Pistachios: A Clearer View on Eye Health
In the realm of healthful snacking, pistachios often stand out for their distinctive flavor and vibrant green hue. Beyond their culinary appeal, recent scientific inquiry has shed light on their notable contributions to overall well-being, particularly concerning eye health.
Supporting Ocular Health: The Role of Pistachios
A recent study from Tufts University, published in October 2024, indicates that regular consumption of pistachios can contribute to improved eye health. The research found that incorporating two ounces (approximately two handfuls) of pistachios into the daily diet led to a significant increase in macular pigment optical density (MPOD) among participants.
MPOD is a critical component of the eye, functioning to filter harmful blue light and offering protection against age-related macular degeneration (AMD), a primary cause of vision impairment in older adults. Pistachios are distinctive among nuts for containing measurable quantities of lutein, a plant-based pigment recognized for its antioxidant properties and its capacity to filter blue light. The study observed that lutein intake nearly doubled, and blood lutein levels were notably elevated in individuals consuming pistachios. Furthermore, the healthy fats present in pistachios may facilitate the body's absorption of lutein, enhancing its bioavailability. It is noteworthy that significant increases in MPOD were observed after a relatively short period of daily pistachio consumption, specifically within six weeks.
Dr. Tammy Scott, the lead author of the Tufts University study, has explained that lutein functions akin to "sunglasses for your eyes," accumulating in the retina to help mitigate damage from blue light emitted by screens and sunlight. Given that average lutein intakes are often low in many diets, the inclusion of pistachios can serve as a practical means to enhance this crucial nutrient's presence.
While pistachios offer a range of nutritional benefits, their unique concentration of lutein positions them as a particularly valuable dietary choice for those seeking to support their long-term eye health.
Interested in learning more?
- American Pistachio Growers - Eye Health Study: https://americanpistachios.org/about-us/pistachio-power-unshelled/press-releases/pistachios-support-eye-health
- Everyday Health - Potential Health Benefits of Pistachios: https://www.everydayhealth.com/diet-nutrition/potential-health-benefits-of-pistachios/
- Linus Pauling Institute - Nuts: https://lpi.oregonstate.edu/mic/food-beverages/nuts