Benefits of almonds: one of the best skin nutrients?

Nutrition article posted on Jan 11, 2009 by Joséphine Beck, Digestive Care Advisor & Optiderma Founding member

Your skin needs nutrients, eat almonds! The best way to relish them and preserve all the health benefits is to eat them raw, unsalted, with the skins. There are many different ways to enjoy these delicious edibles: add sliced almonds on salad or cereals, eat them raw for a snack, or spread almond paste on a rice cake. You can even use them as a nutritional enhancer in baked goods. What’s so good about almonds?

Flavonoids and vitamin E: high level of antioxidants
Almonds: full of good fats!
Magnesium for energy levels and emotional state
Other skin benefits
Other useful links

Flavonoids and vitamin E: high level of antioxidants

Some studies reported in the Journal of Nutritional Biochemistry show that eating almonds with the skins increases levels of flavonoids and vitamin E in the body.

Flavonoids are antioxidants with health benefits such as anti-inflammatory and antitumor effect. Almonds contain high levels of powerful antioxidants, which protect your body at different levels. They deactivate free radicals - cell-destroying compounds that can cause health problems, such as heart disease, cancer, strokes, and skin damage.

Researchers found that the principal flavonoids in almonds - catechin, epicatechin and Kaempferol - provide the highest degree of protection against oxidant-induced cell dealth than any other flavonoids. Catechins are also found in green tea.

Furthermore, antioxidants and vitamin E in almonds work together and are more effective when taken in conjunction with each other. They prevent the oxidization of LDL, the 'bad' cholesterol.

Almonds: full of good fats!

Most of the fat in almonds is monounsaturated, also known as "good" fat. In winter season, they provide you with the essential oils that are good for your skin.

Essential Fatty Acids (EFA) are essential for skin membrane function, cell division, brain development, immune function, and anti-inflammatory responses. Dry skin, cracked nails, constipation, dry hair, sore joints: all these conditions can have benefits from essential fatty acids.

There are two classes of EFAs : Omega 3 (alpha linolenic acid) and Omega 6 (linoleic acid). Unfortunately, almonds contain a few omega 3. Most oils don’t have the proper balance and it is advisable to use a combination of different kinds of oils to get the ideal ratio. Good sources of omega 3 are found in fish for example.

Other studies found that eating a handful of almonds a day as part of a healthy diet lifestyle lowered their LDL cholesterol by three per cent, without causing weight gain. In some cases of chronic skin conditions, weight gain can trigger inflammation and weight management becomes a serious concern. Almonds add extra calories to a diet but they are also very satiating. They contain healthy fibre, which help to eliminate and control hunger.

Magnesium for energy levels and emotional state

Taking magnesium on a daily basis also help improve energy levels and emotional state. Because emotional stress and fatigue are factors that usually trigger chronic skin conditions, magnesium is essential.

The typical American diet is frequently very low in magnesium and eating almonds help meet daily recommendations for magnesium. The Recommended Dietary Allowance for magnesium is 400 mg per day. In about 23 whole kernels, you get about 76mg of magnesium. Other good sources of magnesium are: spinach, beans, peas, nuts, seeds, and whole and unrefined grains.

Magnesium is also essential for the conversion of vitamin D to its biologically active form that then helps the body absorb and utilize of calcium. In the case of psoriasis, vitamin D can prevent psoriatic cells from growing and retard the production of new skin cells.

Other skin benefits

Almond is also loaded with minerals like phosphorus, zinc, calcium and folic acid. About 22 almonds contain as much calcium as 1/4 cup of milk... For people who are lactose intolerant, it is a very good alternative to cow products. It is also a good source of protein.

Almond oil is very much used in cosmetic products. It is high in mono and polyunsaturated fatty acids and provides naturally occurring vitamins A, B1, B2, B6 and Vitamin E. It can be used topically for aging skin, skin itch, dryness, stretch marks, and many other skin issues.

Applying pure almond oil on the body is very moisturizing and nourishing for the skin. Almond oil is also a good oil for cooking because of its high smoke point.

So if you think you need to take care of your skin, control your cholesterol levels or just care for your overall health, almonds are your absolute answer!