How many pistachios should you eat a day to see better and four recipes to include them

Pistachios to see better

But not only that. Pistachios, for some time now, have become an object of debate. Does taking 2 handfuls of pistachios a day help protect your eyes? as you get older? This is stated in the new study from Tufts University (Massachusetts, United States), led by Dr. Tammy Scott. The research on “regular consumption of pistachios with an increase in the optical density of macular pigment in healthy adults” concludes that ingesting 56 grams of pistachios per day can significantly improve eye health by increasing levels of a key antioxidant that helps protect vision.

The study, which was led by researchers at the Friedman School of Nutrition Science and Policy at Tufts University, demonstrates that pistachio provides substantial amounts of a plant pigment called lutein, which can help increase the macular pigment optical density (DOPM). This important part of the eye filters visible and harmful blue light, and protects it against age-related macular degeneration (AMD). This is one of the main causes of blindness in older adults.

More benefits of pistachios

Knowing this, it is not surprising that we find pistachios in numerous preparations. Without going any further, llaollao has recently included a pistachio topping so that those who are loyal to this fruit can add it to their yogurts. Among its ocular benefits are:

– Improve eye health in just 6 weeks: Healthy middle-aged and older adults who eat 56 grams of pistachios (about 2 handfuls) every day, show significant increases in MPOD, in just six weeks.

– Provides antioxidant lutein: Pistachios are the only nut with measurable amounts of lutein. This antioxidant acts as a blue light filter and may help protect your eyes from light damage. Additionally, it supports long-term vision health. In the study, lutein intake nearly doubled; while blood lutein levels rose significantly.

– Protects age-related vision: Study suggests pistachios could be a simple, natural way to help reduce the risk of AMD. This is a serious eye condition that affects millions of people as we age.

As Dr. Scott explains, “Lutein is an antioxidant that acts like sunglasses for your eyes. Lutein is selectively absorbed into the retina and helps filter harmful blue light from computer screens and sunlight. At the same time, this nut can help reduce damage to the delicate parts of the eye.

On the other hand, the consumption of pistachio can help reverse a low intake of lutein. In the study, pistachios provided about 1.6 mg of lutein, which would be enough to double the average daily lutein intake in adults. In this sense, Dr. Scott clarifies that “by simply incorporating a handful of pistachios into the diet, we can improve the intake of lutein, crucial for protecting the eyes.” In addition, the expert explains that pistachio is a source of healthy fat. , which can help the body better absorb the lutein in this dried fruit.

Recipes with pistachios

Below are some ideas to incorporate pistachios into your menu if you don’t feel like eating them loose:

Recipe 1. Pistachio pesto

– 50 grams of natural unsalted pistachios

– 1 or 2 cloves of garlic

– 45/50 g. fresh basil

– 80 ml. EVOO

– 30 grams of parmesan reggiano

– Salt to taste

Store in an airtight jar in the refrigerator. I reserve a little water from cooking the gnocchi and mix it with the pesto. The consistency varies depending on this. You can also omit that water.

Recipe 2. Pistachio sponge cake

– 3 large eggs at room temperature

– 30 ml. mild extra virgin olive oil

– 100 grams of 0% Greek yogurt

– 25 grams of 100% homemade or purchased pistachio cream

90 grams of rice or oat flour

– 60 grams of ground pistachios

– 65 grams of erythritol powder (you can use date powder)

– 5 grams of baking powder

– Teaspoon of liquid vanilla⠀⠀⠀⠀

Crush the pistachios and set aside. I used a grinder as it was a small quantity. Start by beating the eggs until they turn white for a couple of minutes and then add the erythritol and beat again for another minute.

Now add the rest of the wet ingredients: yogurt, evoo, pistachio cream, vanilla. And mix again. Finally, integrate the dry ones.⠀⠀⠀⠀

Pour into your mold and microwave for 5 minutes at maximum power. You can also prepare it in the oven/airfryer, but in that case the time changes. Unmold, and let it cool on the base as well.

For the coverage, melt 50 g. of unsweetened white chocolate in the microwave in a couple of 30” batches, mixing halfway through. And mix with 30/40 g. of pistachio cream.

Recipe 3. Cocoa and pistachio cream

– 150 grams of peeled pistachios

– 130 grams of chocolate

– 2 tablespoons VE olive or coconut oil

Toast the pistachios and let cool. Transfer to a food processor and blend until you have a more liquid pistachio butter.

Melt the chocolate in a bain-marie and add it to the oil, finish beating until mixed. Store in an airtight jar outside the refrigerator for better texture. Or in the refrigerator.

Recipe 4. Creamy pistachio ice cream

– 50 grams of raw cashews (soaked for 2-3 hours)

– 90 grams of unsalted pistachios

– Vanilla to taste

– 60-80 g dates

– 375 ml of vegetable milk

Place all the ingredients in the blender glass and blend well until smooth. Spread the result in an ice tray and smooth it well so that it is easy to unmold later. Cover it and put it in the freezer for several hours. Once we have the frozen cubes, we put them in the blender glass and blend until we get our pistachio ice cream.

NOTE 1: You can leave it in the freezer for half an hour before eating it so that it is ready.

NOTE 2: You can also fill stick molds with this mixture.

NOTE 3: Make sure your blender is powerful and capable of grinding cubes.