Posts Tagged “almonds”
MODESTO, CA — A new study found that eating almonds reduced some feelings of muscle soreness during exercise recovery which translated to improved muscle performance during a vertical jump challenge. These results expand on prior research1 which looked at how almonds affect muscle recovery after exercise.
In the research study2, published in Frontiers in Nutrition and funded by the Almond Board of California, 25 mildly overweight middle-aged men and women performed a 30-minute downhill treadmill run test after eight weeks of consuming 57 g (two ounces) of whole raw almonds daily. The control group ate a calorie-matched (86 g/three ounces) snack of unsalted pretzels. The treadmill test was designed to cause muscle damage to see how almonds affected muscle recovery.
Researchers measured participants’ muscle function; blood markers of muscle damage and inflammation; and perceived muscle soreness using a visual scale, before, during and at three timepoints after the treadmill test. They also measured markers of cardiometabolic health, body composition, and psycho-social assessments of mood, appetite, and well-being at baseline and after eight weeks of almond snacking.
The results: Study participants who ate almonds experienced an almost 25 percent reduction in muscle soreness when performing an explosive power exercise (a vertical jump challenge) over the cumulative 72-hour exercise recovery period. The perceived reduction in soreness translated to better muscle performance during the vertical jump challenge in the almond group versus the control. No significant differences were observed in measures of cardiometabolic health, muscle damage/inflammation, mood state, or appetite for the almond group or the control group.
This study included non-smoking participants who were mildly overweight and occasionally physically active but were not trained athletes. A limitation of this study is that the results are not generalizable to populations with other demographic and health characteristics.
“Our study suggests that snacking on almonds can be recommended to occasional exercisers as a go-to food to help fitness recovery after strenuous exercise,” said Dr. Oliver C. Witard, Senior Lecturer in Exercise Metabolism and Nutrition at Kings College London. “Almonds are naturally nutritious with protein, good fats and the antioxidant vitamin E. They can be considered an ideal food for fitness.” One serving of almonds (28 g) has 4 g of plant protein, 13 g of good unsaturated fat and only 1 g of saturated fat.
Dr. Witard’s study joins previous research which examined how regular almond snacking affected exercise recovery for healthy adults who exercise occasionally.
“Sticking to an exercise routine is not easy, so finding dietary strategies to help people be – and stay – physically active is important for public health. Our preliminary findings are encouraging in showing that almond snacking may promote adherence to new training programs among people who are unaccustomed to exercise,” said Witard.
One ounce (28 g) of almonds provides 4 g of fiber and 15 essential nutrients, including 77 mg magnesium (18.3% DV), 210 mg potassium (4% DV), and 7.27 mg vitamin E (50% DV), making them a great snack for healthy active lifestyles.
Study Findings At-a-Glance
Daily almond snacking alleviates perceived muscle soreness and improves muscle performance
- 25 mildly overweight middle-aged, physically active but untrained men and women performed a 30-minute downhill treadmill run test after eight-weeks of consuming either 57 g/day (two ounces) of whole raw almonds or a calorie-matched (86 g/day) carb snack of unsalted pretzels (control).
- Researchers measured participants’ perceived muscle soreness, muscle function (measured via a muscle contraction test and a vertical jump physical task) and blood markers of muscle damage/inflammation (creatine kinase and c-reactive protein) before and at 3 timepoints (24, 48 and 72 hours) after the treadmill run.
- Over the cumulative 72-hour period after the downhill treadmill run, muscle soreness measured during the vertical jump physical task (an explosive power exercise) was reduced by ~24% in the almond group versus the control, which translated to an improvement in vertical jump performance during exercise recovery. No significant differences were observed in measures of muscle soreness and performance during the muscle contraction tests.
- Researchers also measured markers of cardiometabolic health (total cholesterol, triglycerides, HDL-cholesterol, and LDL-cholesterol), body composition and psycho-social assessments of mood, appetite and well-being at baseline and after 8 weeks of almond snacking. No significant differences were observed in measures of cardiometabolic health, muscle damage/inflammation, mood state, or appetite for the almond group or the control group.
Study Conclusion: Snacking on almonds for eight weeks reduced perceived feelings of muscle soreness during recovery from muscle-damaging exercise, resulting in better maintenance of muscle functional capacity. This study suggests that almonds are a functional food snack to improve exercise tolerance in mildly overweight, middle-aged adults.
ABOUT THE ALMOND BOARD OF CALIFORNIA
California almonds make life better by what we grow and how we grow. The Almond Board of California promotes natural, wholesome and quality almonds through leadership in strategic market development, innovative research, and accelerated adoption of industry best practices on behalf of the more than 7,600 almond farmers and processors in California, most of whom are multi-generational family operations. Established in 1950 and based in Modesto, California, the Almond Board of California is a non-profit organization that administers a grower-enacted Federal Marketing Order under the supervision of the United States Department of Agriculture.
California grows and ships nearly 100 percent of the three major U.S. tree nut crops — almonds, walnuts and pistachios.
Golden State growers and shippers are reporting volume may be down on some varieties, but quality of all three is excellent. And despite fewer shipments predicted this season, there should be adequate supplies.
Mariani Nut Co. of Winters, CA sees the popularity of nuts continue to grow as consumers seek healthier snacks choices> Additional nuts are cited as being tasty and convenient. Good heart health is often linked to both almonds and walnuts.
The Almond Board of California in Modesto reports this year’s almond crop already has set a record as the state’s 7,600 almond growers will produce up to 2.5 billion pounds of almonds on 1.2 million bearing acres. This represents a light increase from last year’s production.
Almonds easily lead California’s nut shipments. Over 80 percent of the world’s almonds are grown in California, with about 70 percent of the state’s production being exported.
The almond association attributes the popularity of almonds to health/lifestyle, the growing worldwide middle class and the fact that almonds are a very stable nut with good shelf life and versatility.
The USDA reports walnuts rank second in total nut shipments. However, walnut shipments are predicted to drop around 7 percent this season from last year’s 596.7 million pounds. Sill, adequate supplies are seen.
Walnut consumption continues to increase due to desirable health benefits and the growing trend toward plant-based eating. Some observes predict consumers will likely see walnuts included on more restaurant menus and store shelves in the form of walnut ‘milks,’ plant-based meat alternatives, flours, snack items and more.
It is estimated California supplies two-thirds of the world’s walnut trade.
Nichols Farms of Hanford, CA reports pistachios are the third-ranked tree nut with 487.5 million pounds during the 2018-19 season. Even though a 20 percent drop in volume is seen this season, not shortage is predicted.
The company cites pistachios as being attractive to consumers due to the higher protein, plant-based snacks, and the flavor.
By Almond Board of California
MODESTO, Calif. — Anti-aging regimens abound but emerging research, that one delicious addition to your skincare routine may be in your pantry instead of your makeup kit: almonds.
A new pilot study by researchers at the University of California, Davis1 found that a daily snack of almonds in place of other nut-free snacks improved measures of wrinkle width and severity in postmenopausal women. The study was funded by the Almond Board of California and is the first of its kind to examine almonds’ effects on skin health. A larger and longer-term follow-up study is underway.
In this 16-week randomized controlled trial, 28 healthy postmenopausal women with Fitzpatrick skin type 1 or 2 (characterized by increased tendency to burn with sun exposure) were randomly assigned to one of two groups. In the intervention group, women ate almonds as a snack, which accounted for 20% of their total daily calorie intake, or 340 calories per day on average (about 2 one-ounce servings). The control group ate a nut-free snack that also accounted for 20% of calories: a cereal bar, granola bar or pretzels. Aside from these snacks, study participants ate their regular diets and did not eat any nuts or nut-containing products.
Skin assessments were made at the start of the study, and again at 4 weeks, 8 weeks, 12 weeks and 16 weeks. At each visit, facial wrinkles were assessed using high-resolution facial imaging and validated 3-D facial modeling and measurement. “These high resolution cameras allow for 3-D reconstruction of any wrinkles so that they can be mapped for their key characteristics of width and severity. The severity score is a calculation of the depth and length of a wrinkle,” explains Raja Sivamani, MD MS AP, integrative dermatologist and lead researcher on the study. Skin barrier function was also assessed, by measuring sebum production and transepidermal water loss (TEWL). Skin barrier function examines the strength of the skin barrier and how well it protects skin from moisture loss (TEWL) and from harmful irritants coming from the environment.
By the end of the study at 16 weeks, photographic image analysis showed statistically significant improvements for participants in the almond snack group compared to the control group (P<0.02):
- Wrinkle width decreased by 10%
- Wrinkle severity decreased by 9%
There were no significant changes in skin barrier function between groups.
“Food as a means of promoting skin health – the “health from the inside out” idea – is of growing interest to those looking for options for healthy aging,” says Dr. Sivamani. “It’s also a growing area of scientific research. Almonds are a rich source of antioxidant vitamin E and deliver essential fatty acids and polyphenols. They’re a smart choice for overall good nutrition. And, as seen in this study, almonds may hold promise as a food to include as part of a healthy aging diet, especially for post-menopausal women.”
Study at a Glance:
The Study: 28 healthy, postmenopausal women with Fitzpatrick skin type 1 (always burns, never tans) or 2 (usually burns, tans minimally) were randomly assigned to either an intervention or a control group. Almonds were provided as 20% of total daily calorie intake for the intervention group (340 calories/day on average), about 2 one-ounce servings. The control group consumed a calorie-matched nut-free snack in place of almonds daily: cereal bar, energy bar or pretzels. All participants were advised not to consume any nuts or nut-containing products over the course of the study (except for the almond snack for the intervention group). They otherwise were advised to continue their usual daily energy intake.
After a four-week dietary wash-out period, participants were randomized to one of the two study groups detailed above. Study visits occurred at baseline, 4 weeks, 8 weeks, 12 weeks and 16 weeks.
Facial wrinkles were assessed using high-resolution facial photography and validated 3-D facial modeling and measurement at baseline, 8 weeks and 16 weeks. Skin barrier function was assessed by measurement of sebum production and transepidermal water loss (TEWL).
Results:
- Photographic image analysis showed that the almond group had significant reductions in wrinkle width and severity, by 10 and 9%, respectively, compared to the control group at the 16-week time point (P<0.02).
- There were no significant differences in sebum production between groups after 8 and 16 weeks.
- There were no significant differences between groups in transepidermal water loss (TEWL) from baseline after 8 and 16 weeks.
- There were no significant changes from baseline in the skin barrier function (P=0.65) between the almond and control groups relative to baseline after 16 weeks.
Study Limitations: Aging is a long-lasting process so the findings from this 16-week study may be difficult to reproduce and generalize to extended periods of time. Skin-aging is also multi-factorial in nature and although certain groups were excluded (i.e., those with a smoking history), there is variance in aging confounders, such as frequency of UV light exposure and emotional stress, which were outside the scope of the study. This study was limited to cosmetic evaluation, as no measurements were made regarding collagen production. Study did not evaluate disease or younger subjects, so results are limited to otherwise healthy post-menopausal females. In addition, this was a pilot study with a limited number of participants. Future studies should expand to a larger recruitment pool.
Conclusion: Results of this pilot study suggest that daily consumption of almonds may play a role in reducing wrinkle severity in post-menopausal women. The outcomes warrant future studies with expanded population groups and additional evaluations for signs of skin aging.
ABOUT THE ALMOND BOARD OF CALIFORNIA
California almonds make life better by what we grow and how we grow. The Almond Board of California promotes natural, wholesome and quality almonds through leadership in strategic market development, innovative research, and accelerated adoption of industry best practices on behalf of the more than 7,600 almond farmers and processors in California, most of whom are multi-generational family operations. Established in 1950 and based in Modesto, California, the Almond Board of California is a non-profit organization that administers a grower-enacted Federal Marketing Order under the supervision of the United States Department of Agriculture.
A new study shows that eating a handful of almonds everyday can improve a person’s diet quality which may have numerous lifelong health benefits.
The study, conducted by researchers from the University of Florida. included 28 parent-child pairs: the parents were instructed to eat 42 grammes of whole almonds each day during the three-week intervention portion of the research period. The children were encouraged to eat 14 grammes of whole almonds or an equivalent amount of almond butter each day.
At the beginning of the 14-week research period the participants’ average Healthy Eating Index scores were 53.7 for the parents as well as children. The Healthy Eating Index is a measure of diet quality that assesses conformance to the U.S. Department of Agriculture (USDA) Dietary Guidelines for Americans.
A score below 51 is reflective of a poor diet, a score between 51 and 80 reflects a need for improvement and a score greater than 80 indicates a good diet.
After the study, the average Healthy Eating Index score for parents as well as children increased to an average 61.4.
They increased their Healthy Eating Index component scores for total protein foods and decreased the intake of empty calories.
The results suggest whole food approaches, like adding almonds to one’s diet, may be an achievable way to improve overall public health.
So many fields of new almond trees have been planted in Central California in recent years that production has reached a point where prices are beginning to slide.
Almonds have taken an image hit in the last few years in part due to publicity about how much water in drought stricken California is needed to produce a crop. A gradual loss in value has been taking place.
The price per pound of the nut has declined about 20 percent since late 2014.
That 20 percent price decline due to over supply translates into a loss of about $1.8 billion to farmers. A lot of new almond trees have been planted over the last three years.
When the price of almonds rose from around $2.50 per pound three years ago to over $4 per pound in 2014, farmers became over zealous and many replaced their lower-priced crops, like grapes or cotton, with fields of almonds. That flooded the market, and the price dropped to around $3 per pound.
Adding to the problem was the strength of the dollar in 2015. It began to cost more for places like China and India to buy almonds. In turn, Asian markets are shelling out less cash for the crop.
It killed off demand as fewer almonds were purchased.
More consumers are realizing the healthy benefits of eating nuts.
A record crop of around 550 million pounds of pistachios is projected as the 2012 harvest nearing completion. Pistachio growers in California, Arizona, New Mexico and Nevada are expecting huge demand from consumers.
There are currently about 250,000 acres of pistachios planted in the four states (98 percent of that is in California), and currently only 145,000 acres are producing crops. Based on industry data, the current plantings are expected to boost the crop size to 800 million pounds by 2016, double what it was in 2009.
About 60 percent of the total USA pistachio volume is exported mostly to China and to the European Union.
In the USA there are sponsorships of the American men’s and women’s water polo teams. The women’s team won the gold medal at the recent London Olympics.
There also continues to be sponsorship of the Miss California Pageant, with the idea of tying in with Miss California on the beauty and fitness side of eating pistachios.
The pistachio industry also is involved in sponsoring various nutrition and health studies. Previous studies have focused on benefits to cardiovascular health and on lowering of cholesterol by eating pistachios.
Pistachios are not alone in the nut category in terms of experiencing growing global demand. All tree nuts, whether it be almonds or walnuts or pistachios, seem to be doing well.
Record or near record shipments of peanuts, almonds, walnuts, and pistachios 
are predicted by the USDA in the coming months. In fact, most types of nuts are expected to be plentiful for the fall, holiday and winter season, coming off of the 2012 harvest.
For example, record shipments of peanuts are predicted for the top four producing states of Georgia, Florida, Alabama and number four Texas. Georgia has nearly 60 percent more planted acrerage than a year ago and expects to ship over 2.8 million pounds of peanuts. The state accounts for nearly 50 percent of the nation’s peanut shipments.
Total U.S. peanut shipments are projected to be 5.9 million pounds in 2012, up from 3.6 million in 2011.
Almond loadings are expected to be up three percent from last year, totalling 2.1 billion meat pounds for 2012 on some 780,000 acres. California ships about 80 percent of the world’s almonds, with the leaders being Georgia, Texas and New Mexico. Total USA loadings in 2011 amounted to about 270 million pounds, and this is seen as increasing this year.
California also accounts for about 99 percent of the walnut volume in the United States, up two percent from a year ago. It’s not a record, but is close.
Record pistachio shipments are forecast out of California, Arizona, New Mexico and Nevada totalling 550 to 575 million pounds.