What type of nuts help with acne?

November 17, 2025 •

4 min read

According to dermatologists and nutritionists, people with acne often have low levels of antioxidants like vitamin E and selenium. Find out what type of nuts help with acne by providing key nutrients that can target inflammation, regulate oil production, and support overall skin health from within.

Quick Summary

Certain nuts, including walnuts, Brazil nuts, almonds, and cashews, can support healthier skin. They contain anti-inflammatory omega-3 fatty acids, zinc for oil control, and antioxidants like selenium and vitamin E.

Key Points

Walnuts: High in anti-inflammatory omega-3 fatty acids that can help reduce acne and skin irritation.
Brazil Nuts: An excellent source of selenium, a powerful antioxidant that helps decrease inflammation and protects skin cells from damage.
Cashews: Provide zinc, a mineral that helps control sebum production and supports the healing process of blemishes.
Almonds: Contain a good amount of vitamin E and magnesium, which offer antioxidant benefits and help regulate oil production.
Eat in Moderation: While beneficial, nuts are calorie-dense, so a handful (around one ounce) per day is a recommended portion for reaping skin benefits without excess calories.
Healthy Fats Balance: Aim for a healthy balance of omega-3s and omega-6s by including walnuts and being mindful of high omega-6 sources like peanuts.

The Key Nutrients in Nuts that Combat Acne

Eating a balanced diet plays a significant role in skin health, and nuts are a powerful source of nutrients that can help manage acne. The benefits aren't from the nuts themselves but from their high concentration of specific vitamins, minerals, and healthy fats that address the underlying causes of acne, such as inflammation and hormone-related oil production.

Omega-3 and Omega-6 Fatty Acids Acne is often linked to inflammation in the body. While omega-6 fatty acids are also important, many modern diets are heavily skewed toward a high ratio of omega-6 to omega-3, which can be pro-inflammatory. Nuts like walnuts are rich in omega-3 fatty acids, which possess powerful anti-inflammatory properties that can help soothe irritated skin and reduce the severity of breakouts. Maintaining a healthy balance of these essential fatty acids is crucial for minimizing inflammation and promoting smoother, clearer skin.

Zinc Zinc is a vital mineral for skin health, and a deficiency is often observed in individuals with more severe acne. Zinc plays several critical roles: it helps regulate oil (sebum) production, has anti-inflammatory effects, and assists in wound healing, which can help repair blemishes and reduce scarring. Nuts like cashews and walnuts are excellent dietary sources of this acne-fighting mineral.

Selenium and Vitamin E These two antioxidants are particularly beneficial for skin health. Selenium helps protect cells from damage and reduces inflammation, while vitamin E shields the skin from free radical damage caused by environmental stressors. Both are important for maintaining the skin's barrier function and promoting a healthy complexion. Brazil nuts are one of the richest sources of selenium, while almonds are packed with vitamin E.

Specific Nuts That Can Help with Acne

Incorporating a variety of nuts into your diet can provide a spectrum of skin-benefiting nutrients. Remember that a small handful (about one ounce) per day is a moderate portion.

Walnuts: These are arguably one of the best nuts for acne due to their high content of anti-inflammatory omega-3 fatty acids. Walnuts also provide zinc and vitamin E, offering a comprehensive approach to combating blemishes.
Brazil Nuts: Just one or two Brazil nuts a day can provide your entire recommended daily intake of selenium, a potent antioxidant that supports skin elasticity and protects against damage.
Almonds: Rich in vitamin E and magnesium, almonds act as a powerful antioxidant and help maintain proper skin hydration. The anti-inflammatory properties can also soothe skin irritation.
Cashews: Cashews are a significant source of zinc, which helps regulate oil production and promotes healing. Their anti-inflammatory properties also make them a great choice for acne-prone skin.

Comparison of Nuts for Acne

This table highlights the specific benefits of some top nuts for acne-prone skin.


Nut	Key Nutrient	Anti-inflammatory?	Sebum Regulation?	Wound Healing?
Walnuts	Omega-3s	Yes	Yes (Zinc)	Yes (Zinc)
Brazil Nuts	Selenium	Yes (Antioxidant)	No	No
Almonds	Vitamin E	Yes	Yes (Magnesium/Zinc)	Yes (Zinc)
Cashews	Zinc	Yes	Yes (Zinc)	Yes (Zinc)

The Lowdown on Peanuts and Acne

While many nuts offer benefits, some can be problematic for certain individuals. Peanuts, for instance, have a high omega-6 to omega-3 ratio, and in some acne-prone individuals, a high intake of omega-6s can exacerbate inflammation. Peanuts also contain androgen-like compounds that may worsen hormonally triggered breakouts. If you notice a correlation between peanut consumption and breakouts, it may be worth reducing your intake to see how your skin responds.

How to Incorporate Nuts into Your Diet

Adding nuts to your daily routine is simple. You can snack on a handful of mixed nuts, sprinkle them on salads or oatmeal, or blend them into smoothies. Opt for raw or lightly roasted, unsalted varieties to avoid excessive sodium and added oils, which can cause bloating and dehydration. Portion control is important due to the calorie density of nuts, so stick to the recommended one-ounce serving. For added flavor, try lightly toasting them at a low temperature to maximize antioxidant efficacy.

Conclusion: Balance is Key for Clearer Skin

Ultimately, a healthy diet is a significant part of managing acne. Nuts like walnuts, Brazil nuts, almonds, and cashews can provide essential nutrients such as omega-3s, zinc, and selenium that work to reduce inflammation, regulate oil, and heal skin from the inside out. While there's no single cure-all food for acne, strategically incorporating these nutrient-dense nuts into your diet can support healthier skin and contribute to an overall clearer complexion. Remember to eat them in moderation and listen to how your body—and your skin—responds. For additional information on dietary factors affecting skin health, consult reliable medical sources like WebMD and Nuts for Life.

Resources For more information on acne and diet, including a look at what foods may make it worse, you can visit a reliable medical source like the WebMD article on best/worst foods for acne.

Frequently Asked Questions

Walnuts are often considered one of the best nuts for acne due to their high concentration of anti-inflammatory omega-3 fatty acids. Brazil nuts are excellent for selenium, and cashews and almonds provide zinc and vitamin E respectively.

Consuming nuts in moderation is key. While nuts offer skin-benefiting nutrients, eating them in excess can lead to weight gain due to their high calorie content. Furthermore, peanuts, which are high in omega-6s, may worsen acne for some people if consumed in large amounts.

Nuts can help with acne by providing key nutrients that address its root causes. Omega-3s reduce inflammation, zinc helps regulate oil production and aids healing, and antioxidants like selenium and vitamin E protect skin cells from damage.

The idea that nuts universally cause acne is largely a misconception and not supported by conclusive evidence. However, peanuts, with their higher omega-6 content, can be problematic for individuals sensitive to hormonal triggers, making it important to monitor your own skin's response.

Raw nuts generally retain more nutrients, but lightly roasted nuts can also offer benefits and may even have higher antioxidant efficacy if roasted at low-to-medium temperatures. The key is to choose unsalted, raw or lightly roasted varieties and avoid high-temperature roasting.

Incorporate nuts as a daily snack or add them to meals like oatmeal, salads, and smoothies. A handful a day is a good target. Combining different types of nuts can provide a wider range of beneficial nutrients for your skin.

While nut oils, like almond or walnut oil, can be beneficial when applied topically due to their moisturizing properties, eating whole nuts is more effective for overall skin health. Whole nuts provide fiber, protein, and other nutrients not present in the oil alone.