May 27, 2024

Athens News

News in English from Greece

Pistachios: for good sleep and more

Pistachios are not just tasty nuts. Recent studies show that their regular consumption can have many health benefits.

Experts note their anti-inflammatory properties, heart health benefits, body weight stabilization, immune system strengthening, and overall health benefits (including the brain).

The beneficial micronutrients and vitamins found in pistachios make them an ideal choice for better sleep and ultimately improved overall health and well-being.

Nuts (Φιστίκια Αιγίνης) contribute to the normalization of sleep, because they contain:

1. Melatonin
Nuts are a natural source of melatonin, a hormone that helps regulate sleep and wake cycles. Melatonin signals the body that it’s time to sleep, and eating peanuts before bed will help you fall asleep faster and sounder.

2. Magnesium
They are also rich in magnesium, a mineral that plays a key role in maintaining healthy and quality sleep. This is because magnesium helps to relax muscles, reduces stress and anxiety, making it easier to relax in the evening.

3. Protein
Pistachios are also a great source of protein, which helps keep you feeling full longer. A new study has found that eating protein before bed can help regulate blood sugar levels and prevent hunger pangs, leading to better sleep.

Another plus is that these wonderful nuts reduce blood sugar levels. Pistachios are low glycemic, meaning they don’t cause sugar levels to rise. In people with diabetes, eating nuts can help regulate blood sugar levels and reduce the risk of diabetes-related illnesses. According to a study, regular consumption of peanuts is associated with lower levels of total and LDL cholesterol.

4. Vitamin B6
Vitamin B6 has countless health benefits. It plays an important role in the production of serotonin and melatonin. These two hormones help regulate sleep, mood, and appetite, making it the perfect bedtime snack, as previously mentioned.

Other pluses:

They reduce inflammation
Pistachios contain anti-inflammatory compounds such as polyphenols and flavonoids that help reduce inflammation in the body. Chronic inflammation can lead to various health problems, including sleep disturbances.

Heart health
Scientific studies show that regular consumption of nuts may help improve heart health. Scientists, after conducting several studies, came to the conclusion that pistachios help normalize blood lipid levelslower LDL (bad cholesterol) and increase HDL (good cholesterol), which may reduce the risk of heart disease.

Weight Management
According to research, including unsalted nuts in a healthy diet can be beneficial for weight control. This is because they are a low-calorie, high-fiber snack that helps us feel full for longer. Although there is still little research on the weight benefits of peanuts, the ones that have been done are very encouraging.

They strengthen the immune system
Adding nutritious foods like pistachios to your diet can help boost your immune system. Nuts are rich in antioxidants, such as vitamin E, which is essential for the immune system to function properly.

They improve brain function
The study found that pistachios have the best nutritional balance of any nut evaluated. Their regular consumption is important for improving cognitive processing, information retention, learning and perception.


Eating pistachios before bed can be a great way to relax and have fun (without sacrificing your health). With their high content of magnesium, protein, and vitamin B6, as well as naturally occurring melatonin and a low glycemic index, nuts can do wonders for your quality rest and more… The next time you’re craving a bedtime snack, just grab a handful of pistachios.

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