When it comes to foods you need to eat to stay young, nuts are a great option. “As part of an overall balanced diet, nuts can be a nutritious addition to a lifestyle diet that can help food-seekers feel and look younger,” says Lexi Endicott, RD, LD, CCMS. Eat this, not that!
Endicott, who partners with To Taste, a culinary nutrition education and consulting firm, explains: “Due to their variety of vitamins, minerals and antioxidants, low glycemic load, fiber content, protein composition and healthy fat profiles, nuts can be an especially healthy substitute. of snacks and anti-aging ingredients such as chips, pretzels, candy, soda and crackers.”
Admittedly, there are some nuts that are better than others when you’re aiming for anti-aging benefits. When we asked experts about the top five nuts to make you look and feel younger, these were their top picks:
“Almonds are an excellent source of vitamin E, which can protect the skin from damage from UV rays, lock in moisture and help repair skin tissue,” says Victoria Glass MD of the Farr Institute. “All of these properties play a role in getting healthy and glowing skin that can look younger.”
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dr. Glass was also one of the experts who chose walnuts, saying they contain “anti-inflammatory omega-3 fatty acids that can help keep skin glowing and strengthen the skin’s membrane.”
“Walnuts are one of the main sources of polyphenols: pedunculagin, an ellagitannin,” adds Kristina Žalnieraitė, a registered and licensed dietitian and the head of Nutrition & Wellness at Kilo Health. “These polyphenols have high antioxidant and anti-inflammatory biological activity that positively influences the onset and progression of diseases, including cancer, cardiovascular and neurodegenerative diseases.”
Related: The #1 Best Nut to Reduce Inflammation, Dietitian Says
“Pistachios are high in polyphenols and flavonoids, which are major contributors to its antioxidant and anti-inflammatory effects,” says Žalnieraitė. “Due to their high levels of bioactive compounds, pistachios are known as the top 50 foods in total antioxidant capacity.”
Susan Kelly, a registered dietitian and nutritionist with Pacific Analytics, adds, “The antioxidants in pistachios also help reduce acne and protect your skin from cell damage.”
“Raw cashew nuts have been found to contain significant amounts of certain bioactive compounds, along with a huge variety of vitamins, minerals, amino acids, phytosterols, and a generous amount of fiber,” says Žalnieraitė. “This is associated with a reduction in the risk of cardiovascular disease and death, and a decreased risk of metabolic syndrome and diabetes. In addition, some scientific studies have shown that these nuts may improve mental health and increase bone mineral density.”
Related: The #1 Best Nut to Eat, Dietitian Says
“Loaded with omega-3 fatty acids and selenium, Brazil nuts boost your skin’s elasticity and reduce inflammation associated with acne,” says Kelly. In addition, Brazil nuts “also contain glutathione that ensures the regeneration of your skin, improves elasticity and prevents wrinkles.”
To learn more about the best nut options, read 6 Best Nuts for Weight Loss.