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Recent research conducted by experts at the Friedman School of Nutrition Science and Policy at Tufts University suggests that incorporating pistachios into your daily routine could greatly enhance eye health by elevating macular pigment optical density (MPOD). This improvement is attributed to lutein, a plant compound vital for shielding the eyes from blue light and age-related deterioration.
The findings stem from a randomized controlled study revealing that participants who integrated 2 ounces (approximately 57 grams) of pistachios into their regular diet over a span of 12 weeks exhibited a notable increase in MPOD compared to those who maintained their usual eating habits. MPOD serves as an essential metric for assessing eye health, as it affords protection to the retina and correlates with a lower likelihood of developing age-related macular degeneration (AMD), one of the foremost causes of blindness among older adults.
The implications of this study come at an opportune moment; according to a national survey by the American Foundation for the Blind, vision loss is among Americans’ greatest health anxieties, surpassing concerns regarding other significant medical issues.
Highlights from the Research
- Enhanced MPOD: After just six weeks, subjects who consumed pistachios daily experienced marked improvements in MPOD which persisted throughout the entirety of the 12-week trial.
- Lutein-Rich Offering: Pistachios stand out as unique among nuts because they provide a substantial amount of lutein, an antioxidant known for its protective effects on ocular health.
- Potential AMD Mitigation: The results imply that consistent consumption of pistachios could be an effective dietary method to help decrease AMD risk.
The evidence suggests that not only do pistachios serve as a delicious snack option, but they also hold promising advantages for ocular well-being. This aspect becomes increasingly pertinent with advancing age when individuals confront heightened risks for visual impairment.”
Dr. Tammy Scott, research lead and clinical neuropsychologist
The Vital Role of Lutein from Pistachios in Promoting Eye Health
Pistachios are rich in lutein, which serves crucial functions in preserving eye strength by filtering harmful blue light while acting as an antioxidant within ocular tissues. The study concluded that incorporating these nuts nearly doubled participants’ average daily intake levels of lutein—a nutrient often lacking in standard American diets—effectively boosting plasma concentrations significantly.
“Participants chosen had low baseline lutein levels,” explains Dr. Scott. “Incorporating just two ounces per day led to rapid increases in blood lutein levels within only six weeks.” According to her observations, adding even a modest serving size could significantly enhance dietary lutein intake critical for eye safety. Furthermore, she indicated that healthy fats present in pistachos might facilitate better absorption rates within the body concerning this important nutrient.
Pistachio consumption contributed around 1.6 mg per day—which adequately supplements average U.S adult intakes—yielding therapeutic benefits related to xanthophylls like lutein found primarily through plant sources.
Additonal Health Advantages Associated with Lutein
Apart from contributing positively toward visual capability performance metrics associated closely with cognitive functionality may also benefit due directly or indirectly via impacts associated including processes such brain processing speeds,” states Dr. Elizabeth Johnson—the co-researcher on this particular investigation.””Luteins capability facilitating crossing over between barriers formed physiologically would allow reduction damaging oxidative pressures after assessment evaluation performs.”
Research reveals links existing higher amounts ultimately impact relating positively towards wellness restorations altogether concerned particularly towards memory retention involved altering mental activity engagements while demonstrating improved reactions stemming during cognitive procedures hence making these nut sources key additions ensuring well-rounded aging experiences noteworthy across lifetimes promoting optimal developments further down life paths taking place consistently ongoing plainly illustrated” emphasizes Johnson speaking advantageously effectiveness thereof listed typically along target populations.”
Sources:
American Pistachio Growers
Journal reference:
Scott,T.M., et al.(2024).Pistahcio Consumption Increased Macular Pigment Optical Density In Healthy Adults:A Randomized Controlled Trial.Journal Of Nutrition.DOI.org/10 .1016/j.tjnut .2024..10 .022
