A recent study from Tufts University’s Friedman School of Nutrition Science and Policy has found that consuming a handful of pistachio nuts daily can significantly improve eye health, particularly in enhancing macular pigment optical density (MPOD). The 12-week study showed that adding two ounces of unsalted, shelled, dry-roasted pistachios to participants’ regular diets increased their lutein levels, a key pigment that protects the macula from blue light damage.
The macula, located in the center of the retina, is vital for central vision, color perception, and fine detail recognition. As macular degeneration becomes more common with age, it is estimated that around 20 million U.S. adults suffer from this leading cause of vision loss. Macular degeneration can also affect younger individuals, with risk factors including smoking, family history, obesity, and hypertension.
Pistachios are particularly rich in bioavailable lutein, which is a fat-soluble antioxidant that helps absorb harmful blue light. The study found that participants’ lutein levels increased within six weeks and doubled by the study’s conclusion, highlighting pistachios’ ability to support eye health. The research suggests that early-stage macular degeneration may benefit from nutritional interventions or supplements, underscoring the importance of early detection.
As reported by medicalnewstoday, experts note that lutein’s ability to filter blue light improves vision clarity and contrast while reducing glare. This pigment is most effectively absorbed when paired with heart-healthy fats, such as those found in pistachios, avocados, and leafy greens. Additionally, lutein may offer broader health benefits, protecting not just eye health but also the skin, brain, and heart due to its anti-inflammatory and antioxidant properties.