Nuts are a fantastic option when it comes to foods to eat to stay young. “As part of an overall balanced diet,” says Lexi Endicott, RD, LD, CCMS, “nuts can be a nutrient-dense supplement to a lifestyle eating pattern that may aid people seeking foods to feel and look younger.”
“Due to their variety of vitamins, minerals, and antioxidants, low glycemic load, fibre content, protein makeup, and healthy fat profiles, nuts can be an especially healthful replacement to snacks and ingredients that work against anti-aging, such as chips, pretzels, candies, sodas, and crackers,” says Endicott, who works with To Taste, a culinary nutrition education and consulting company.
“Almond nuts are a good source of vitamin E, which may protect the skin from UV radiation damage, keep skin moisture, and aid in rebuilding skin tissue,” explains Farr Institute’s Victoria Glass, M.D. “All of these factors contribute to having healthy, glowing skin that seems younger.”
“Pistachios have a high polyphenol and flavonoid content, which are major contributors to antioxidant and anti-inflammatory properties,” adds alnierait. “Pistachios are known as the top 50 foods in overall antioxidant capacity due to their high level of bioactive components.”
According to Dr. Glass, walnuts “contain anti-inflammatory omega-3 fatty acids that may help in keeping the skin a glow and strengthening skin membrane.”
“Walnuts are one of the most important sources of polyphenols — pedunculagin, a ellagitannin,” says Kristina Žalnieraitė, certified and professional dietitian and Kilo Health’s Head of Nutrition & Wellness. “These polyphenols have a strong antioxidant and anti-inflammatory bioactivity, which helps to prevent disease onset and progression, including cancer, cardiovascular disease, and neurological illnesses.”
“Raw cashew nut kernels were shown to have significant quantities of some bioactive components, as well as a wide range of vitamins, minerals, amino acids, phytosterols, and a dietary fibre,” says Žalnieraitė.. “This is linked to a lower risk of heart disease and death, as well as a lower risk of metabolic syndrome and diabetes. Furthermore, several scientific studies have suggested consuming these nuts may benefit mental health and bone mineral density.”
Brazil nuts, which are high in omega-3 fatty acids and selenium, “increase your skin’s smoothness and minimise inflammation associated with acne,” according to Kelly. Brazil nuts also contain glutathione, which “ensures skin regeneration, enhances elasticity, and prevents wrinkles.”