There is no doubt that eating fruit – especially a minimum of two servings per day – is essential for a healthy and balanced diet. However, in addition to that, the fruits are extremely beneficial for your skin. From antioxidants to vitamins A and C, fruits contain an abundance of nutrients that help promote healthy skin.
Sure, a detailed skin care routine can be helpful in creating a clearer complexion, but whatever type of skin you have, a diet that includes fruit will help our body’s largest organ thrive. Plus, eating fruit is generally good for your overall health! To dig deeper into this topic, we spoke with Certified Dermatologist Dendy Engelman, MD, FACMS, FAAD, and Kristen Fleming, RD, to find out which fruits are most beneficial for your skin, which nutrients keep skin hydrated, and which fruits can help you. to achieve that natural glow of the face.
While watermelon is the juiciest and freshest fruit to eat during the summer, the good news is that it has skin benefits that last all year round. âFruits rich in water, like watermelon, are great sources of hydration, which is essential for maintaining healthy, youthful-looking skin,â said Dr. Engelman.
Watermelons are 93 percent water and are high in malic acid, which helps remove dead skin cells from the top layers of the skin. Thanks to the benefits of malic acid, your skin is likely to have a smoother complexion.
Whether it’s strawberries, blackberries or blueberries, berries in general are good for the skin because they contain antioxidants like vitamin C and vitamin A. âVitamin C is an antioxidant and plays a role in collagen formation, while vitamin A is used to treat acne and prevent fine lines and wrinkles, âFleming explained. “Vitamins A and C are also used to improve hyperpigmentation.” Don’t limit yourself to the usual blueberries and blackberries – blackberries, raspberries and cranberries are also good for the skin.
Think coconuts are just for your island getaway and endless piÃ±a coladas? Think again. âFattier fruits like coconut are also great for your skin,â Dr. Engelman explained. “In addition to providing hydration, coconut is rich in lauric acid, which helps kill acne-causing bacteria.” Besides raw coconut, coconut oil contains linoleic acid (vitamin F), which helps the skin to retain moisture.
Besides being satiating and energizing, bananas contain phenolic and antimicrobial compounds, which help treat acne lesions. According to Fleming, phenolic compounds are compounds that provide protection against enzymes that cause the breakdown of collagen and elastin in the skin. Phenols are commonly found in banana peels and are also frequently used to treat burns or inflammation of the skin.
Papayas aren’t just loved for their sweet taste and tropical vibes. “Papaya contains enzymes called papain and chymopapain, which help reduce inflammation. They can also help defend against skin damage, prevent premature aging, and improve elasticity due to its high amount of antioxidants, âexplained Dr. Engelman.
There’s a reason everyone loves avocado toast, and your skin will thank you for it, too. âFattier fruits like avocado support the collagen and elastin structures in your skin. This helps you stay younger for longer,â Dr. Engleman said. She also noted that avocados are high in antioxidants and healthy fats like oleic acid, and are loaded with compounds that can protect your skin from sun damage.
Although it is a less popular fruit, plums do have some skin benefits that shouldn’t be overlooked. According to Fleming, plums contain antioxidants that neutralize free radicals to help fight aging and environmental damage. The high amount of antioxidants also provides protection against harmful UV rays from the sun and protects the skin from sun damage.
Eating pomegranates has multiple benefits, according to Dr. Engelman, as they contain antioxidants such as vitamin C, which reduce cell damage in the body and decrease inflammation in the skin. “Pomegranate contains natural vitamin C antimicrobials that fight the growth of fungi and bacteria in the skin, which can help prevent acne breakouts. It is also known to increase blood flow in the body, giving to your skin a naturally radiant glow, âshe said. .
Mangoes have essential properties for the skin. “Mangoes are a rich source of beta-carotene and a precursor of vitamin A, which has benefits for aging and acne-prone skin,” Fleming explained.
Grapefruits are one of the many citrus fruits that are great for the skin. A favorite breakfast item for many, grapefruit has anti-aging benefits due to its high levels of vitamin C. Fleming also noted that grapefruit promotes collagen production and helps skin stay luminous.
Just like grapefruit, oranges also support collagen production. Dr Engelman explained that oranges have a special ability to even out the tone and texture of skin tone. Consuming whole oranges is helpful as it makes the skin firmer and minimizes the signs of aging.
12. Grape seeds
The crunchy little seeds of red and green grapes are a great way to help your skin. âConsuming grape seeds can help you go the extra mile to protect your skin from the damaging effects of the sun. Packed with vitamin C and other essential antioxidants, grape seeds can benefit the skin by defending against harmful UV rays that can eventually cause deep wrinkles and sun spots, âsaid Dr. Engelman.
Dr. Engelman and Fleming both agreed that while there are a number of vitamins and nutrients in fruits that help keep skin beautiful, hydrated, and youthful, these nutrients are also essential for maintaining your health. See which fruits you like and consider incorporating them into your daily diet! Your body and skin will thank you for it.