A recent systematic review has found eating more than 60g of almonds every day may reduce cellular damage and improves the body’s defences.
Scientists analysed eight clinical trials to identify the benefits of almonds and found that daily consumption of over 60g of almonds could help lower oxidative stress due to their antioxidant properties.
Almonds are rich in protective antioxidant compounds, including vitamin E, polyphenols, and healthy monounsaturated fats, making them a promising dietary tool to combat oxidative stress.
However, the authors said more standardised trials should be conducted to pinpoint almonds’ optimal dosage, duration and form to maximise their antioxidant benefits before public health policy recommendations are made.
The authors said: “This meta-analysis shows that almond supplementation, particularly at doses > 60 g/day, reduces oxidative DNA damage (e.g., 8-OHdG), lipid peroxidation (e.g., MDA), and UA levels while enhancing SOD activity, suggesting its potential as a functional food for oxidative stress management.
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“However, the observed heterogeneity highlights the need for methodological consistency, such as standardised dosing and biomarker assessment, in future trials to optimise its benefits, especially for high-risk populations like smokers or those with chronic diseases.”
The trials included in the review consisted of a diverse pool of adult participants, including healthy adults, smokers and adults with chronic diseases.
Each trial used almonds as an intervention, with doses ranging from 5g to 168g per day and intervention lasting between four to 24 weeks.
Read more in the journal Nature.
