“Eye-Opening” Benefits of Pistachios

Imagine if there were a daily snack that could protect your vision.

Well, a recent study brings good news for the 20 million U.S. adults already battling macular degeneration—the leading cause of vision loss for those over 60.

Adding a handful of pistachios to your diet might help shield your eyesight.

Let’s take a “look.”

The vision-saving power of pistachios is all thanks to their high lutein content. This plant pigment is known for its eye-protection benefits, helping reduce damage from harmful blue light.

The research, conducted by the Friedman School of Nutrition Science and Policy at Tufts University, found that just two ounces of pistachios a day significantly improved macular pigment optical density (MPOD), a key marker of eye health.

Macular degeneration, which affects the retina’s central area, often progresses silently, but the nutrients in pistachios—particularly lutein—appear to slow this process down.

In the study, participants who ate two ounces of pistachios daily experienced improved macular density over 12 weeks.

Even within the first six weeks, their lutein levels began to rise, doubling by the end of the study. This suggests that regularly eating these green-hued nuts could provide a protective boost for your vision.

So, what makes lutein so valuable? It acts like a natural “shield” for the eyes, particularly the macula, which is responsible for central vision and sharpness.

Our macula can degrade as we age, resulting in blurred or lost vision. But lutein absorbs damaging blue light—a particularly high-energy wavelength that can harm the retina over time.

Various foods, from leafy greens to avocados, contain lutein, but pistachios stand out due to their heart-healthy mono- and polyunsaturated fats. These fats make lutein even easier for the body to absorb.

Not only does lutein cross the blood-brain barrier, but it also serves as a fat-soluble antioxidant that helps combat oxidative stress in the eyes, skin, brain, and heart. And it’s not just lutein—pistachios also contain another eye-healthy pigment called zeaxanthin, which works alongside lutein to further protect the macula.

If you’re concerned about your vision, consider incorporating lutein into your daily diet:

• Eat More Pistachios: Aim for two ounces of unsalted, dry-roasted pistachios daily. That’s about 50-60 nuts and can be eaten as a snack or added to meals for extra crunch and flavor.
• Combine with Other Eye-Friendly Foods: To enhance lutein absorption, pair pistachios with dark leafy greens, orange peppers, and other foods high in lutein or zeaxanthin. You could add them to a spinach salad or pair them with a side of carrots or bell peppers for a well-rounded, eye-boosting meal.
• Consider Lutein Supplements: If pistachios aren’t readily available or you’d like additional support, consider a high-quality lutein supplement. Look for supplements that contain both lutein and zeaxanthin to get the full range of protective benefits for your macula and retina.
• Pair with Healthy Fats: To increase lutein intake even further, consider adding more healthy fats like olive oil, avocado, or fatty fish to your diet. They support heart health and help ensure you’re getting the most out of your lutein-rich foods.

The small step of adding pistachios to your diet could provide a big boost for your eye health. Macular degeneration is often a silent condition, progressing without noticeable symptoms until vision loss occurs.

But adding a daily handful of pistachios to your routine gives your eyes the support they need to fend off blue light damage and protect your vision.

P.S. The weird way you’re ruining your eyesight.

Source:

Scott, T. M., Ogunbodede, O., McKay, D., & Johnson, E. J. (2024). Pistachio Consumption Increases Macular Pigment Optical Density in Healthy Adults: A Randomized Controlled Trial. The Journal of Nutrition.