Numerous scientific studies have echoed the multiple benefits that nuts have for health, in addition to being an important source of energy. Among them, one that stands out are pistachios thanks to their varied nutritional properties. Now, a new study by researchers at the Friedman School of Nutrition Science and Policy at Tufts University has found that including a significant amount of them in your daily diet can significantly improve eye health.
The research has been published in The Journal of Nutrition and attributes this beneficial effect to the plant pigment lutein, which plays a key role in protecting the eyes against blue light and age-related damage, by increasing the optical density of the eye. macular pigment (MPOD).
This is a controlled, randomized clinical trial in which it was observed that consuming 57 grams of pistachios per day for three months, as part of a regular diet, significantly increased the optical density of macular pigment in healthy middle-aged adults. as adults. This indicator is crucial for eye health, as it protects the retina and is related to a lower risk of age-related macular degeneration (AMD), one of the main causes of blindness in older people.
Among the findings of the study, it stands out that participants who incorporated pistachios into their daily diet experienced a significant improvement in the optical density of the macular pigment after only six weeks, this effect being maintained during the 12 weeks of the study.
On the other hand, the authors point out that pistachios are the only nut that contains a significant amount of lutein, a powerful antioxidant that protects eye health. Therefore, according to researchers, including pistachios in the diet regularly could be a natural strategy to reduce the risk of developing this eye disease.
The lead author of the study, Dr. Tammy Scott, a clinical neuropsychologist, said in a press release that her findings show that pistachios are not only a nutritious snack, but can also provide important benefits for eye health, especially in older people at higher risk of vision loss.
Key role of lutein in eye health
The lutein contained in pistachios helps maintain eye health by filtering blue light and acting as an antioxidant. The study showed that consuming pistachios almost doubled the daily intake of lutein in participants, whose initial levels of this nutrient were low. In addition, a significant increase in lutein in the blood was detected after six weeks of consumption.
Pistachios are a valuable ally for a diet focused on healthy aging in general
Dr. Tammy Scott, lead author of the study, highlighted that just a small handful of pistachios per day may be enough to improve lutein intake and protect the eyes, and that the healthy fats present in pistachios facilitate the absorption of lutein by the organism. On average, 1.6 mg of lutein provided by pistachios managed to double the average daily consumption of this substance in American adults.
In addition to protecting eye health, lutein could also benefit the brain, since according to researchers this substance crosses the blood-brain barrier, where it helps reduce oxidative stress and inflammation. Lutein tends to accumulate selectively in the brain, and previous studies suggest that higher levels of this pigment are associated with better cognitive performance, such as quicker memory and faster processing speed. This makes pistachios a valuable ally for a diet focused on healthy aging in general.
