Did you know a handful of pistachios daily could be great for your eyes? Recent research from Tufts University suggests that eating two ounces of pistachios daily for just 12 weeks could boost eye health—specifically macular health, which is crucial for sharp vision.
Why Pistachios?
Pistachios are rich in lutein, a powerful antioxidant that protects the macula, the part of your eye responsible for central vision, color, and detail. Lutein filters out harmful blue light and reduces glare, helping keep your vision sharp. Unlike other foods, pistachios make lutein super accessible to your body due to their healthy fats, increasing absorption.
How Lutein Shields Your Eyes
Lutein acts like a natural filter for blue light, which is notorious for carrying more energy that can reach the back of the eye and cause damage over time. Ophthalmologist Dr. Benjamin B. Bert explains that lutein helps absorb this light, reducing glare and improving clarity. Adding pistachios to your diet gives your macula the tools it needs to stay protected and healthy.
More Than Just Pistachios
While pistachios are an excellent source of lutein, other foods like avocados and dark leafy greens also have this nutrient. However, if you’re eating greens like broccoli and spinach, it’s best to pair them with a source of healthy fat, like nuts or seeds, to increase lutein absorption. Another helpful nutrient for eye health is zeaxanthin, found in orange peppers and kale. Like lutein, it works best when consumed with healthy fats.
Spotting Early Signs of Eye Trouble
Seeing your eye doctor yearly is crucial for preventing macular degeneration, especially as you get older. If you notice any unusual changes, like wavy lines or shapes that look distorted, get checked out. Catching eye issues early can make a huge difference in treatment options.
Bottom Line: Don’t Forget Your Pistachios!
With about 50-60 pistachios a day, you can help keep your eyes healthy and support your vision. They’re a tasty way to give your eyes the boost they need—plus, who doesn’t love a good snack?
