Almonds and other nuts have often been praised as an easy and healthy snack, but the true power of the nut is coming to light in a new scientific review. It looked at the health impacts of almonds and lead scientists to the ideal number of type of almond people should be eating fo the ultimate health benefits.

杏仁和其他坚果常被赞誉为一种简便又健康的零食， 但一项新的科学综述揭示了坚果的真正益处。 该综述研究了杏仁对健康的影响，并引导科学家得出了人们为获取最大健康益处应食用的杏仁的理想数量和类型。

The scientists noted that 60 grams of almonds, around 46 nuts or half a cup, everyday could protect your cells and DNA from damage, lower inflammation and improve heart health. But all is lost if the nuts are prepared in certain ways.

科学家指出，每天食用60克杏仁（约46颗或半杯）可保护细胞和DNA免受损伤、 减轻炎症并改善心脏健康。 但若采用某些特定方式加工处理，这些益处将荡然无存。

Published in Scientific Reports, the review not only looked at how many almonds people should be eating each day for its health benefits but also compared the results between raw, roasted, blanched and unblanched options.

这篇发表于《科学报告》的综述不仅研究了人们每天应食用多少杏仁以获取健康益处， 还比较了生杏仁、 烤杏仁、去皮杏仁和带皮杏仁之间的效果差异。

The researchers found that the best results came from whole, raw, unblanched almonds. This is because the skin of the almond holds a lot of its polyphenol and antioxidant content, which provides many of the health benefits.

研究人员发现，完整、生、带皮的杏仁效果最佳。 这是因为杏仁皮富含多酚和抗氧化成分，这些成分提供了许多健康益处。

As a result, blanching the nuts "virtually eliminates" these nutrients. Roasting was found to lower the antioxidant capacity by around 34 per cent, and cut down around 26 per cent of the polyphenol content.

因此，去皮处理会“几乎完全消除”这些营养成分。 研究发现，烤制会使抗氧化能力降低约34%，多酚含量减少约26%。

Health benefits of eating 60 grams of almonds each day according to the study:

根据这项研究，每天食用60克杏仁的健康益处包括：

Reduced oxidative damage

减少氧化损伤

Reduced cell membrane damage

减少细胞膜损伤

Reduced uric acid levels, which is linked to inflammation and health health

降低尿酸水平（尿酸水平升高与炎症和健康问题相关）

Increased superoxide dismutase which helps the body defend against oxidative stress

增加超氧化物歧化酶，帮助身体抵御氧化应激

The biggest health benefit from almonds across the eight clinical trials in the review was its ability to significantly reduce markers of cellular damage, manage oxidative stress. Although people eating less than 60grams a day didn't see such significant effects.

综述中的八项临床试验显示，杏仁带来的最大健康益处是能够显著减少细胞损伤标志物， 控制氧化应激。 然而，每天食用少于60克的人并未观察到如此显著的效果。

Oxidative stress is an imbalance in your body that can cause cell damage according to Cleveland Clinic. It's known to play a significant role in conditions like cancer through DNA damage, Alzheimer's disease and Parkinson's, inflammation and heart disease due to a build-up of plaque in the arteries.

克利夫兰诊所表示，氧化应激是体内的一种失衡状态，可导致细胞损伤。 已知氧化应激在癌症（通过DNA损伤）、阿尔茨海默病和帕金森病、 炎症以及因动脉斑块堆积导致的心脏病等病症中发挥重要作用。

It can be influenced by a variety of factors like smoking, your environment and diet. Although 60 grams of almonds per day proved to be a significant help in managing oxidative stress, the experts noted that strict trials should be done to confirm the optimal dosage, duration and conditions of almond consumption to get its optimal health benefits.

氧化应激可受多种因素影响，如吸烟、环境和饮食。 尽管每天食用60克杏仁已被证明对控制氧化应激有显著帮助， 但专家指出， 应进行严格试验以确定食用杏仁以获取最佳健康益处的最佳剂量、时长和条件。

This discovery may also promote almonds as a type of potential functional food. This category includes the likes of broccoli, sweet potatoes and carrots.

这一发现也可能将杏仁推广为一种潜在的功能性食品。 这类食品还包括西兰花、红薯和胡萝卜等。

Alongside its antioxidant properties, almonds also hold other previously proven health benefits. Such as reducing the risk of heart disease, helping with blood sugar management and supporting gut health.

除了抗氧化特性外，杏仁还具有其他先前已被证实的健康益处， 如降低心脏病风险、帮助控制血糖以及支持肠道健康。

The small-but-mighty nut has some particularly high magnesium levels. The recommended daily magnesium intake is 420mg while 56g of almonds holds 153mg of magnesium as reported by Healthline.

这种小而强大的坚果还含有特别高的镁含量。 据Healthline报道，每日推荐的镁摄入量为420毫克，而56克杏仁就含有153毫克镁。

This makes it especially useful for type two diabetics as magnesium helps manage blood sugar while the high protein and fibre content can reduce feelings of hunger while not adding many carbs to your daily intake.

这使得杏仁对2型糖尿病患者特别有用，因为镁有助于控制血糖，同时高蛋白和高纤维含量可以减少饥饿感，而不会增加每日碳水化合物的摄入量。