According to a recent study, eating almonds daily strengthens your body's natural defenses, protects your cells from oxidative damage, and promotes the health of your heart and brain. It is crucial to remember that the advantages vary depending on the dosage and preparation method of these nuts.
Almonds contain antioxidants, protein, and good fats. They are also a fantastic source of fiber, vitamin E, and magnesium.
According to the study, which was published in the journal Scientific Reports, eating more than 60 grams of almonds dramatically lowers MDA and 8-OHdG, two indicators of cellular damage. Additionally, it enhances the antioxidant enzymes in your body. almonds have the potential to be a functional meal for oxidative stress management.
How do almonds reduce oxidative stress?
An imbalance between the generation of reactive oxygen species and your body's capacity to combat them with antioxidants results in oxidative stress. This imbalance is linked to a number of illnesses, some of which are even fatal, such as cancer, and can cause harm to cells.
Almonds, on the other hand, are nutrient-dense seeds that are rich in a variety of macro- and micronutrients, such as antioxidants, flavonoids, and healthy fats, which work together to protect your dna and fight off free radicals.
According to the study, participants' antioxidant status significantly improved when they consumed more than 60 grams of almonds each day. As a result, there were fewer important indicators of oxidative stress, which led to better-protected cells and healthier DNA.
Why is 60 grams the magic number?
About 40 to 45 almonds should be eaten each day, since the scientists say 60 grams is not just a random handful mixed into a trail mix.
Almonds' bioactive ingredients, which can lower dna damage, fight lipid peroxidation, and strengthen antioxidant defenses, provide a protective threshold at this intake. According to experts, while there are advantages to eating fewer almonds, the entire preventive effect appears to start as soon as you surpass the 60-gram mark.
Easy ways to incorporate almonds into your daily diet?
Although it would seem simple to incorporate 60 g of almonds into our daily routine, it might not be feasible in reality. Here are some easy and delicious choices:
In a skillet, softly roast almonds with pink salt and a teaspoon of ghee.
For sufficient nutrition and creaminess, you can add almonds or the equivalent quantity of almond butter to smoothies.
Add chopped almonds to your bowls of cereal, yogurt, or oatmeal.
Use almond butter as a fruit dip or on whole-grain toast.
For variation and long-lasting energy, mix almonds with other nuts and seeds.
To add crunch to salads, curries, or stir-fries, chop or grate almonds.
Additional health advantages of almond consumption
Almonds offer additional health advantages beyond dna protection, such as:
Assist with blood sugar regulation
Almonds are a great option for those with diabetes since they are low in carbohydrates and high in fiber, protein, and healthy fats. Almonds' exceptionally high magnesium content, which aids with blood sugar regulation, is another benefit.
Reduces blood pressure
Almonds contain magnesium, which decreases blood pressure, which is a major risk factor for heart attacks, strokes, and renal failure. Hypertension is associated with a magnesium deficit.
Almonds contain antioxidants, protein, and good fats. They are also a fantastic source of fiber, vitamin E, and magnesium.
According to the study, which was published in the journal Scientific Reports, eating more than 60 grams of almonds dramatically lowers MDA and 8-OHdG, two indicators of cellular damage. Additionally, it enhances the antioxidant enzymes in your body. almonds have the potential to be a functional meal for oxidative stress management.
How do almonds reduce oxidative stress?
An imbalance between the generation of reactive oxygen species and your body's capacity to combat them with antioxidants results in oxidative stress. This imbalance is linked to a number of illnesses, some of which are even fatal, such as cancer, and can cause harm to cells.
Almonds, on the other hand, are nutrient-dense seeds that are rich in a variety of macro- and micronutrients, such as antioxidants, flavonoids, and healthy fats, which work together to protect your dna and fight off free radicals.
According to the study, participants' antioxidant status significantly improved when they consumed more than 60 grams of almonds each day. As a result, there were fewer important indicators of oxidative stress, which led to better-protected cells and healthier DNA.
Why is 60 grams the magic number?
About 40 to 45 almonds should be eaten each day, since the scientists say 60 grams is not just a random handful mixed into a trail mix.
Almonds' bioactive ingredients, which can lower dna damage, fight lipid peroxidation, and strengthen antioxidant defenses, provide a protective threshold at this intake. According to experts, while there are advantages to eating fewer almonds, the entire preventive effect appears to start as soon as you surpass the 60-gram mark.
Easy ways to incorporate almonds into your daily diet?
Although it would seem simple to incorporate 60 g of almonds into our daily routine, it might not be feasible in reality. Here are some easy and delicious choices:
In a skillet, softly roast almonds with pink salt and a teaspoon of ghee.
For sufficient nutrition and creaminess, you can add almonds or the equivalent quantity of almond butter to smoothies.
Add chopped almonds to your bowls of cereal, yogurt, or oatmeal.
Use almond butter as a fruit dip or on whole-grain toast.
For variation and long-lasting energy, mix almonds with other nuts and seeds.
To add crunch to salads, curries, or stir-fries, chop or grate almonds.
Additional health advantages of almond consumption
Almonds offer additional health advantages beyond dna protection, such as:
Assist with blood sugar regulation
Almonds are a great option for those with diabetes since they are low in carbohydrates and high in fiber, protein, and healthy fats. Almonds' exceptionally high magnesium content, which aids with blood sugar regulation, is another benefit.
Reduces blood pressure
Almonds contain magnesium, which decreases blood pressure, which is a major risk factor for heart attacks, strokes, and renal failure. Hypertension is associated with a magnesium deficit.
click and follow Indiaherald WhatsApp channel