Two handfuls of superfood daily could help protect your eyesight | Express.co.uk

Oct 31, 2024

Scientists have revealed that eating two handfuls of a certain food daily could help protect your eyesight as you get older. A recent study suggests that consuming a daily portion of pistachios could prevent age-related vision issues by enhancing vital protective compounds in the retina.

Researchers at Tufts University discovered that adults who consumed just two ounces of pistachios daily for 12 weeks exhibited significant improvements in their eye health compared to those who stuck to their usual diet.

The research focused on measuring unique protective pigments in the retina – the light-sensitive layer at the back of the eye that is essential for vision. These protective pigments, known as macular pigment, function like internal sunglasses for your eyes.

They assist in filtering out harmful blue light and safeguarding the retina from damage that can result in age-related macular degeneration (AMD), one of the primary causes of vision loss in older adults.

What makes pistachios so benefiticial is the fact that they contain substantial amounts of lutein, a beneficial compound that accumulates in the retina to form these protective pigments.

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Not only this but the natural fat content of pistachios could help the body absorb lutein more effectively.

The research, which was published in the Journal of Nutrition, involved 36 healthy adults aged between 40 and 70, who typically consumed low amounts of foods containing lutein.

Half of the participants were given an additional two ounces of unsalted pistachios to their daily diet, while the other half maintained their usual eating habits.

After a six week period, researchers noted that those who had been consuming pistachios showed marked improvements in their macular pigment levels.

And these benefits remained consistent through to the end of the 12-week study. In contrast, the control group showed no significant changes.

Dr Tammy Scott, a research and clinical neuropsychologist and lead author of the study, said in a media release: "Our findings indicate that pistachios are not only a nutritious snack, but they may also provide significant benefits for eye health.This is especially important as people age and face higher risks of vision impairment."

Two ounces of pistachios - which are often thought of as nuts but are actually seeds - equate to approximately two generous handfuls or between 50 to 100 kernels.