Eating over 60 g of almonds a day can protect DNA and reduce oxidative damage

In the latest systematic review published in the journal Scientists have collected, synthesized and meta -analyzed the results of eight clinical trials to confirm and explain the impact of almond supplementation in adults.

The results of the review reveal a dose-dependent compound, in which the consumption of over 60 grams (G) almonds a day significantly reduces some of the cellular damage markers (especially MDA and 8-ohdg), and in some analyzes will improve the body’s antioxidant enzymes (SOD generally (SOD, generally, not significantly in the subgroup> 60 g).

These results confirm the role of almonds as potential functional food for oxidative stress management, although the authors emphasize that before considering public health policy recommendations, more normalized research is needed, especially taking into account the high variability of results and the impact of factors such as almond preparation, basic status of oxidative stress and characteristics of participants.

Background

The cells are in a constant attack of reactive forms of oxygen (ROS), unstable molecules, which are known to damage lipids, proteins and even DNA, which causes mutations and associated diseases. Oxidative stress is an imbalance between these destructive free radicals and the antioxidant defense of the body, tightened by environmental pollution and bad behavioral choices (e.g. non -optimal diets and smoking).

Over time, cell damage through ROS accumulates and has been identified as the main cause of chronic conditions, including cardiovascular (CVD), diabetes, cancer and neurodegenerative disorders.

Current oxidative stress studies include the estimation of biomarkers such as MalondIdaldehyde (MDA) in the event of lipid damage, 8-hydroxy-2′-deoxyguanosine (8-ohdg) in the event of DNA damage and antioxidant enzymes, such as peroxides (SOD) as evidence of patient’s antioxidant. Despite these supervision and diagnostic techniques, the global burden of oxidative stress is constantly increasing.

Almonds (in particular tree or tree fruits) are rich in protective antioxidant compounds, including vitamin E, polyphenols and healthy monooned fats, which makes them a promising dietary tool to combat oxidative stress. While previous studies were encouraging, their limited sample sizes meant that the disturbing and uncomfortable results, requiring comprehensive analysis to consolidate their accumulated evidence.

About review

The current systematic review concerns this gap of knowledge by combining data and re -processing of data from several randomized controlled tests (RCT) aimed at quantifying the impact of almond consumption on oxidative stress. The review took place after the preferred reporting positions for systematic reviews and guidelines of meta -analysis (Prisca).

A comprehensive search for literature included a non -standard search for keywords of several internet scientific repositories, including Scopus, Pubmed/Medline and a scientific network of database initiation until January 2025. A two -phase screening process was used to identify adult publications (≥ 18 years), in which supplementation of any form was an intervention, and using status Oxidation was used for oxidation. All RCT or crossover attempts that meet these criteria have been included in subsequent analyzes.

The separated data included the estimates of key biomarkers and analyze the use of a model of random effects to combine results and calculate the average weighted difference (WMD; general effect). Most importantly, a subgroup analysis was carried out to determine whether the almond dose, in particular less than 60 grams a day, influenced the observed results.

Review the findings

The title, abstract and full text tests identified eight high -quality attempts (five parallel RCT and three crossover attempts), which met the inclusion criteria (n = 424 participants). Summary statistics have revealed that the research populations included were varied, including healthy people, smokers and patients with chronic diseases. Almond interventions differed in dose, from 5 to 168 grams a day and lasted from four to 24 weeks.

The results of meta -analysis revealed that the antioxidant effect of almonds is partly dependent on the dose. While lower doses showed minimal impact, supplementation 60 grams or more a day (~ 2 a large handful) caused a significant improvement in specific key biomarkers, especially those indicating cell damage (MDA and 8-ohdg).

MDA levels, lipid peroxidation product, reduced by a weighted average difference -0.46 (p = 0.002) in a high dose subgroup, and 8 -oHDG, oxidative marker of DNA damage, was lowered by -5.83 (P < 0.001). In addition, the body's endogenous antioxidant defenses were observed to be improved overall, with SOD activity increasing by 2.02 (p = 0.008) in the pooled analysis, though the >The subgroup 60 g/day did not achieve statistical significance.

Almond consumption also led to a small but significant reduction in uric acid levels (WMD = -0.64, p = 0.009), which suggests that the authors may be associated with inhibiting the activity of xanthine oxidase, a key source of uric acid and reactive oxygen. Its influence on glutathione peroxidase (GPX) was not statistically important. In particular, heterogeneity assessments have shown a high degree of variability in research for some results (I²> 90%), which means that the differences in research design, preparation of almonds (raw vs. roasted, Blanched vs. non -company), loss of polyphenols from skin removal, potential genetic genetic genetic variability in genetic color in genetic color. Microbiota and systemic oxidative status probably contributed to inconsistent results.

Conclusions

This systematic review and meta -analysis provide evidence that almond supplementation can help in dealing with oxidative stress, especially for some biomarkers, and that the benefits for MDA may be more visible at doses higher than 60 grams a day. Not all biomarkers reacted in a way depending on the dose, and the improvement of SOD was observed in general, but not significantly in a high dose subgroup.

These discoveries confirm the almond classification as potential functional food. Despite this, the high variability between research emphasizes the critical need for future research. The authors call for more normalized attempts to indicate the optimal dose, duration and formation of almonds to maximize their antioxidant benefits, preferably using consistent methods of almond preparation and stratifying participants through the output levels of oxidative stress to better direct the population, which will most likely benefit.