Eating almonds daily boosts recovery molecule by 69 per cent, helps in recovery after heavy exercise

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Eating almonds daily has been found to support metabolic recovery following strenuous exercise by increasing beneficial fat by 69 per cent, according to a new study.

The researchers concluded that daily consumption of almonds leads to a change in metabolism, downregulating inflammation and oxidative stress from exercise and enabling the body to recover faster.

“We conclude that almonds provide a unique and complex nutrient and polyphenol mixture that may support metabolic recovery from stressful levels of exercise,” corresponding author Dr David C Nieman, a professor at the North Carolina Research Campus, said. The findings have been published in Frontiers in Nutrition.

“Almonds have high amounts of protein, healthy types of fats, vitamin E, minerals, and fibre. And the brown skin of almonds contains polyphenols that end up in the large intestine and help control inflammation and oxidative stress,” said Nieman.

According to the study, a randomized controlled trial showed that female and male participants who ate 57g almonds daily for one month had more of the beneficial fat 12,13-DiHOME (12,13-dihydroxy-9Z-octadecenoic acid) in their blood immediately after a session of intense exercise than control participants.

This molecule, a so-called oxylipin, an oxidized fat, is synthesized from linoleic acid by brown fat tissue, and has a beneficial effect on metabolic health and energy regulation, the study said.

“Here we show that volunteers who consumed 57g of almonds daily for one month before a single ‘weekend warrior’ exercise bout had more beneficial 12,13-DiHOME in their blood immediately after exercising than control volunteers.

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