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.
7 Best Fruits For Skin – Healthier Skin
Here we have discussed the best fruits for skin.
1. Watermelon:
Watermelon is considered one of the best fruits for skin because it’s high in lycopene. It’s 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 improved skin. It also retains skin 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”. Says Katta
You still need (of course) sun protection, and some UV radiation does seep through even if you wear sunscreen or hats. “It’s very helpful if the foods you eat provide a dose of antioxidants for a little extra layer of protection,” adds Katta.
2. Kiwi
An important antioxidant for skin is vitamin C. “Vitamin C is naturally present in our skin, but it’s used up in the process of fighting free radicals. 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.
Lab and animal research shows that vitamin C supports collagen synthesis. Collagen works with other compounds to help your skin maintain its elasticity, moisture and volume. It’s also a key part of proteins (like keratin) that make up your skin.
Although your body creates collagen like, aging, sun damage, alcohol, and smoking can decrease its production.It is also one of best fruits for skin.
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.
The authors of one study note that ellagic acid may offer protective effects. By activating certain signaling pathways that reduce oxidative stress and inflammation. It will protect skin cells from UV damage. Combining ellagic acid with dihydromyricetin had an even stronger protective effect.
A past study found taking oral ellagic acid extract for four weeks helped prevent skin pigmentation in women exposed to UV light.It is also one of best fruits for skin.
4. Blueberries
Blueberries contain compounds called anthocyanins, which give fruits 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 skin hydration and barrier function. It is also one of best fruits for skin.
5. Bananas
Bananas are beneficial for the skin thanks to their vitamin B3 (also known as niacin) content.
Some research suggests that vitamin B3 enhances DNA repair caused by UV radiation. It may also help reduce the occurrence of certain types of skin cancer in people who are at high risk.
However, vitamin B3 is higher in animal-based foods like beef liver, and chicken than in fruits. Bananas can still help you meet your daily needs. One medium banana provides 5 percent of your DV of vitamin B3. It is also one of best fruits for skin.
6. Avocados
“Avocados are a rich source of monounsaturated fatty acids,” Katta says. Monounsaturated fatty acids are healthy fats. These are linked to reducing oxidative stress, which may in turn protect skin from sun damage.
According to a study, In women ages 27 to 73 who ate an avocado daily for eight weeks. In a result, they can see a major difference in skin elasticity and firmness. Which, if compared to those who didn’t eat an avocado can’t see a major difference.
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. Which came from a plant source have lower risk of severe sun-related skin aging in research. But the same can’t be said of monounsaturated fatty acids from animal sources. It is also one of best fruits for skin.
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 who consume less water saw an improvement in skin appearance. And were able to maintain skin hydration levels by increasing their water intake. Moreover, a systematic review confirms that boosting water consumption. It improves hydration layer of skin, helping decrease dryness. But it’s unclear whether this benefit is seen in older adults. It is also one of best fruits for skin.
