According to a new study conducted at Tufts University and Tufts Medical Center in the U.S., daily consumption of a handful of pistachios can help keep your eyes healthy for longer.
Researchers explained that incorporating pistachios—an easily absorbed source of lutein and zeaxanthin—into your daily diet contributes to “increased optical density of macular pigment (MPOD) in healthy adults.”
The team also noted that lutein and zeaxanthin are two powerful carotenoids commonly found in fruits and vegetables, particularly in leafy greens, which are especially rich in these compounds. “They penetrate the blood-brain barrier and accumulate exclusively in the macular region of the retina; they are also referred to as macular pigment,” the scientists stated.
Pistachios, often mistakenly classified as nuts but actually stone fruits, contain a significant amount of lutein and zeaxanthin.
“Our results showed that pistachios are not only a nutritious snack, but they can also be very beneficial for eye health,” said Dr. Temmi Scott, a researcher and clinical neuropsychologist. He emphasized the importance of this as people age and face a higher risk of vision deterioration.
What Did the Study Show?
The randomized controlled trial conducted by the team revealed that adding 57 grams of pistachios to the usual diet for 12 weeks led to a significant increase in MPOD among healthy middle-aged and older adults.
Researchers also found that consuming pistachios nearly doubled the daily intake of lutein among study participants and significantly raised its levels in plasma, as reported by Sci.News.
“By simply adding a handful of pistachios to your diet, you can boost your lutein intake, which is crucial for protecting your eyes,” Dr. Scott stated.
He added that pistachios are a source of healthy fats, which may enhance the absorption of lutein from this food.
In addition to supporting eye health, the lutein found in pistachios also positively impacts brain function. “Lutein crosses the blood-brain barrier and helps reduce oxidative stress and inflammation,” explained Dr. Elizabeth Johnson, a co-author of the study. “As with the eyes, lutein selectively accumulates in the brain and may play a role in slowing cognitive decline,” she added.
“As the study demonstrated, higher levels of lutein are associated with improved cognitive functions, including memory and processing speed, making pistachios a valuable addition to a diet aimed at supporting healthy aging,” the team emphasized. The study’s results were published in the Journal of Nutrition.