A new study from researchers at the Friedman School of Nutrition Science and Policy at Tufts University in Boston, US, has found that consuming pistachios daily may significantly improve eye health by increasing macular pigment optical density (MPOD), due to the plant pigment lutein, a key factor in protecting the eyes from blue (visible) light and age-related damage.
The randomised controlled trial showed that compared with eating a usual diet alone, eating 57gm of pistachios per day for 12 weeks as part of a usual diet resulted in a significant increase in MPOD in otherwise healthy middle-aged to older adults. MPOD is an important indicator of eye health, as it protects the retina and is linked to a reduced risk of age-related macular degeneration (AMD), a leading cause of blindness in older adults.
“Our findings indicate that pistachios are not only a nutritious snack, but they may also provide significant benefits for eye health,” said Dr Tammy Scott, a research and clinical neuropsychologist and lead author of the study.
“This is especially important as people age and face higher risks of vision impairment.”
Lutein, found in pistachios, plays a critical role in maintaining eye health by filtering blue light and acting as an antioxidant in the eye. The study found that pistachio consumption nearly doubled participants’ daily intake of lutein, which is typically very low in most American diets, and significantly raised plasma levels of lutein.
Dr Scott said that in the study, participants were selected to have low habitual baseline lutein intakes in their diet and just 57gm per day rapidly increased lutein levels in the blood in only 6 weeks.
“By simply incorporating a handful of pistachios into your diet, you can improve your intake of lutein, which is crucial for protecting your eyes,” said Dr Scott.
She adds that pistachios provide a source of healthy fat, potentially making the lutein from pistachios better taken up into the body.
The study was funded in part by the American Pistachio Growers and the National Institutes of Health and involved 36 healthy adults who were randomly assigned to either a pistachio consumption group or a control group.
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