New research from Tufts University, Massachusetts, shows that pistachios may protect our eyes from deteriorating as we age.
Professor Tammy M. Scott, the lead author of the study, which was published in The Journal of Nutrition, said pistachios are ‘nutrient-dense’ and ‘provide essential antioxidants, minerals and vitamins’. They are also high in lutein, a type of carotenoid that is known for improving or preventing eye disease.
The team of scientists also looked at zeaxanthin, another type of dietary carotenoid that’s found in pistachios, as well as green leafy vegetables and egg yolks.
Through their study, they found that consuming two ounces of pistachies on a daily basis increased greater macular pigment optical density (MPOD), which protects the back of the eye and is associated with a lower risk of age-related macular degeneration, the number one cause of blindness in older individuals.
Scott explained that they chose pistachios for their study as they are the only nut with high lutein content. Given that they are also rich in healthy fats, their hypothesis was that pistachio consumption would increase MPOD.
To test this, they carried out a randomized control trial with 36 adults between the ages of 40 and 70, all of whom were healthy but had low lutein intakes from their diet.
The individuals were placed into two groups randomly, one of which was instructed to continue with their normal diet while the other were told to consume two ounces, or about two handfuls of pistachios a day.
The participants’ MPOD levels were measured twice during the study – once halfway through and once at the end of the 12-week period.
Results showed that those who ate two ounces of pistachios daily had a significant increase in MPOD. This suggests that eating the nut regularly could help prevent old age-related eye disease by boosting lutein levels.
Higher levels of lutein may also benefit the brain as it acts as an antioxidant, reducing inflammation, which is a major risk factor for conditions including dementia.
Previous studies have also associated increased lutein levels with better cognitive performances. For example, it may help improve your reasoning, thinking, learning, and remembering.
In 2018, scientists found that both lutein and zeaxanthin are able to improve a wide range of cognitive measures by improving the blood flow to the brain.
Given the results of the new study, Scott hopes that more people will start to eat pistachios as they may be an easy and natural way to boost eye health. In addition to snacking on the nuts themselves, they can also be enjoyed in baked goods such as cookies and muffins.
