Your skin reflects what you consume, and according to skin expert and cosmetologist Dr. Geetika Mittal Gupta, true beauty starts from within. Speaking to HT Lifestyle, she emphasised that while external skincare products can improve the appearance of the skin, long-lasting skin health depends on what we eat. One of the best dietary inclusions she recommends? Almonds.
India’s skincare industry is booming, projected to leap from $3 billion in 2024 to more than $7 billion by 2030, growing at a CAGR of nearly 15.78%. This growth is fueled by increasing consumer focus on wellness, natural remedies, and personalized beauty. Amid this surge, the conversation around internal skincare—especially nutrition—has never been more relevant.
Dr. Geetika underlines that almonds are loaded with essential nutrients like vitamin E, unsaturated fats, and protein that play a crucial role in skin regeneration and hydration. She explains that incorporating a small portion of almonds daily can significantly improve skin elasticity and moisture, thereby giving a naturally glowing appearance.
Backed by science, several studies have demonstrated the positive impact of almonds on skin. A pilot study led by Dr. Raja Sivamani at the University of California, Davis, revealed that postmenopausal women who consumed two servings of almonds daily for six months saw a 16% decrease in wrinkle severity and a 20% improvement in skin tone. Another clinical trial involving young Asian women showed a 20% increase in UVB resistance after 12 weeks of almond consumption compared to a group eating a calorie-matched carbohydrate snack.
This growing body of research supports traditional Indian medical systems like Ayurveda, Siddha, and Unani, which have long regarded almonds as varnya—foods that improve skin radiance and complexion. According to Dr. Geetika, this convergence of ancient wisdom and modern evidence is transforming how we approach skincare.
Almonds are a powerhouse of skin-loving nutrients. A 30-gram serving provides about 7.7 mg of vitamin E, fulfilling nearly 77% of the RDA. Additionally, they contain zinc for wound healing, B-vitamins like riboflavin and niacin for even skin tone, linoleic acid to prevent dryness, and copper which aids pigmentation. The 6 grams of protein in a daily serving also supports collagen production, essential for maintaining firm and youthful skin.
Beyond skincare, almonds offer benefits like improved heart health, blood sugar control, and weight management thanks to their fibre, antioxidants, and healthy fats. Dr. Geetika concludes that for those seeking glowing skin and overall wellness, almonds should be a staple in the daily diet.
Disclaimer: This article is for general information only and is not a replacement for professional medical advice. Consult a doctor for any health concerns.
