For many, almonds are just that 4 pm snack when the stomach growls. But according to recent research published in The Journal of Nutrition, eating over 60 grams of almonds every day does a lot more than kill hunger pangs. It can actually protect your DNA and reduce oxidative stress, one of the invisible troublemakers behind ageing, inflammation, and disease.The science behind almond powerOxidative stress sounds complicated, but it is essentially what happens when your body is flooded with harmful free radicals, unstable molecules that damage cells and speed up ageing. Over time, this silent chaos chips away at your health, increasing your risk of chronic illnesses.These nutrient-dense seeds are loaded with vitamin E, healthy fats, flavonoids, and antioxidants. Together, they form a cellular defence squad, fighting off free radicals and keeping your DNA intact. As the study explains, people 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.Building on earlier researchThis is not the first time almonds have flexed their protective powers. A landmark randomised controlled trial tested 84 grams of almonds daily in young male smokers—arguably one of the toughest environments for oxidative damage. The results were striking: oxidative DNA damage dropped by about 28 per cent, lipid peroxidation (fat damage in the body) fell by 34 per cent, and DNA strand breaks decreased by 23 per cent. Even more impressively, antioxidant enzyme activity improved.In other words, almonds worked even when the odds were stacked against them, laying the groundwork for current findings. The latest study reinforces that almonds are not just heart-healthy; they may actually slow down cellular wear and tear.Why 60 grams daily is the magic numberYou have probably heard health gurus praise almonds for brain function and heart protection, but this study sets a new benchmark. Sixty grams is not just a casual handful tossed into a trail mix. We are talking about 40 to 45 whole almonds, a deliberate daily serving.At this intake, almonds hit what researchers call a “protective threshold”. The bioactive compounds reach levels strong enough to reduce DNA damage, combat lipid peroxidation, and boost antioxidant defences. Eating fewer almonds still has benefits, but the full protective effect seems to kick in once you cross that 60-gram line.How to include 60 grams into your daySixty grams is roughly two servings, and with a little creativity, you can spread them throughout your day without it feeling like a chore.Snack smart: Keep a small container of raw or roasted almonds at your desk for mid-morning or late-afternoon cravings.Smoothie upgrade: Blend a handful of almonds or a spoonful of almond butter into your morning smoothie for creaminess and a nutrient boost.Breakfast crunch: Sprinkle chopped almonds over oatmeal, yoghurt, or cereal bowls.Lunch and dinner twist: Add slivered almonds to salads, curries, or stir-fries for crunch and texture.Spread the love: Swap your usual toast topping for almond butter, or use it as a dip with apple slices.Nutty mixes: Combine almonds with walnuts, cashews, and pumpkin seeds for a satisfying trail mix.Beyond DNA: the bigger almond pictureProtecting your DNA might sound like something out of a sci-fi novel, but it is central to long-term health. When your cells are safeguarded from oxidative stress, your immune system works better, ageing slows down, and inflammation is kept in check. That means fewer wrinkles, stronger defences against disease, and an overall boost in energy and wellbeing.And let us not forget the classic almond benefits: better heart health, improved cholesterol levels, enhanced brain function, and more stable blood sugar.
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