Almonds are rich in many vitamins for the skin, including vitamin E. Here, we break down the benefits of almonds for the skin, according to experts such as a dermatologist, cosmetic chemist, and nutritionist.
Have you weather-proofed your skin-care routine for winter yet? With November aptly known as National Healthy Skin Month, it’s important to remember that just like your wardrobe, your skin-care routine should be refreshed for the colder, drier months ahead.
While many dermatologists recommend swapping lightweight creams for richer formulas once the temperatures start to dip, there may be yet another element to your routine that could do for some change come winter: your snacking habits. Yep, seriously. According to the experts we spoke to, consistent munching — on almonds, specifically — may be good for your skin.
Almonds for Your Health
Before we can talk about the proposed skin benefits of almonds, we first have to speak to how the nut aids in one’s overall health. Almonds, a tree nut, are “a nutrient-dense powerhouse,” says DJ Blatner, a registered dietitian nutritionist based in Chicago. “One serving of almonds contains 13 grams of ‘good’ unsaturated fat, one gram of saturated fats, four grams of fiber, six grams of plant-based protein, and 20 percent of the daily recommended value of magnesium and vitamin E, all which can provide many health benefits.”
Aside from making for a tasty snack that can help to maintain energy levels and keep you feeling full longer, according to Blatner, almonds also offer health benefits, such as lower cholesterol.
But does that mean almonds could be a nourishing treat for the skin when ingested? Yes! “In the sense that they are a low-glycemic-index food and have 6 grams of plant-based protein, yes,” says Mona Gohara, MD, a board-certified dermatologist based in Connecticut. “What is good for the heart can be good for the skin.”
The Skin Benefits of Almonds
Given what we know about almonds and how they nurture the body on an internal level, how, exactly, are almonds good for the skin? For starters, as mentioned above, they’re rich in vitamin E, which is an antioxidant that helps prevent oxidative damage to cells by working to remove free radicals — caused by UV rays, pollution, and other environmental factors — both topically and internally.
In fact, one serving of almonds contains about 50 percent of the recommended daily value of the vitamin. This averages to about 23 almonds, according to Blatner, and is enough to help reap those good-for-you benefits.
Hyperpigmentation
As we touched on above, vitamin E is a powerhouse ingredient in that it fights off free-radical damage both in and out of the body. In terms of your skin, this could mean that the vitamin helps with hyperpigmentation (a.k.a. dark spots), which is the “overproduction and irregular distribution of melanin in the skin,” Nancy Samolitis, MD, a board-certified dermatologist in Long Beach, California, previously told Allure.
Generally speaking, hyperpigmentation is often caused by sun exposure, which can create uneven pigment, leading to the aforementioned dark spots. When applied topically via a skin-care product, vitamin E can help fight off the free radicals that cause those marks.
“Almonds also have some elements, such as copper, which may help with hyperpigmentation,” adds Dr. Gohara.
Fine Lines and Hydration
Along with potentially working to prevent hyperpigmentation, almonds are also chock-full of linoleic acid, an essential fatty acid, which aids in hydration. ”Linoleic acid is the building block of our skin barrier,” says Dr. Gohara.
Recent research published in the scientific journal Nutrients found that postmenopausal women with certain skin types who ate two ounces of almonds — which, again, are rich in linoleic acid — a day had a 16 percent reduction in wrinkle severity. The randomized, controlled study1 by researchers at the University of California, Davis and funded by the Almond Board of California, found that the 56 participants discovered that by weeks 16 and 24, the daily consumption of almonds “may improve several aspects of photoaging, such as facial wrinkles and pigment intensity in postmenopausal women.”
“The results are impressive — the daily consumption of almonds may be an effective contributor to improving facial wrinkles among postmenopausal women,” says Dr. Gohara. “A double-blind placebo-controlled study would have to be done to confirm the benefits, but suffice it to say that it is not a bad idea to eat a healthy nut filled with fatty acids to promote skin health. This is a better choice than a donut.”
Of course, if you choose to pass on snacking on both almonds and the donut (we hope you don’t, though), you can also apply pure almond oil topically for extra nourishment. “Almond oil is rich in squalene and vitamin E to leave skin soft and smooth,” says cosmetic chemist Ginger King, who is based in New Jersey. And as Dr. Gohara adds, “The oil base makes it a good hydrator, as well.”
The Bottom Line
Next time you find yourself wandering the snack aisle in the grocery store, ask yourself: Can this be a good addition to my skin-care routine? Turns out, if the food in hand is a bag of almonds, it very well could be.
“Will almonds make you look 20, or make your acne go away? No,” says Dr. Gohara. “But can they help to maintain healthy skin? Sure.”