8 nuts and seeds to get glowing and hydrated skin

Noticing dark spots, wrinkles, fine lines, and dull skin may trigger anxiety in many people. While those in their 40s or 50s may view it as a natural part of ageing, women experiencing it earlier may find it challenging. Apart from the ageing process, factors like pollution, sun exposure, stress, and an unhealthy lifestyle can impact your skin. You can’t escape any of it but you can reverse the damage by incorporating nuts and seeds for glowing skin in your regular diet. Yes, not just your immunity, but nuts and seeds are also beneficial for your skin health.

Why are nuts and seeds good for skin health?

Nuts and seeds contribute to glowing skin due to their rich nutrient profile. Packed with essential fatty acids like omega-3 and omega-6, they keep your skin hydrated and promote skin elasticity, giving you a supple complexion. These foods also contain vitamins such as E, which acts as a potent antioxidant, protecting your skin from oxidative stress and premature ageing. Additionally, minerals like zinc play a crucial role in collagen production, improving skin tone, and reducing the risk of acne.

8 nuts and seeds for glowing skin

Achieving glowing and hydrated skin involves following a healthy diet, an active lifestyle, and the right skincare routine. When it comes to eating habits, eating different types of fruits and vegetables is essential. Along with this, you may also add a few nuts and seeds to your regular diet to get glowing skin over time, says Riya Desai, a senior dietitian. Here are a few best nuts and seeds to get glowing skin:

1. Almonds

Almonds are a rich source of vitamin E, an antioxidant that helps protect the skin from oxidative stress caused by free radicals. Vitamin E also supports collagen production, promoting skin elasticity. Additionally, almonds contain biotin, which contributes to healthy skin by supporting cell regeneration. Desai says, “Almonds can also reduce wrinkles, fine lines, and hyperpigmentation of the skin.”

2. Walnuts

Omega-3 fatty acids and polyunsaturated fatty acids found in walnuts contribute to skin health by reducing inflammation and fine lines. Walnuts also contain zinc, which is essential for maintaining smooth skin and preventing acne. Moreover, the vitamin B complex present in walnuts helps to moisturise the skin and reduce fine lines.

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3. Brazil nuts

“Brazil nuts are an excellent source of selenium, a mineral with antioxidant properties. Selenium plays a vital role in protecting the skin from UV damage and supporting overall skin elasticity,” explains Desai. Incorporating Brazil nuts into your diet can contribute to a more youthful and radiant complexion.

4. Chia seeds

Chia seeds are rich in omega-3 fatty acids, which are known for their anti-inflammatory properties. These fatty acids help maintain the skin’s barrier function, preventing dehydration and promoting a healthy complexion. Chia seeds are also a good source of zinc, a mineral that supports collagen production and wound healing. All these benefits of chia seeds can give you glowing skin.

5. Flaxseeds

Another excellent source of omega-3 fatty acids, flaxseeds help reduce inflammation and keep the skin moisturised and supple. Flaxseed also contains lignans, compounds with antioxidant properties that can help protect the skin from damage.

6. Sunflower seeds

Sunflower seeds are rich in vitamin E, an antioxidant that helps neutralise free radicals and protect the skin from environmental damage. Desai says, “Vitamin E also promotes skin elasticity, reducing the appearance of fine lines. Additionally, sunflower seeds contain copper, which supports the production of melanin, contributing to a healthy skin tone.”

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7. Pumpkin seeds

Pumpkin seeds, also known as pepita, are a good source of zinc, which plays a crucial role in maintaining skin health. Zinc supports the immune system and helps with wound healing, making it beneficial for those with acne-prone skin. The seeds also contain antioxidants like vitamin E, contributing to overall skin protection.

8. Sesame seeds

Sesame seeds are packed with zinc, an essential mineral for skin health. Zinc helps regulate oil production, making it beneficial for individuals with oily or acne-prone skin. Additionally, sesame seeds contain sesamol, a compound with antioxidant properties that may help protect the skin from UV damage.

Desai recommends incorporating a variety of these nuts and seeds as an early morning or evening snack, up to a mix of 30g per day, into your diet. This will provide a range of essential nutrients that will help you achieve and maintain glowing and hydrated skin.