Almonds are nutritious nuts that are rich in healthy fats, protein, fiber, antioxidants and various vitamins and minerals. There is some evidence that eating almonds may benefit skin health and help you achieve glowing skin. This article provides a detailed overview of how almonds may improve skin health and how many you should eat per day to maximize these benefits.
How Do Almonds Benefit Skin?
Almonds contain a variety of nutrients that play important roles in skin health:
- Vitamin E – Almonds are one of the best sources of vitamin E, providing 37% of the RDI in a 1-ounce (28 gram) serving. Vitamin E acts as an antioxidant that helps protect your cells from oxidative damage caused by free radicals. This type of damage can accelerate skin aging (1). Vitamin E also helps nourish and protect your skin to keep it healthy and glowing.
- Essential fatty acids – Almonds are rich in linoleic acid and alpha-linolenic acid, which are omega-6 and omega-3 fatty acids, respectively. Your body cannot produce these healthy fats on its own, so you must obtain them from food. They help keep your skin moisturized and strengthen your skin barrier to lock in moisture (2, 3).
- Protein – A 1-ounce (28 gram) serving of almonds provides 6 grams of protein. Protein is required to make collagen, a structural protein that keeps your skin strong and resilient (4).
- Zinc – Almonds provide good amounts of zinc, supplying 12% of the RDI in a 1-ounce serving. Zinc deficiency can lead to skin inflammation, lesions and delayed wound healing (5).
- Selenium – Almonds are an excellent source of selenium, providing 37% of the RDI per ounce. Selenium functions as an antioxidant and may help protect your skin from sun damage (6).
- Copper – Almonds contain copper, which is important for making melanin – the pigment that gives your skin its natural color. Copper deficiency can cause reduced melanin production, leading to pale skin (7).
In summary, almonds contain an array of vitamins, minerals and healthy fats that help nourish your skin and protect it from damage. Regularly eating almonds may lead to glowing, younger-looking skin over time.
How Many Almonds per Day for Skin?
There is no established daily recommendation for how many almonds you should eat specifically for skin health. However, studies suggest that eating 1–2 ounces (28–56 grams) per day provides the most skin-protecting benefits:
- In one study in 20 adults with metabolic syndrome, eating 2 ounces (56 grams) of almonds every day for 24 weeks significantly reduced measures of skin aging compared to a control diet without almonds (8).
- Another study showed that women who consumed about 1 ounce (28 grams) of almonds daily had increased skin hydration and improved skin barrier function after just 6 weeks, compared to a control group (9).
- Higher intakes above 2 ounces (56 grams) per day do not seem to provide additional skin benefits (10).
Based on these studies, 1–2 ounces or about a handful of almonds per day appears effective for improving skin health and achieving glowing skin over time.
Nutrient Profile of 1 Ounce (28 Grams) of Almonds:
| Nutrient | Daily Value |
|---|---|
| Calories | 163 |
| Fat | 14 g |
| Protein | 6 g |
| Carbs | 6 g |
| Fiber | 3.5 g |
| Vitamin E | 37% |
| Manganese | 32% |
| Magnesium | 19% |
| Zinc | 12% |
| Selenium | 12% |
| Copper | 11% |
Almonds are packed with important vitamins, minerals, healthy fats and fiber – all of which contribute to healthy, radiant skin.
Other Benefits of Eating Almonds
In addition to improving skin health, eating almonds provides many other benefits:
- Weight management – Despite being high in fat, almonds may help you lose weight when eaten in moderation. The fiber and protein keep you feeling fuller for longer to curb overeating (11).
- Reduced inflammation – Almonds contain powerful antioxidants that help fight inflammation in your body, which is the root of many chronic diseases (12).
- Lower LDL cholesterol – Eating almonds may reduce “bad” LDL cholesterol levels to promote heart health (13).
- Regulated blood sugar – The healthy fats, fiber and magnesium in almonds help prevent spikes and crashes in blood sugar levels (14).
- Improved digestion – Almonds act as a prebiotic to feed the friendly bacteria in your gut for better digestion (15).
Almonds make an exceptionally healthy snack or addition to your diet that provides significant benefits beyond just better skin.
Best Ways to Eat Almonds for Skin
Here are some simple tips to incorporate almonds into your diet:
- Enjoy a handful of raw almonds as a snack throughout the day.
- Spread almond butter on whole grain toast for breakfast.
- Top oatmeal or yogurt with sliced almonds and fruit.
- Toss slivered almonds into salads, stir fries and grain dishes.
- Make homemade almond milk by blending almonds with water.
- Use almond flour in place of regular flour for gluten-free baking.
- Blend almonds into smoothies and shakes for extra nutrition.
Aim to substitute almonds for less nutrient-dense snacks like chips, cookies or granola bars as often as possible.
Other Foods That May Promote Healthy Skin
While almonds are great for skin health, eating a varied, balanced diet with plenty of the following foods may also help achieve glowing skin:
- Fatty fish like salmon – excellent source of omega-3 fatty acids
- Walnuts – high in omega-3s
- Avocados – loaded with healthy fats
- Sunflower seeds – high in vitamin E
- Sweet potatoes – contain beta-carotene, which forms vitamin A in your body
- Broccoli – provides vitamin A, C and E
- Tomatoes – rich in lycopene, an antioxidant
- Green tea – packed with antioxidants
- Papaya – excellent source of vitamin C
- Kiwi – provides vitamin C and E
Focus on getting a variety of fruits, vegetables, healthy fats, lean proteins, whole grains and nuts like almonds in your diet. Stay hydrated and limit processed foods, excess sugar and refined carbs.
Precautions with Eating Almonds
Eating around 1–2 ounces of almonds daily is safe for most people. However, be aware of the following:
- Allergies – Almonds are among the most allergenic nuts. Discontinue use if you have an almond allergy.
- Weight gain – While almonds may aid weight loss, overdoing it can cause weight gain given their high fat content.
- Bloating – Some people experience bloating or discomfort when eating large amounts of almonds due to their fiber content. Reduce your intake if this occurs.
- Medications – High doses may interact with certain medications like statins and blood pressure medications.
- Oxalates – Almonds are high in oxalates, so those with kidney problems or certain types of kidney stones should limit intake.
As with most things, moderation is key when eating almonds. Around 1–2 ounces per day is enough to provide skin benefits without adverse effects in most people.
Conclusion
Almonds are among the best foods you can eat for glowing, youthful skin. Just 1–2 ounces (28–56 grams) per day provides an effective dose of antioxidants, healthy fats and other nutrients that may reduce skin damage, increase hydration and strengthen the skin barrier.
While almonds are great for skin health, it’s still important to eat a varied, whole food diet with plenty of fruits, vegetables, proteins and healthy fats for the best skin benefits.
Incorporate a handful of almonds into your daily diet along with other nutritious foods, and your skin is sure to reap the rewards of these super-powered nuts.
