Can Almonds Benefit Your Skin? Science-Backed Insights

As the body’s largest organ system, your skin is the first and last line of defense against the outside world. Emerging research suggests that what you eat may influence how your skin looks and feels. That’s why the Almond Board of California is investing in innovative research to explore how almonds may support skin health and overall wellness.

Almond nutrients that may support skin.

Almonds are one of the most nutrient-dense foods around. Several key nutrients found in almonds are linked to skin health, making them a delicious addition to daily beauty routines:

• Vitamin E: Almonds are rich in antioxidant vitamin E, delivering 50% of your daily recommended needs in one serving (1 ounce/28 g). This natural form of vitamin E (d-alpha-tocopherol) is more potent than synthetic forms found in dietary supplements and may help protect cells from the damaging effects of free radicals, caused by pollution, UV rays from the sun, cigarette smoke and other environmental and intrinsic factors. .
• Zinc: With 8% of the Daily Value per almond serving, zinc contributes to the integrity of healthy skin.
• B vitamins: Almonds offer 25% of the Daily Value for riboflavin and 6% of the Daily value for niacin – two B vitamins that contribute to the maintenance of normal skin.
• Copper: Almonds are a high source of copper, which plays a role in skin and hair pigmentation.
• Linoleic acid: This essential fatty acid helps prevent skin dryness. A one ounce serving of almonds has 3.5 grams of linoleic acid.

Almonds and the gut-skin connection.

Maintaining a healthy gut microbiome is essential for overall wellbeing and can also have implications for your skin health. Research on the link between almonds and gut health is growing, and results from several studies indicate eating almonds may provide potential benefits on gut microbiome and overall gut health.

How do almonds affect skin health?

Recent studies have explored how eating almonds affects wrinkle severity, skin tone and UV resistance in certain populations. While initial results cannot be generalized to all populations, the findings are encouraging, suggesting that eating almonds may offer potential benefits to help your skin from within and support healthy ageing. To confirm the results, additional research should include larger, more diverse populations and longer study periods. Meanwhile, new investigations into skin health are in progress.