How Many Almonds Should You Take a Day?

Eating almonds has proven to be extremely good for ages. A recent study found that it protects body cells from oxidative damage and improves heart and brain health. 

Almonds are rich in Vitamin E, fibre, magnesium, protein, healthy fats, and antioxidants, making them a nutrition-rich, dense food option. 

the report was published in Scientific Reports. It stated that consuming more than 60 grams of almonds daily can reduce cellular stress, especially MDA and 8-OHdG. It also improves antioxidant enzyme activity, making almonds a functional food to tackle oxidative stress. 

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How Almonds Fight Oxidative Stress?

When harmful reactive oxygen species overwhelm the body's antioxidant defenses, they damage the DNA and cells. This condition is known as oxidative stress. The imbalance is connected to chronic illnesses like cancer. 

Almonds are packed with nutrients, healthy fats, and flavonoids that prevent damage by preventing free radicals, reducing oxidative stress. 

Why 60 Grams Only?

Researchers suggest that the protective effects of almonds work best at 60 grams only. 60 grams consists of 40-45 almonds. If taken on a regular basis, this amount can lower the DNA damage, reduce lipid peroxidation, and boost antioxidant defenses. 

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Eating fewer almonds also results in some health benefits, but the full impact is applied at 60 grams. 

Easy Ways to Add Almonds to Your Diet

• You can make a quick snack by roasting almonds with a little ghee and pink salt.
• Blending almonds or almond butter into smoothies can result in health benefits.
• You can add chopped almonds to your oatmeal and yoghurt.
• Spread almond butter on whole-wheat bread toasts or use it as a dip.
• Sprinkle chopped almonds on salads and curries.

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Other Health Benefits

Almonds control the blood sugar level. It is lower in carbs but high in magnesium, fibre, and protein. It is helpful to people with diabetes. 

Magnesium in almonds reduces hypertension, decreasing the risk for heart attacks and strokes. 

It manages the cholesterol level in the body. It helps cut the 'bad cholesterol', preventing the risk of heart attacks and strokes.