Eating just two handfuls of almonds has been shown to help protect the body from stress and aging-induced damage that can fuel cancer-causing cell mutations.
Cells are under constant attack from a barrage of stressors, including pollution, UV radiation, processed foods and the body’s regular metabolism, all of which generate harmful free radicals that can damage DNA, proteins, and cell membranes over time, contributing to aging and many types of cancer.
Over time, repeated attacks overwhelm the cell’s ability to repair itself. If this damage affects genes that control growth and death, mutations accumulate, allowing abnormal cells to multiply unchecked, eventually forming tumors.
Nutrition scientists in Iran and Afghanistan reported that consuming almonds, around two large handfuls, significantly improved oxidative stress markers by reducing DNA and lipid damage while boosting antioxidant defenses.
The benefits were strongest with higher almond intake, likely due to their vitamin E, polyphenols, and healthy fats.
The results varied between studies, though, possibly due to differences in the ways almonds were prepared, such as salting or roasting, or the study subjects’ health.
Almonds are widely recognized as a nutritious food, but quantifying their specific health benefits has proven difficult due to inconsistent research findings stemming from key variables across studies, including differences in almond preparation methods (such as roasting versus raw), study durations, and characteristics of the people in the study.
The latest research consolidates previous studies and fragmented findings to better identify how and how much almonds benefit the body.
Eating roughly 60g almonds daily (about 2 handfuls) reduced oxidative damage, lowering DNA harm and lipid damage (stock)
After reviewing all the research, scientists focused on eight high-quality studies involving 424 people.
The studies tested different groups, including healthy adults, smokers, and people with chronic diseases, using almond doses ranging from a small handful, about five grams, to about six handfuls, or roughly 168g, per day for one to six months.
Almonds’ health benefits depend on the serving size. Eating at least two large handfuls daily, about 60g, made a significant impact.
Eating this amount reduced cell membrane damage by a statistically significant 0.46 units, lowered DNA damage by 5.83 units, and boosted the body’s natural defenses by 2.02 units.
Researchers have been trying to prove almonds’ anti-cancer impacts for years, since the 1997 report of the World Cancer Research Fund, which concluded that, while there are ‘theoretical reasons to believe that diets high in nuts and seeds might protect against some cancers, the evidence is currently lacking.’
Over two decades of research has revealed important connections between nut consumption and cancer prevention, with almonds emerging as a particularly promising food in this field.
Large observational studies spanning multiple countries have found that people who regularly eat nuts tend to have lower rates of certain cancers, particularly prostate cancer.
The evidence also suggests a potential protective effect against colon cancer in women, with those consuming just a small handful of nuts daily, about six grams, showing measurable benefits compared to those who did not eat almonds.
The figure, published in Advances in Nutrition, shows how eating different amounts of nuts affects a person’s risk of serious health problems. The solid red line shows whether more nuts lower risk (when the line goes down) or do not make much difference (when it is flat). The blue shaded area shows the confidence interval. When it is narrow, researchers are more certain
Population-level findings are supported by laboratory research showing that almonds may actively combat cancer development at the cellular level.
Animal studies have shown that eating an almond-rich diet can reduce the formation of precancerous growths in the digestive tract and may trigger natural anti-tumor defenses in the body.
Almonds pack a powerful nutritional punch, making them a favorite snack among dietitians and nutritionists.
A 2022 study in the journal Advances in Nutrition showed that eating 28 grams of nuts daily, such as almonds, walnuts, cashews, and pistachios, was associated with a 21 percent lower risk of cardiovascular disease, including heart attacks, strokes, and atrial fibrillation, an 11 percent reduced risk of dying from cancer, and a 22 percent lower risk of premature death from any cause.
The benefits likely come from their unique combination of healthy fats, fiber, and antioxidants that improve cholesterol, reduce inflammation, and support blood vessel function.
On top of being rich in vitamins that protect cells from oxidative damage, such as vitamin E, almonds contain monounsaturated fats that lower ‘bad’ LDL cholesterol.
Research has suggested that eating a handful of almonds with a meal can reduce blood sugar spikes by up to 30 percent, an effect comparable to a diabetes drug.
‘These findings support almonds as a functional food for oxidation management,’ the researchers said, adding that more rigorously controlled studies are required before implementing broad dietary guidelines to include more almonds.
Research has suggested that eating a handful of almonds with a meal can reduce blood sugar spikes by up to 30 percent (stock)
The researchers did not examine toxicity, but overeating almonds can have drawbacks. Two heaping handfuls of almonds contain around seven grams of fiber, around 27 percent of the daily recommended amount. Too much too fast could cause bloating, gas or diarrhea.
In rare cases, overeating almonds can cause vitamin E toxicity if the person is also taking a vitamin E supplement or a multivitamin containing vitamin E.
Vitamin E acts as a blood thinner. Very high doses may increase bruising or bleeding risk, especially if a person is taking blood-thinning medication, such as warfarin or aspirin.
People who are susceptible to kidney stones should also moderate their almond consumption. Almonds contain oxalates. The body converts excess oxalates into crystals that may form stones, especially when combined with low fluid intake or other risk factors
Still, a person would have to eat magnitudes more almonds than what is typical.
A 400mg vitamin E supplement plus 60g almonds, 15mg, is safe, reaching the 1,000mg upper limit would require eating 5.3 lbs (2.4kg) of almonds daily alongside the supplement.
Meanwhile, research shows the oxalate content in typical almond portions poses little risk when consumed as part of a balanced diet with adequate hydration.
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