Pistachios contain lutein, a compound known to gather in the retina, the light-sensitive part of the eye.
Lutein acts like internal sunglasses, shielding the retina from harmful blue light and helping protect against damage that could lead to AMD.
Until now, leafy greens like spinach were considered the go-to source for lutein. But this new research shows that pistachios might be an even better option, thanks to their natural fat content, which may help the body absorb lutein more effectively.
The 12-week study involved 36 adults aged 40-70 who typically ate low-lutein diets. Half of them were asked to add two ounces of unsalted pistachios to their daily routine. The other half kept their regular diet.
After just six weeks, those enjoying daily pistachios showed marked improvements in their retinal health. These benefits held steady through the end of the study, with no significant changes seen in the control group.
In fact, the pistachio group’s improvements were comparable to those seen in studies using much higher lutein doses from other sources. This suggests that pistachios might have a unique advantage in delivering lutein to the retina.
According to Dr. Tammy Scott, lead researcher and clinical neuropsychologist, this discovery could be particularly meaningful for those looking to protect their eyesight as they age. “Our findings indicate that pistachios are not only a nutritious snack but they may also provide significant benefits for eye health,” Dr. Scott explained. “This is especially important as people age and face higher risks of vision impairment.”
So, how many pistachios should you eat? For this study, it was two ounces daily—roughly 50 to 100 kernels, or about two handfuls.
While that may seem like a lot, it’s well within the recommended daily intake, and pistachios bring other nutritional perks like fiber and healthy fats along with their vision benefits.
Though pistachios don’t contain as much lutein per serving as leafy greens, they appear to be remarkably effective in boosting retinal health. Dr. Scott speculates that this could be due to pistachios’ natural fats, which might aid in lutein absorption and help transport it within the body.
This is especially promising considering that the average American consumes less than 2 mg of lutein daily, while research suggests 6 mg or more can significantly reduce the risk of AMD. Adding pistachios could be a simple, tasty way to get closer to that target.
Protecting our eyesight as we age is no small task, but the good news is that diet can play a powerful role. Adding foods rich in eye-supportive compounds, like lutein, can make a real difference.
And if leafy greens aren’t always your favorite, pistachios offer an easy, snackable alternative.
Keeping your eyes healthy doesn’t have to mean complicated routines or prescription medications. Sometimes, simple dietary changes—like adding a handful of pistachios—can make a real impact on your health.
Next time you reach for a snack, consider the potential benefits to your eyesight, and enjoy some delicious pistachios!
To staying sharp and seeing clearly,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
Sources:
StudyFinds Staff. (2024, October 25). Just 2 handfuls of pistachios daily could help protect your eyesight. Study Finds. Link to study
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