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In the news: Almonds & the MIND Diet May Help Us Look & Feel Better as We Age

Can Almonds Help Reduce Wrinkles?

The results of several studies conducted at UC Davis suggest that eating almonds may improve facial wrinkles and reduce skin pigmentation – at least modestly so for postmenopausal women with skin that easily sunburns and rarely tans.

The first study(1) included postmenopausal women classified as having sun-vulnerable skin who received either almonds or another equal-calorie (340 kcal) carb snack (cereal bar, granola bar and pretzels) daily.

Significant changes did not show up at 2 months. But after 4 months, wrinkle severity (objectively measured wrinkle depth, skin folds etc.) was reduced by 9% in the almond group vs. 1% in the group getting the carb snack. Overall wrinkle width decreased by 10% vs. 3% in the two groups, respectively.

The most recent investigation(2) was slightly longer and conducted in the same manner as the first study. After 5 ½ months, the almond-eaters (who ranged in age from 51–77) saw wrinkle depth and width decrease by 16%. The intensity of skin pigmentation was also reduced by 20% (meaning a more even skin tone). In contrast, no change in wrinkle severity or skin pig-mentation intensity was seen in the carb snack group (aged 47-84).

In both studies, the women ate an average of 2.1 ounces of raw almonds. That’s roughly two handfuls or about 48 almonds. The researchers theorize that the fatty acids and vitamins E and B3 content of the almonds may be contributing to their skin effects.

Since the participants had to stop consuming other nuts and high potency antioxidant supplements for a month prior to, and during the study, it’s not known whether other kinds of nuts might have similar wrinkle-fighting effects.

One caveat for some is that almonds contain a fair amount of oxalates. Consuming the quantity of almonds tested in the study would be a problem for those who are advised to follow a low oxalate diet because they’re prone to forming calcium oxalate kidney stones.

Follow-up: MIND Diet May Support Better Physical Function with Age

The October issue of Staying Healthy (sbh.com) featured the MIND diet and research linking that diet with slower brain aging. The diet seems to help cognitive resilience--the ability to maintain problem solving and thinking skills even as age-related plaques and tangles accumulate in the brain.

In addition to supporting cognitive abilities, a newly published study found that the MIND diet may also support better muscle strength and less decline in physical function as we age.

In the new study(3), researchers from George Washington University and the National Institute on Aging used data from participants in the Baltimore Longitudinal Study of Aging. The participants’ diets were scored according to how closely they matched the MIND diet.

They also underwent a battery of tests that measure physical performance. They include measures such as body composition, walking speed, standing up from a chair, balance, and grip strength tests. Grip strength is a measure of the maximum force generated by the forearm muscles. It’s a tool for assessing upper body strength and overall strength.

After 6 years, the top 1/3 of participants whose diet most closely resembled the MIND diet, had 57% lower odds of functional impairment, and showed slower physical decline. Additionally, men and women with the highest vs. the lowest MIND scores had greater grip strength: a little over 4 lbs. more for men and close to 3 lbs. more for women.

According to the authors, their findings indicate that more closely sticking to the MIND pattern of eating may help protect functional health in older individuals.

References

1. Foolad N, et al. Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles. Phytother Res. 33:3212-17, 2019.
2. Rybak I, et al. Prospective Randomized Controlled Trial on the Effects of Almonds on Facial Wrinkles and Pigmentation. Nutrients. 13:785, 2021.
3. Talegawkar SA, et al. The Mediterranean - DASH Intervention for Neurodegenerative Delay (MIND) diet is associated with physical function and grip strength in older men and women. Am J Clinc Nutr. 2021.