Health Benefits of Almonds for Skin and Heart- Prime Magazine

Bowl of almonds

Almonds have become a familiar favourite on supermarket shelves and breakfast bowls — and for good reason. The health benefits of almonds go far beyond their satisfying crunch. Packed with nutrients that promote glowing skin, heart health, and better ageing, almonds have earned their place as one of the world’s most powerful superfoods.

Nutritional Profile of Almonds

When it comes to nutrient density, few foods can match the almond’s nutrition facts. Every small handful (about 28 g or 23 almonds) provides:

Vitamin E: 7.3 mg (around 50 % of your daily needs)
Protein: 6 g
Healthy fats: 13 g (mostly monounsaturated)
Fibre: 3.5 g
Magnesium: 76 mg
Calcium and zinc: small but essential amounts

This combination supports your skin, muscles, heart, and brain while keeping you full between meals.

Health Benefits of Almonds for Skin and Beauty

Almonds are often called “the beauty nut” because they’re loaded with vitamin E — a potent antioxidant that protects skin cells from UV damage and pollution. Regular almond consumption can help maintain soft, supple skin and slow visible ageing.

Vitamin E also supports collagen production, improving elasticity and texture. Meanwhile, the healthy fats in almonds strengthen the skin barrier, reducing dryness and irritation. Together with zinc and plant protein, almonds nourish your skin, hair, and nails from within.

To reap the beauty benefits, try adding a handful of raw or lightly roasted almonds to your daily routine.

Heart Health and Cholesterol Management

One of the most well-known health benefits of almonds is their ability to support cardiovascular wellness. Research shows that eating almonds regularly may help lower LDL (“bad”) cholesterol while maintaining HDL (“good”) cholesterol levels.

Magnesium in almonds helps regulate blood pressure, while monounsaturated fats improve blood vessel function. For Singaporeans juggling busy lifestyles, substituting fried snacks with almonds can be a simple way to protect heart health without sacrificing taste.

Almonds for Weight and Blood Sugar Control

Almonds for Weight and Blood Sugar Control

Despite being calorie-dense, almonds can actually aid in weight management. Their mix of fibre, protein, and healthy fats promotes satiety — helping you stay full for longer and reducing the urge to overeat.

They also have a low glycaemic index, meaning they release energy slowly and help maintain steady blood sugar levels. Studies have shown that including almonds in a balanced diet can improve insulin sensitivity, making them an excellent snack for those watching their weight or managing type 2 diabetes risk.

Almonds for Brain and Hormonal Health

Beyond physical wellness, the health benefits of almonds extend to mental and hormonal balance. The vitamin E and omega-6 fatty acids in almonds help reduce oxidative stress in the brain, which supports memory and cognitive function.

Magnesium plays a key role in mood regulation and nerve health, while healthy fats support hormone production — especially important for adults experiencing perimenopause or andropause. Adding almonds to your diet can therefore be a small but effective step toward maintaining focus, calmness, and overall vitality as you age.

How to Enjoy Almonds Safely and Wisely

A little goes a long way. Nutrition experts recommend about 20–25 almonds per day — roughly one small handful.

Smart ways to include almonds in your diet:

Add sliced almonds to oats, yoghurt, or salads.
Snack on plain, unsalted almonds between meals.
Blend almonds into smoothies for natural creaminess.
Use almond meal as a healthier flour substitute in baking.

Choose raw or dry-roasted almonds over heavily salted or honey-coated varieties. If you prefer almond milk, go for unsweetened options to keep added sugars low.

Those with nut allergies or digestive sensitivities should consult their doctor before adding almonds to their daily diet.

How to Enjoy Almonds Safely and Wisely

The Takeaway

From your skin to your heart and mind, the health benefits of almonds touch nearly every part of your body. They’re a natural source of antioxidants, healthy fats, and essential nutrients that support graceful ageing and lasting energy.

In short — a handful a day is enough to nourish your skin, protect your heart, and keep your mind sharp.

Next in our Nut Series, discover why walnuts are called “The Brain Booster” — and how this powerhouse nut supports memory and focus. PRIME

Author

PRIME Magazine

PRIME is a bi-monthly health and lifestyle magazine for those aged 40 and above. Published since 2006 by Spring Publishing, it features inspiring cover stories of celebrities, as well as other health and lifestyle information. Prime has also featured leading celebrities such as Brad Pitt, Matt Damon, Tom Hanks, Julia Roberts, Angelina Jolie, Kate Winslet, Mary Buffett, and many others.

Each issue contains a Special Feature that covers a specific theme or topic, a Cover Story, an Ask the Doctor section (where doctors answer readers’ questions), Nutrition and Well-being segments, and Leisure and Lifestyle content.

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