Research Roundup: Dietary Fiber & Depression; Pomegranate & Exercise Recovery; Nuts & Diabetes Health

  • Dietary Fiber May Curb Depression Symptoms. Eating more dietary fiber can lower the risk of depressive symptoms, say Chinese researchers. Researchers, who analyzed data from a U.S. survey of over 16,000 people, found that those whose total daily fiber intake from cereals, fruits, and vegetables was 21 grams or higher were less likely to show symptoms of depression. Intakes of total, cereal, vegetable, and fruit fiber were inversely associated with symptoms, meaning the higher the daily fiber intake, the lower the incidence of depressive symptoms.

(Nutrition, October 2018)

  • Pomegranate May Aid Exercise Recovery. Drinking pomegranate juice daily can reduce exercise-induced muscle soreness and lessen strength loss, according to researchers in Poland. For two months, members of the Polish Rowing Team were divided into two groups, a placebo group and a group who drank 50 milliliters of pomegranate juice daily. Before a rowing time-trial, one minute after exercise, and 24 hours later, blood was taken from the athletes and analyzed. Rowers who supplemented with pomegranate juice experienced significantly higher levels of antioxidants from the pomegranate, which contributed to muscle recovery.

(Journal of the International Society of Sports Nutrition, July 2018)

  • Nuts Improve Diabetes Health. Just two ounces of tree nuts per day, as a replacement for carbohydrate foods, can improve blood sugar control in non-insulin dependent adults with type 2 diabetes, researchers say. For three months, study participants were randomly assigned to one of three diets, which supplemented with either: mixed nuts, half mixed nuts and half whole wheat muffins, or whole wheat muffins. The all-nut dieters had the most significant improvement in blood sugar control and reduced LDL (“bad”) cholesterol, which is associated with cardiovascular heart disease.
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