10 Dry Fruits You Must Eat For Healthy And Glowing Skin

Skin problems are one of the most common problems that people face on a daily basis. Unfortunately, because of the social stigma associated with skin problems, many people who suffer from them are embarrassed and ashamed. This can lead to them feeling demotivated and discouraged, which can negatively affect life.

Skin problems can be cured by various natural methods, including superfoods such as dry fruits in your diet.

That’s right!

Dry fruits are not only the best snacks but are also very beneficial for the skin. When consumed on a regular basis, they keep the skin hydrated, prevent wrinkles, and improve the complexion.

However, not all dry fruits are best, which is why I’ve put together this list of the best dry fruits for you to help you achieve healthy and glowing skin.

Why eat dry fruits for skin?

Dry fruits are a storehouse of nutrients that provide immense benefits for your health.

Let’s take a look at some of the reasons why you should include dry fruits in your diet for healthy skin.

Packed with antioxidants

Dry fruits are packed with antioxidants that help remove harmful toxins from your body and keep your skin healthy and glowing. Moreover, these antioxidants also protect your cells from the damage caused by the sun and pollution.

Rich in Vitamins B

Dry fruits are rich in vitamin B complexes such as folate, biotin, riboflavin, and niacin.

All of these vitamins helps to retain moisture in the skin, reduce dryness and improve the appearance of acne.

Moreover, eating folate-rich dry helps boost collagen production and prevent premature ageing.

High in omega-3

Dry fruits such as almonds and walnuts are a great source of omega-3. As per studies, daily doses of omega-3 helps to prevent the damage caused by sunburn and ease the symptoms of some photosensitivity disorders.

Furthermore, a diet rich in omega-3 may reduce the severity of acne.

Good source of zinc

Some dry fruits are a high source of zinc which plays an important role in skin health. According to studies, zinc has anti-inflammatory properties, which help relieve the redness and itchiness associated with acne.

Furthermore, zinc is used in many skin conditions such as melasma, rosacea and eczema.

10 best dry fruits for healthy skin



Whether it’s about brain health, pregnancy or skin, you simply can’t ignore almonds.

Almonds are a great source of nutrients like vitamin E, omega-3, and zinc, all of which are great to improve your skin health.

Apart from that, almonds are packed with vitamins B like folate, biotin, riboflavin and niacin.

Including just a handful of almonds in your diet can help you in many ways, including:

  • Protection from sun damage
  • Preventing premature ageing
  • Moisturizing your skin


Close up of Walnut in wooden spoon

Walnuts are a type of nut that comes from the walnut tree. They are the highest source of Omega-3 fatty acids of all dry fruits, beneficial for your skin. Omega-3 fatty acids help keep your skin hydrated, reduce the appearance of wrinkles and cancer risk. 

Moreover, walnuts are also high in antioxidants, which can help to protect your skin from sun damage and prevent premature ageing.

Including just 1 ounce of walnuts in your daily diet can do wonders for your skin.

Brazil nuts

Brazil nuts in iron bowl

Brazil nuts are the fruit of a large tree that grows in the Amazon rainforest. The seeds are edible and have a hard shell that contains a thick, white kernel.

These nuts have the highest selenium, which is essential for your health. As per studies, selenium has antioxidant properties, which helps to eliminate free radicals and minimize skin damage caused by environmental pollutants.

Selenium is also used to prevent and treat psoriasis(a skin disease that causes red, itchy, scaly patches on the scalp).

In addition, brazil nuts are also a good source of zinc, which prevent photodamage and exhibits antimicrobial activity.



Peanuts are a type of legume that grows underground. Besides being the richest source of iron of all dry fruits, they are also good for your skin.

They are packed with nutrients like vitamin E, magnesium, and monounsaturated fats, all of which are beneficial to your skin. 

In addition, peanuts also contain antioxidants that protect your skin from sun damage and other signs of ageing. 


Pecans with their shells

Pecans are an amazing option for your skin.

They are packed full of antioxidants that can help with the health of your skin.

Along with the antioxidants, pecans are a great source of biotin and zinc.

As per studies, zinc has anti-inflammatory properties that can help with acne, rosacea, and eczema.

Pine nuts

Pine nuts in glass jar

Pine nuts are the edible seeds of pine trees.

These nuts are loaded with vitamin E, biotin and zinc like nutrients that are undeniable important for healthy and young-looking skin.

Adding a handful of pine nuts daily to your diet will protect your skin from sun damage and other pollutants.

Furthermore, pine nuts are high in iron, which boost blood flow to your head and improve scalp health.


Hazelnuts in wooden bowl

Hazelnuts are a type of tree nut that comes from the hazelnut tree. They are round and have smooth, brown skin.

These nuts are a good source of vitamin E and can help to reduce inflammation.

In addition, they are also a good source of vitamin C, which is necessary for the production of collagen to attenuate UV irradiation-mediated damages in the skin and improve skin hydration.

Dry figs

Dry figs in wooden bowl

Dry figs are a type of dried fruit produced by drying fresh figs.

These are high in folate, an essential B vitamin that increases skin hydration, improve moisture retention and ease skin dryness.

Dry figs are also high in antioxidants, which can help protect the skin from free radicals and environmental damage.

Furthermore, they contain some amount of vitamin A and C, which can help keep skin cells healthy and promote collagen production.

Dried Apricots

Dried apricots on wooden background

If you are looking to improve your skin health, you seriously need to consider adding dried apricots to your diet.

Dried apricots are an amazing vitamin A source that provides more than 50% of the daily value.

As per studies, vitamin A is an antioxidant responsible for keeping the skin healthy and free from infection. It also helps to form the protective outer layer of the skin.

Include 3 to 4 dried apricots in your diet and let them do their job to enhance your skin health.


Cashews in plate

Cashews are often eaten as a snack and used in a variety of recipes. However, did you know that they are not only delicious but also a great food for your skin?

One of the unique benefits of cashews is that they contain high zinc levels, which is beneficial for the skin. It helps maintain the skin’s health and fight against free radicals.

Including cashews in your daily diet can also help produce new skin cells and reduce inflammation.

Final words

Dry fruits are a great way to get essential nutrients for your body, which can have a positive effect not only on your health but also on your skin.

If you want to keep your skin looking its best, you should make sure to include some of these dry fruits in your diet. They are all packed with antioxidants and other nutrients that can help improve your skin health. 

Give them a try and see for yourself how your skin starts to glow!

I hope this was helpful and informational for you. 

If yes, then what’s stopping you from sharing it? Let me know in the comment section. 

Here are a few other posts that may help you look more beautiful.

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I'm Yatender, and I am the founder of Investohealth – a place where you can find honest and informative reviews of packaged food products. I'm super passionate about healthy eating and sharing my knowledge to help people make informed choices about food products.

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