Pistachios are the colorful nut, owing their green, yellow, and purple-red colors to the antioxidants and polyphenols found in the kernels and skins. It’s easy to spot the good nutrition provided by pistachios: their true colors shine through in their green and yellow kernels, and their purple and red skins.

Pistachio is one of the lowest-fat, lowest-calorie nuts and they have a shell, which helps slow down your snacking.

As the only nut to contain any significant amounts of lutein and zeaxanthin, pistachios are the eye-friendliest of snack nuts. They provide lutein and zeaxanthin and also pack in significant amounts of vitamin E. The mono and polyunsaturated fats in pistachios also help boost the absorption of carotenoids. In fact, a study found that those who added pistachios to their diet significantly boosted levels of lutein.

Here are five reasons why pistachios can boost your health:

1.  They have nutrients such as vitamin B6, which promotes blood flow by helping to carry oxygen through the bloodstream to cells. Vitamin B6 also promotes immune and nervous system health.

2.  They have plant-based compounds that act as antioxidants, including vitamin E, polyphenols and the carotenoids lutein and zeaxanthin. Two of these antioxidants, not found in other nuts, have been linked to a decrease in the risk of developing macular degeneration.

3.  They support healthy cholesterol levels. Pistachios have 13 grams of fat per serving, the majority of which (11.5 grams) comes from heart-healthy monounsaturated and polyunsaturated fats. Studies have shown that adding pistachios to a healthy diet may help to lower levels of oxidized-LDL (bad) cholesterol This is because of the nut’s high level of monounsaturated fat, which has been shown to reduce the levels of LDL cholesterol.

4.  Beneficial for gut health. All nuts are rich in fiber, which encourages a healthy digestive system by moving food through the gut and preventing constipation.A type of fiber called prebiotics may also feed the good bacteria in the gut. Feeding the good bacteria helps them multiply and “crowd out” harmful bacteria.

According to a small, 2012 study, eating pistachios may increase the levels of beneficial bacteria in the gut. In the study, volunteers ate a standard diet with either 0 ounces, 1.5 ounces, or 3 ounces of pistachios or almonds.

Researchers collected stool samples and found that people who ate up to 3 ounces of pistachios daily showed an increase in potentially helpful gut bacteria, much more so than those who ate almonds.

5.  Good for blood sugar balance.  Pistachios have a low glycemic index, so they do not cause a sharp rise in blood sugar after someone has eaten them.In a small study of 10 people, eating pistachios reduced high blood sugar when eaten with a carbohydrate-rich meal, such as white bread. The researchers suggest that this is one of the ways that nuts lower the risk of diabetes.For people with diabetes, another study suggests that eating pistachios as a snack is beneficial for blood sugar levels, blood pressure, obesity, and inflammation markers.

Pistachios are a great-tasting, fun, and healthy snack with protein, fiber, and antioxidants. A naturally cholesterol-free food, 90-percent of the fat in pistachios is the healthy unsaturated type. A one-ounce serving of pistachios equals 49 nuts, which is more nuts per serving than any other snack nut. Be sure to color your plate with pistachios!