Like most nuts, pistachios influence the good health of the reproductive system thanks to its zinc and vitamin E content. And furthermore, it is an ideal food for the beauty of the skin, since, along with this vitamin, it provides generous amounts of vitamin A.
They also contain phosphorus that helps strengthen bonesand potassium that improves muscle performance. And since it does not contain cholesterol and has low levels of saturated fat, it helps reduce the risk of cardiovascular diseases, a benefit in which its content of vitamins E, folic acid and phytosterols also participate.
Now, in addition, we must add to all its benefits that help improve visual health. And pistachios are a bioavailable source of lutein xanthophyllwhich together with zeaxanthin, are 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 by increasing the optical density of macular pigment (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 usual diet resulted in a significant increase in MPOD in otherwise healthy middle-aged and older adults . MPOD is an important indicator of eye health, as it protects the retina and is linked to a lower risk of macular degeneration age-related (AMD), one of the leading causes 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,” said Tammy Scott, clinical neuropsychologist and researcher and lead author of the study.
What is lutein?
Lutein, present in pistachios, plays a fundamental role in maintaining eye health, since filters blue light and acts as an 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.
In the study, participants were selected to have a low intake of lutein in their diet and only 2 ounces per day will rapidly increase lutein levels in the blood in just 6 weeks. “By simply adding a handful of pistachios to your diet, you can improve your intake of lutein, which is crucial for protecting your eyes,” says Scott, who adds that pistachios provide a source of healthy fat, potentially making lutein from pistachios is better absorbed by the body.
In the study, approximately 1.6 mg of lutein was obtained from pistachios, which would be enough to double the average daily intake of lutein, which belongs to a class of plant pigments known as xanthophylls, in American adults. 5
In addition to promoting eye health, the lutein present in pistachios can also benefit brain function. Lutein crosses the blood-brain barrier, where it can help reduce oxidative stress and inflammation.
As in the eyes, lutein accumulates selectively in the brain and may play a role in reducing 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.
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