According to research published in Scientific Reports, eating around two ounces of almonds each day may improve the body’s defences against oxidative stress.
The analysis covered eight separate studies. In total, 424 participants were involved, ranging from healthy adults to those with obesity, high cholesterol, coronary artery disease, and smoking histories. The findings suggest almond consumption could benefit a wide range of people.
Almond Consumption Shows Dose-Dependent Health Benefits
The studies reviewed ranged from 4 to 24 weeks, with participants consuming between 5 and 168 grams of almonds daily. Researchers found that eating at least 60 grams — about two ounces, or 22 almonds — produced the clearest benefits.
Those who consumed this amount showed significant reductions in markers of oxidative stress, including malondialdehyde (MDA) and 8-hydroxy-2′-deoxyguanosine (8-OHdG). They also recorded small but meaningful reductions in uric acid, another biomarker of cellular damage.
The researchers concluded that almonds’ antioxidant compounds, such as vitamin E and polyphenols, likely play a key role in these protective effects.
Expert Insights on Almonds and Oxidative Stress
Dr Ligresti, who was not involved in the study, said the findings confirm what many nutrition experts already believed about almonds.
“This systematic review serves to strengthen and quantify this expected relationship, providing more robust evidence that a specific, higher dose of almonds can produce a measurable biological effect, confirming their long-held reputation as a healthy food.”
“Identifying accessible, food-based strategies like almond consumption offers a proactive and low-risk approach to disease prevention and health management that can empower individuals to improve their long-term well-being.” He added.
Calorie Considerations and Portion Control
While the study suggests benefits from daily almond consumption, experts also warn about portion control. Dr Cheng, a physician who treats patients with type 2 diabetes, stressed that almonds are calorie-dense.
“So they should be used to replace a snack and not on top of their normal diet,” she said. “We do not want patients who have obesity or diabetes to be gaining weight from these calorie-rich snacks. Swap out the bag of chips for some almonds instead. It can help prevent cellular damage.”
A serving of 60 grams contains around 350 calories, making moderation important, particularly for people managing weight or chronic conditions.
Practical Applications for Almonds in Everyday Diets
Registered dietitian Monique Richard said almonds’ versatility makes them easy to add into meals without overwhelming flavour.
“They are versatile, provide a beautiful crunch and texture, and if you’re not an almond lover can still be incorporated in a variety of dishes without being too conspicuous but providing a plethora of benefits.”
She noted that one serving equals “approximately 22 almonds.”
The study strengthens evidence that almonds are more than just a snack — they can act as a protective, food-based strategy against oxidative stress and long-term cellular damage. Swapping processed snacks for a handful of almonds could be a small change with significant health benefits.