Eating almonds may help reduce wrinkles and uneven skin tone? Experts weigh in

While some suggest that incorporating almonds into your daily diet may have potential benefits for skin health, including the reduction of facial wrinkles, experts urge it’s important to approach such claims with a balanced perspective.

Citing research by the University of California (UC), phytonutrient chemist Dan Gubler said eating half a cup of almonds daily in place of typical calorie-matched snacks may be an effective means of improving the appearance of facial wrinkles and skin tone, especially among postmenopausal women with Fitzpatrick skin types I and I.

We decided to ask our in-house experts whether almonds can prevent wrinkles. Before we dive into what they had to tell us, here’s what to know about the benefits of almonds.

Why have almonds?

As we all know, almonds are a good source of vitamin E, antioxidants, and healthy fats, essential for maintaining your health. “Antioxidants help protect the skin from oxidative stress, and vitamin E contributes to skin hydration,” said skin expert and cosmetologist Dr Geetika Mittal Gupta.

Agreeing, Saranya U, dietician and nutritionist, HCL Healthcare said almonds are packed with essential nutrients that promote skin health and combat the signs of ageing. “They are rich in vitamin E, a powerful antioxidant known for its ability to neutralise free radicals that can damage skin cells and lead to premature ageing. By fighting oxidative stress, vitamin E helps maintain the elasticity and suppleness of the skin, reducing the appearance of wrinkles and fine lines,” said Saranya.

Moreover, almonds contain healthy fats, such as omega-3 fatty acids and monounsaturated fats, which help nourish the skin from within, keeping it hydrated and plump. “These fats also support the skin’s natural barrier function, protecting it from environmental aggressors and retaining moisture,” said Saranya.

According to Saranya, in addition to their skin-loving nutrients, almonds are also a good source of protein, which is essential for collagen production—the protein responsible for maintaining skin structure and firmness.

How to have them?

Including half a cup of almonds in your daily diet can be as simple as enjoying them as a snack, adding them to salads, or blending them into smoothies, mentioned Saranya.

Is it a foolproof way to prevent wrinkles?

The effectiveness of almonds in preventing wrinkles may vary from person to person, and results can be influenced by various factors such as genetics, overall diet, and skincare habits,” said Dr Gupta.

Wrinkles happen with age (Source: Freepik)

However, experts like Dr Gupta said it’s crucial to note that relying solely on almonds “may not be a comprehensive solution” for preventing wrinkles. “A holistic approach to skincare, including a well-balanced diet, proper hydration, sun protection, and a consistent skincare routine, is essential for maintaining healthy skin,” said Dr Gupta.

While almonds can be a nutritious addition to your diet, it’s important “not to expect miraculous results and to prioritise a well-rounded approach to skincare for the best outcomes”, Dr Gupta stressed. She added, “Consulting with a skin expert or dermatologist can provide personalised advice based on an individual’s specific skin type, concerns, and overall health is advised.”

Saranya too mentioned that it’s important to remember that while almonds can contribute to overall skin health, they should be part of a balanced diet that includes a variety of nutrient-rich foods.

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