Nut / Seed
Almonds
7/10 Strong evidence
Tree nut with the highest vitamin E content of common nuts; consistent evidence for lipid improvement and skin health.
Active compounds
-
Vitamin E (alpha-tocopherol)
Lipid-soluble antioxidant; protects cell membranes and supports skin barrier
-
Magnesium
Cofactor in vascular and neural function; reduces inflammation markers
Helps with
Practical tips
- Preparation
- Eat raw or dry-roasted; soaking overnight improves digestibility
- Recommended amount
- 1 oz (about 23 almonds) daily
- Absorption
- Skin contains polyphenols but also phytic acid — soaking reduces antinutrients
- Cautions
- Tree nut allergy; in the U.S., 'raw' almonds are typically pasteurized