Senior Health Pack a Stash of Healthy Pistachios 6/16/2023 | By Lori Zanteson, Environmental Nutrition There’s no denying the benefits of irresistible pistachios. The smooth beige shell hides the green goodness within – for your palate and your health. The folklore Native to the Middle East, including what is now Turkey, Iran and Syria, pistachios were considered royalty and an aphrodisiac, and Chinese legend says they bring good luck to those who hear the shells pop open while sitting under a pistachio tree. Plump with powerful plant compounds, vitamins, and minerals, pistachios deliver a wealth of benefits. The facts Pistachios (Pistacia vera), which are part of the cashew family, along with mango, sumac, and poison oak, are not actually nuts, but seeds that grow in grape-like clusters inside a reddish casing, or fruit. When ripe, in late summer and early fall, pistachios split open naturally. The brining and drying process opens the shells further. A single serving is about 49 nuts, more than any other snack nut, and has just 160 calories. A one-ounce serving has 16% DV (DV=Daily Value, based on 2,000 calories/day) of thiamin and 18% DV of vitamin B6, as well as a 12% DV dose of dietary fiber and protein. The findings The combination of several powerful plant compounds, including vitamin E, carotenoids, phenolics, and flavonoids in pistachios contributes to high antioxidant activity, which may promote health and protect against risk of chronic diseases, such as some cancers. According to a recent study, the antioxidant activity of pistachios is even higher than that of other foods, such as blueberries, cherries, and beets (Nutrients, July 2022). Research also suggests pistachio consumption’s association with a healthier dietary pattern and weight loss in overweight or obese adults and significant reduction in blood pressure (Nutrients, July 2020). The finer points of pistachios Though harvested in late summer/early autumn, pistachios are available year-round. They’re sold in or out of their shells, raw or roasted, salted, unsalted, and seasoned. If in their shells, look for open shells, unopened means unripe nuts. The greener the nut (avoid yellow nuts), the better the quality and flavor. Store pistachios in the refrigerator or freezer, where they’ll keep for a year. Pistachios make a terrific snack, eaten right out of the shell, blended into nut butter, or added to trail mix. They add crunch and color to pilafs, veggie sautés, whole grain cereals, and a healthy yogurt-granola-fruit parfait. Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.) ©2023 Belvoir Media Group, LLC. Distributed by Tribune Content Agency, LLC. Read similar nutritional articles on Seniors Guide: Are Pinto Beans Healthy? Read More Lori Zanteson, Environmental Nutrition Lori Zanteson writes for Environmental Nutrition, an independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.