Can eating almonds reduce wrinkles or have other health benefits?

Answer:

Almonds for wrinkle reduction

Regular consumption of a large amount of almonds was shown to slightly reduce the severity and width of wrinkles in a 4-month study at the University of California, Davis of 31 postmenopausal women (Foolad, Phytother Res 2019). Significant effects were not seen during the first two months of the study but, after four months, wrinkle severity had decreased by 9% vs. 1% in the control group and overall wrinkle width had decreased by 10% vs. 3% in the control group. There were no significant differences in changes in skin oil or moisture levels between the groups.

The women consumed 20% of their total daily energy requirement as raw almonds -- an average of 2.1 ounces (58.9 grams) of almonds per day, which is about two handfuls of almonds or about 48 almonds. Women in the control group ate, instead, a carbohydrate snack providing an equivalent amount of energy as the almonds (340 Calories) from a combination of a cereal bar, a small granola bar, and pretzels.

It should be noted that all women in the study (which was partially supported by the Almond Board of California) had to stop eating other sources of nuts and any high-antioxidant supplements during the study as well as for one month before being assigned to a group -- so it is not known if consumption of other nuts could have an effect similar to that of almonds.

A slightly longer study (also by UC Davis researchers) among 49 postmenopausal women who consumed the same daily amount of almonds, or a similar control snack (pretzels, granola bars, and fig bars) as in the first study found that, after 5 ½ months, wrinkle severity (depth and width) decreased by 16% among those who consumed almonds while there was no change in wrinkle severity among those who consumed the control snack. Those who consumed almonds also had an average decrease in skin pigment intensity of 20%, while those who consumed the control snack had no changes in pigment intensity. Interestingly, only those who consumed the control snack had increases in sebum (an oily, waxy substance that helps protect the skin) and both groups experienced similar, modest increases in skin hydration (Rybak, Nutrients 2021).

The researchers did not investigate the mechanism(s) by which almonds may affect the skin, but noted that almonds are a good source of vitamin E, which, as an antioxidant taken into cell membranes, may help protect the skin (100% of the daily requirement of vitamin E is provided by the serving of almonds used in the study). In addition, laboratory research on skin cells (fibroblasts) from elderly individuals suggests that vitamin E may prevent collagen degradation (Ricciarelli, Free Radic Biol Med 1999).

You can also learn about supplements promoted to reduce wrinkles and improve skin hydration, see our Review of Collagen Supplements, including our Top Picks among products.

Other effects

A study of 26 healthy, middle-aged adults (average age 37) found that consuming a daily snack of almonds slightly improved some, but not all, measures of muscle strength and recovery compared to a daily snack of pretzels. In the study, participants consumed a serving of either raw, shelled, almonds or unsalted pretzels once daily for 8 weeks, and on the last day of the intervention the snack was consumed immediately after performing 30 minutes of downhill running. Compared to pretzels, almonds slightly increased muscle strength during muscle flexion 24 hours after running, and reduced self-reported muscle pain at 24 and 48 hours after running. However, almond consumption did not improve vertical jump force, nor did the almonds improve antioxidant capacity or reduce C-reactive protein (CRP, a measure of inflammation in the body) compared to pretzels. Each serving of almonds and pretzels provided the same amount of Calories (344), but the 2 oz. serving of almonds contained more fat (30.6 grams vs 1.6 grams) and protein (11.5 grams vs 9.4 grams) and fewer carbohydrates (11.6 grams vs 71.9 grams) than the 3 oz. serving of pretzels. The study was funded by the Almond Board of California (Rayo, Curr Dev Nutr 2024).

Cautions

Although rare, almonds may cause allergic reactions in sensitive individuals (Mandalari, Nutrients 2018).

People prone to developing calcium oxalate kidney stones or who have been advised to follow a low-oxalate diet should be aware that almonds are high in oxalates, containing approximately 383 mg of total oxalate per 100 grams (about 3.5 oz.) (Ritter, J Food Compost Anal 2007). The amount of almonds (about 48 per day) consumed would contain about 222 mg of total oxalate, which significantly exceeds the recommended daily limit of 50 to 100 mg per day for a low-oxalate diet. There is some evidence that roasting, blanching, or soaking almonds for 15 minutes reduces the oxalate content, respectively, by 87% to 93%, 13% to 33%, and 7% to 20%. However, these methods also affect the vitamin and nutrient content of almonds, and it is uncertain if these processing methods would reduce the benefit of consuming almonds on wrinkles (Folasade, Adv Appl Sci Res 2016).

(Also see our Review of Almond and Other Plant-Based Milks.)