Protect your eyes with pistachios: Simple snack for long-term vision health

Best Life describes in a fresh article that a simple handful of pistachios may give your eyes some extra protection as you age. A recent study shows that these crunchy little nuts can significantly boost the pigments that shield your eyes from harmful blue light, helping to preserve your vision in the long run. Here's how adding just two ounces of pistachios a day could make a big difference for your eye health.

Published in the Journal of Nutrition in January, the study examined how pistachios, which contain the antioxidant lutein, affect eye health. The research involved 36 participants aged 40 to 70 with diets low in lutein. They were split into two groups: one consumed at least two ounces of unsalted pistachios daily (about 50 to 60 nuts), while the other maintained their usual diet.

Over 12 weeks, the researchers used a method called heterochromatic flicker photometry to measure macular pigment optical density (MPOD) in the retina, which is essential for protecting the eyes from harmful blue light exposure. Prolonged exposure to blue light can contribute to age-related macular degeneration (AMD), a leading cause of blindness in older adults.

The pistachio group showed a noticeable improvement in MPOD and increased lutein levels in their blood by the study's midpoint. These results were sustained through the final week, suggesting that eating pistachios daily enhances eye protection. In contrast, the control group showed no improvements.

“Our findings indicate that pistachios are not only a nutritious snack, but they may also provide significant benefits for eye health,” said Tammy Scott, PhD, lead author of the study.

While pistachios may not have the highest lutein content compared to other foods, their combination of natural fats makes them an effective, easy way to boost lutein intake, which is crucial for eye health as you age. So, consider adding a handful of pistachios to your daily routine for improved vision and overall health.

By Naila Huseynova