You might want to get to shelling. In a new study, researchers have found a healthy snack that can help protect your vision. Specifically, people who ate two ounces of pistachios per day saw a significant improvement in the pigments that protect your eyes from blue light damage as we age. Here's what the study results showed and how you can benefit from adding just a few ounces of these nuts to your daily diet.
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A new study examined how pistachios might benefit your eyesight
In the new study, published in January in the Journal of Nutrition, a team of researchers tested the effects of eating pistachios—which contain a compound called lutein with antioxidant properties—on eye health.
The authors gathered 36 participants between the ages of 40 and 70 who had diets low in lutein, then split them into two groups. One group consumed at least two ounces of unsalted pistachios (or roughly 50 to 60 nuts) per day, while the other continued with their typical diets.
The team then recorded each person's eye health over 12 weeks using a method known as "heterochromatic flicker photometry" to measure macular pigment optical density (MPOD) in the retina.
These pigments play a protective role (similar to natural sunglasses) that helps shield the eyes from harmful blue light that can damage vision over time. Over time, they can lead to age-related macular degeneration (AMD), which can typically cause blindness in seniors.
Beyond checking eye health over the three months, the researchers also administered blood tests to monitor each participant's lutein levels.
What the results found
The researchers found that the pistachio-eating group saw a marked improvement in their MPOD as early as halfway through the program, along with a noted increase in lutein in their blood samples.
These results were maintained through the twelfth and final week of the study, suggesting that eating two ounces of pistachios per day can improve the pigments that protect your eyes from blue light damage.
On the other hand, the control group maintaining their typical diets saw no improvements in either MPOD or lutein in their bloodstreams.
“Our findings indicate that pistachios are not only a nutritious snack, but they may also provide significant benefits for eye health,” Tammy Scott, PhD, a research and clinical neuropsychologist and lead author of the study, said in a press release. "This is especially important as people age and face higher risks of vision impairment."
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Why pistachios are an ideal source of lutein
Pistachios For Steady Blood Sugar
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Ironically, pistachios don't necessarily pack the highest levels of lutein you can get in foods. However, there's a reason why they may be one of the best available options to get your daily fill.
“Lutein is also available with heart-healthy fats in avocados, and in dark leafy vegetables,” Michelle Routhenstein, a preventive cardiology dietitian at EntirelyNourished.com, who was not involved in the study, told MedicalNewsToday. But, to obtain the lutein benefits, it was recommended to pair the vegetables with "nuts, seeds, oils, or fatty fish like salmon" to provide the natural fats required to make the compound more bioavailable, Routhenstein said.
Fortunately, pistachios could provide a simple shelled solution thanks to the amount of natural fats they already contain, making them an efficient snack option.
"By simply incorporating a handful of pistachios into your diet, you can improve your intake of lutein, which is crucial for protecting your eyes," Scott explained in a press release.
These findings may also help doctors when assessing vision problems in aging adults.
Other health benefits—explained
The researchers said that besides benefitting your vision and overall eye health, incorporating more lutein into your diet can also help imrpove your brain function.
“Lutein crosses the blood-brain barrier, where it may help reduce oxidative stress and inflammation,” Elizabeth Johnson, PhD, one of the researchers involved in the pistachio study, explained.
It can also provide more systemic support. According to Routhenstein, the compound is "a fat-soluble antioxidant that research shows may protect eye, skin, brain, and heart health due to its anti-inflammatory nature and ability to reduce oxidative stress.”
While pistachios aren't the only source of lutein (nor do they have the highest amounts per serving), this latest study suggests that their unique combination of natural fats makes them an eye-healthy choice in your everyday diet. Aim for two ounces a day to get the necessary antioxidants to benefit your vision as you age.
