3 Anti‑Aging Nuts & Seeds That Boost Collagen for Youthful Skin

 

In a recent YouTube presentation, renowned neuroscientist and physiologist Dr. Andrew Huberman dives into the science-backed benefits of three nuts and seeds highlighting their role in collagen synthesis, skin elasticity, and overall youthful appearance.

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1. Almonds

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Key nutrients: Vitamin E, biotin, protein.
Almonds are rich in vitamin E - an antioxidant that protects skin cells from free-radical damage. They also provide biotin and essential amino acids, both crucial for collagen production. Dr. Huberman emphasizes that the combination promotes supple, glowing skin and may help reduce fine lines.

 

2. Walnuts

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Key nutrients: Omega‑3 (ALA), zinc, copper.
Walnuts stand out for their high alpha-linolenic acid (ALA), a plant-based omega‑3 fatty acid that lowers inflammation-a major culprit in skin aging. Zinc and copper support the enzymes responsible for collagen formation. Huberman points out that including walnuts in your diet can improve skin barrier function and resilience.

 

3. Pumpkin Seeds

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Key nutrients: Magnesium, zinc, plant protein.
These tiny seeds are powerhouse providers of magnesium-vital for over 300 biochemical reactions, including collagen synthesis pathways. Combined with zinc and protein, pumpkin seeds help maintain firmness and repair micro-tears in the skin matrix, explained Huberman.

 

How to Incorporate Them into Your Routine

 

Almonds

A small handful (about 23 nuts daily)

 

Walnuts

5–7 halves per day

 

Pumpkin Seeds

1–2 tablespoons daily, shelled

 

Blend them into morning smoothies, sprinkle on yogurt or salads, or enjoy as a trail mix snack. Huberman also suggests raw or lightly roasted options to preserve nutrient density.

 

The Science Side

 

Dr. Huberman unpacks how collagen-the main structural protein in skin-relies on amino acids, zinc, copper, and other cofactors found abundantly in nuts and seeds:

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• Antioxidants (like vitamin E) fight oxidative stress, slowing collagen degradation.

• Omega‑3s reduce inflammation, preventing chronic tissue damage.

• Minerals & amino acids fuel key enzymes (like prolyl and lysyl hydroxylase) that help form collagen’s triple-helix structure.

 

He notes that dietary collagen boosters don’t just benefit skin, they support joint, tendon, and vessel integrity too.

 

Tips Aside from Diet

 

To maximize results, Huberman recommends:

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• Consistent hydration: Water binds to collagen fibers and maintains skin turgor.

• Sun protection: UV exposure accelerates collagen breakdown.

• Regular sleep & stress control: Cortisol hampers collagen repair.

 

Summary:

 

By including almonds, walnuts, and pumpkin seeds as part of a balanced diet, and pairing them with smart lifestyle habits, you can naturally support collagen production and age-related skin integrity. Dr. Huberman’s evidence-based approach makes it clear: your everyday snack choices can have long-term impact on youthful skin.

 

About Dr. Andrew Huberman

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Dr. Andrew Huberman is a neuroscientist and tenured professor at the Stanford University School of Medicine, where he runs the Huberman Lab, specializing in brain function, behavior, and health optimization. Through his widely respected podcast, The Huberman Lab Podcast, he translates complex scientific research into practical tools for improving mental and physical well-being. Dr. Huberman’s work is grounded in peer-reviewed science and is especially popular for covering topics like sleep, stress, hormone health, vision, and longevity.