When it comes to supporting your eye health , the importance of good nutrition cannot be denied. An eye-friendly diet goes beyond carrots and leafy greens; there is often-overlooked superfood that can work wonders for your eye health and prevent age-related vision loss .

Two handfuls of pistachios a day, can prevent your precious eyes from macular degeneration , one of the top causes of vision loss in elderly in US, find researchers (https://pubmed.ncbi.nlm.nih.gov/39426460/) at Tufts University.

“Our study shows that pistachios aren’t just a tasty snack — they may also be great for your eyes,” said Dr. Tammy Scott, a research and clinical neuropsychologist and lead author of the study. “By eating a small amount every day, you may help protect your vision, especially as you get older.”

Pistachios are packed with eye-friendly nutrients like lutein and zeaxanthin, which help protect against age-related vision loss. They are rich in healthy fats, protein, and fiber, supporting heart health and digestion. Additionally, pistachios provide vitamin B6, potassium, and antioxidants, making them a nutrient-dense snack.

More about macular degenerationAge-related macular degeneration (AMD) can damage macula, the part of the eye’s retina responsible for sharp, and central vision. As it progresses, people struggle to see objects straight ahead, while their peripheral vision stays mostly intact.

Types
Macular degeneration comes in two forms: dry and wet. The dry form, affecting nearly 90% of cases, develops gradually as yellow protein deposits (drusen) accumulate under the macula, thinning it over time. While vision loss is typically slow, it can sometimes progress to the more severe wet form. The wet form, seen in about 10% of cases, occurs when abnormal blood vessels grow and leak fluid under the macula, causing swelling and dark spots in central vision. This type advances rapidly and can lead to total central vision loss.

The dry AMD makes up about 80% of cases. It occurs when the macula gets thinner with age, due to the buildup of yellow protein deposits known as drusen, according to the American Academy of Ophthalmology.

Wet AMD, on the other hand is less common, but more aggressive, and can cause rapid and severe vision loss. In this form, abnormal blood vessels grow and leak beneath the retina, impairing the macula's function.

Packed with nutrients
Pistachios aren't just a healthy snack to satiate your cravings in between the meals, they are also packed with lutein, a natural pigment found in plants that helps protect your eyes.

The study, supported by the American Pistachio Growers, found that people who had two ounces of unsalted, shelled, dry-roasted pistachios noticed a significant improvement in their macular pigment optical density (MPOD) after a period of six weeks.

“Lutein is an antioxidant that acts like sunglasses for your eyes,” Scott explained, adding that it could also help prevent or slow the progression of AMD.

Researchers say that having pistachios can help increase lutein intake in the US which is otherwise very low.
The study found that two handfuls of pistachios provide around 1.6 mg of lutein, which can double the typical daily consumption in adults.

“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 said. “It’s never too early to start to think about what you can do to support healthy aging.”

The researchers noticed that lutein can be absorbed very well from pistachios because of their natural fat content.

Researchers say the benefits of lutein go beyond eye health and they also play an important role in controlling inflammation.

“As in the retina, lutein selectively accumulates into the brain, where it may help reduce oxidative stress and inflammation,” said Dr. Elizabeth Johnson, a co-investigator on the study. Oxidative stress and inflammation are linked to chronic conditions like heart disease and cancer.

Pistachios can also be an ideal companion in your weight loss journey being high in fibre and protein. They can also support gut health apart from helping lower blood pressure and cholesterol.