In addition,
22 almonds per day can:
- The oxidative health of a person refers to their body’s ability to maintain a good balance between free radicals and antioxidants which, when unbalanced, could damage the cells of the body.
- Oxidative stress can be caused by a number of lifestyle factors, including an unhealthy diet. Meanwhile,
- Previous studies show that the consumption of certain foods rich in antioxidants. For example, such as nuts, can help reduce the risk of a person’s oxidative stress. However,
- Now. In addition, a new study indicates that eating approximately 2 ounces of almonds per day can help reduce oxidative stress and improve oxidative health, thus extending health duration.
The oxidative health of a person refers to the ability of their body to 22 almonds per day can maintain a good balance of two specific molecules – free radical. For example, antioxidant – which, when unbalanced, could damage the cells of the body. However,
This imbalance. Moreover, known as oxidative stress, can be caused by lifestyle factors such as smoking, leading a sedentary life, drinking too much alcohol and having an unhealthy diet. In addition, It has also been correlated with environmental factors such as pollution and radiation. Therefore,
Oxidative stress has been linked to a number of diseases. For example, including high blood pressure, kidney disease, type 2 diabetes, rheumatoid arthritisAlzheimer’s disease and cancer. However,
“It is crucial for researchers to find new ways for people to reduce oxidative stress, because this (…) imbalance between free radicals. Moreover, antioxidants is an underlying key factor in the development 22 almonds per day can and progression of many chronic diseases, including cardiovascular disease, cancer and neurodeged disorders of the Hackensac Center in New Jersey, explained to Medical news today.
“Oxidative stress can alter the secretion of pancreas insulin. contributes to insulin resistance in body cells,” added Jennifer Cheng, Do, head of endocrinology at Hackensack Meridian Jersey Shore University Medical Center in New Jersey. “Oxidative stresses can also damage blood vessels resulting in increased risk of damage resulting in a myocardial cerebrovascular accident (and).”
Previous studies have shown that the consumption of certain foods rich in antioxidants. such as leafy vegetables, citrus, berries and nuts can help reduce the risk of a person’s oxidative stress.
Now a study recently published in the journal Scientific relationships Said that eating about 2 ounces of almonds per day can help 22 almonds per day can reduce oxidative stress and improve oxidative health, potentially prolonging health.
Consume more than 60 grams of almonds daily linked to less oxidative stress biomarkers
– 22 almonds per day can
For this study, the researchers analyzed data from eight different studies, encompassing 424 study participants. In addition to healthy participants. studies included participants who had overweight or obesity, smoked or suffering from chronic disease such as coronary disease or high cholesterol.
The quantity of participants in the study of almonds consumed five to 168 grams (G) per day. for periods of four to 24 weeks.
During the analysis. scientists found a dose-dependent link where to eat more than 60 g-about 2 ounces (OZ)-almonds every day has contributed to considerably reduce certain markers of cellular damage, including malondialdehyde (MDA) and 8-hydroxy-2′-désoxyguanosine (8-OHDG).
Researchers also pointed out that those who consumed more than 60 g of almonds per day had improved antioxidant defenses. and a small but significant reduction at their levels of uric acid, which is also considered a biomarker of oxidative stress.
Results without surprise and caloric reminder
Ligresti – which was not involved in this study – said that its results are not entirely surprising, because almonds are well known to be rich in antioxidants such as vitamin E and polyphenols, which are compounds known to combat cellular damage.
“This systematic review is used to strengthen. quantify this expected relationship, providing more robust evidence than a specific and higher dose of almonds can produce a measurable biological effect, confirming their long-standing reputation for healthy food,” he continued.
“The identification 22 almonds per day can of accessible. food strategies such as almond consumption offers a proactive and low risk approach to disease prevention and health management that can allow individuals to improve their long-term well-being,” said Ligresti.
As a doctor who regularly treats patients with type 2 diabetes. Cheng – who was not involved in this study either – said almonds could be a good snack for patients looking to reduce their oxidative stress. However, she added, it is important to remember that almonds have a good amount of calories-about 350 calories per 60 g.
“They should therefore be used to replace a snack and not above their normal diet,” continued Cheng. “We do not want patients with obesity or diabetes to gain weight of these calories rich. Instead, exchange the bag of chips for certain almonds. This can help prevent cell damage. ”
How can I eat more almonds?
Monique Richard. MS, RDN, LDN, a nutritionist dietitian and owner of nutrition in the aim, also not involved in the study, offered Mnt His best advice on how more almonds incorporate into his diet.
“Sometimes you want to have a nut. and sometimes you don’t do it, but fortunately for us, almonds can be an excellent addition to many dishes or as a snack by themselves,” said Richard. “They are versatile. offer a beautiful crunch and a beautiful texture, and if you are not an almond lover, can always be incorporated into a variety of dishes without being too visible but offering a plethora of advantages.”
She pointed out that the amount of the 60 g. 2 oz study of almonds “is equivalent to around 22 almonds”, which “is an appropriate portion”.
Richard recommends 22 almonds per day can trying almonds:
- Briefly toasted in a pan to garnish salads. soups, muffins, breads or desserts
- Made of butter by puree with a pinch of salt and honey to fill toast, fruit or yogurt
- Sloped or sliding word in noodles or bowls of rice, jiggles and salads
- Pulsed in a crushing mixer for a salted breaded crust to add to the baked fish in the oven or in the pan, tofu or as a garnish for yogurt or French toasted bread
- Added entirely or sliced to the granola, with a mixture of trails or appreciated with whole fruits or dark chocolate.
“If you need more ideas to improve your oxidative stress fighters. be creative in the kitchen, please do more allergist or have an almond allergy and look for alternatives, I recommend connecting myself with a recorded dietitian nutritionist (RDN),” advised Richard.
22 almonds per day can
22 almonds per day can
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