Studies in recent years have uncovered the remarkable health benefits of almonds, not just for the heart but also for the skin. If you’re looking for a tasty and nutritious snack, a handful of almonds might just be the answer.

Heart Health: Lowering Bad Cholesterol

Research, including a study published in the *Journal of the American Heart Association*, reveals that consuming 42.5 grams of almonds daily (approximately 25 almonds) can reduce bad cholesterol by 7% in individuals at high risk for heart disease. This makes almonds an excellent addition to your daily diet for heart health.

Reversing Facial Aging

But the benefits of almonds extend beyond heart health. Beginning in 2019, a series of studies found that daily almond consumption could reverse facial wrinkles in postmenopausal women. These studies showed significant improvements in complexion and a reduction in facial pigment intensity among almond consumers.

Protection Against Sun Damage

How do almonds work their magic on the skin? According to Dr. Leslie Baumann MD, almonds are rich in protective compounds like phenols, polyphenols, fatty acids, and vitamin E. These antioxidants shield the skin from UV light damage, reverse aging signs, and combat blotchy pigmentation.

The Science Behind It

The groundbreaking research started in 2019 with a study involving postmenopausal women. Subsequent studies in 2021 reinforced these findings, demonstrating the ability of almonds to reduce facial wrinkles and pigment intensity. Moreover, a study involving healthy Asian women showcased almonds’ ability to enhance UV resistance, protecting against sunburn and skin cancer risks.

Topical Benefits of Almond Oil

In addition to dietary consumption, the topical application of almond oil has shown promise in wound healing, eczema, and psoriasis treatment. Dr. Baumann’s review emphasizes the versatility of almonds in skincare beyond dietary intake.

Incorporating Almonds into Your Routine

To reap the benefits, aim for about 20-25 almonds per day as a snack. However, it’s worth noting that almond milk doesn’t offer the same advantages as whole almonds.

Conclusion: A Nutritious and Skin-Friendly Snack

Almonds are not only a delicious snack but also a powerhouse of nutrients that promote heart health and youthful skin. By making almonds a part of your daily routine, you can nourish your body from the inside out.

References

• Lee Y et al. *Effects of dark chocolate and almonds on cardiovascular risk factors in overweight and obese individuals: A randomized controlled-feeding trial.* JAHA Nov 17, 2017. [Link](https://www.ahajournals.org/doi/10.1161/jaha.116.005162)
• Foolad N et al. *Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles.* *Phytother Res.* 2019;33(12): 3212-3217. [Link](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6916293/)
• Rybak I et al. *Prospective randomized controlled trial on the effects of almonds on facial wrinkles and pigmentation.* *Nutrients.* 2021;13(3): 785. [Link](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7997170/)
• Li J.N. et al. *Almond consumption increased UVB resistance in healthy Asian women.* *J Cosmetic Dermatology.* 2012; 20(9): 2975-2980. [Link](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8451851/)
• Medscape Review: *Almonds And Almond Oil: Cosmeceutical Critique.* Dr Leslie S. Baumann MD. September 15, 2023. [Link](https://www.medscape.com/s/viewarticle/996314?ecd=wnl_recnlnew2_ous_230918_MSCPEDIT_etid5864975&uac=342474MN&impID=5864975#vp_1)