Almonds may be more than just a crunchy snack -- they could be your body's natural armour against cellular damage.

A new study published in Scientific Reports shows that eating around 60 grams of almonds daily not only improves heart and brain health but also shields your cells from oxidative harm while boosting your body's natural defence systems.

Oxidative stress occurs when harmful molecules, known as reactive oxygen species, overwhelm your body's antioxidant defences. This imbalance damages DNA, accelerates ageing, and is linked to serious conditions including cancer and heart disease.

Almonds, however, are nutrient-dense seeds packed with vitamin E, healthy fats, magnesium, protein, fibre, and bioactive compounds like flavonoids and antioxidants. Together, they act as a cellular defence squad, fighting off free radicals and keeping DNA intact.

The study found that participants consuming over 60 grams of almonds daily saw a significant drop in oxidative stress markers such as MDA and 8-OHdG, alongside improved antioxidant enzyme activity.

Researchers highlight 60 grams -- about 40-45 almonds -- as the threshold for maximum protective effects. While smaller amounts still carry benefits, the full impact on reducing DNA damage and enhancing antioxidant defences appears at this intake level.

Getting 60 grams of almonds into your daily routine can be simple with a few creative swaps:

Beyond DNA protection, almonds support overall health in multiple ways:

A daily handful of almonds may not just fuel your body -- it may also safeguard it at the cellular level. Scientists say while moderate intake has benefits, crossing the 60-gram threshold offers maximum protection against oxidative stress, helping your heart, brain, and DNA stay healthier for longer.