For those who regularly They eat almonds that are deformed Everyday could be the best New Year’s resolution. A new study published in Frontiers in Nutrition concludes that daily consumption of this nut induces a change in metabolism, reduces inflammation and oxidative stress from exercise, and allows the body to recover faster.
In the study, male and female participants who ate 57 g of almonds a day for a month had more of the healthy fatty acid 12,13-dihydroxy-9Z-octadecenoic acid (12,13-DiHOME) in their blood immediately after the meal. The exercise session was more intense than the control participants who did not receive almonds.
The author’s study leads the writer; dr* David C Niemanprofessor and director of the Human Performance Laboratory at the Appalachian State University Research Campus in North Carolina, explains: “Volunteers who consumed 57 g of almonds daily for a month reported feeling less fatigue and tension, more strength in the legs and less muscle damage after intense exercise than those in they took the bars of the sacrifice.”
As a study it was done
The clinical trial involved 38 men and 26 women between the ages of 30 and 65 who did not participate in training on a regular basis. About half were randomly assigned to the almond diet group and half to the control group, which ate the same calories as the daily cereal bar. The researchers took blood and urine before and after a four-week period of purity supplementation. Anaerobic measurements included a 30-second Wingate test, a 50-meter round trip test, and vertical strength jump exercises, weight bench training. Additional blood and urine samples were taken immediately after this 90-minute eccentric exercise session and daily for the following four days.
After each blood draw, participants completed the Profile of Mood States (POMS) questionnaire to quantify their mental state and rated their muscle soreness, that is, the pain and stiffness they felt after strenuous or unusual exercise, in a 10-minute interval. stairs
As expected, the 90-minute exercise led to an increase in the volunteers’ self-reported sensation of muscle damage and muscle soreness, as well as an increase in the POMS score, indicating decreased energy and increased energy, reported fatigue, self-anxiety and depression.
Exercise also incidentally resulted in elevated levels of proinflammatory cytokines, such as IL-6, IL-8, IL-X, and MCP-1 in the blood, associated with less muscle damage. But these changes in cytokines were the same in the amygdala and in the forensic sacrifices.
Differences between the two groups
The study highlights that immediately after the exercise, the concentration of the beneficial 12,13-DiHOME was 69% higher in the blood plasma of the participants in the almond group than in the participants in the cereal group. 12,13-DiHOME is known to increase fatty acid transport and support by skeletal muscle, with the overall effect of promoting metabolic recovery after exercise.
The opposite pattern was found for another oxylipin, the mildly toxic 9,10-dihydroxy-12-octadecenoic acid (9,10-diHOME), which was 40% higher immediately after exercise in the blood of the control group than in the amygdalin group.
The key is in the skin
Nieman and his colleagues concluded that the daily consumption of almonds causes a change in metabolism, which lowers inflammation and oxidative stress from exercise, and allows the body to recover faster.
“We conclude that almonds provide a unique and complex blend of nutrients and polyphenols that can support metabolic recovery from stressful levels of exercise. Almonds are high in protein, healthy fats, vitamin E, minerals and fiber. And brown skin of almonds it contains polyphenols, which end up in the large intestine and help control inflammation and oxidative stress,” said Nieman.
