- A person’s oxidative health refers to their body’s ability to keep a good balance of free radicals and antioxidants that when imbalanced, could damage body cells.
- Oxidative stress can be caused by a number of lifestyle factors, including eating an unhealthy diet.
- Past studies show that eating certain foods high in antioxidants, like nuts, may help lower a person’s risk for oxidative stress.
- Now a new study says that eating about 2 ounces of almonds a day may help lower oxidative stress and improve oxidative health, thus prolonging health span.
A person’s oxidative health refers to their body’s ability to keep a good balance of two specific molecules — free radicals and antioxidants — that, when imbalanced, could damage body cells.
That imbalance, known as oxidative stress, can be caused by lifestyle factors such as smoking, leading a sedentary life, drinking too much alcohol, and having an unHealthy diet. It has also been correlated with environmental factors such as pollution and radiation.
Oxidative stress has been linked to a number of diseases, including high blood pressure, kidney disease, type 2 diabetes,
“It is crucial for researchers to find new ways for people to lower oxidative stress because this […] imbalance between free radicals and antioxidants is a key underlying factor in the development and progression of numerous chronic diseases, including cardiovascular disease, cancer, and neurodegenerative disorders, as well as the general aging process,” Rosario Ligresti, MD, FASGE, chief of the Division of Gastroenterology and director of The Pancreas Center at Hackensack University Medical Center in New Jersey, explained to Medical News Today.
“Oxidative stress can impair insulin secretion from the pancreas and contributes to insulin resistance in the body’s cells,” added Jennifer Cheng, DO, chief of endocrinology at Hackensack Meridian Jersey Shore University Medical Center in New Jersey. “Oxidative stresses can also damage blood vessels leading to increased risk of damage leading to myocardial infarction [and] cerebrovascular accident.”
Past studies have shown that eating certain foods high in antioxidants, like leafy greens, citrus fruits, berries, and nuts may help lower a person’s risk for oxidative stress.
For this study, researchers analyzed data from eight different studies, encompassing 424 study participants. In addition to Healthy participants, the studies included participants who had overweight or obesity, smoked, or had a chronic disease like coronary artery disease or high cholesterol.
The amount of almonds study participants consumed ranged from five to 168 grams (g) a day, for periods of four to 24 weeks.
Upon analysis, scientists found a dose-dependent link where eating more than 60 g — or about 2 ounces (oz) — of almonds each day helped to significantly reduce certain markers of cellular damage, including malondialdehyde (MDA) and
Researchers also reported those who consumed more than 60 g of almonds daily had improved antioxidant defenses, and small but significant reduction to their uric acid levels, which is also considered to be a biomarker of oxidative stress.
Ligresti — who was not involved in this study — commented that its findings are not entirely surprising, as almonds are well-known to be rich in antioxidants like vitamin E and polyphenols, which are compounds known to combat cellular damage.
“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,” he continued.
“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,” Ligresti told us.
As a doctor who treats patients with type 2 diabetes regularly, Cheng — who was also not involved in this study — said that almonds could be a good snack for patients who are looking to reduce their oxidative stress. However, she added, it is important to remember that almonds have a good amount of calories — approximately 350 calories per 60 g.
“So they should be used to replace a snack and not on top of their normal diet,” Cheng continued. “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.”
Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, likewise not involved in the study, offered MNT her top tips on on how incorporate more almonds into one’s diet.
“Sometimes you feel like having a nut, and sometimes you don’t, but fortunately for us, almonds can be a great addition to many dishes or as a snack by themselves,” Richard said. “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 pointed out that the study amount of 60 g or 2 oz of almonds “equates to approximately 22 almonds,” which “is an appropriate serving size.”
Richard recommends trying almonds:
- briefly toasted in a pan to top salads, soups, muffins, breads, or desserts
- made into a butter by pureeing with a dash of salt and honey to top toast, fruit, or yogurt
- tossed sliced or slivered into noodle or rice bowls, stir-fries, and salads
- pulsed in a blender to crush for a savory breaded crust to add to baked or pan-seared fish, tofu, or as a topping for yogurt or French toast
- added whole or sliced to granola, trail mix, or enjoyed plain with whole fruit or dark chocolate.
“If you need more ideas to up your oxidative stress fighters, get creative in the kitchen, please that palate further, or have an almond allergy and are looking for alternatives, I recommend connecting with a registered dietitian nutritionist (RDN),” Richard advised.
