Almonds never cease to amaze us with the amount of benefits they can bring. The latest comes from a study published in Neuroscience News, who showed that inserting 57 g of almonds per day in one’s diet for a month, raises the level of good fatty acids in the blood immediately after an intense workout.
In particular, it has been noted that the presence in almonds of a specific molecule, the so-called oxylipin, is synthesized from brown adipose tissue e has a beneficial effect on metabolic health and energy regulation. “We demonstrated that the group that consumed 57 g of almonds per day for a month, before undergoing a very intense workout at the weekend, had better blood values immediately after, compared to the control volunteer group,” explained L study author, Professor David Nieman, director of theAppalachian State University Human Performance Laboratory at North Carolina Research Campus. “In addition, he experienced less fatigue and tension as well as a reduction in muscle damage.”
Supplement the diet with almonds for 4 weeks
The clinical trial involved 38 men and 26 women aged 30 to 65 who had not previously engaged in regular weight training. About half went to the almond diet group and the other half to the control group, who ate a calorie-reduced granola bar daily. The researchers took blood and urine samples before and after the four-week period of dietary supplementation.
Performance metrics included a 30 second Wingate anaerobic testa 50m running test and vertical jumps, bench presses and strength exercises for legs and back. Additional blood and urine samples were taken immediately after this 90-minute session and daily for the next four days.
After each blood draw, the participants filled out the questionnaire Profile of Mood States (POMS) to quantify their mental state and rate their delayed onset muscle soreness, i.e. pain and stiffness felt after strenuous or unaccustomed exercise, measured on a scale of 1 to 10.
As expected, the 90-minute exercise led to an increase in the volunteers’ feelings of muscle damage and muscle pain, as well as an increase in the POMS score, which indicates a reduction in vigor and an increase in fatigue, anxiety and depression.
Exercise has also resulted in transient high levels of pro-inflammatory cytokines in the blood, consistent with minor muscle damage. However, these cytokine changes were the same in the groups that consumed almond and granola bars.
The differences in the different concentrations of 12,13-DiHOME
However, some important differences emerged. Immediately after exercise, for example, the concentration of beneficial 12,13-DiHOME was 69% higher in the blood plasma of participants in the almond group compared to participants in the control group. L’12,13-dihydroxy-9Z-octadecenoic acid (named 12,13-diHOME) is indeed an oxylipin which has gained importance in the scientific literature ed it is known to increase the transport of fatty acids and their uptake by skeletal musclewith the overall effect of stimulating metabolic recovery after exercise.
Generally, an increase in circulating 12,13-diHOME was associated with better metabolic health and the action of this molecule seems to be mediated by brown adipose tissue (BAT). Scientific evidence indicates that the increase in serum 12,13-diHOME levels caused by stimuli such as exercise and exposure to cold can promote the uptake of fatty acids by brown adipose tissue and stimulate the browning process in white adipose tissue.
In contrast, another oxylipin, the mildly toxic 9,10-dihydroxy-12-octadecenoic acid (9,10-diHOME), was 40% higher immediately after exercise in the control group’s blood compared to the control group. almond group. Unlike 12,13-DiHOME, 9,10-diHOME has been shown to have negative effects on overall health and the body’s recovery from exercise.
The importance of polyphenols in almond peel
Nieman and colleagues – who emphasize that they conducted the research in the absence of commercial or financial relationships – concluded that the daily consumption of almonds leads to a change in metabolism, reducing inflammation and oxidative stress from exercise and allowing the body to recover faster. “We conclude that almonds provide a unique and complex blend of nutrients and polyphenols that may support metabolic recovery from stressful levels of exercise. Almonds have high amounts of protein, healthy types of fat, vitamin E, minerals, and fiber. Additionally, their peel contains polyphenols that end up in the large intestine and help control inflammation and oxidative stress.”
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Source: Vanity Fair
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