Pistachios are rich in lutein, which is a plant pigment that can help protect the eyes from blue light and age-related damage. Additionally, lutein may also help reduce inflammation and oxidative stress in the brain, which could improve cognitive function.
Pistachios are also a good source of protein, healthy fats, and essential vitamins and minerals. For instance, pistachios are also rich in vitamin E, which has been shown to have brain-protective qualities. This natural oil in pistachios helps to prevent brain inflammation, studies suggest it can help to reduce frontal lobe shrinkage in those with certain brain injuries.
Nutritional facts
A one-ounce serving (about 49 pistachios) contains 158 calories, 8 grams of carbs, 3 grams of fiber, 6 grams of protein, 13 grams of fat, 6% of the daily recommended value (DRV) for potassium, 11% of the DRV for phosphorus, 28% of the DRV for vitamin B6, 21% of the DRV for thiamine, 41% of the DRV for copper, and 15% of the DRV for manganese.
How pistachios may improve eye health
Protect against blue light damage: Lutein in pistachios helps filter and absorb blue light wavelengths, which can reduce glare and improve vision clarity.
Increase macular pigment optical density (MPOD): MPOD is a measure of the eyes’ internal defense against blue light and UV damage. A study found that eating 2 ounces (57 grams) of pistachios per day for 12 weeks significantly increased MPOD in middle-aged to older adults.
How pistachios may improve brain health
Reduce oxidative stress and inflammation: Lutein in pistachios may help reduce oxidative stress and inflammation in the brain.
Improve cognitive function: Studies suggest that higher lutein levels are associated with better cognitive performance, including memory and processing speed.
Pistachios are more than a fun snack
Pistachios are not just good for brain and eye health, they offer a range of health benefits including: being a good source of healthy fats, fiber, and protein, containing antioxidants that can help protect against heart disease, promoting eye health due to the presence of lutein and zeaxanthin, potentially aiding in weight loss by promoting satiety, and contributing to lower cholesterol levels due to their phytosterol content.
Most notably, pistachios are one of the richest sources of vitamin B6 available, which is important to various bodily functions such as blood sugar regulation as well as the formation of hemoglobin molecules that carry oxygen in red blood cells.
Heart health: High in potassium and phytosterols, which can help lower bad cholesterol and support cardiovascular health.
Eye health: Rich in antioxidants like lutein and zeaxanthin, which protect against age-related macular degeneration.
Weight management: May promote satiety due to their fiber and protein content, potentially aiding in weight loss.
Antioxidant power: Contains various antioxidants that can combat oxidative stress and reduce the risk of chronic diseases.
Gut health: Dietary fiber in pistachios can support healthy digestion and gut microbiota.
Nutrient-dense: Provides essential vitamins and minerals like vitamin B6, thiamine, and magnesium.
Recent research unshelling benefits
A study by Tufts University published in The Journal of Nutrition revealed that pistachio’s benefits could significantly enhance eye health. The study found that eating 2 ounces of pistachios daily for 12 weeks improved macular pigment optical density (MPOD) which is a measure that bolsters the eyes against blue light damage and potentially lowers the risk of age-related macular degeneration (AMD).
“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,” said Dr. Tammy Scott, a clinical neuropsychologist and lead author.
“Lutein crosses the blood-brain barrier, where it may help reduce oxidative stress and inflammation, said Dr. Elizabeth Johnson, a co-investigator, noting that the health benefits of lutein extend to more than just the eyes. Lutein accumulation in the brain is linked to improved cognitive function, such as processing speed and memory.
Findings from this study are supportive of other research pointing to the potential benefits of pistachios in healthy aging as a natural, affordable, and accessible way to support age-related declines.
“Adding pistachios to your diet is an easy and simple change to make for your health,” notes Dr. Scott. “It’s never too early to start to think about what you can do to support healthy aging.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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References/Sources/Materials provided by:
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