How almonds can help fight oxidative stress

Have you ever wondered why some foods are called "superfoods" and how they can help your body? Almonds, one of the world’s favorite nuts, are getting a lot of attention in the science world for their powerful health benefits. A recent systematic review and meta-analysis published in Scientific Reports looked into how almonds affect the body’s fight against oxidative stress. Let’s dig into what this means, why it matters, and how you can make the most of this tasty snack for your health.

What is oxidative stress and why does it matter?

Your body is always working hard to keep itself healthy, but sometimes harmful molecules called reactive oxygen species (ROS) can build up. When there are too many of these, and not enough antioxidants to balance them out, it creates a problem called oxidative stress. Over time, oxidative stress can damage important parts of your cells, like DNA, proteins, and fats. Scientists have found that this damage is linked to many long-term health problems, including heart disease, diabetes, and even some types of cancer. For more background on how our bodies change as we age and why some organs age faster than others, check out this helpful summary from SlothMD.

Why are almonds special?

Almonds aren’t just delicious and crunchy—they’re packed with nutrients that help your body stay strong. They’re rich in vitamin E, which acts as a powerful antioxidant, as well as polyphenols and healthy fats. These nutrients work together to help neutralize those harmful ROS and keep your cells healthy. But do almonds really make a difference in our bodies’ natural defense systems? That’s what the scientists wanted to find out.

The science: What did researchers do?

Scientists searched through lots of studies to find the best evidence. They only included high-quality experiments called randomized controlled trials and crossover trials, which are the gold standard for testing whether something really works. The scientists focused on adults (18 and older), including people who were healthy, smokers, or who had health problems like heart disease or diabetes. They looked at studies where people ate different amounts of almonds, in various forms—whole, powdered, or even as almond oil.

To measure the effects, they checked for changes in special markers in the blood that show how much oxidative stress is happening. Key markers included malondialdehyde (MDA), which signals damage to fats; 8-hydroxy-2’-deoxyguanosine (8-OHdG), which signals DNA damage; uric acid (UA); and antioxidant enzymes like superoxide dismutase (SOD) and glutathione peroxidase (GPx). For a deeper dive into the role of antioxidants in health, you can explore this scientific review about how dietary antioxidants affect chronic diseases here.

What did they find about almonds and oxidative stress?

The results from eight studies (with 424 adults) showed something interesting: eating more than 60 grams of almonds every day (that’s roughly two handfuls) made a real difference. People who ate this amount had lower levels of MDA and 8-OHdG, meaning less damage to their fats and DNA. They also had lower uric acid, which is good for reducing the risk of some diseases. Plus, their bodies made more of the enzyme SOD, which helps protect cells from ROS. However, there was no big change in another antioxidant enzyme called GPx.

These findings match what researchers have seen before: eating nuts like almonds can boost your heart and metabolic health, as shown in this review of almond clinical trials here. For those interested in how diet can affect brain health, you might like SlothMD’s overview of the DASH diet and Alzheimer’s risk here.

Why does the amount and type of almonds matter?

The positive effects were mostly seen when people ate more than 60 grams per day. Lower amounts didn’t have as much impact. Also, the way almonds are prepared matters. For instance, most of the healthy polyphenols are in the almond skin, so eating whole, unblanched almonds is better. Roasting can reduce some antioxidants, while blanching (removing the skin) gets rid of a lot of those helpful compounds. If you want the most benefit, choose raw or dry-roasted almonds with the skin on.

What does this mean for you?

If you’re looking for a simple way to boost your body’s defenses, adding a couple of handfuls of almonds to your daily diet may help reduce the damage caused by oxidative stress. This could be especially helpful for people at higher risk of chronic diseases, like smokers or those with heart problems. But remember, everyone’s body is different, and more research is needed to find the best amount and type of almonds for each person. For even more information on how nuts can benefit your health, take a look at this recent review here.

As always, talk to your healthcare provider before making big changes to your diet. With tools like SlothMD and new advances in health AI, it’s easier than ever to stay informed and make choices that support your long-term health.