We hear a lot about the health benefits of nuts — for good reason…

Walnuts, for example, are great for the heart and contain neuroprotective compounds that support brain health and motor function. And almonds have a reputation for being the world’s most nutritious nut, with cholesterol-lowering benefits and more.

Then there’s my favorite nut, the pistachio. This tree nut doesn’t get quite as much attention, and that’s a shame because it also packs a health punch…

A serving of pistachio nut kernels has almost as much protein (5.7 grams) as an egg (6 grams). They’re high in the amino acid arginine, which improves blood flow by boosting nitric oxide. And they’ve been shown to lower cholesterol.

But one of the pistachio’s biggest benefits over other nuts is that it’s the only one that contains the two phytonutrients lutein and zeaxanthin — both of which protect eye health.

Now, research says eating pistachios could be a key factor in protecting against age-related damage that can cause vision loss…

Pistachios and MPOD

Macular pigment optical density (MPOD) is an essential factor in eye health. Not only does it protect the retina, but it reduces the risk of age-related macular degeneration (AMD). And that’s all thanks to lutein.

However, even though plenty of foods contain lutein, like bell peppers, parsley, eggs and kale and spinach, most Americans only get between 1 mg to 2 mg of lutein in their diets.

Enter pistachios…

Researchers at the Friedman School of Nutrition Science and Policy at Tufts University selected a group of participants whose baseline intake of lutein was low.

They had them consume two ounces of pistachios per day, equating to about 1.6 mg of lutein — enough to double the average daily consumption of lutein in U.S. adults.

In just six weeks, lutein levels in the participants rapidly increased. But that’s not all…

The researchers saw that eating two ounces of pistachios per day for 12 weeks significantly increased MPOD levels in the participants — an increase that was sustained over the 12-week study period.

This suggests that regularly eating pistachios could offer a natural dietary approach to reducing the risk of AMD, a leading cause of blindness in older adults.

“Our findings enhance our understanding of the link between nutrition and eye health,” says Dr. Tammy Scott, a research and clinical neuropsychologist and lead author of the study. “This is especially important as people age and face higher risks of vision impairment.”

Scott adds that pistachios provide a source of healthy fat, potentially enabling the body to better absorb the lutein from pistachios.

Lutein could also protect cognitive function

The lutein found in pistachios filters blue light and acts as an antioxidant in the eye. But that’s not all lutein can do. Beyond supporting eye health, the lutein found in pistachios may also benefit brain function.

“Lutein crosses the blood-brain barrier, where it may help reduce oxidative stress and inflammation,” notes Dr. Elizabeth Johnson, a co-investigator on the study.

As is the case in the eye, lutein selectively accumulates in the brain and may play a role in reducing cognitive decline. Previous studies have suggested higher lutein levels are linked with better cognitive performance, including memory and processing speed.

Taken together, these findings indicate pistachios are a valuable addition to a diet intended to support overall healthy aging.

It’s never been easier to add pistachios to your diet. You can buy them unshelled or shelled at pretty much any grocery store. Aim for a quarter cup of shelled pistachios a day, which equals the two ounces administered in the study cited above. Eat them as a snack, mix them with your morning oats, cereal or yogurt, or add them to a salad. This way, you’ll be protecting both your brain and your vision as you get older.

Sources:

Pistachios may help improve eye health, new study finds — EurekAlert!

Pistachio consumption increases Macular Pigment Optical Density in healthy adults: a randomized controlled trial — The Journal of Nutrition