7 Best Fruits for Healthy Skin

 

Fruits are part of a healthy diet, but they can do more than keep the doctor away. A diet rich in fruits can actually improve how your skin looks.

“There are a number of forces that can really start to damage our skin, but the foods we eat can definitely have an impact on the health of our skin.

Common damaging forces include sun damage, unhealthy dietary choices (like alcohol and processed foods), inflammation, and dryness.

 

Here’s how fruits can boost skin health — and the best fruits to pick. 

Generally, any fruits you add to your diet will promote healthy skin, but some fruits have especially potent compounds to boost skin health and appearance.

Here are seven fruits to include in your diet for healthy skin.

1. Watermelon 

Watermelon is considered one of the best fruits for skin because it’s high in lycopene, a pigment that gives the fruit its red color.

 Lycopene is a powerful antioxidant that may help prevent skin damage caused by the sun.

Research in women ages 35 to 55 suggests that lycopene supplements taken for at least three months led to a significant improvement in the skin’s barrier’s ability to retain moisture. It also reduced the appearance of fine lines, wrinkles, and pores, and led to greater smoothness and firmness.

“Watermelon is a nice fruit to counteract the effects of increased UV radiation exposure, especially in the summertime,”

2. Kiwi

Another important antioxidant for skin is vitamin C. “Vitamin C is naturally present in our skin, but it’s constantly used up in the process of fighting free radicals,” says Katta. Getting vitamin C through fruits like kiwi, which provides 71 percent of your daily value (DV), helps shore up your stores to fight free radicals for skin benefits.

 3. Raspberries

Raspberries are also a rich source of vitamin C, providing 36 percent of your DV per cup.

“Anything that increases DNA repair, which includes vitamin C, is helpful to prevent aging and skin repair,” says Moy. 

Raspberries also contain a compound called ellagic acid. “In studies, animals given ellagic acid showed less redness and blistering after UV exposure,” she says.

4. Blueberries

Blueberries contain compounds called anthocyanins, which give fruits and vegetables their blue or purple color. 

“Anthocyanins are known to be potent antioxidants,” says Katta. Although more research is needed, some studies suggest that anthocyanins may help prevent skin aging and damage from UV light.

 Other research shows that blueberries may help decrease inflammatory markers and boost skin hydration and barrier function.

 5. Bananas

Bananas are beneficial for skin thanks to their vitamin B3 (also known as niacin) content. 

Some research suggests that vitamin B3 enhances DNA repair and regulates inflammation caused by UV radiation. It may also help reduce the occurrence of certain types of skin cancer in people who are at high risk.

 Although vitamin B3 is higher in animal-based foods like beef liver, chicken, and turkey than in fruits, bananas can still help you reach your daily needs — and keep your skin healthy. One medium banana provides 5 percent of your DV of vitamin B3.

 6. Avocados

“Avocados are a rich source of monounsaturated fatty acids,” Katta says. Monounsaturated fatty acids are healthy fats linked to reduced oxidative stress and inflammation, which may in turn protect skin from sun damage.

 One small study in women ages 27 to 73 found that those who ate an avocado daily for eight weeks saw a significant increase in skin elasticity and firmness compared with those who did not.

 Research shows your diet can significantly impact your skin’s levels of fatty acids.

 And getting monounsaturated fats from plant foods like avocados may offer unique skin perks. Higher intake of monounsaturated fatty acids from a plant source is associated with lower risk of severe sun-related skin aging in research — the same can’t be said of monounsaturated fatty acids from animal sources.

 7. Strawberries

Eating fruits high in water content can keep your skin hydrated and healthy, says Moy. Strawberries, which are up to 91 percent water (5.3 ounces per cup), are a great choice.

 A small study in women found that those with low daily water consumption saw an improvement in skin appearance and were able to maintain skin hydration levels by increasing their water intake over 30 days.

 A diet rich in healthy foods, including fruits, can give your skin a boost. Fruits contain nutrients that may improve skin health by fighting oxidative stress, inflammation, and dryness.