Eat Almonds Daily for Clearer Skin and Fewer Wrinkles

Almonds make for a very healthy snack. They are extremely nutritious and are a rich source of antioxidants, proteins, fats, vitamins and minerals. They can lower blood pressure, reduce blood sugar and are good for weight management among other benefits.

Almonds are also very good for maintaining a healthy and youthful skin because of the natural compounds found in them.

Acne Reduction
New research has found that eating almonds on a daily basis can help reduce acne and improve skin health. The study published in Nutrients January 2026 found that when a group of young adults aged 18-35 years ate 60 g of unsalted whole almonds with the skin daily for 20 weeks, they had fewer acne spots and their skin also showed improvement compared to the other group that had cereal‑pulse snack with the same calories.

Beyond visible skin changes, almonds seemed to boost skin health in other ways by increasing diverse skin bacteria, which is linked to better healthy skin.

The participants also reported feeling less anxious and more confident about their appearance as their skin health became better.

The study suggests that almonds could be a helpful addition to acne care. While they don’t replace medical treatments, regular almond intake may support clearer skin, healthier microflora, and improved quality of life.

Anti-Aging and Wrinkle Reduction
Almonds are a best dietary source of vitamin E, which is an essential fat-soluble antioxidant that protects cells from oxidative damage and supports immune function and reduces fine lines, wrinkles, and skin sagging. The vitamin E in almonds is natural, more potent form compared to synthetic supplements.

A 2019 study demonstrated that daily almond consumption may reduce wrinkle severity in postmenopausal females to potentially have natural antiaging benefits.

UV Protection and Repair
Antioxidants in almonds help reduce sun-related skin damage. Daily oral almond consumption may lead to enhanced protection from UV photodamage.

Recent studies have shown that almonds, specifically their skins, are a rich dietary source of phenolic and polyphenolic compounds, which are believed to account for a major portion of their antioxidant capacity.

With Skin or Without Skin
Almonds with skin are considered highly nutritious it contains roughly 70% of antioxidants, including polyphenols, which help digestion and improve gut health. The skin of almonds may exert a prebiotic effect and enhance the growth of beneficial bacteria in the gut, according to a study.

Almond skin contains tannins that may affect nutrient absorption for some people Peeled almonds are easier to digest for people with digestive issues or sensitive stomachs, though they lose most antioxidants.

How to Consume
Raw or roasted: You can have either raw or roasted but eat in moderation.

Breaking down almonds into smaller pieces through chewing or cutting allows more nutrients to be released and absorbed especially fats, according to Healthline.com.

Soaked: Many people soaking almonds overnight and have them after removing the skin for easy digestion.  Raw almonds are hard and crunchy, but when soaked, they become softer, less bitter, and more buttery-tasting, which may be more appealing to some individuals, per Healthline.com.

Either way, almonds should be included in your daily diet to get its incredible health benefits.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.