The nut that could help protect your vision and brain health as you age

Nuts and seeds are a good source of the fats, vitamins and minerals essential to living a long and healthy life. Now scientists say one nut in particular may protect our eyes and brains from deteriorating as we age.

Researchers from Tuffs University in the USA found that eating pistachios every day may significantly the improve eye health of older adults as the nut contains lutein, a plant pigment that plays a critical role in eye health.

The team, led by Professor Tammy M. Scott, looked into the effect pistachios have on eye health due to the nut’s high levels of lutein. Lutein is a type of is a type of organic pigment called a carotenoid that is related to beta-carotene and vitamin A and has been called, “the eye vitamin”.

Scott told Newsweek her team found that eating approximately two handfuls of pistachios per day was linked to a significant increase in macular pigment optical density (MPOD), an important indicator of eye health.

“We chose to study pistachios because they are the only nut that contains significant amounts of lutein, a carotenoid known for its protective role in the eyes,” Scott said.

She explained that lutein helped to protect the eyes from damage caused by blue light and oxidative stress.

“Given that pistachios also contain healthy fats that aid nutrient absorption, we hypothesized that they could be an effective dietary strategy to increase [MPOD],” she said.

“This makes pistachios not just a tasty snack, but a functional food with specific health benefits.”

To find out more, 36 adults aged from 40 to 70 years old, who were healthy (except for low lutein levels) were separated into two groups. The first group continued eating their usual diet and the second group started eating two handfuls (around 57 grams) of pistachios per day on top of their normal food intake.

Over 12 weeks, the researchers measured their MPOD levels, firstly at the start of the trial, next at six weeks during the trial, and finally at the trial’s conclusion.

Previous studies have seen a link between higher lutein consumption with better cognitive performance in later life, including quicker memory and processing.

This may be because lutein can help calm inflammation in the brain, which is a key risk factor for brain diseases such as dementia.

“We hope that people start to see pistachios as more than just a healthy snack,” Scott said.

“This is especially important as we age and the risk of vision problems increases.”

While this study can help lead the way forward for eye care, there are other things you can do to help maintain your eye health.

From adopting healthy lifestyle habits and maintaining a balanced diet rich in eye-friendly nutrients to understanding the significance of regular eye exams there are a number of simple measures you can adopt to nurture your eyes.

Optometrist David Shanahan explains that “vision is a precious gift, and with the right care, we should be able to enjoy good eye health throughout our lives.”

With that in mind, Starts at 60 picked Shanahan’s brain further for some tips and advice you can employ in your day-to-day life to protect and maintain optimal vision.

Regular Eye Exams: Schedule comprehensive eye exams with an optometrist at least once a year. These exams can detect age-related eye conditions like cataracts, glaucoma, and age-related macular degeneration (AMD) early when they are most treatable.

Healthy Diet: Maintain a balanced diet rich in antioxidants, vitamins, and minerals. Foods like leafy greens, fish, and colourful fruits can help protect your eyes from age-related conditions.

Manage Chronic Conditions: Conditions like diabetes and hypertension can affect your vision. Keep these conditions well-managed through medication, lifestyle changes, and regular check-ups.

Quit Smoking: Smoking is a significant risk factor for AMD and cataracts. Quitting smoking can lower your risk of these conditions and improve overall eye health.

Stay Active: Regular physical activity improves blood circulation, which is essential for eye health. It can also help manage conditions like diabetes that affect vision.

Computer Use: If you spend extended periods in front of a computer screen, take regular breaks to reduce eye strain. Adjust the screen’s brightness and position to minimise glare.

Hydration: Stay well-hydrated. Dehydration can lead to dry eye syndrome, which is more common and more detrimental to eye health in older adults.

Medication Review: Some medications can affect your vision. Consult with your healthcare provider and optometrist to understand any potential side effects and discuss alternatives if necessary.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.