This is a healthy low-fat nut that neuropsychologist Scott takes daily.
Like most nuts, pistachios They contain beneficial nutrients such as zinc, vitamin E and vitamin A. They also contain phosphorus, which helps strengthen bones, and potassium, which improves muscle performance. Its zero content in cholesterol and them low levels of saturated fat They help reduce the risk of cardiovascular disease. folic acid and phytosterols.
“Now to all their benefits we have to add the fact that they help improve vision health,” he says. Europe Press. Pistachios are a bioavailable source of xanthophyll. luteinwhich together with zeaxanthinare plant pigments and the main components of the macular pigment (PM) of the human retina.
A new study conducted by scientists from the Friedman School of Nutrition Science and Policy at Tufts University in Massachusetts (USA) found that eating pistachios daily can significantly improve eye health. They do this by increasing optical density of macular pigment (MPOD), thanks to the plant pigment lutein, a key factor in protecting the eyes from blue (visible) light and age-related damage.
A randomized controlled trial found that, compared with a regular diet, eating 57 grams of pistachios per day over 12 weeks as part of a regular diet resulted in a significant increase in MPOD in adults. MPOD is an important indicator of eye health because protects the retina and is associated with a lower risk of age-related macular degeneration (AMD), a leading cause of blindness in older adults.
The study also suggests that regular consumption of pistachios may offer a natural dietary approach to reducing the risk of developing AMD. “Our results show that pistachios are not only a nutritious snack, but may also provide significant benefits for eye health,” he says. Tammy Scottclinical neuropsychologist, researcher and lead author of the study.
Lutein present in pistachios plays a fundamental role in maintaining eye health by acting as antioxidant in the eye. The study noted that pistachio consumption nearly doubled participants’ daily lutein intake, which is typically very low in most American diets, and significantly increased plasma lutein levels.
“Just by turning on a handful of pistachios in your diet“Can improve your lutein intake, which is critical for protecting your eyes,” Scott notes. Pistachios are a source of healthy fats, which potentially promotes better absorption of the lutein in pistachios.
In the study, approximately 1.6 mg lutein pistachios, which would be enough to double the average recommended daily intake. Apart from promoting eye health, lutein present in pistachios can also improve brain function. Lutein crosses the blood-brain barrier to help reduce oxidative stress and inflammation.
As in the eyes, lutein selectively accumulates in the brain and may play a role in reduction of cognitive decline. Research shows that higher levels of lutein are associated with improved cognitive function, including memory and processing speed, making pistachios a valuable addition to a diet aimed at supporting overall healthy aging.