A recent study led by Tufts University researchers has found that consuming two ounces of pistachios daily can improve eye health and prevent age-related macular degeneration. This discovery highlights the significant impact of lutein-rich pistachios in protecting vision as we age.
A recently published study from the Friedman School of Nutrition Science and Policy at Tufts University reveals promising news for eye health enthusiasts and pistachio lovers alike. Researchers have discovered that regularly consuming pistachios may significantly enhance macular pigment optical density (MPOD), a crucial factor in eye protection against blue light and age-related macular degeneration (AMD).
The findings stem from a randomized controlled trial where participants added two ounces of pistachios to their daily diet for 12 weeks. The results were remarkable, showing a notable increase in MPOD among otherwise healthy middle-aged to older adults.
“Our findings indicate that pistachios are not only a nutritious snack, but they may also provide significant benefits for eye health,” lead author Tammy Scott, a research assistant professor at the Friedman School and an assistant professor at Tufts University School of Medicine/Tufts Medical Center Department of Psychiatry, said in a news release. “This is especially important as people age and face higher risks of vision impairment.”
MPOD is an essential measure of eye health, protecting the retina and reducing the risk of AMD, a leading cause of blindness in older adults. According to a national poll by the American Foundation for the Blind, Americans fear vision loss more than they fear many other serious health problems.
Key Discoveries
The study highlights several critical benefits of pistachios:
- Increased MPOD: Participants observed a significant rise in MPOD after just six weeks, with effects lasting throughout the 12-week study.
- Natural Lutein Source: Pistachios are unique among nuts for their measurable lutein content, an antioxidant vital for eye protection.
- AMD Prevention Potential: Regular pistachio consumption may serve as a natural dietary measure to lower AMD risk.
The Role of Lutein
Lutein in pistachios plays a vital role in eye health by filtering harmful blue light and acting as an antioxidant.
The study revealed that pistachio consumption nearly doubled daily lutein intake, typically low in American diets.
Participants in the study, who had low baseline lutein levels, showed rapid improvement in blood lutein levels after just six weeks of pistachio consumption.
“By simply incorporating a handful of pistachios into your diet, you can improve your intake of lutein, which is crucial for protecting your eyes,” Scott added.
She also noted that the healthy fats in pistachios might enhance the absorption of lutein into the body.
In addition to eye health, lutein found in pistachios may also improve brain function.
“As in the retina, lutein selectively accumulates into the brain, where it may help reduce oxidative stress and inflammation,” co-investigator Elizabeth Johnson, an adjunct associate professor at the Friedman School, said in the news release.
Higher lutein levels in the brain are linked to better cognitive performance, including memory and processing speed, making pistachios beneficial for overall healthy aging.
Study Details
The research, part-funded by the American Pistachio Growers and the National Institutes of Health, involved 36 healthy adults.
The participants were divided into a pistachio consumption group and a control group. The former group added two ounces of pistachios to their daily diet, while the latter maintained their usual diet without pistachios.
MPOD and blood lutein levels were measured at the start, midpoint and end of the study.
This study, published in the Journal of Nutrition, sheds light on a simple dietary change that can make a profound difference in eye health and cognitive aging, highlighting the humble pistachio as a powerhouse for wellness and longevity.