Pistachios are rich in antioxidants, especially lutein and zeaxanthin, which are known to protect eyes from blue light damage and reduce the risk of macular degeneration.

NEW YORK, NY (Merxwire) – With increased screen time, vision issues are rising, making eye health a pressing concern. The World Health Organization has warned that by 2050, nearly 5 billion people may be myopic, with around 1 billion at risk of blindness from high myopia. To address this risk, experts recommend a simple and practical solution-incorporating a moderate amount of pistachios into one’s daily diet. This empowers you to take control of your visual health.

Vision problems are becoming a common modern ailment, and maintaining a nutrient-rich diet for eye protection is a practical preventative measure. Recent research by scientists at the Friedman School of Nutrition Science and Policy at Tufts University shows that eating pistachios daily can increase macular pigment optical density, support eye health, and help prevent age-related macular degeneration. The findings were published in the Journal of Nutrition.

Researchers recruited 300 participants aged 45 to 75, dividing them into an experimental group and a control group. The experimental group consumed a small handful of pistachios daily (about 57 grams), while the control group did not include pistachios in their diet. At the study’s onset, researchers recorded each participant’s vision, macular health, blood antioxidant levels, and cognitive measures like memory and processing speed. The study spanned 12 weeks, with 6-week and 12-week marks assessments.

Results indicated that the experimental group saw a significant increase in macular pigment optical density and improvements in overall vision health compared to the control group. Indicators of retinal damage also showed improvement. Additionally, the experimental group outperformed the control group in memory and cognitive speed, highlighting lutein’s dual protective effects on the eyes and the brain.

Researchers noted that participants who consumed pistachios daily observed marked improvements in macular pigment optical density as early as six weeks, with effects persisting throughout the 12-week study. Pistachios are the only nut providing a measurable source of lutein, a potent antioxidant that may help slow age-related vision decline and macular disease, thus contributing to eye protection.

Pistachios are not only a tasty snack on their own but can also add flavour to salads, yoghurt, or cereal. While pistachios benefit vision and cognitive health, it’s important to remember that moderation is vital. This reassures you that you can enjoy the benefits of pistachios without worrying about excessive calorie intake. Adults are advised to consume 10-15 pistachios daily to meet nutritional needs without causing extra caloric burden.