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It’s official, our eyes have just found a tasty and unexpected ally: pistachio! According to a recent study published in the Journal of Nutrition, consuming pistachios daily could improve eye health in just six weeks.
Thanks to its many nutrients, notably the precious lutein, pistachio helps protect our eyes from aging and blue light, while reducing the risk of age-related macular degeneration (AMD). Let’s find out why this little nut deserves to be included in our healthy menus.
A concentrate of antioxidants for the retina
Research led by Dr. Tammy Scott, a clinical neuropsychologist and lead author of the study at Tufts University, shows that consuming 57 grams of pistachios per day for twelve weeks has impressive effects. By improving macular pigment optical density (MPOD), lutein contained in pistachios protects the retina against the harmful effects of blue light and aging. Dr Scott emphasizes: “Our results improve our understanding of the link between nutrition and eye health. This is particularly important as people age and face higher risks of visual impairment.”.
The numbers speak for themselves: participants saw a significant increase in MPOD after just six weeks of daily consumption of pistachios, an effect that continued throughout the study period. A new reason to no longer see these little nuts as a simple snack, but as a source of lutein and antioxidants of choice.
Lutein: the star of our plates… and our eyes
Pistachio, unique among nuts, is capable of providing a measurable amount of lutein, this antioxidant particularly precious for our eyes. In addition to its role as a filter against blue light, lutein also acts as a natural barrier against oxidative damage. The study shows that in participants with low lutein intake, a handful of pistachios per day doubled their daily levels of this antioxidant within six weeks.
Dr Scott adds: “Pistachios are a source of healthy fat, which may allow lutein to be better absorbed by the body.. In short, for our eyes, it’s a bit of a perfect marriage between flavor and science.
Pistachios, a boost for the brain too?
The benefits of lutein don’t stop at eye health. According to Dr. Elizabeth Johnson, co-investigator of the study, this antioxidant also has positive effects on brain function. “Lutein crosses the blood-brain barrier, where it may help reduce oxidative stress and inflammation.”. So, just like in the eye, lutein accumulates in the brain and could play a role in reducing cognitive decline. Studies also suggest that higher levels of lutein are associated with better cognitive performance, particularly in terms of memory and processing speed.
In short, with its effects on the eyes and the brain, pistachio seems to be the snack of choice for those who wish to preserve their health as they age. Good news for gourmands who can now enjoy this snack with complete peace of mind – because yes, ultimately, pistachios are not just a pleasure, they are also an ally for a brighter future.