The #1 Anti-Aging Food Derms Swear By
So what should you eat daily if you want firmer, smoother skin? Almonds. According to Dr. Dray, almonds are uniquely rich in anti-aging nutrients—especially vitamin E (alpha-tocopherol), a potent antioxidant that protects the lipids in your skin barrier.
“Almonds are actually rich in vitamin E. It incorporates into the lipid membranes around skin cells and sits there ready to fight off those reactive oxygen species that would otherwise damage lipids,” she explains.
Almonds also contain:
• Squalane (naturally hydrating and barrier-supportive)
• Plant sterols
• Manganese & magnesium
• Protein
• Fiber
• Polyphenols in the almond skin
Together, these compounds help fight inflammation, reinforce the skin barrier, support collagen, and combat oxidative stress—the biggest driver of premature aging.
The Clinical Proof: Almonds Reduce Wrinkles by 9%
If that sounds too good to be true, Dr. Dray points to clinical research. In a 2019 randomized controlled trial, postmenopausal women who consumed almonds daily for 16 weeks saw a: 9% decrease in wrinkle severity.
“Photographic evaluation of their wrinkles showed there was a nine percent decrease in wrinkles compared to baseline in the group getting almonds,” she says. A 2021 follow-up study found similar results after 24 weeks, along with improvements in pigmentation. These studies also suggest almonds may help the skin better resist UV damage—one of the biggest causes of wrinkles.
Dr. Dray explains this using the “minimal erythema dose,” the UV amount needed to cause skin damage: “The group eating the almond snack every day—their minimal erythema dose had increased,” she says, meaning their skin became more resilient to UV exposure.
How Many Almonds Should You Eat?
In the studies, participants consumed 59 grams of almonds a day—roughly 46 almonds. Dr. Dray notes that’s “kind of a lot,” but adds more research is needed to know whether smaller amounts would work or how soaked/blanched almonds compare.
Her takeaway? “You can’t underestimate the power of a reasonable diet and balanced nutrition… but does that mandate everyone be consuming almonds? No.” If you’re allergic, dislike them, or prefer other vitamin-E–rich foods, you can still benefit from a well-rounded, antioxidant-rich diet.
Should Almonds Replace Your Skincare Routine?
Not at all—Dr. Dray emphasizes that diet and skincare work together. “I personally think eating almonds is a lot more fun than putting on a vitamin C serum,” she jokes. “But to each their own.” She adds that adding dietary antioxidants may enhance the benefits of topical ones—not replace them.
And of course, she ends with her signature reminder: “Don’t forget sunscreen.”
If you're looking for a simple, natural, scientifically supported way to soften wrinkles over time, adding a daily handful of almonds to your routine might be one of the most powerful—and surprising—anti-aging moves you can make.