Scientists have found that eating two handfuls of pistachios every day can help protect your eyesight as you get older. A recent study shows that having a daily serving of pistachios can prevent age-related eye issues by increasing important protective compounds in the retina. Researchers at Tufts University discovered that adults who consumed just two ounces of pistachios daily for 12 weeks saw significant improvements in their eye health compared to those who didn’t change their diet. The study focused on measuring special protective pigments in the retina, which is the sensitive layer at the back of the eye crucial for vision. These protective pigments, called macular pigment, act as internal sunglasses for your eyes by filtering out harmful blue light and safeguarding the retina from damage that can cause age-related macular degeneration (AMD), a leading cause of vision loss in older individuals. Pistachios are beneficial because they contain high levels of lutein, a beneficial compound that gathers in the retina to form these protective pigments. Additionally, the natural fat content in pistachios can help the body absorb lutein more effectively. The research, published in the Journal of Nutrition, involved 36 healthy adults aged 40 to 70 who usually ate low amounts of lutein-containing foods. Participants were divided into two groups; one group added two ounces of unsalted pistachios to their daily diet, while the other group stuck to their usual eating habits. After six weeks, those who added pistachios to their diet showed significant improvements in eye health related to macular pigment levels, and these benefits continued throughout the 12-week study period. The control group did not experience similar changes. Dr. Tammy Scott, the lead researcher and a respected neuropsychologist, stated in a press release: “Our results suggest that pistachios are not only a healthy snack, but they could also offer significant advantages for eye health. This is particularly important as individuals age and face higher risks of vision problems.” Two ounces of pistachios, which are technically seeds rather than nuts, equal to about two generous handfuls or approximately 50 to 100 kernels.
