Like most nuts, pistachios They contain healthy nutrients such as zinc, vitamin E and vitamin A. They also contain phosphorus which helps strengthen bones, and potassium which improves muscle performance. Its null content in cholesterol and their low levels of saturated fat They help reduce the risk of cardiovascular diseases, a benefit in which their folic acids and phytosterols.
Now, we must add to all their benefits the fact that they help improve visual health, he says. Europa Press. Pistachios are a bioavailable source of xanthophyll luteinwhich together with the zeaxanthinare plant pigments and main components of the macular pigment (PM) in the human retina.
A new study by researchers at the Friedman School of Nutritional Sciences and Policy at Tufts University in Massachusetts (USA) has found that consuming pistachios daily can significantly improve eye health. They do this by increasing the macular pigment optical density (MPOD), due to the plant pigment lutein, a key factor in protecting the eyes from blue (visible) light and age-related damage.
Randomized controlled trial has shown that compared to a usual diet, eating 57 grams of pistachios per day for 12 weeks as part of a regular diet resulted in a significant increase in MPOD in adults. MPOD is an important indicator of eye health, as it protects the retina and is linked to a lower risk of age-related macular degeneration (AMD), a leading cause of blindness in older adults.
The study further suggests that regular consumption of pistachios could offer a natural dietary approach to reducing the risk of AMD. “Our findings indicate that pistachios are not only a nutritious snack, but may also provide significant eye health benefits,” he says. Tammy Scottclinical neuropsychologist and researcher and lead author of the study.
Lutein, present in pistachios, plays a fundamental role in maintaining eye health by acting as antioxidant in the eye. The study notes that consumption of pistachios nearly doubled participants’ daily lutein intake, which is typically very low in most American diets, and significantly increased plasma lutein levels.
“By simply incorporating a handful of pistachios to your diet“, can improve your intake of lutein, which is crucial for protecting your eyes,” notes Scott. Pistachios provide a source of healthy fat, potentially making the lutein in pistachios better absorbed by the body.
In the study, approximately 1.6 mg lutein of pistachios, which would be enough to double the average recommended daily consumption. In addition to promoting eye health, the lutein present in pistachios can also benefit brain function. Lutein crosses the blood-brain barrier, helping to reduce oxidative stress and inflammation.
As in the eyes, lutein accumulates selectively in the brain and may play a role in reduction of cognitive decline. Studies suggest that higher levels of lutein are associated with better cognitive performance, including memory and processing speed, making pistachios a valuable addition to a diet aimed at supporting overall healthy aging.
