Who needs to eat pistachios: not everyone knows their incredible value

Pistachios are the only type of nut that contains a significant amount of lutein. It is a common pigment of the carotenoid class (xanthophyll), which is beneficial and essential for eye health. It penetrates the blood-brain barrier and accumulates exclusively in the macular region of the human retina. The macula (spot) is a key structure of the eye that protects the retina from the damaging effects of blue light.

The xanthophylls lutein and zeaxanthin are most commonly found in vegetables and fruits. They are especially abundant in green leafy vegetables. Pistachios are a source of lutein with high bioavailability, as they contain fats, mainly mono- and polyunsaturated, which promote its absorption.

The results of a study conducted at Tufts University Medical Center and published on October 17, 2024 in the Journal of Nutrition indicate that pistachios are not only a delicious and nutritious food, but also have significant benefits for eye health. This is especially important for older adults who are at a significantly increased risk of visual impairment.

A randomized controlled trial has shown that eating 57 grams of pistachios per day for 12 weeks as part of a regular diet significantly increases the optical density of macular pigment in middle-aged and older adults. The researchers also found that eating pistachios nearly doubled the participants' daily intake of lutein and significantly increased its plasma levels.

Simply adding a handful of pistachios to your daily diet can increase your intake of lutein, which is crucial for eye protection.

In addition to supporting eye health, the lutein in pistachios also contributes to brain function. Lutein crosses the blood-brain barrier, where it helps reduce oxidative stress and inflammation. As in the eye, it selectively accumulates in the brain and may play a role in cognitive decline.

Research shows that higher levels of lutein are associated with better cognitive performance, including memory and information processing speed, making pistachios a valuable addition to the diet necessary for healthy aging.

We should not forget that salted pistachios are a common offer. Their consumption should be limited, given the negative consequences of excessive salt intake, primarily in the form of high blood pressure.