A new study by researchers at Tufts University’s Friedman School of Nutrition Science and Policy finds that daily consumption of pistachios can significantly improve eye health by increasing macular pigment optical density (MPOD). . This can significantly improve eye health by increasing macular pigment optical density (MPOD). This is due to the plant pigment lutein, which is an important element in protecting macular pigment optical density (MPOD). Eye damage from blue (visible) light and age-related damage.
In a randomized controlled trial, eating 2 ounces (57 grams) of pistachios per day as part of a regular diet for 12 weeks significantly reduced otherwise healthy middle-aged people compared to eating their regular diet alone. MPOD was shown to increase significantly in the elderly. . MPOD is an important indicator of eye health because it protects the retina and is associated with reduced risk of age-related macular degeneration (AMD), a leading cause of blindness in older adults.
The findings are timely because Americans fear vision loss more than any other serious health problem, according to a national poll by the American Foundation for the Blind.
Main findings
Increased MPOD: Participants who consumed pistachios daily saw a significant increase in MPOD after just six weeks, and the effect persisted throughout the entire 12-week study. Natural Source of Lutein: Pistachios are the only nut that provides a measurable source of lutein, a powerful antioxidant that helps protect your eyes. Potential for AMD prevention: This study suggests that regular consumption of pistachios may provide a natural dietary approach to reducing the risk of AMD.
Our findings show that pistachios are not only a nutritious snack, but may also have significant benefits for eye health. This is especially important as people age and the risk of visual impairment increases. ”
Dr. Tammy Scott, research and clinical neuropsychologist and lead author of the study
Lutein from pistachios and its unique role in eye health
Lutein, found in pistachios, plays an important role in maintaining eye health by filtering blue light and acting as an eye antioxidant. In this study, pistachio consumption nearly doubled participants’ daily lutein intake, increasing lutein intake, which is typically very low in most American diets, and lowering plasma lutein concentrations. It turned out that there was a significant increase.
Dr. Scott said the study selected participants with low habitual baseline lutein intake in their diets, and consuming just 2 ounces a day rapidly increased blood lutein levels in just six weeks. It is explained that it has increased. “Incorporating just a handful of pistachios into your diet can improve your intake of lutein, which is important for eye protection,” points out Dr. Scott. She added that pistachios provide a source of healthy fat, which may make it easier for the body to absorb lutein from pistachios.
In this study, pistachios provided approximately 1.6 mg of lutein. This is enough to double the average daily intake for American adults of lutein, a type of plant pigment known as xanthophyll.
Wide range of health benefits of lutein
Lutein, found in pistachios, not only supports eye health but may also benefit brain function. “Because lutein crosses the blood-brain barrier, it may help reduce oxidative stress and inflammation,” notes Elizabeth Johnson, Ph.D., a co-investigator on the study.
Similar to the eyes, lutein selectively accumulates in the brain and may play a role in attenuating cognitive decline. Research suggests that higher lutein levels improve cognitive abilities such as memory and processing speed, making pistachios a valuable addition to diets aimed at supporting overall healthy aging. It is an addition.
sauce:
American pistachio producers
Reference magazines:
Scott, T. M., et al. (2024). Pistachio consumption increases macular pigment optical density in healthy adults: a randomized controlled trial. Journal of Nutrition. doi.org/10.1016/j.tjnut.2024.10.022.
