Eat This Daily For No Wrinkles (& How It Works)

Dr. Andrea Suarez explains:

Go nuts for…

Almonds! They’re rich in vitamin E (alpha-tocopherol), beta-sitosterol, squalane, protein, and fiber:

• Vitamin E acts as an antioxidant, protecting skin lipids.
• Lipids in almonds support the skin barrier and hydration.
• Protein is necessary for collagen synthesis.
• Fiber promotes gut health, indirectly benefiting skin.
• Polyphenolic compounds in almond skins (not the shells, the skins, the fibrous brown part that slides off if you blanch them) provide additional skin protection.

The science (yes, there have been almond intervention studies!):

1. 2019 Study:
   • Participants: 28 post-menopausal women with fair skin (Fitzpatrick phototype 1-2).
   • Design: 20% of daily calories from almonds vs. a calorie-matched snack.
   • Results: 9% decrease in facial wrinkles in the almond group, no change in oil production or barrier function.
2. 2021 Study:
   • Extended Duration: 24 weeks with a similar design as the 2019 study.
   • Findings: further wrinkle reduction and improvement in skin pigmentation.
   • Mechanism: vitamin E may reduce hyperpigmentation and support antioxidant defense.
3. UV Protection Study (2021):
   • Participants: healthy Asian women (18–45 years, Fitzpatrick phototype 2-4).
   • Method: daily almond snack vs pretzel snack for 12 weeks.
   • Outcome: increased skin resistance to UV damage in the almond group.

Obviously, a limitation is there is not really an option to make a RCT with a blinded control; “…and group B will only think they are eating almonds” doesn’t really work. Hence, interventional RCTs with a non-blinded control (the calorie-matched snack).

Almonds may not be the cure to all things, but they certainly are potent nuts. Best enjoyed, of course, as part of a healthy overall diet (Mediterranean diet is great), and it’s certainly advisable to take care of your skin from the outside too (sunscreen as a must; other things optional).

For more on all of this, enjoy:

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Want to learn more?

You might also like to read:

Why You Should Diversify Your Nuts

Take care!