nuts? This article provides you with useful information - from health benefits to possible risks and contraindications.
General health benefits of nuts
What nutrients make nuts healthy?
Nuts are little nutrient bombs. They contain a unique combination of:
Unsaturated fatty acids: Primarily monounsaturated and polyunsaturated fatty acids, which protect the heart and have a beneficial effect on cholesterol levels.
Dietary fiber: These aid digestion, provide a long-lasting feeling of satiety and help to keep blood sugar levels stable.
Vegetable protein: Nuts are an excellent source of protein, especially for vegetarians and vegans.
Vitamins and minerals: Depending on the variety, nuts provide plenty of vitamin E, B vitamins, magnesium, potassium, calcium, iron and zinc.
Secondary plant substances: These include polyphenols, flavonoids and phytosterols, which have an antioxidant and anti-inflammatory effect.
The high energy content should not be underestimated: 100 grams of nuts contain between 550 and 700 calories. Nevertheless, numerous studies show that nuts do not make you fat - on the contrary, they can even help you lose weight because they are very filling and stimulate the metabolism.
What are the overall positive effects of regular nut consumption?
Regular nut consumption is associated with a variety of health benefits:
Protection against cardiovascular disease: People who eat nuts regularly have a significantly lower risk of heart attack and stroke. The beneficial fatty acids, fiber and antioxidants lower LDL cholesterol and protect the blood vessels.
Reduced risk of diabetes: Type 2 diabetes in particular is less common in people who eat nuts frequently. The combination of fiber, healthy fats and magnesium helps to improve insulin sensitivity and reduce the risk of diabetes.
Cancer prevention: Some meta-analyses show that nuts can reduce the risk of certain types of cancer, such as colon or pancreatic cancer.
Protection against obesity and metabolic syndrome: Despite their high calorie content, nuts help to regulate body weight and reduce the risk of obesity and metabolic syndrome.
Improved brain health: Nuts promote cognitive performance and can reduce the risk of dementia and cognitive decline in old age.
Anti-inflammatory effect: The ingredients in nuts help to inhibit chronic inflammatory processes in the body.
Are there differences between the types of nuts in terms of their effects?
Yes, the health effects vary slightly depending on the type of nut:
Walnuts: Particularly rich in omega-3 fatty acids, which have an anti-inflammatory effect and protect the heart.
Almonds: Excellent source of vitamin E and magnesium, good for the heart and bones.
Hazelnuts: Lots of vitamin E and folic acid, antioxidant and vasoprotective.
Brazil nuts: Extremely high selenium content, important for the immune system and antioxidant processes.
Cashew nuts: Lots of magnesium, iron and zinc, supportive for the nerves and immune system.
Pistachios: Particularly high in fiber, lots of B vitamins, phytochemicals and lutein for eye health.
Each type of nut therefore has its own nutrient profile and specific benefits. A varied mix is therefore ideal.
Focus on pistachios
What are the proven health effects of pistachios in particular?
Pistachios are not only delicious, they have also been scientifically well researched. They are characterized by:
Cholesterol-lowering effect: several studies show that pistachios can lower total cholesterol and LDL cholesterol levels, while increasing the "good" HDL cholesterol.
Blood sugar regulation: Pistachios can help stabilize blood sugar levels after meals. They improve insulin sensitivity and can reduce the risk of type 2 diabetes.
Anti-inflammatory: The polyphenols and carotenoids they contain have an antioxidant effect and inhibit inflammatory processes in the body.
Cardiovascular protection: Thanks to the combination of healthy fats, fiber, potassium and antioxidants, pistachios contribute to vascular health and reduce the risk of cardiovascular disease.
Eye health: Pistachios contain lutein and zeaxanthin, two carotenoids that protect the retina and can reduce the risk of age-related macular degeneration.
Weight management: Despite their calorie content, pistachios are particularly filling and can help with weight loss because they curb hunger and stimulate the metabolism.
Longevity and disease prevention
According to studies, what is the link between nut consumption and life expectancy?
Numerous large observational studies and meta-analyses show a clear link between regular nut consumption and a longer life expectancy. People who eat nuts several times a week have a 20 to 30 percent lower risk of dying prematurely - especially from cardiovascular diseases.
One example: In the famous Nurses' Health Study and the Health Professionals Follow-up Study from the USA, it was observed that people who ate a portion of nuts every day had a significantly lower overall mortality rate. The Adventist Health Study and European cohort studies also confirm these results.
Dosage, recommendations and risks
How much is considered healthy or sensible to eat?
Most nutritional societies recommend a daily portion of around 25 to 30 grams of nuts - the equivalent of a small handful. This amount is sufficient to reap the health benefits without increasing the risk of excessive calorie intake.
What do the WHO, DGE and other nutrition societies say?
German Nutrition Society (DGE): Recommends a small handful of nuts daily (about 25 grams), unsalted and as natural as possible.
World Health Organization (WHO): Emphasizes the importance of nuts as part of a balanced diet and recommends eating them regularly.
European Food Safety Authority (EFSA): Confirms the health-promoting effects of nuts, especially on the heart and metabolism.
It is important to eat unsalted and unroasted nuts, as salt and heat can reduce the positive effects.
Are there any contraindications (e.g. allergies, calorie content, oxalates)?
Allergies: Nut allergies are common and can cause severe reactions. People with known allergies should avoid nuts or seek medical advice.
Calorie content: Nuts are high in energy. If you have to watch your weight, you should keep an eye on the portions, but you will still benefit from the satiating effect.
Oxalates and purines: Some types of nuts, such as cashews, contain higher amounts of oxalates, which can be relevant for people with kidney stones.
Aflatoxins: Peanuts and pistachios in particular are at risk of contamination with mold toxins (aflatoxins). Nuts should therefore always be bought fresh and from controlled cultivation.
Summary
Nuts are a real superfood: they provide valuable nutrients, protect the heart and blood vessels, help with weight loss, promote brain health and can even prolong life. Pistachios in particular have an impressive cholesterol-lowering, anti-inflammatory and satiating effect. The scientific evidence is impressive - just a small handful of nuts a day can make a big difference.
If you're looking for a balanced diet, you should regularly include nuts in your diet. Pay attention to quality, freshness and products that are as natural as possible. And if you have allergies or specific pre-existing conditions, it's best to talk to your doctor or a nutritionist.
Editorial team fitnessmarkt.de
Image source: #1236137917 jumino / stock.adobe.com
Published on: 4 July 2025