Fruits are part of a Healthy Skin diet, but they can do more than scare off the doctor. A diet rich in fruits can improve the appearance of your skin.
“There are a number of factors that can start to damage our skin, but the foods we eat can have an influence on the health of our skin.
The most common damaging factors include sun damage, unhealthy diets (like alcohol and processed foods), inflammation, and dryness.
Why Fruits Can Be Good for Your Skin
Fruits can prevent oxidative stress, which occurs when factors like ultraviolet (UV) radiation or pollution produce cell-damaging molecules known as free radicals. “I describe these free radicals as hailstones hitting the skin,” says Dr. Katta.
These “hailstones” damage the lipids (fats) that protect the skin barricade (the outer layer of the skin), adds Katta. Free radicals can also damage collagen (the structural protein in the skin) and DNA. Compromised DNA can increase the risk of skin cancer, says Katta.
“The antioxidants found in some fruits can help neutralize or suppress the free radicals that are so harmful to our skin,” says Katta.
Fruits rich in antioxidants also reduce inflammation in the body.
“Inflammation, in general, is associated with a lot of health conditions, including skin conditions,” says Ronald Moy, MD, a board-certified dermatologist in Los Angeles and past president of the American Academy of Dermatology. “It can be the cause of problems like psoriasis and acne.”
Finally, many fruits contain high amounts of water, which hydrates and improves skin health, says Dr. Moy.
7 Fruits to Eat for Healthier Skin
Watermelon
Watermelon is considered one of the best fruits for the skin due to its high content of lycopene, the pigment that gives it its red colour.
Lycopene is a commanding antioxidant that can help prevent sun-induced skin damage.
A study in women aged 35 to 55 found that taking lycopene supplements for at least three months resulted in 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 resulted in smoother, firmer skin.
“Watermelon is a good fruit for counteracting the effects of increased UV exposure, especially in the summer,” says Katta.
You still (of course) need sun protection, and some UV radiation is filtered out even if you wear sunscreen or hats. “It’s beneficial if the foods you eat contain a dose of antioxidants for a little extra layer of protection,” adds Katta.
Kiwi
Another important antioxidant for the skin is vitamin C. “Vitamin C is naturally present in our skin, but it is constantly consumed in the process of fighting free radicals,” says Katta. Getting vitamin C from fruits like kiwi, which provides 71 per cent of the DV (daily value), helps boost free-radical-fighting reserves and benefits your skin.
Both lab and animal studies show that vitamin C promotes collagen synthesis. Collagen works with other compounds like hyaluronic acid and elastin to help skin maintain elasticity, moisture, and volume. It’s also a vital part of the proteins (like keratin) that make up skin.
While the body produces collagen naturally, factors like aging, sun damage, alcohol, and tobacco can reduce its production.
Raspberries
Raspberries are also a rich basis of vitamin C, providing 36 per cent of the daily value per cup.
“Anything that speeds up DNA repair, including vitamin C, helps prevent aging and repair skin,” says Moy.
Raspberries also contain a multiple called ellagic acid. “In animal studies, those given ellagic acid had less redness and blisters after UV exposure,” he says.
The authors of one study note that ellagic acid may exert its protective effects by activating specific signalling pathways that reduce oxidative stress and inflammation while protecting skin cells from UV damage. Combining ellagic acid with dihydromyricetin (also found in fruits and vegetables) had an even more substantial protective effect than either compound alone.
While human studies are limited, a previous study found that taking ellagic acid extract orally for four weeks helped prevent skin pigmentation in women exposed to ultraviolet light.
Blueberries
Blueberries contain compounds called anthocyanins, which give fruits and vegetables their blue or purple colour.
“Anthocyanins are known to be powerful antioxidants,” says Katta. While more research is needed, some studies suggest that anthocyanins may help prevent skin aging and UV damage.
Other studies suggest that blueberries may help reduce inflammatory markers and improve skin hydration and barrier function.
Bananas
Bananas are suitable for your skin because they contain vitamin B3 (also known as niacin).
Some studies suggest that vitamin B3 improves DNA repair and regulates inflammation caused by ultraviolet light. It may also help reduce the incidence of certain types of skin cancer in people at high risk.
While vitamin B3 is more abundant in animal products like beef liver, chicken, and turkey than in fruit, bananas can help you meet your daily needs and keep your Healthy Skin. One medium banana provides 5 per cent of the recommended daily intake of vitamin B3.
Avocado
“Avocados are a rich source of monounsaturated greasy acids,” says Katta. Monounsaturated fatty acids are Healthy Skin fats that reduce oxidative stress and irritation. Which in turn can protect your skin from sun damage.
A small study of women ages 27 to 73 found that those who ate avocados daily for eight weeks experienced significant increases in skin resistance and firmness compared to those who did not.
Research suggests that your diet can make a big difference in your levels
The Takeaway
A diet ironic in Healthy Skin foods, including fruits, can improve the condition of your skin. Fruits contain nutrients that can improve skin health by fighting oxidative stress, inflammation, and dryness. Some of the best fruits for the skin include watermelon, kiwi, raspberries, blueberries, bananas, avocados, and strawberries.
