I love researching and writing about the health benefits of various fruits and vegetables.
Your Skin Is a Reflection of Your Eating Habits
If you aren’t eating healthy food to nourish your skin from within, it doesn't matter how many skincare products you slather on—your skin will look dull, unhealthy and undernourished. Remember the famous saying, “you are what you eat”? Whoever said that wasn’t kidding.
The good news is that you don't need to sacrifice flavor to eat your way to glowing skin. Ditch the sugary drinks, junk food and processed snacks for these tasty fruits that will help make your skin healthier and more radiant.
What Are the Best Fruits for Healthy Skin?
|Fruit||Targeted Skin Issues|
wrinkles and sun damage
dryness and sun damage
wrinkles, dryness and sun damage
wrinkles and acne
inflammation and free-radical damage
Apples are chock full of vitamin C and vitamin A, which are both known to benefit skin health. In addition to stimulating collagen synthesis, vitamin C can help protect skin from UV damage. Vitamin A can help prevent cell damage and aging, promoting smoother, healthier skin.
If that’s not enough to convince you that an apple a day leads to glowing skin from within, consider the high fibre content in apples. Fibre helps to clean out the colon and promotes regular bowel movements, hence promoting clear pimple-free skin.
Topical applications of apple-derived products can yield even more skin benefits. Apples are a rich source of malic acid, known in the health world as an alpha hydroxyl acid. Malic acid is gentler than other acids used in beauty treatments, such as glycolic and salicylic acid. Malic acid promotes healthier, firmer and younger-looking skin by renewing skin cells without damaging the skin layer.
Avocados are a highly nutritious fruit, hyped in the health world as a superfood. Not only do they taste great, but they also offer amazing benefits for skin when consumed, as well as when applied topically.
Bananas can also improve skin when applied topically, and it's easy to make your own banana face mask treatments at home.
Kiwis are packed with even more vitamin C than oranges! Vitamin C, also known as ascorbic acid, keeps skin looking younger and fresher. It also wards off colds and boosts the immune system!
As another fruit rich in vitamin C, lemons are a great addition to your beauty regimen. Drinking water with lemon (and honey, if you need a little sweetness) is purported to have many health benefits, including several for your skin. From reducing wrinkles and dryness to helping prevent sun damage, a cup of lemon water can work wonders.
Some people use lemons topically to lighten skin and promote an even tone by reducing acne marks and blemishes. They also deep cleanse the skin by breaking down any grime clogging the pores. That said, be careful when applying lemon to your skin—it can cause irritation and even increase your risk of sunburn.
Papaya extracts are widely used in the skincare industry in the form of facial peels, soaps, cleansers and lotions. Papaya can also be effective in reducing acne, as it contains papain, an enzyme that can reduce inflammation and remove keratin buildup. But why go after chemical treatments when you can enjoy the goodness of papaya, fresh and cheap?
Packed with antioxidants and vitamins A, B and C, papaya is a fantastic food for skin health, with the power to reduce wrinkles and acne. Eating papaya regularly can help promote skin health. You can also mash it and apply it topically for a bright, youthful glow.
A single cup of chopped pineapple contains a whopping 131% of the recommended daily intake of vitamin C. What's more, it also contains bromelain, a digestive enzyme that boasts numerous health benefits. It's worth noting that supplements contain far more bromelain than pineapple, so munching on pineapple alone may not significantly increase your bromelain levels.
Bromelain can also be used as a gentle exfoliant, helping slough off dead skin and give you a natural glow. In addition to reducing the appearance of blemishes, pineapple also has anti-inflammatory properties that can help reduce redness and swelling.
While more research needs to be done, studies have shown that there may be a link between constipation and acne. In addition to promoting healthy bowel function, high-fiber diets may help improve acne. Just a half-cup of prunes contains over six grams of fiber!
As a true superfood, pomegranate enjoys a special status in the health community. In fact, pomegranates are one of the healthiest fruits out there.
Pomegranates are packed with potent antioxidants that can help fight free radicals promote healthy, youthful skin. The entire fruit is rich in nutrients, but only the seeds and arils (the red flesh and skin that envelop the seed) are good for eating, though the skin and fleshy white interior can be used to make tea.
A word to the wise—due to hefty amounts of added sugar (and many more ingredients), processed pomegranate juice isn't the best way to go. To get the most this fruit has to offer, simply eat the seeds!
Strawberries are rich in vitamin C and other healthy vitamins and minerals that can help fight free radicals and reduce inflammation.
Strawberries also contain two components that can help improve skin when applied topically—salicylic acid and ellagic acid. Salicylic acid is well known for reducing mild acne by penetrating deep into the pores and cleaning them out. It can unclog oily pores and stop pimples from forming, helping to clear out milia, whiteheads, and blackheads before they become stubborn pimples. A 2010 study showed that ellagic acid, a micronutrient with powerful antioxidant properties, may reduce UV-related inflammation and wrinkle formation.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2013 healthmunsta
Betty on January 13, 2020:
Good Hub....very educative
divya reddy on November 17, 2019:
Ana Maria Orantes from Miami Florida on July 29, 2019:
Hello mister healthmunsta. I love fruits. I like your hub. It is an excellent information. Thank you for sharing your knowledge.
riya kumari on April 21, 2019:
I like to maintain my face glow that's why I like to eat those fruits that help me to glow my face so, everyone starts to eat healthy fruits in your life in place of eating fast food
Akko on January 31, 2019:
Very good article. Thank you for sharing it. I love in a SIDS close to equator. We have lots of tropical fruits including mangoes, bananas, papayas, pineapples and pomegranates. Fruits like apples and kiwi are imported to our country and are available in the supermarkets of cities. Many people here develops a habit of eating processed food when they are busy and don't have time to prepare any food. So it is important to make people aware about eating fruits as all the fruits are loaded with essential nutrients that body requires.
Prashant on January 25, 2019:
jayesh on January 24, 2019:
Pamela Oglesby from Sunny Florida on June 17, 2018:
Very good information. Thanks.
Asselef on May 22, 2018:
thank you for sharing
Asif on April 15, 2018:
Great info ... i like papaya too much it makes my skin more batter
Tressie Dawson on March 02, 2018:
Nice post! I just love apples and lemon as it keeps my skin healthy and glowing.
MUSTAPHA on January 11, 2018:
Love avocado, it keeps me hydrated.
Suraj on December 19, 2017:
Good thank you so much
Alexa Rain from egypt on November 20, 2017:
some pictures don't match with title names.
but very informative thank you.
Akash Patel on November 13, 2017:
Jasmin Riwani on November 10, 2017:
Usman rai on October 28, 2017:
As i have studied' the best source of vitamin C is' guava' which have great antioxidant property ....
vilas p on August 27, 2017:
Parimala on August 15, 2017:
I like fruits especially papaya........
Shiyaam on July 07, 2017:
sania on June 27, 2017:
Valerie on January 17, 2017:
Has anyone tried Juice Plus
Shruti sangam on December 18, 2016:
I like fruits most and now i included these in my diet
Now jst waiting to see the difference in my skin texture as i am suffering from bad acne.
Tressie Dawson on November 23, 2016:
Natural things has great impact on our skin as they have no side effects and their results are magnificent. Including these fruits, Mango, Litchi , Dates has also great anti oxidants present that helps to cleanse the skin.
Anjali on August 12, 2016:
Thank you for sharing .........
Worraphark from Thailand on June 27, 2016:
Great Job, thanks for your helpful.
Vadly Trinity on April 22, 2016:
the patience is a virtue !!
Elsa on October 20, 2015:
Yes, Healthmunsta Artist Writer, We are what you eat: "Foods can Heal and Renew. Food can be your anti-aging medicine" Deepak Chopra
Nutritional habits to nurture our body is essential for rejuvenating our mind and body and to acquiring beautiful skin .To reverse aging through eating wisely is not difficult- is it a matter of attention, focus and commitments. But we need pay attention to a rutinary process of detoxification of our skin too.
I suget Ancient Skin Rejuvenetion Ritual (with Baiden Mitten is easy and fat).
Summer LeBlanc from USA on May 16, 2015:
This probably sounds crazy, but I eat all of these fruits, and not in moderation either- and I honestly think they break my skin out on my face- BUT- I have been told my whole life that I have the softest skin on every other part of my body. My diet mostly consists of fruit though- I should probably balance that out. ;)
eniya on March 21, 2015:
Kristen Howe from Northeast Ohio on February 17, 2015:
Great hub filled with fruit facts. I love strawberries and strawberry kiwi drinks. I'm also hooked on pomegranate teas and juices. I never had avocados before. Are they really good?
debasish dutta on January 05, 2015:
Dr. Samprita Sahu from Indore, India on January 01, 2015:
eatingright on September 02, 2014:
Lemon - that's my favourite fruit. Good tips. O)
Raj on August 29, 2014:
All that tips really make the difference.thanks for sharing
Cuh on August 21, 2014:
I love eating fruits when i was pregnant :)
sana Maqsood on August 19, 2014:
I had tried fruit diet 2 months back and the result was very positive bcz I had lose 4 kg in one month
sminut13 from singapore on August 17, 2014:
Very informative and written in a clear manner, making it easy to understand. thanks for sharing.
BARBARA on June 18, 2014:
It is best fruit informations for skin.
julie on April 11, 2014:
Great article. Thanks:-)
Janis Leslie Evans from Washington, DC on December 30, 2013:
Excellent and informative hub, healthmunsta. Your writing and presentation are clear and concise. The images are visually appealing. The collage is impressive. Thank you for producing a helpful article that helps me to refocus on the importance of treating my skin from the inside out. Voted up, useful, beautiful, and shared.