For decades, carrots have been celebrated as a vision-friendly food. Now, new research from Tufts University in Massachusetts shows that pistachios may also be a super food for eye health.
The study, published in The Journal of Nutrition, highlights that pistachios contain an antioxidant called lutein, which can increase macular pigment optical density (MPOD) in the eyes. This can improve vision and help protect against age-related eye conditions.
How Pistachios Improve Eye Health
The research, led by Tammy Scott, monitored adults who added two ounces of pistachios to their daily diet for 12 weeks. Compared to participants following a standard diet or consuming lutein-poor foods, those eating pistachios experienced significant improvements in eye health.
Lutein, a compound usually found in green leafy vegetables, plays a key role in forming macular pigments in the retina. Pistachios have a unique advantage: their natural fats enhance lutein absorption, making it easier for the body to benefit from this antioxidant.
The study involved 36 healthy adults aged 40 to 70. One group consumed a diet low in lutein-rich foods, while the other incorporated two ounces of unsalted pistachios daily. After six weeks, the pistachio group showed notable improvements in macular pigment levels, whereas the other group saw no changes.
Benefits of Pistachios
Adding pistachios to your daily diet offers multiple health benefits:
- #Rich in Nutrients: Pistachios provide protein, fiber, and healthy fats, along with vitamins B1 and B6.
- Antioxidant Power: They are high in antioxidants, helping improve cholesterol balance and overall heart health.
- Blood Sugar Control: With a low glycemic index and high fiber content, pistachios support steady blood sugar levels.
- Skin and Eye Support: Vitamin E in pistachios nourishes the skin and acts as a barrier against UV damage, while lutein promotes healthy eyes.
- Low-Calorie Snack: They are calorie-conscious and nutrient-dense, making them ideal for snacking.
The Takeaway
Pistachios are emerging as a top superfood for eye health, complementing traditional choices like carrots and leafy greens. Just a daily serving of two ounces can boost lutein absorption, support macular pigment, and contribute to long-term vision protection.
Incorporating pistachios into your diet is an easy, delicious way to nourish your body, protect your eyes, and improve overall health.