A recent study published in The Journal of Nutrition reveals that eating 2 ounces of pistachios daily for just 12 days can improve Macular Pigment Optical Density (MPOD) health.
The macula, a small area at the retina’s center, is crucial for sharp, clear vision. Age-related macular degeneration (AMD) is one of the leading causes of vision loss among individuals over 60, with an estimated 20 million American adults currently affected by the condition.
While AMD is more common in older adults, it can also develop at younger ages. Risk factors include smoking, a family history of macular degeneration, obesity, and high blood pressure. Although advanced stages of AMD can be treated, it is most effectively managed when detected early—ideally through nutritional interventions or supplements before the disease progresses.
One of the challenges to eye health today is the prevalence of blue light exposure. Blue light, emitted by digital screens, carries high energy due to its short wavelength. Even after the eye’s cornea and lens absorb the highest energy of ultraviolet rays, some blue light still reaches the retina, potentially causing strain and long-term damage.
Lutein, a plant-based pigment, is critical in protecting the macula from the harmful effects of blue light. It helps absorb and filter out specific wavelengths of blue light, reducing glare and enhancing visual sharpness and contrast. This makes lutein essential for maintaining eye health and protecting against light-induced stress.
Pistachios are rich in mono- and polyunsaturated fats, which help make lutein more bioavailable, meaning your body can absorb and use it more effectively. Researchers from the Friedman School of Nutrition Science and Policy at Tufts University found that consuming 2 ounces of pistachios daily—roughly 320 calories—can significantly improve MPOD health.
The American Pistachio Growers and the NIH National Center for Advancing Translational Sciences supported the study. The research team explained that lutein, a fat-soluble antioxidant, can cross the blood-brain barrier, offering potential benefits for eye, skin, brain, and heart health. In addition to lutein, the study highlighted the vital role of zeaxanthin, another plant-based antioxidant, in reducing the risk of macular degeneration.
Zeaxanthin, found in foods like orange peppers, kale, and green peas, is also abundant in pistachios, making this crunchy snack a valuable addition to your diet for eye and overall health.
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