Health
Snack Your Way to Better Vision: Eye Doctors Reveal Their Top Pick
A recent study highlights a simple dietary addition that could play a significant role in protecting your vision as you age. The research, conducted by a team of experts, found that consuming two ounces of pistachios daily can significantly enhance the pigments in your eyes that shield them from blue light damage. This discovery offers a practical way to support eye health through diet.
The study involved 36 participants aged between 40 and 70, all of whom had diets low in lutein, a compound with antioxidant properties found in pistachios. Participants were divided into two groups: one group added two ounces of unsalted pistachios to their daily diet, while the other group continued with their usual eating habits.
To assess the impact of pistachios on eye health, researchers used a method called “heterochromatic flicker photometry” to measure macular pigment optical density (MPOD) in the retina. These pigments act as natural sunglasses, protecting the eyes from harmful blue light, which can contribute to age-related macular degeneration (AMD), a leading cause of blindness in seniors.
The results were promising. The group consuming pistachios showed a marked improvement in their MPOD levels and a notable increase in lutein in their blood samples by the study’s midpoint. These improvements persisted through the end of the 12-week study, suggesting that pistachios could enhance the pigments that protect against blue light damage.
“Our findings indicate that pistachios are not only a nutritious snack, but they may also provide significant benefits for eye health,” stated Tammy Scott, PhD, the study’s lead author. “This is especially important as people age and face higher risks of vision impairment.”
Interestingly, pistachios do not contain the highest levels of lutein among foods. However, their natural fats make them an excellent option for enhancing lutein’s bioavailability. Michelle Routhenstein, a preventive cardiology dietitian, explained that lutein is also found in avocados and dark leafy vegetables. Still, it should be paired with “nuts, seeds, oils, or fatty fish like salmon” to maximize its benefits.
Pistachios offer a convenient solution due to their natural fat content, making them a practical choice for boosting lutein intake. “By simply incorporating a handful of pistachios into your diet, you can improve your intake of lutein, which is crucial for protecting your eyes,” Scott noted.
Beyond eye health, lutein provides additional benefits. Elizabeth Johnson, PhD, a researcher in the study, explained that lutein “crosses the blood-brain barrier, where it may help reduce oxidative stress and inflammation.”
Routhenstein further emphasized lutein’s systemic support, describing it as “a fat-soluble antioxidant that research shows may protect eye, skin, brain, and heart health due to its anti-inflammatory nature and ability to reduce oxidative stress.”
While pistachios aren’t the sole source of lutein, their unique combination of nutrients makes them a valuable addition to an eye-healthy diet. Consuming two ounces daily could offer the antioxidants needed to support your vision as you age.
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