Reading Time: 10 minutes

Snack Your Way to Glowing Skin: 15 Tasty Dry Fruits to Try Today!

Healthy skin is a reflection of overall wellness.

Do you want naturally radiant and healthy skin? It’s time to turn to your kitchen and explore.

With a skincare routine, your skin needs nourishment from within. Dry fruits, nuts, and seeds are perfect examples of these skin-loving foods. They are nutritional powerhouses that can do wonders for your skin.

Here, you will discover the top 15 dry fruits that can help you achieve healthy, radiant, and glowing skin.

So beauties, keep scrolling!

Figs for Wrinkle Free Skin

Figs are also known as “anjeer” in India. This sticky and chewy dry fruit is loaded with nutrients (1) that your skin will love. 

They come naturally free of fats and cholesterol. And this makes them a guilt-free addition to your diet.

Benefits for Your Skin

• Helps in skin renewal

Figs are rich in vitamin A, which plays the main role in collagen production and helps your skin cells renew. This makes your skin look younger.

• Brightens your skin

 Fig is also an excellent source of vitamin C. This vitamin brightens your skin. It also acts as an antioxidant that shields your skin against free radicals that cause damage to your skin.

• Fights against skin aging

 Study says that fig extract can combat skin aging and reduce the appearance of wrinkles (2). 

How Much?

2-3 figs per day.

How to Add to Your Diet?

• Use dried figs as a natural sweetener.
• Sprinkle them in your oatmeal for added flavor.
• Simply enjoy them as a healthy snack.

Dates for Youthful Skin

The famous dry fruit dates are also known as Khajoor in India. They are just not tasty treats. but also a great addition to your diet that can help you get beautiful radiant skin.

It’s a nutritional powerhouse and its calorie amount is similar to that of other dry fruits like figs and raisins.

Benefits for Your Skin

• Gives antioxidant benefits

It is packed with antioxidants that protect your skin from cell damage. They prevent premature aging and keep fine lines and wrinkles at bay.

• Vitamin B5 hydrates

Khajoor contains pantothenic acid (3), a form of vitamin B5. It helps retain moisture by holding the water to your skin, leaving it soft and supple. 

How Much?

2-3 dates per day.

How to Add to Your Diet?

• Craft your own date and nut energy bar or laddu at home for a wholesome snack.
• Use them as natural sweeteners in your desserts.
• Consume them as a healthy snack.

Black Raisins for Acne Free Skin

Black raisins are the most common of all raisins. These tiny, black gems are more than just sweet snacks.

Despite its high sugar content, this healthy dry fruit is packed with nutrients for your skin.

Benefits for Your Skin

• Improves acne and removes dullness

Black raisins help the colon function and have a positive impact on your gut microbiota (4). This removes toxins from your body and helps detoxify from within. It helps maintain your skin health and keeps away acne and dullness. 

• Phytochemicals shield your skin

This dry fruit is rich in phytochemicals, which play a key role in shielding your skin (5) from UV damage. They can absorb UV rays, act as antioxidants, modulate melanin, and reduce inflammation. 

How Much?

There isn’t a specific recommended dose. But it’s best to add around 10-15 raisins to your daily diet.

How to Add to Your Diet?

• Add them to Yogurt, cereal or oatmeal.
• Drizzle them on your favorite pancake or dessert.
• Snack on them.

Apricots for Healthy Supple Skin

Known as “Kubani” in India, apricots are not only very nutritious (6) but also low in calories.

Apricot is an excellent source of vitamin A and vitamin C. Just 2 fresh apricots can give 8% of each of the vitamins.

While sunscreen shields your skin from UV damage, adding apricots to your diet gives your skin extra protection. 

Benefits for Your Skin

• Vitamin A makes your skin look young

Vitamin A plays a vital role in collagen production that makes your skin look firm, supple, and young. This vitamin also protects your skin from sun damage and improves skin texture.

• Vitamin C gives antioxidant dose

Vitamin C acts as a powerful antioxidant. It fights against UV damage and pollutants. It also reduces dark spots and reduces signs of aging.

Good sou

• Improves overall skin health

Apricots are an excellent source of soluble fiber, which promotes healthy gut bacteria. This, in turn, can improve your overall skin health. 

How Much?

3-4 apricots per day.

How to Add to Your Diet?

• Add them to your smoothies for a nutritious breakfast.
• Create your own homemade energy bars with them and otehr dry fruits.
• Consume it as a healthy snack.

Craisins for Nourished Skin

Craisins, or dried cranberries, are a delicious and nutritious addition to your diet.

Like other dry fruits, they are higher in calories than fresh cranberries. However, munching a few of these little treats can do wonders for your skin health.

Benefits for Your Skin

• Gives your skin benefits of vitamin C 

This nutritious dry fruit is rich in skin-loving vitamin C which is a great antioxidant. Vitamin C not only reduces sun damage but also promotes collagen production and reduces the signs of aging.

• Provides the essential nutrients for nourished skin

Craisins have copper, manganese, and vitamin E. All these help the overall well-being of your skin.

• Gives your skin antioxidant benefits

Antioxidant-rich craisins protect your skin from free radical damage and sun damage.

How Much?

There isn’t a specific recommended dose. But it’s best not to exceed 40 grams per day.

How to Add to Your Diet?

• Add them to Yogurt, cereal or oatmeal.
• Make your energy balls by mixing it with other dry fruits.
• Use them as snacks.

Nuts & Seeds

Nuts and seeds are a powerhouse of antioxidants. They protect your skin from free radical damage, reduce the signs of aging, and improve your overall skin health.

They also contain healthy fats which helps maintain skin health. 

Almonds

Almonds are a tasty snack, packed with antioxidants. These useful compounds are highly concentrated in the brown layer of the nuts. So enjoy munching whole nuts to get the maximum benefits.

Benefits for Your Skin

• Almonds are one of the best sources of vitamin E that your skin loves. This vitamin prevents fine lines and wrinkles. It also prevents and reduces sunburn formation. 
• They help protect your skin cells from oxidative damage and slow down skin aging. 

How Much?

Up to 25 almonds daily.

How to Add to Your Diet?

• Soak almonds overnight and eat them the next morning.
• Snack on them to satisfy your snack cravings.
• Use them in your homemade energy bars or laddus for a healthy treat.

Pistachios

These nutrient-dense green nuts benefit your skin in many ways. For years, people have been consuming it due to its benefits and delicious taste.

Benefits for Your Skin

• Pistachios contain bioactive compounds, especially phenolic compounds, which have antioxidant and anti-inflammatory properties. These qualities help combat the signs of aging and make your skin healthy. 
• Research (7) says that pistachios can positively impact your gut microbiota. A healthy gut is crucial for maintaining blemish-free healthy skin. 
• These nuts are loaded with copper and manganese. Copper is a vital mineral for collagen production. Manganese helps acne due to its wound-healing properties. 

How Much?

Up to 35- 40 pistachio nuts.

How to Add to Your Diet?

• Snack on them.
• Add pistachios to your favorite desserts.
• Add them to your oatmeal.

Hazelnuts

Here is another dry fruit that can do wonders for your skin. Here are their benefits (8).

Benefits for Your Skin

• These antioxidant-rich nuts protect against cell oxidation, which causes skin aging.
• They also have vitamin E. This antioxidant protects your skin from cell damage. And makes your skin youthful and radiant.
• Hazelnuts also have anti-inflammatory properties. This helps combat acne and keeps pesky breakouts at bay. 

How Much?

15-20 nuts per day.

How to Add to Your Diet?

• Roast hazelnuts and toss them with spices for a savory snack.
• Add them to your yogurt, cereal, or oatmeal.

Brazil Nuts

These little wonders are packed with nutrients and minerals that can work wonders for your skin. 

Benefits for Your Skin

• Copper is essential for collagen production and protects the skin cells against oxidative damage (9). The nuts are rich in copper. With a single ounce, you’ve just given your skin 55% of the daily required copper. 
• These nuts have high concentrations of magnesium and zinc. These two essential minerals are known for their skin-clearing properties. 
• It also has vitamin E that gives your skin antioxidant benefits.

How Much?

1-2 nuts per day.

How to Add to Your Diet?

• Snack on them.
• Use them in homemade energy bars for sustained energy.

Walnuts

The antioxidant rich walnuts provide the nutrients your skin needs to function properly and maintain its health. 

Benefits for Your Skin

• These have a higher content of omega 3 and omega 6 fatty acids and a balanced ratio of them than other nuts. These fatty acids are essential for healthy radiant skin.
• Walnuts also have zinc which can help acne due to its wound-healing properties. Zinc also helps in maintaining your skin’s protective barrier.
• They also have vitamin E that your skin loves.

How Much?

Up to 15 nuts per day.

How to Add to Your Diet?

• Snack on them.
• Use them in homemade energy bars or laddus.
• Add them to oatmeal.

Cashew

Roasted cashews are not only delicious but also packed with a bunch of antioxidants. These protein-rich nuts are rich in healthy fats which is vital for healthy, supple skin.

Benefits for Your Skin

• Like other nuts, cashews are rich in antioxidants which help reduce visible signs of aging.
• It is rich in copper and provides 69% of your daily copper requirement. Copper helps promote collagen production. This, in turn, reduces fine lines and wrinkles, leaving your skin firmer and more supple.

How Much?

Up to 18-20 cashews per day.

How to Add to Your Diet?

• Snack on roasted cashews for a satisfying and nutritious snack.
• Enhance the taste of your curries by adding the cashew paste.

Sunflower Seeds

These small seeds are excellent sources of many nutrients. And when it comes to your skin, they deliver a good dose of vitamin E.

Benefits for Your Skin

• These seeds are packed with the antioxidant vitamin E which your skin loves. Only 28g of these seeds provide you 49% of your daily vitamin E needs (10).

This vitamin is a true multitasker for your skin. It can reduce the aging signs, improves your skin texture and helps reduce skin inflammation like acne, psoriasis.

How Much?

1/4 cup per day.

How to Add to Your Diet?

• Sprinkle them on yogurt, oatmeal, or cereal.
• Blend them into hummus or chickpea dips for added nutrition.
• You can add them to your homemade energy balls with other dry fruits.

Pumpkin Seeds

Pumpkin seeds are a rich source of nutrients that your skin loves (11). They contain two essential nutrients for healthy skin- manganese and copper.

Benefits for Your Skin

• It is an excellent source of copper. It plays a key role in collagen production, enhancing skin elasticity and overall skin health. This, in turn, makes your skin supple and younger.
• It is also packed with another skin essential nutrient manganese.It can help acne-prone skin due to its wound healing properties.

How Much?

1/4 cup per day.

How to Add to Your Diet?

• Consume roasted pumpkin seeds as healthy snacks.
• Sprinkle the seeds on your salads to add a satisfying crunch and extra flavor.
• You may also add them to your curries.

Lotus Seeds

You might know these seeds as “makhana” in India. They are very nutritious and offer multiple skin benefits.

Benefits for Your Skin

• Makhana is rich in antioxidants that slows the signs of aging and support healthy skin.
• Studies say that certain compounds in makhana own powerful anti-aging qualities. In fact, a review highlights the presence of several amino acids in makhana, such as glutamine, cystine, arginine, and methionine, known for their anti-aging benefits.

How Much?

1-2 handfuls daily.

How to Add to Your Diet?

• Add them to curries.
• Use them in Indian desserts like kheer or phirni for a unique touch. 
• Roasted makhanas are very tasty and healthy.

Sesame Seeds

These tiny seeds are packed with multiple benefits for your skin. These also go by the name “til” in India. 

Benefits for Your Skin

• The seeds contain sesamin and sesamolin compounds which are known for their antioxidant and antibacterial properties. These antioxidants work to keep your skin youthful. While the antibacterial properties help keep those pesky acne at bay.
• The seeds also has a compound, called sesamol. Its anti-inflammatory and anti aging properties help maintain your skin health.

How Much?

1 tablespoon per day.

How to Add to Your Diet?

• Sprinkle toasted seeds on salads and vegetable dishes to add flavor and crunch.
• Use them to make delicious chutney or dip.

Final Thoughts

Adding these nutrient-rich foods to your daily diet can make your skin healthy and glowing.

Keep an eye on your portions because dry fruits are generally calorie-rich. It’s best to add a variety of them as part of your balanced diet rather than sticking to just one.

And be sure to avoid the ones with added sugar.

Image source: Pexels, Adobe Stock