The Effects of Almond Consumption on Inflammation Levels in the Human Body
Inflammation is a response by the body to protect itself from harmful stimuli. Its primary purpose is to eliminate threats and initiate the healing process. When the body detects danger, it activates an inflammatory response to neutralize the threat and maintain health. However, if inflammation persists over a long period, it can contribute to the development of various chronic diseases, including cardiovascular disease and diabetes.
Apart from being rich in essential nutrients and minerals, nuts possess anti-inflammatory properties that benefit the body. Varieties such as almonds, peanuts, pistachios, hazelnuts, walnuts, pumpkin seeds, sunflower seeds, and cashews play a significant role in reducing inflammation. Among these, almonds are particularly nutrient-dense, providing protein, healthy fats, vitamin E, copper, manganese, and phosphorus. They are also a source of beneficial unsaturated fatty acids, including omega-3 and omega-6. These healthy fats contribute to lowering low-density lipoprotein (LDL), commonly referred to as 'bad' cholesterol, and help reduce the risk of cardiovascular disease.
Almonds are also rich in antioxidants and essential minerals such as magnesium, potassium, and vitamin E, all of which contribute to heart health. Magnesium helps regulate blood pressure, while potassium supports heart rate stability and further aids in blood pressure control. Vitamin E functions as a potent antioxidant that protects the body from oxidative damage. The antioxidant properties of almonds may help reduce inflammation. This led researchers to suggest that almonds could play a role in preventing chronic diseases by lowering inflammation levels. Some studies have demonstrated that the unsaturated fats and vitamin E in almonds can reduce certain inflammatory markers, such as C-reactive protein (CRP). However, findings in this area remain inconsistent, with some researchers reporting conflicting results.
For this reason, a group of faculty members at Neyshabur University of Medical Sciences conducted a meta-analysis to summarize the findings of studies investigating the effect of almond consumption on inflammation in the human body. Their analysis revealed that daily consumption of almonds can reduce serum levels of interleukin-6, a key inflammatory marker, and slightly lower C-reactive protein (CRP) levels. Based on these findings, the researchers suggested that incorporating almonds into the daily diet may help prevent various chronic diseases, such as Alzheimer's, diabetes, cancer, and Parkinson's. The study also indicated that individuals with existing chronic conditions may experience greater benefits from daily almond consumption compared to healthy individuals. As a result, people with chronic diseases such as hypertension, diabetes, cardiovascular disease, or cancer are advised to include almonds in their daily diet. Additionally, healthy individuals are encouraged to consume at least 10 almonds per day to support overall well-being.
Dr. Mitra Hariri