Pistachios and Eye Health - A New Study

Pistachios and Eye Health - A New Study

The power of plant-based foods has shown its benefits again! We've always been told to eat nuts and now there is another reason why. Why? Pistachios help our eyes!

Background: Our eyes experience age-related conditions such as macular degeneration and cataracts as we age. The two nuts best for our eyes are almonds and pistachios based on the high content of antioxidants and other nutrients.¹ But, a new study with pistachios has shown remarkable benefits and pistachios improve your eye health faster than almonds or other nuts.

A study by Tufts University, in the US, conducted a 12-week study on macular pigment (MP) in the human retina. This macular pigment (MP) can be non-invasively measured and is referred to as MP optical density (MPOD). And, researchers know that MPOD is modifiable with dietary interventions that include lutein and zeaxanthin (L/Z)². Basically, higher MPOD protects the eye from light damage and is positively associated with eye health. So Tufts University had an objective to evaluate the effect of pistachio consumption on MPOD².

What were the results?

New Study Reveals That Eating Pistachios Could Improve Your Eye Health in Just 6 Weeks¹

Yes, the Tufts University study "suggests that eating pistachios daily may greatly benefit eye health. This improvement is linked to an increase in macular pigment optical density (MPOD), thanks to lutein, a plant pigment that plays a crucial role in shielding eyes from blue light and age-related damage." ¹

Beyond increasing macular pigment (MP) density, which is very beneficial to the eyes, pistachios are unique in that:

• they are the only nut that provides a measurable source of lutein, a powerful antioxidant that helps protect the eyes.¹
• pistachio consumption could offer a natural dietary approach to reducing the risk of AMD (age-related macular degeneration)¹

To summarize, pistachios contain lutein, and lutein plays a critical role in maintaining eye health by filtering blue light and acting as an antioxidant in the eye.¹

Most importantly, the study found that pistachio consumption nearly doubled participants’ daily intake of lutein, and significantly raised plasma levels of lutein.¹

And here is the best part, according to the study "just consuming 2 ounces per day rapidly increased lutein levels in the blood in only 6 weeks"¹.

Now, here is another great part; It is easy to consume pistachios. You can eat them by themselves as a healthy snack, or they can be included in meals as an ingredient or topping, or you can even consume pistachios as a plant-based milk.

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References:
1. New Study Reveals That Eating Pistachios Could Improve Your Eye Health in Just 6 Weeks - SciTechDaily
2. Pistachio Consumption Increases Macular Pigment Optical Density in Healthy Adults: A Randomized Controlled Trial - National Institute of Health