Pistachios
Overview
Pistachios provide CoQ10 (plant source), healthy fats, and protein, supporting mitochondrial function and antioxidant defenses. Coenzyme Q10 (CoQ10): Organ meats (heart, liver), oily fish (sardines, mackerel), beef, Spinach, broccoli, pistachios, olive oil (lower amounts). CoQ10 supports mitochondrial electron transport and antioxidant protection for neurons.
Food Context
Synergies
- Part of diverse nut intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
- Pair with other CoQ10 sources for optimal mitochondrial support
Preparation
- Can be consumed raw or roasted; gentle roasting preserves nutrients
- Supports mitochondrial function via CoQ10; CoQ10 deficiency leads to reduced ATP production and mitochondrial dysfunction
Essential Amino Acid Profile
Pistachios provide plant protein but are not a complete protein; lysine is typically limiting for nuts and seeds.
Protein pairing strategy:
Pair with legumes or grains to complete essential amino acid coverage.
Recipes
1 recipe containing this food
Salmon Bowl-pistachio-cacao-nibs
A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 560.7 kcal | — |
| Protein | 20.5 g | — |
| Total fat | 45 g | — |
| Carbohydrates | 27.7 g | — |
| Fibre | 7 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 3.5 mg | 19.2% |
| Zinc | 2.2 mg | 19.8% |
| Magnesium | 109.7 mg | 26.1% |
| Selenium | 23.1 µg | 42% |
| Calcium | 117.4 mg | 11.7% |
| Potassium | 947 mg | 27.9% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
7 substances in this food
Coenzyme Q10 (CoQ10)
Electron transport chain cofactor and antioxidant relevant to mitochondrial function
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
References
- Coenzyme Q10 (CoQ10): Organ meats (heart, liver), oily fish (sardines, mackerel), beef, Spinach, broccoli, pistachios, olive oil (lower amounts); supports mitochondrial electron transport and antioxidant protection for neurons
- CoQ10 deficiency leads to reduced ATP production and mitochondrial dysfunction, which may contribute to neurocognitive issues Mantle and Hargreaves 2024
- CoQ10 is part of the antioxidant network, working synergistically with vitamin E, vitamin C, lipoic acid, and glutathione Packer et al. 1997