Consuming these nuts, rich in lutein, on a daily basis would reduce the risk of suffering from age-related macular degeneration, a major cause of vision loss among seniors.
- An American study reveals that consuming two handfuls of pistachios a day could protect vision by increasing protective pigments in the retina, essential against age-related macular degeneration (AMD).
- Pistachios, rich in lutein – an antioxidant also present in green vegetables – stand out for their natural fats which facilitate the absorption of this substance beneficial for eye health.
- After 12 weeks, participants who consumed pistachios showed a noticeable improvement in their retinal health, suggesting a simple solution to preventing AMD.
Does eating a handful of pistachios every day protect our eyes from aging? At least that’s what a new study published in the Journal of Nutrition : daily consumption of these nuts could strengthen our eyes’ defenses against age-related macular degeneration (AMD), one of the main causes of vision loss in the elderly.
Pistachios, a unique source of lutein
To reach this conclusion, researchers at Tufts University in the United States looked at the protective pigments located in the retina, a light-sensitive layer that plays a key role in vision. These pigments, called macular pigments, act like “internal sunglasses” by filtering harmful blue light and protecting retinal cells from oxidative damage. The decline of these pigments is associated with an increased risk of AMD, making their preservation crucial as we age.
However, what differentiates pistachios from other nuts is their high content of lutein, an antioxidant valuable for retinal health. While green vegetables like spinach are generally considered a major source of lutein, pistachios offer a unique advantage: the fact that they naturally contain lipids is said to promote better absorption of lutein by the body. So, even with a modest lutein content (1.6 mg per serving), these nuts could be more effective than vegetables in increasing levels in the retina.
As part of their work, the researchers recruited 36 adults aged 40 to 70 and divided them into two groups: one added two handfuls of unsalted pistachios to their daily diet, while the other kept his eating habits. After just six weeks, participants in the “pistachio” group already showed a notable improvement in their macular pigment levels, an effect that was maintained until the end of the trial, i.e. for 12 weeks. In contrast, no significant changes were observed in the control group.
A simple solution to improve your visual health
“Our results indicate that pistachios are not only a great nutritious snack, but also have significant benefits for eye health, especially as we age,” says Dr Tammy Scott, lead author of the study, in a press release. The average lutein ingested daily by Americans is less than 2 mg, while 6 mg is recommended to reduce the risk of AMD, recalls the neuroscientist. Daily consumption of pistachios could therefore be a simple solution to supplement this intake.
