Boost Your Eye Health with Pistachios: The Nut You Didn't Know You Needed

A: 00:00:00

Welcome to the 40thru99 podcast. Healthcare research and news to help you age better. This podcast is for information purposes. It is not medical advice.

Consult your health practitioner before making any changes to your medications, diet, or lifestyle.

Tom: 00:00:18

Welcome back to 40thru99. You know, we're all about aging gracefully and vibrantly. And today we're diving into something that becomes even more crucial as we get older.

Eye health.

Yeah, we've got some fascinating research to unpack, specifically about how pistachios could be a secret weapon for keeping those peepers sharp as we age.

Jane: 00:00:39

That's right. Vision naturally changes as we get older.

And the risk of conditions like age related macular degeneration or cataracts really starts to climb after 40.

Tom: 00:00:49

Okay, so we've all heard carrots are good for your eyes, but pistachios, That's a new one for me. What's the connection?

Jane: 00:00:56

Well, you've probably heard of antioxidants, those compounds that fight damage in our bodies, Right? Pistachios are packed with one called lutein, which is particularly beneficial for eye health.

What's fascinating is that pistachios are the only nut with significant amounts of lutein.

Tom: 00:01:10

Lutein? I know. That's in leafy greens, right? Like spinach and kale.

Jane: 00:01:14

Exactly. It's a pigment that gives those veggies their deep green color. But pistachios offer a really enjoyable way to boost your intake.

And lutein doesn't work alone. It teams up with another powerful antioxidant called xaphanthin, also found in pistachios.

Tom: 00:01:30

A dynamic duo for our eyes. I'm intrigued. Tell me more about how they actually work.

Jane: 00:01:34

Think of them as your eyes. Internal sunglasses. They concentrate in the macula, the central part of the retina responsible for sharp, detailed vision.

Their job is to filter out harmful blue light, the kind emitted from our screens and the sun. So.

Tom: 00:01:48

So the more lutein and zeaxanthin we have, the better protected we are from this blue light damage. Is there a way to measure that protection?

Jane: 00:01:55

There is. It's called macular pigment optical density, or mpod. And this is where things get really interesting.

A study from Tufts University looked at the impact of eating pistachios on MPOD levels in adults aged 40 to 70.

Tom: 00:02:08

Okay, this is what I've been waiting for. What did they find?

Jane: 00:02:11

The participants, who all started with low lutein intake added just two ounces of pistachios to their daily diet. That's about two handfuls. Not exactly a hardship. And after just six weeks, they experience a significant increase in their mpod.

Tom: 00:02:24

So just a couple of handfuls of pistachios a day can make a measurable difference. That's amazing. But we were talking about age related macular degeneration, or amd. How does this all tie into preventing that?

Jane: 00:02:37

That's a great question. Higher MPOD is linked to a reduced risk of developing amd, which is a leading cause of vision loss.

As we age, it affects the macula, that central part of the retina we talked about causing blurry or distorted central vision.

Tom: 00:02:52

So those everyday tasks we take for granted, like reading, driving, even recognizing faces, become much harder.

Jane: 00:02:59

Exactly. And AMD is a major concern for those of us over 40, since the risk increases significantly with age.

Tom: 00:03:06

So if increasing our lutein intake through pistachios can boost our mpod, it stands to reason that it could also help protect against AMD, Right?

Jane: 00:03:13

That's the thinking. And the Tuft study provides some compelling evidence to support that idea.

It suggests that making pistachios a regular part of your diet could be a simple, enjoyable way to protect your vision as you age.

Tom: 00:03:24

But what about those of us who aren't big pistachio fans or maybe have allergies? Are there other ways to up our lutein intake?

Jane: 00:03:30

Of course. Leafy greens are a great source, as we discussed.

But if you're concerned about getting enough lutein, particularly if you have a family history of eye disease, supplements are definitely an option to consider.

Tom: 00:03:43

Supplements like the kind you'd find in the vitamin aisle?

Jane: 00:03:46

Precisely. And there's actually a landmark study called AREDS2 that looked at the impact of lutein supplementation on AMD.

Tom: 00:03:54

Okay, I'm all ears. What did they find?

Jane: 00:03:56

The AREDS2 study found that a specific combination of nutrients, including lutein, could significantly slow the progression of AMD in people who are already at high risk. So it's not just about prevention. It could also play a role in managing the condition.

Tom: 00:04:11

So supplements could be a valuable tool for those who need an extra boost of lutein, Especially if they're concerned about AMD. But before we get too deep into supplements, let's unpack some of the other potential benefits of lutein beyond eye health.

Jane: 00:04:24

Right. Lutein is a busy little molecule.

You know, there's some emerging research suggesting that it may have positive effects on cognitive function and even cardiovascular health.

Tom: 00:04:34

Hold on. Really? So this one nutrient could be doing triple duty? Eyes, brain, heart. That's incredible.

Jane: 00:04:43

It's definitely an area of active research. While more studies are needed to confirm these benefits, the early findings are promising.

Tom: 00:04:49

This is getting really interesting. I can't wait to dig into those potential brain and heart benefits. But first, tell me more about this AREDS2 study.

Jane: 00:04:56

Absolutely. What's fascinating about AREDS2 is that it was a huge study involving thousands of participants over several years.

It really solidified the role of lutein and other nutrients like vitamin C and E, zinc and copper in managing AMD.

The findings were so compelling that the National Eye Institute actually recommends this specific combination of nutrients for people with intermediate or advanced AMD.

Tom: 00:05:20

That's a powerful endorsement. So for our listeners over 40 who might be thinking about incorporating lutein supplements into their routine, what should they be looking for?

Any advice on choosing a good supplement?

Jane: 00:05:30

Always look for reputable brands that have been third party tested for quality and purity.

The AREDS2 formula is a good starting point, but it's always best to talk to your doctor before starting any new supplements, especially if you have any underlying health conditions or are taking medications.

Tom: 00:05:47

That's sound advice. It's easy to get overwhelmed by all the options out there. Yeah, but. Okay, back to those intriguing brain and heart benefits you mentioned.

I'm dying to know more.

Jane: 00:05:57

Well, let's start with the brain. If lutein can protect those delicate tissues in our eyes, it makes sense to wonder if it could do the same for our brains.

Tom: 00:06:06

Right? Our brains are pretty important too, but how would it even get there? Is there any evidence that lutein can actually reach the brain?

Jane: 00:06:12

There is. Studies have shown that leucine can cross the blood brain barrier, which acts like a protective shield for the brain.

This means it can actually reach brain tissue and potentially exert its protective effects.

Tom: 00:06:24

Wow, that's fascinating. So it's not just about what we eat, but what our brains can absorb. What kind of brain boosting benefits are we talking about here? Improved memory?

Sharper thinking.

Jane: 00:06:34

There's growing research suggesting that higher levels of Lutein in the brain are associated with better cognitive performance in older adults. This includes things like memory recall, processing speed, and even executive function, which is our ability to plan, organize and make decisions.

Tom: 00:06:52

That's really encouraging, especially for those of us in the 40 plus crowd who might be starting to notice a few, shall we say, senior moments.

Jane: 00:07:00

Exactly. And while more research is always needed, the early findings suggest that lutein could play a role in maintaining cognitive health as we age.

Tom: 00:07:08

Okay, so we've got potential benefits for the eyes, the brain. What about the heart connection? How does lutein fit into the picture there?

Jane: 00:07:15

Well, we know that chronic inflammation is a major contributor to heart disease. It damages blood vessels and increases the risk of plaque buildup.

Tom: 00:07:23

Right. Inflammation is kind of a big deal these days. It seems to be linked to everything.

Jane: 00:07:26

It really is a key player in many chronic diseases. And the exciting thing about lutein is that it's a potent anti inflammatory.

Studies have shown that it can help reduce inflammation throughout the body, including in the blood vessels.

Tom: 00:07:39

So by calming down inflammation, lutein could potentially reduce the risk of heart problems. That would be huge, especially considering heart disease is still a leading cause of death.

Jane: 00:07:49

That's the hope. And there's some evidence to support this idea.

Some studies have linked higher lutein intake to lower blood pressure, improved blood vessel function, and even a reduced risk of atherosclerosis, which is the hardening and narrowing of the arteries.

Tom: 00:08:03

That's remarkable. It seems like this little plant pigment is a real multitasker when it comes to our health. Eyes, brain, heart. Is there anything lutein can't do?

Jane: 00:08:15

Let's not get ahead of ourselves. Much of this research is still preliminary, and more studies are needed to confirm these potential benefits and understand the mechanisms at play.

Tom: 00:08:23

Fair enough. But the evidence so far is definitely compelling. And it speaks to the importance of a holistic approach to health. Right.

What we eat can impact so many different aspects of our well being.

Jane: 00:08:31

Absolutely. And pistachios, with their unique lutein content, offer a delicious and convenient way to support overall health. Not just eye health.

They're a good source of healthy fats, fiber, protein, and other vitamins and minerals as well.

Tom: 00:08:46

So incorporating pistachios into our diet is a win win. But I have to ask, Are there any downsides to lutein? Is it possible to have too much of a good thing?

Jane: 00:08:55

That's a smart question. While lutein is generally considered safe, there are a few things to keep in mind.

Tom: 00:09:01

Okay, lay it on me. What should we be aware of?

Jane: 00:09:04

First? Very high doses of lutein supplements can sometimes cause a harmless but slightly alarming side effect called carotenodermia.

Tom: 00:09:12

Carotenoderma? That sounds scary. What is that exactly?

Jane: 00:09:14

It's basically a temporary yellowing of the skin, Especially the palms of the hands and soles of the feet. It's caused by the buildup of carotenoids like lutein in the skin.

Tom: 00:09:24

So you're telling me I could turn orange from eating too many carrots and pistachios?

Jane: 00:09:27

It's possible, but it's usually quite mild and fades once you reduce your lutein intake.

Tom: 00:09:32

Okay, good to know. It's probably not a look I'm going for. Anything else we should be aware of.

Jane: 00:09:36

There was some early concern about a possible link between high lutein intake and lung cancer risk, especially in smokers.

Tom: 00:09:43

That's worrisome, but I imagine more research has been done since then.

Jane: 00:09:47

Yes, and thankfully more recent research, including the large scale ARG2 study, has not found any evidence to support this link.

Tom: 00:09:56

So that initial concern has been debunked. That's reassuring.

Jane: 00:09:59

It seems so. But as with any nutrient, moderation is key.

It's always best to talk to your doctor about the right dosage for you, especially if you're considering supplements.

Tom: 00:10:09

That's good advice for just about everything in life. So to sum it up, a balanced diet with plenty of lutein rich foods like pistachios is a great foundation for eye health.

And supplements could be a helpful addition for some, particularly those with a family history of AMD or other eye conditions.

Jane: 00:10:25

Exactly. And remember, lutein's potential benefits may extend beyond the eyes.

It's an exciting area of research, and I have a feeling we'll be hearing a lot more about lutein in the years to come.

Tom: 00:10:35

I agree.

It's incredible to think that something as simple as adding a handful of pistachios to your day could potentially have such a profound impact on your long term health. This has been a fascinating deep dive and I'm already craving pistachios.

But before we wrap up part two, is there anything else our listeners should know about lutein? Any fun facts or surprising connections?

Jane: 00:10:56

Well, did you know that lutein is also responsible for the vibrant colors of many birds?

Tom: 00:11:00

Wait, really? Birds?

Jane: 00:11:02

Exactly the same pigment that protects our eyes from the sun's rays gives birds their brilliant yellow, orange and red feathers.

Tom: 00:11:10

That's amazing. So those brightly colored birds are like flying billboards for the power of lutein?

Jane: 00:11:15

You could say that. Nature's way of reminding us of this incredible nutrient's power. We'll be back to wrap up our deep dive on Lutein and eye health in part three.

Stay tuned.

Tom: 00:11:24

Welcome back to 40thru99. We've been on quite a journey today exploring the amazing world of lutein and its potential for protecting our vision as we age.

Jane: 00:11:33

It's been eye opening, to say the least.

Tom: 00:11:35

I see what you did there.

But seriously, we've been talking about how pistachios, those delicious little green nuts, could be a real game changer for eye health thanks to their high Lutein content.

Jane: 00:11:46

And remember, lutein isn't just about preventing age related macular degeneration or amd. It also plays a role in Protecting against other eye conditions like cataracts, which cause clouding of the eye's lens.

Tom: 00:12:00

That's another big one we hear about as we get older. It's incredible to think that this one nutrient could have such a widespread impact on our vision.

But before we wrap up this deep dive, I want to circle back to something we touched on earlier, the importance of a holistic approach to eye health. It's not just about popping a supplement, right?

Jane: 00:12:17

Absolutely. Supplements can be a helpful tool, but they're not a magic bullet.

A healthy lifestyle is the foundation for healthy aging, including maintaining good vision.

Tom: 00:12:26

So what are some of the key lifestyle factors that our listeners should be focusing on when it comes to eye health?

Jane: 00:12:31

Well, first and foremost, if you smoke, quit smoking is a major risk factor for a whole host of health problems, including AMD and cataracts. It's one of the most impactful things you can do for your overall health and well being.

Tom: 00:12:45

That's good advice for everyone, smoker or not. What else?

Jane: 00:12:49

Managing your blood pressure and blood sugar levels is crucial. High blood pressure can damage the delicate blood vessels in the eyes, increasing the risk of vision problems.

And uncontrolled diabetes is a leading cause of blindness in adults.

Tom: 00:13:02

So those regular checkups with your doctor are really important not just for your overall health, but also for your eye health specifically.

Jane: 00:13:09

Exactly. And of course, don't forget those regular eye exams.

Your eye doctor can spot early signs of eye disease, allowing for timely treatment and potentially preventing vision loss.

Tom: 00:13:18

It's like that old saying, an ounce of prevention is worth a pound of cure. Speaking of prevention, what about diet? We've talked a lot about pistachios and leafy greens. But are there other foods that can support eye health?

Jane: 00:13:31

Absolutely. A balanced diet rich in colorful fruits and vegetables is key. Think berries, citrus fruits, carrots, sweet potatoes.

They're all packed with antioxidants and other nutrients that can help protect your eyes.

Tom: 00:13:43

So eating the rainbow is good for our eyes as well as our taste buds. And what about those healthy fats we hear so much about? Do they play a role in eye health, too?

Jane: 00:13:51

They certainly do. Omega 3 fatty acids, found in oily fish like salmon and tuna, as well as flaxseed and walnuts, are particularly beneficial for eye health.

They help keep the eyes lubricated and may protect against dry eye disease.

Tom: 00:14:05

So it's all about balance and variety, making sure we're getting a wide range of nutrients from whole food sources. It seems like these simple lifestyle choices can really add up when it comes to protecting our vision. As we age.

Jane: 00:14:16

They absolutely can. And remember, it's never too late to start making healthier choices.

Whether you're in your 40s or your 90s, taking steps to protect your eye health today can pay dividends for years to come.

Tom: 00:14:27

This has been such an insightful deep dive and I feel like I've learned so much about how to keep my eyes healthy as I age. I'm definitely adding pistachios to my grocery list and I'm inspired to get those leafy greens back into my diet.

Jane: 00:14:40

That's great to hear.

Remember, taking care of your eyes is an investment in your future well being, and with a little knowledge and effort, you can enjoy vibrant vision for years to come.

Tom: 00:14:51

Couldn't have said better myself. Thanks for joining us on this deep dive into eye health.

For our listeners who want to learn more, we'll be sure to include links to the research we discussed in our Show Notes.

Jane: 00:15:01

Until next time, stay curious, stay healthy, and keep those peepers sharp.

A: 00:15:05

This episode was sponsored by Muscadinex. The Muscadine is America's strongest source of grape, resveratrol and other age better molecules.

Please go to the Show Notes for links to the research used in this podcast.