In one study in 13 people, eating walnuts or almonds increased polyphenol levels and significantly reduced oxidative damage, compared to a control meal ( 7).Īnother study found that 2–8 hours after consuming whole pecans, participants experienced a 26–33% drop in their levels of oxidized “bad” LDL cholesterol - a major risk factor for heart disease ( 8). Research shows that the antioxidants in walnuts and almonds can protect the delicate fats in your cells from being damaged by oxidation ( 5, 6, 7). One study found that walnuts have a greater capacity to fight free radicals than fish ( 4). Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals - unstable molecules that may cause cell damage and increase disease risk ( 3).
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