By Katie Prater, Student Pharmacist and Karen Kier, Pharmacist
On behalf of the ONU HealthWise team
“Sometimes you feel like a nut and sometimes you don’t” was a classic TV commercial in the 1970s that advertised the candy bars Almond Joy and Mounds. Mounds is dark chocolate-covered coconut, while Almond Joy is milk chocolate-covered coconut with almonds. Mounds was introduced in 1921 and Almond Joy did not hit the market until 1946. Mounds was popular with the U.S. Military during World War II, which they purchased for soldier rations.
Is it good to feel like a nut and have almonds added to your diet?
Almonds have many benefits when added to one’s diet. Almonds are a source of healthy fats and protein and are a significant source of vitamin E and magnesium. In previous research, almonds have helped regulate sugar levels, lowered bad cholesterol (LDL) levels and improved other inflammation markers in the body. These effects may be useful to reduce inflammation in the body caused by intense exercise. In addition, almonds added to the diet could improve sleep quality.
What does the latest research indicate?
Almonds are composed of a unique polyphenol mixture, which helps our bodies recover from stressful levels of exercise. Polyphenols are compounds found in many plant-based foods. The polyphenols in almonds can improve blood flow and possess anti-inflammatory and antioxidant properties.
A study in Frontiers in Nutrition assessed the anti-inflammatory benefits of almonds. The study subjects began regularly participating in 90 minutes of intense exercise for 4 weeks. This exercise was followed by eating either almonds or a cereal bar. The study showed positive effects when almonds were consumed compared to cereal bars. These effects included improving mood, retaining strength in the legs, and decreasing muscle damage during the first day of recovery. The participants reported less muscle pain and soreness after exercising.
These effects are thought to be a result of the production of a specific lipokine known as (12,13-DiHOME). Lipokines are lipid-controlling hormones responsible for linking fatty tissue to your metabolism. This lipokine appears to be elevated with exercise and was 69% higher in the group consuming almonds, which leads to a positive influence on metabolism and energy regulation.
Elevated levels of this lipokine were associated with eating 45-50 almonds after intense exercise in adults. With more evidence and emphasis placed on improving exercise as a component of a healthier lifestyle, it is important to recognize that dietary factors can improve energy regulation. It is important to fuel your body when engaging in physical activity. Think about almonds!
In addition to vitamin E and magnesium, almonds also contain heart-healthy fats, B vitamins, and melatonin. Both melatonin and magnesium can improve sleep for some people. Improving sleep may be another reason to think about almonds.
A study on almonds and sleep quality was presented in Vienna, Austria, in September of 2024 at the European Respiratory Society International Congress. In this study, the researchers evaluated the impact of daily almond consumption on both subjective sleep quality and objective sleep testing.
In the study, 64 adults with a mean age of 45 years were split into 2 groups with one group eating 60 grams of almonds per day (2.25 ounces or 23 nuts) and the other group eating a snack with a similar calorie count, but no nuts. They did this for 20 weeks and measured any changes in their sleep quality. The study found a significant improvement in sleep time as well as the quality of that sleep in the almond group compared to the snack group.
Recent research has highlighted the importance of sleep on heart health, mental health, and weight management. Almonds could be one important health benefit!
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