Healthy skin is not just the product of skincare. What you eat also plays a role in the appearance and health of your skin. Fruits provide a combination of vitamins, minerals, antioxidants, fibre and water that can support health and look healthy (and therefore healthy) as a whole.
No single fruit can change your skin instantly or eliminate wrinkles, but having a variety of nutrients from many different fruits in your diet and a broad array of healthy foods should be an added value to your skincare routine. A number of fruits are known for their collagen production, protection from oxidative stress and hydration with some of them and their antioxidant health benefits.
Here are some fruits that you’re going to add to your diet if you’re looking to promote healthy and glowing skin.
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1. Oranges
Oranges have a lot of vitamin C content. Vitamin C is essential for normal collagen production and collagen is an important structural protein in the skin. Vitamin C is an antioxidant which protects cells from oxidative stress.
A whole orange (a whole orange rather than sugary orange drinks) also provides fibre, and so it is a good addition to meals or snacks.
2. Guava
Guava is another excellent source of vitamin C and can be an easy way to add more antioxidant-rich foods to your diet. Vitamin C supports normal collagen formation and contributes to the protection of cells from oxidative stress.
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Cut up guava can be a convenient snack, and adding it to a fruit bowl can provide variety and natural sweetness.
3. Papaya
Papaya has vitamin C and other nutrients and antioxidants. Its very orange color comes from carotenoid compounds that are found in many colourful fruits and vegetables.
Adding fresh papaya to breakfast or having it as a snack can contribute to your overall intake of fruits and essential nutrients. A varied diet is more beneficial than relying heavily on one so-called “beauty food.”
4. Kiwi
Kiwi is packed with vitamin C and also provides fibre and other micronutrients. Its combination of nutrients makes it a useful choice for people trying to build a balanced, fruit-rich diet.
Kiwi can be eaten on its own, added to yoghurt or combined with other fruits for a refreshing snack.
5. Berries
Strawberries, blueberries, blackberries and raspberries contain a lot of antioxidant compounds. They also have fibre and vitamins and minerals.
Antioxidants are so important because the body is constantly exposed to oxidative stress from normal metabolism and environmental factors. Plant foods such as berries can help increase the diversity of protective compounds in the diet.
6. Watermelon
Watermelon is a refreshing choice for hydration as it contains a high proportion of water. Adequate hydration is important for overall health and can contribute to maintaining normal skin function.
Watermelon also provides nutrients such as vitamin C and carotenoids. It can be particularly appealing during hot weather when fluid intake is especially important.
7. Pomegranate
Pomegranate contains vitamin C and various plant compounds with antioxidant properties. Including pomegranate seeds in a balanced diet can add flavour, colour and nutritional variety.
Sprinkle the seeds over yoghurt or salads, or enjoy them as a snack. As with other fruits, consuming the whole fruit provides fibre that is generally lacking in fruit juices.
8. Avocado
Although technically a fruit, avocado is nutritionally different from many sweet fruits. It provides healthy unsaturated fats along with vitamin E, fibre and other nutrients.
Dietary fats are important for overall nutrition, and vitamin E has antioxidant properties. Adding avocado to meals can therefore contribute to a nutrient-dense eating pattern.
9. Mango
Mango provides vitamin C and carotenoid compounds, along with natural sweetness. It can be enjoyed fresh as part of breakfast or as a snack.
Because mango is naturally sweet, portion size may be worth considering for people who are monitoring their overall carbohydrate or calorie intake. There is no need to eliminate it from a healthy diet simply because it contains natural sugars.
10. Apples
Apples provide fibre and a range of plant compounds. Keeping the edible skin on, when appropriate and after washing the fruit thoroughly, can increase fibre and phytonutrient intake.
An apple is also an easy portable snack and can be paired with nuts or yoghurt for a more satisfying combination of carbohydrates, protein and healthy fats.
How can we include fruits for better skin health
The best way to do this is not to search for one “miracle” fruit. Look for variety. Different fruits provide vitamins, minerals and plant compounds in different ways. If you pick fruits in a variety of colours throughout the week then you will have more healthful food and more fun.
Whole fruits are generally preferred to fruit juices because they retain fibre and are, therefore, much more filling. Healthy skin is a lot more than the diet. What is more important is sleep, sun protection, hydration, physical activity and a suitable skincare routine.
If you’re having chronic acne, unusual dryness, rashes, pigmentation changes or other skin problems, dietary changes should not replace medical care. A dermatologist can help diagnose the cause and treat it.
As for the overall health of your skin, that is what really makes for a natural glow. If you add nutrient-rich fruits such as oranges, guava, papaya, kiwi, berries, watermelon, pomegranate, avocado, mango and apples to a balanced diet, you can support healthy skin from within.
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