Two daily handfuls of this snack can preserve eye health

Step aside, carrots — scientists have discovered a nutty new way 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 cause of vision loss in older US adults. 

“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.” 

What is macular degeneration?

Age-related macular degeneration (AMD) is a disease that gradually damages the macula, the part of your eye’s retina responsible for sharp, central vision. As it worsens, people find it increasingly difficult to see things directly in front of them, while their peripheral vision remains largely unaffected.

Nearly 20 million adults in the US are living with AMD, which comes in two types. 

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

Wet AMD, while less common, is far more aggressive, causing rapid and severe vision loss. In this form, the macula’s function is compromised by the growth and leakage of abnormal blood vessels beneath the retina.

Age is the primary risk factor for both types of AMD, but smoking, obesity, hypertension and family history also contribute. While there’s no cure for dry or wet AMD, treatments are available that might be able to help slow the progression of the disease and preserve vision for longer.

Nut-uring your vision

Pistachios offer more than a satisfying crunch — they’re packed with lutein, a natural pigment found in plants that helps protect your eyes.

In the study, supported by the American Pistachio Growers, researchers found that people who incorporated two ounces of unsalted, shelled, dry-roasted pistachios into their daily diet saw significant improvements in their macular pigment optical density (MPOD) after just six weeks.

MPOD is a key indicator of eye health, measuring the amount of macular pigment in the center of the retina, which contains lutein. This pigment protects vision by absorbing harmful blue and near-ultraviolet light.

“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.

Despite its importance, average lutein intake in 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 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.”

While many fruits and vegetables are high in lutein, Scott noted that the body absorbs the antioxidant more effectively from pistachios, thanks to their natural fat content.

Looking beyond eye health

The benefits of lutein don’t stop at your eyes.

“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, 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. 

In addition, pistachios are loaded with essential vitamins and minerals like vitamin B6, potassium, thiamine, vitamin E and iron — making them a one-stop-shop for boosting both your vision and overall health.