A new study suggests that eating around 50 almonds daily could significantly reduce oxidative stress and help protect DNA, pointing to yet another reason to include this nutrient-rich nut in your daily diet.
Researchers found that participants who consumed approximately 50 almonds a day — about 1.5 ounces or a large handful — over several weeks showed notable reductions in biomarkers of oxidative stress. Oxidative stress occurs when free radicals overwhelm the body’s antioxidant defenses, damaging cells and DNA and contributing to aging and chronic diseases such as cancer and heart disease.
The study, published in a peer-reviewed journal, analyzed blood samples from healthy adults before and after the almond intervention. Results indicated a measurable improvement in antioxidant capacity and a decrease in markers associated with DNA damage.
“Almonds are rich in vitamin E, magnesium, healthy fats, and bioactive compounds, all of which may contribute to their protective effects,” the lead researcher noted.
This isn’t the first time almonds have been linked to health benefits. Previous research has shown their role in lowering bad cholesterol (LDL), supporting heart health, and improving satiety.
While 50 almonds may sound like a lot, nutritionists say they can easily be spread throughout the day — added to oatmeal, blended into smoothies, or eaten as snacks.
Experts caution, however, that almonds are calorie-dense, so individuals looking to manage weight should be mindful of portion sizes or substitute almonds for other snacks.
With growing evidence supporting their health benefits, almonds may well be more than just a crunchy snack — they could be a powerful tool in promoting long-term cellular health.
