Step aside, carrots — scientists have discovered a nutty recent option to boost your eye health.
Researchers at Tufts University recently found that eating just two handfuls of pistachios a day can guard against macular degeneration, the leading reason for vision loss in older US adults.
“Our study shows that pistachios aren’t only a tasty snack — they can also be great to your eyes,” said Dr. Tammy Scott, a research and clinical neuropsychologist and lead creator of the study. “By eating a small amount every single day, you might help protect your vision, especially as you become older.”
What’s macular degeneration?
Age-related macular degeneration (AMD) is a disease that regularly damages the macula, the a part of your eye’s retina answerable for sharp, central vision. Because it worsens, people find it increasingly difficult to see things directly in front of them, while their peripheral vision stays largely unaffected.
Nearly 20 million adults within the US reside with AMD, which is available in two types.
The slower-moving dry AMD makes up about 80% of cases. It occurs when the macula gets thinner with age, often as a result of the buildup of yellow protein deposits often known as drusen, in response to the American Academy of Ophthalmology.
Wet AMD, while less common, is much more aggressive, causing rapid and severe vision loss. In this manner, the macula’s function is compromised by the expansion and leakage of abnormal blood vessels beneath the retina.
Age is the first risk factor for each sorts of AMD, but smoking, obesity, hypertension and family history also contribute. While there’s no cure for dry or wet AMD, treatments can be found that may have the opportunity to assist slow the progression of the disease and preserve vision for longer.
Nut-uring your vision
Pistachios offer greater than a satisfying crunch — they’re filled with lutein, a natural pigment present in plants that helps protect your eyes.
In the study, supported by the American Pistachio Growers, researchers found that individuals who incorporated two ounces of unsalted, shelled, dry-roasted pistachios into their every day food plan saw significant improvements of their macular pigment optical density (MPOD) after just six weeks.
MPOD is a key indicator of eye health, measuring the quantity of macular pigment in the middle of the retina, which accommodates lutein. This pigment protects vision by absorbing harmful blue and near-ultraviolet light.
“Lutein is an antioxidant that acts like sunglasses to your eyes,” Scott explained, adding that it could also help prevent or slow the progression of AMD.
Despite its importance, average lutein intake within the US is fairly low — but researchers said pistachios could help bridge the gap. The study found that two handfuls of of the nuts provided around 1.6 mg of lutein, enough to double the standard every day consumption in adults.
“By simply incorporating a handful of pistachios into your food plan, you possibly can improve your intake of lutein, which is crucial for safeguarding your eyes,” Scott said. “It’s never too early to start out to take into consideration what you possibly can do to support healthy aging.”
While many fruit and veggies are high in lutein, Scott noted that the body absorbs the antioxidant more effectively from pistachios, due to their natural fat content.
Looking beyond eye health
The advantages of lutein don’t stop at your eyes.
“As within the retina, lutein selectively accumulates into the brain, where it could 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, diabetes and cancer.
Pistachios are a fiber and protein-packed snack, helping with weight management and promoting healthy gut bacteria. The healthy fats in pistachios also help lower blood pressure and cholesterol, making them a heart-healthy option.
As well as, pistachios are loaded with essential vitamins and minerals like vitamin B6, potassium, thiamine, vitamin E and iron — making them a one-stop-shop for enhancing each your vision and overall health.
Step aside, carrots — scientists have discovered a nutty recent option to boost your eye health.
Researchers at Tufts University recently found that eating just two handfuls of pistachios a day can guard against macular degeneration, the leading reason for vision loss in older US adults.
“Our study shows that pistachios aren’t only a tasty snack — they can also be great to your eyes,” said Dr. Tammy Scott, a research and clinical neuropsychologist and lead creator of the study. “By eating a small amount every single day, you might help protect your vision, especially as you become older.”
What’s macular degeneration?
Age-related macular degeneration (AMD) is a disease that regularly damages the macula, the a part of your eye’s retina answerable for sharp, central vision. Because it worsens, people find it increasingly difficult to see things directly in front of them, while their peripheral vision stays largely unaffected.
Nearly 20 million adults within the US reside with AMD, which is available in two types.
The slower-moving dry AMD makes up about 80% of cases. It occurs when the macula gets thinner with age, often as a result of the buildup of yellow protein deposits often known as drusen, in response to the American Academy of Ophthalmology.
Wet AMD, while less common, is much more aggressive, causing rapid and severe vision loss. In this manner, the macula’s function is compromised by the expansion and leakage of abnormal blood vessels beneath the retina.
Age is the first risk factor for each sorts of AMD, but smoking, obesity, hypertension and family history also contribute. While there’s no cure for dry or wet AMD, treatments can be found that may have the opportunity to assist slow the progression of the disease and preserve vision for longer.
Nut-uring your vision
Pistachios offer greater than a satisfying crunch — they’re filled with lutein, a natural pigment present in plants that helps protect your eyes.
In the study, supported by the American Pistachio Growers, researchers found that individuals who incorporated two ounces of unsalted, shelled, dry-roasted pistachios into their every day food plan saw significant improvements of their macular pigment optical density (MPOD) after just six weeks.
MPOD is a key indicator of eye health, measuring the quantity of macular pigment in the middle of the retina, which accommodates lutein. This pigment protects vision by absorbing harmful blue and near-ultraviolet light.
“Lutein is an antioxidant that acts like sunglasses to your eyes,” Scott explained, adding that it could also help prevent or slow the progression of AMD.
Despite its importance, average lutein intake within the US is fairly low — but researchers said pistachios could help bridge the gap. The study found that two handfuls of of the nuts provided around 1.6 mg of lutein, enough to double the standard every day consumption in adults.
“By simply incorporating a handful of pistachios into your food plan, you possibly can improve your intake of lutein, which is crucial for safeguarding your eyes,” Scott said. “It’s never too early to start out to take into consideration what you possibly can do to support healthy aging.”
While many fruit and veggies are high in lutein, Scott noted that the body absorbs the antioxidant more effectively from pistachios, due to their natural fat content.
Looking beyond eye health
The advantages of lutein don’t stop at your eyes.
“As within the retina, lutein selectively accumulates into the brain, where it could 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, diabetes and cancer.
Pistachios are a fiber and protein-packed snack, helping with weight management and promoting healthy gut bacteria. The healthy fats in pistachios also help lower blood pressure and cholesterol, making them a heart-healthy option.
As well as, pistachios are loaded with essential vitamins and minerals like vitamin B6, potassium, thiamine, vitamin E and iron — making them a one-stop-shop for enhancing each your vision and overall health.
