Eating Pistachios May Help Prevent Blindness In Old Age Because This Snack Is Packed With Nutrients That Support Eye Health
Pistachios might be the answer to protecting your vision as you get older. These green gems are packed with nutrients that support eye health and could help ward off age-related vision issues, keeping your eyesight sharp.
So, next time you’re munching on a handful of pistachios, know that you’re not just enjoying a delicious snack, but you’re also protecting your eye from deteriorating.
According to new research from Tufts University in Massachusetts, eating pistachios daily may help prevent blindness in old age.
“Pistachios are a nutrient-dense snack that provides essential vitamins, minerals, and antioxidants,” said Tammy M. Scott, the lead study author and a professor from the Friedman School of Nutrition Science and Tufts University School of Medicine.
“What’s particularly interesting is their unique content of lutein, a plant pigment that plays a crucial role in eye health. Lutein helps protect the eyes from damage caused by blue light and oxidative stress.”
The study authors investigated lutein and its counterpart, zeaxanthin. They are both antioxidants found in leafy green vegetables like spinach, as well as egg yolks and pistachios.
These antioxidants build up in the central part of the retina. They help filter blue light and minimize strain and degeneration over time.
The researchers found that eating two ounces of pistachios daily correlated with a significant increase in macular pigment optical density (MPOD), which is an important indicator of eye health.
MPOD protects the retina and is associated with a decreased risk of age-related macular degeneration (AMD), the leading cause of blindness in aging adults.
Brent Hofacker – stock.adobe.com – illustrative purposes only – pictured above are pistachios resting on a wooden spoon
“We chose to study pistachios because they are the only nut that contains significant amounts of lutein, a carotenoid known for its protective role in the eyes,” said Scott.
“Given that pistachios also contain healthy fats that aid nutrient absorption, we hypothesized that they could be an effective dietary strategy to increase MPOD.”
The researchers tested their hypothesis by organizing a randomized controlled trial with 36 adults between the ages of 40 and 70. They were in good health but had low lutein levels.
Participants were split up into two groups at random. One group continued to follow their usual diets, while the other consumed an added two ounces of pistachios per day, approximately doubling their lutein intake.
The researchers measured their MPOD levels before the study, at the halfway point of six weeks, and at the end of the study, which lasted for 12 weeks.
The results showed that the group who ate pistachios saw a major boost in MPOD in as little as six weeks, indicating that regular pistachio consumption helps maintain eye health by increasing lutein levels in the retina.
You can enjoy pistachios straight out of the shell or incorporate them into salads, homemade granola, and baked goods like muffins.
The study was published in The Journal of Nutrition.
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