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Pistachios and Eye Health: A Tasty Way to Protect Your Vision

Carrots aren’t the only food that supports healthy eyes. A recent study from Tufts University has found that eating just two handfuls of pistachios a day may help preserve vision, particularly by protecting against age-related macular degeneration (AMD), the leading cause of vision loss in older adults.

Dr. Tammy Scott, the study’s lead author, explains that pistachios are rich in lutein—a plant pigment and antioxidant that helps shield the retina from damage caused by blue and ultraviolet light. “Lutein is like natural sunglasses for your eyes,” she said. The study, supported by the American Pistachio Growers, found that participants who consumed about two ounces of unsalted pistachios daily experienced a measurable increase in macular pigment optical density (MPOD), an indicator of eye health, in just six weeks.

AMD affects nearly 20 million Americans and gradually deteriorates central vision. While dry AMD progresses slowly due to the thinning of the macula and protein buildup, wet AMD is more aggressive, involving abnormal blood vessel growth. Though there’s no cure, early dietary interventions may slow the disease’s progression.

Pistachios are particularly effective because their natural fat content enhances lutein absorption, making them an efficient dietary source. Two daily handfuls can double the average American’s lutein intake to around 1.6 mg.

The benefits extend beyond vision. Lutein is also found in the brain, where it may reduce oxidative stress and inflammation—factors linked to heart disease, diabetes, and cognitive decline. Pistachios also offer fiber, protein, heart-healthy fats, and nutrients like vitamin B6, potassium, and iron.

Incorporating pistachios into your routine could be a simple, natural way to support your eyes, overall health, and aging.

Want to Protect Your Vision? Eat This Way for Better Eye Health

Did you know that your diet can impact your eyesight? Research suggests that following a Mediterranean diet may significantly lower the risk of age-related macular degeneration (AMD)—one of the leading causes of vision loss in older adults. A recent study published in Nutrients found that those who stick to this diet could reduce their AMD risk by up to 23% and slow disease progression by 34%.

AMD affects the central part of the vision, making daily activities like reading and driving difficult. While wearing sunglasses, limiting screen time, and staying active all help, nutrition plays a huge role in protecting your eyes.

The Mediterranean diet is rich in leafy greens, colorful fruits, whole grains, legumes, nuts, seeds, olive oil, and fatty fish—all of which are packed with eye-friendly nutrients like lutein, zeaxanthin, omega-3s, and vitamins A, C, and E. These nutrients help fight inflammation, reduce oxidative stress, and protect retinal cells from damage.

If you want to start incorporating these foods, begin with simple swaps. Trade processed snacks for nuts and seeds, replace butter with olive oil, or add more fish to your meals. Small changes can lead to big health benefits over time.

Beyond vision health, the Mediterranean diet is widely recognized for improving heart health, brain function, and overall longevity. Making it part of your lifestyle could be a delicious and easy way to protect your health—from head to toe!