Can an almond a day keep the wrinkles away? How about 50 almonds?

Results from a randomized controlled trial (RCT) published in February, 2021, showed that women women who consumed 20% of their daily calories from almonds had significantly decreased facial wrinkles and skin pigmentation after 24 weeks compared to the control group [1]. Before getting too excited about this skin care snack, read the highlights of the study.

RCT Highlights
This RCT was conducted jointly by UC-Davis, Southern Illinois University, Cal State, and other universities, along with the Pacific Skin Institute. However, the study was only done with a small number of women (56 total) -- and they ate a lot of almonds! Based on a daily calorie intake of 1800 kcals, the Almond Group consumed about 50 almonds a day, or over 8400 almonds during the 24 week intervention period. Their counterparts in the Control Group ate a daily snack that was similar in calories (360 kcals/day) but consisted of pretzels, granola bars, and fig bars.

Additionally, the women in the study were a very specific subset of adults: postmenapausal women, average age 65, with Fitzpatrick skin types I and II. That means they had skin that burned quite easily.

Nonetheless, the results were noteworthy. The average wrinkle severity in the Almond Group decreased by about 16% after 24 weeks compared to baseline. Facial pigmentation in the Almond Group decreased by 20% at week 16, and this was maintained until the study end, at week 24. Similar changes were not observed in the Control Group.

Why Almonds Are Good for You and Your Skin

Almonds are a good source of Vitamin E which is important to the health of your skin, as well as your blood, brain and vision.

They are rich in antioxidants which help protect cells from cellular aging.
They are a good source of healthy plant-based fats which produce the skin's natural oil barrier. This keeps the skin more hydrated and plumper.

Note that a variety of fruits, vegetables, and whole grains have antioxidants as well as Vitamin E. Likewise, there is an abundance of plant-based fats, from avocados to olive oil to other types of nuts and seeds. Almonds are simply one source of these nutrients.