Improving Eye Health? Eat Pistachios: Researchers Reveal
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A new study from researchers at the Friedman School of Nutrition Science and Policy at Tufts University 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 light and age-related damage.
The randomized controlled trial showed that compared to eating a usual diet alone, eating 2 ounces (57 grams) of pistachios per day for 12 weeks as part of a usual diet resulted in a significant increase in macular pigment optical density in otherwise healthy middle-aged to older adults. macular pigment optical density 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.
Findings from this research are timely, as according to a national poll by the American Foundation for the Blind, Americans fear vision loss more than they fear other serious health problems.
Key Findings
Increased macular pigment optical density: Participants who consumed pistachios daily saw a significant rise in macular pigment optical density after just 6 weeks, with the effect sustained throughout the 12-week study.
Natural Lutein Source: Pistachios are the only nut that provides a measurable source of lutein, a powerful antioxidant that helps protect the eyes.
Age-related macular degeneration Prevention Potential: The study suggests that regular pistachio consumption could offer a natural dietary approach to reducing the risk of age-related macular degeneration.
“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.
In the study, about 1.6 mg of lutein was provided from pistachios, which would be enough to double the average daily consumption of lutein, which is in a class of plant pigments known as xanthophylls, in U.S. adults.
Reference: Tammy M. Scott, Olaniyi Ogunbodede, Diane McKay, Elizabeth J. Johnson, Pistachio consumption increases Macular Pigment Optical Density in healthy adults: a randomized controlled trial, The Journal of Nutrition, 2024, ISSN 0022-3166,.https://doi.org/10.1016/j.tjnut.2024.10.022.
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