A recent study says eating almonds daily not just improves your brain and heart health but also shields your body cells from oxidative harm and enhances your body’s natural defence systems.
However, it is important to note that benefits depend on the dose and how these nuts are prepared.
Almonds are a great source of vitamin E, magnesium, and fibre and also contain healthy fats, protein, and antioxidants.
The research, published in the journal Scientific Reports, says consuming over 60 grams of almonds significantly reduces certain markers of cellular damage – notably MDA and 8-OHdG. It also improves your body’s antioxidant enzymes. Almonds work as a potential functional food for managing oxidative stress.
How do almonds reduce oxidative stress?
Oxidative stress happens when there is an imbalance between the production of reactive oxygen species and your body’s ability to counteract them with antioxidants. This imbalance can lead to cellular damage and is implicated in various diseases, some even life-threatening, like cancer.
However, almonds are nutrient-dense seeds packed with various macro- and micronutrients like healthy fats, flavonoids, and antioxidants – which form a cellular defence squad, fighting off free radicals and keeping your DNA intact.
For the study, scientists said those who ate over 60 grams of almonds daily experienced significant improvements in antioxidant status. This reduced key biomarkers of oxidative stress, which directly translated into healthier DNA and better-protected cells.
Why is 60 grams the magic number?
According to the scientists, 60 grams is not just a casual handful tossed into a trail mix, which means around 40-45 almonds should be consumed in a day.
At this intake, almonds form a protective threshold through the bioactive compounds that can reduce DNA damage, combat lipid peroxidation, and boost antioxidant defences. Experts say that even though eating fewer almonds has benefits, the full protective effect seems to kick in once you cross that 60-gram line.
Easy ways to incorporate almonds into your daily diet?
While we may think it is easy to add 60 g of almonds to our routine, in practice, it may not be possible. Here are a few simple and tasty options:
- Roast almonds lightly in a pan along with a teaspoon of ghee and pink salt
- You can blend almonds or the same amount of almond butter into smoothies for adequate nutrition and creaminess
- Chop almonds and mix them into your oatmeal, yogurt, or cereal bowls
- Use almond butter on whole-grain toast or as a dip for fruit
- Combine almonds with other nuts and seeds for variety and sustained energy
- Chop or grate almonds and sprinkle them over salads, curries, or stir-fries for crunch
Other health benefits of eating almonds
Apart from protecting your DNA, almonds have other health benefits, which include:
Help control blood sugar
Almonds are low in carbs but packed with healthy fats, protein, and fibre – making them a perfect choice for those who have diabetes. Another boon of almonds is their remarkably high amount of magnesium, which helps in blood sugar management.
Lowers blood pressure levels
The magnesium in almonds lowers blood pressure levels, which otherwise is a leading driver of heart attacks, strokes, and kidney failure. A deficiency in magnesium is linked to high blood pressure.
Lowers cholesterol
High levels of low-density lipoproteins, or LDLs, in your blood, or the bad cholesterol, are a well-known risk factor for heart attacks and strokes. Studies say almonds are effective in lowering LDL.