Eating fruits for glowing skin is to maintain healthy and glowing skin, we need to use natural skin care products. Fruits are the most ideal source of skin care products. These fruits have various nutrients that nourish and keep your skin healthy. You can even make the fruit mask at home, which can be applied on your face. Fruits like papaya, pineapple and tomato mask are easy to prepare and provide you with a glowy look. I will be sharing some quick and easy tips on how to get glowing skin using fruits.
Fruits For Glowing, Youthful & Envy-Worthy Skin
What’s the first thing that comes to your mind when we say healthy food? Or, what’s the answer you get when you ask that friend/celebrity about the secret behind her glowing and gorgeous skin? Lots of fresh fruits?
Well, since time immemorial, we have been hearing enough about the benefits of fruits for our health and skin. Hence, in this post, we have decided to list the top 21 fruits you should consume to achieve the best version of your skin.
What Expert Says
“Fruits are rich in antioxidants that prevent oxidative damage. Foods rich in vitamin A can help in reducing acne. Pineapple and cucumbers are great for solving acne issues.”
Why Are Fruits So Important For Healthy Skin?
Maintaining healthy skin is not an easy task. No matter how many products you use, your skin will glow only if you are healthy from within. That’s why getting the right amount of nutrients through your food is a must.
An abundant source of nutrients and essential vitamins is fruits. Vitamin C enriched fruits are great for reducing acne marks and skin brightening. Fruits with B vitamins are great for improving your overall skin health. According to our chief dermatologist, Dr. Harish Koutam, “Fruits are rich in antioxidants that prevent oxidative damage. Foods rich in vitamin A can help in reducing acne. Pineapple and cucumbers are great for solving acne issues.”
What Fruits Do You Need To Add To Your Regular Diet?
1. Oranges
Daily Vitamin C intake is mandatory for radiant skin. The natural oils present in oranges keep your skin hydrated, making it look plump.
Vitamin C is known to aid in collagen production, which keeps your skin firm and reduces the appearance of signs of aging .High in vitamin C and antioxidants, oranges help fight free radicals in the body, minimizing DNA damage. This slows down premature aging.
How To Use
A. In Your Diet
- Eat half an orange everyday.
- You could even consume freshly squeezed orange juice. Avoid the pulp if you have ulcers in your stomach, Irritable bowel syndrome (IBS) or Inflammatory bowel disease (IBD).
- You could make a tasty orange smoothie or add it to your salads.
B. For Pigmentation
Apply plain, freshly squeezed orange juice to your pigmentation spots.
C. For Oily Skin
Mix 3 tablespoons of orange juice with 1 teaspoon of lemon juice. Add a pinch of turmeric to the mixture along with 2 tablespoons of gram flour. Apply it as a pack and leave until dry (around 15 minutes). Rinse off thoroughly with lukewarm or cold water.
D. For Dry Skin
Mix 3 tablespoons of orange juice with a teaspoon of lemon juice. Add half a teaspoon of milk to the mixture along with a pinch of turmeric and one teaspoon of honey. Apply it to your skin and leave it on for 10 -15 minutes.
2. Papaya
Carica papaya or simply ‘papaya’ as most of us call it, is a naturally moisturizing agent that helps keep your skin hydrated and soft when used topically.
Rich in Vitamin A, C and B, this fruit can prove to be effective in maintaining good skin health. Papaya can also improve your digestive system and prevent constipation. This, in turn, aids in clearing up your skin. Studies suggest that this fruit can also speed-up the wound healing process
How To Use
A. In Your Diet
- Eat a bowl of papaya in the morning as part of your breakfast.
- Papaya smoothies are also a good option. Blending the fruit with some lemon juice will make for a tasty drink.
B. For Smooth Skin
Mash some papaya pieces in a bowl and apply them onto your skin. Leave it on for 10 minutes.
C. To Reduce Pigmentation
Mash a few pieces of papaya and mix with lemon juice. Add a pinch of turmeric. Apply to the affected area and wash off after 10 minutes.
D. To Moisturize Dry Parts Of Your Skin
Mix mashed papaya with half a teaspoon of almond oil and apply to the affected area. Wash off after 10 minutes.
E. Papaya Scrub
Mix mashed papaya with 1 teaspoon of an orange peel. Add a tablespoon of rosewater to the mixture if you have oily skin. If your skin is dry, you can use honey.
3. Lemon
Lemon is popularly used in a number of skincare products. From anti-acne creams to anti-aging lotions, this citrus fruit can prevent a host of skin issues.
Rich in Vitamin C, lemon can help reduce signs of aging, hyperpigmentation and scarring. Lemon is also a natural bleaching agent. It helps reduce sun damage and tan. Addressing a host of skin issues, this ingredient should be made a mandatory part of your skincare regimen.
How To Use
A. In Your Diet
- Lemon juice water with a teaspoon of honey added to it should be the first thing you drink in the morning.
- You can add lemon juice to your salad and even your curries while you consume them.
B. For Tan
Add freshly squeezed lemon juice to a teaspoon of sugar and mix the two. Rub it onto the affected areas and leave it on for 10 minutes. Wash off with cold water.
Note:
Make sure you do not scrub your skin too hard to prevent it from getting dry.
C. For Puffy Eyes And Dark Circles
Mix one teaspoon of lemon with one teaspoon of milk. Gently apply to your undereyes. Make sure you do not allow the ingredients to enter your eyes to prevent burning. Leave on for 10 minutes and rinse off with cold water.
D. For Pigmentation Spots
If you have oily skin, applying lemon juice alone to your affected areas is recommended. However, if your skin is dry, mix a few drops of lemon juice with some coconut oil.
E. For Acne Scars
Mix lemon juice with rose water and dab it gently on your skin using a cotton ball. Rinse off after 10 minutes.
4. Watermelon
The name itself sounds so refreshing. Watermelon is rich in fibres and of course, water. It contains 92 percent water, which means hydrated, soft and supple skin. This red ball of refreshment, quite literally, contains Vitamin C, A, B1, B6 and Lycopene that are essential in improving overall skin health and texture.
Vitamin C helps reduce the appearance of fine lines and wrinkles. Vitamin A and B contributes to maintaining an even skin texture. Lycopene acts as a free radical scavenger, preventing tissue damage in your skin
Free radicals are responsible for increased skin inflammation that promotes a number of skin issues. The best part – watermelons contain no fat and are cholesterol-free
How To Use
A. In Your Diet
- Have watermelon juice in the morning or instead of your evening snack.
- Add freshly cut watermelon to your salads and smoothies.
B. For Oily Skin
Mix 3 tablespoons of watermelon juice, 1 tablespoon of lemon juice and 1 tablespoon of fuller’s earth. You could even add a teaspoon of rose water if you wish. Apply the mixture to your skin. Leave it on for 15 minutes (till it dries) and rinse off with cold water.
C. For Dry Skin
Mix 3 tablespoons of watermelon juice with 1 tablespoon of lemon juice. Add 1 teaspoon of honey and aloe vera gel each. Apply it to your skin and rinse off after 10-15 minutes.
5. Cucumber
According to the technical definition, cucumbers are fruits, and oh so hydrating! The major part of cucumber is water. Thus, they have a cooling effect on the body and are high in antioxidants.
The peel of a cucumber contains Vitamin C and Vitamin K, which is vital to achieve healthy, glowing skin. Studies suggest that sea cucumbers can aid in skin whitening and can also reduce the appearance of fine lines .They also help in reducing puffy eyes and dark circles.
How To Use
- You can consume a cucumber every day just by eating it raw as a snack.
- You can also add cucumber slices to your sandwiches and salads.
- Cucumber juice can also be eaten first thing in the morning.
A. To Reduce Acne
Add 1 tablespoon of gram flour to a freshly grated cucumber. You can add a teaspoon of rose water to the mixture. Apply it to the affected area and rinse off with cold water after 15 minutes.
B. For Dry Skin
To moisturize dry skin, grate a cucumber and add 1 tablespoon of milk to it. Add a teaspoon of coconut oil to the mixture and apply it to your skin. Rinse off after 10 minutes.
6. Pineapples
Pineapples contain Vitamins A, C, K and minerals that are essential in maintaining clear, healthy skin. They are also rich in bromelain, which has anti-inflammatory and wound healing properties.
This fruit can improve your skin texture, reduce sun spots and reduce acne symptoms. It is also effective in speeding-up the skin’s healing process and removing dead skin cells.
How To Use
A. In Your Diet
- Consume freshly chopped pineapple as part of your morning breakfast or as an evening snack.
- You can add pineapple pieces to your pizzas, sandwiches or even desserts.
B. Anti-aging Face Pack
Add a teaspoon of milk to a teaspoon of pineapple juice and apply it to your skin. Rinse off after 10 minutes with cold water.
C. To Brighten Skin
Take a few spoons of pineapple pulp and add a tablespoon of gram flour to it. Mix till you get a paste and apply to your skin. Allow it to sit on till it gets dry. Wash off with cold water.
7. Mango
Almost all of us look forward to the summer for mangoes! This delicious fruit is not just a treat to your taste buds; it also benefits your skin in many ways.
Mangoes are packed with Vitamins A, E and C. It also possesses wound-healing properties . This makes it effective in reducing the appearance of fine lines and acne marks. It also has anti-inflammatory properties that help reduce acne symptoms. This fruit rejuvenates your skin to give you that beautiful, radiant summer glow.
How To Use
A. In Your Diet
- What could be better than starting your summer mornings with freshly cut mangoes?
- Mango smoothies are also a drink to savor.
B. For Oily Skin
Mix mango, rose water and lime together in a bowl and apply to your skin. Leave it on for 10 minutes and rinse off with cold water.
C. For Dry Skin
Mash a mango and mix with 1 teaspoon of yoghurt, 1 teaspoon of honey and mix well. Wash with normal water after 10 minutes of application.
8. Apricot
Apricots are high in antioxidants and vitamin C, which helps fight free radicals in your body. It helps reduce the appearance of signs of aging. Apricots also possess anti-inflammatory properties that can improve acne symptoms.
Apricots are also rich in Vitamin A, K and folate that are effective in improving your skin’s overall health.
How To Use
A. In Your Diet
- You can add chopped apricots to your breakfast or smoothies.
- You can also add some spices to it and dry it under the sun to store it for future consumption.
B. For Healthy Skin
Place thin slices of apricots to the pigmented areas of your skin and remove them after 10 minutes.
9. Apple
Apples are packed with Vitamins A and C that cater to a host of skin issues. Apple peels are also rich in antioxidants that help reduce the appearance of signs of aging. Apples also contain antioxidants that fight free radicals in the body, reducing oxidative stress.
Note:
The peel of an apple is rich in antioxidants. Gently rinsing an apple for a minute under the tap and consuming it with the peel is the best way to eat it, to reap its benefits!
How To Use
A. In Your Diet
- Eat an apple every day with your breakfast.
- Apple smoothies are a tasty way of consuming this fruit.
B. Topically
Apply a grated piece of apple to your skin for 10 minutes for better skin.
C. For Dry Skin
Mix 1 teaspoon of honey with a grated piece of an apple. Apply to your skin for 10 minutes and wash off with lukewarm water.
10. Strawberries
Apart from being great ice cream flavors, strawberries also possess qualities that can help improve skin health! Strawberries are great chemical exfoliators. They contain an alpha-hydroxy acid known as salicylic acid which is a popular ingredient in beauty products.
Salicylic acid in itself possesses anti-inflammatory and antibacterial properties that can help reduce acne symptoms. It cleanses the skin and removes unwanted dirt and bacteria that may clog your pores.
Strawberries also contain Vitamin C and ellagic acid. Ellagic acid prevents UV damage and reduces the appearance of signs of aging.
How To Use
A. In Your Diet
- Have a bowl of strawberries with your breakfast.
- You can also add strawberries to your desserts.
B. For Pigmentation And Tanning
Mash a few strawberries and add a tablespoon of lime juice to it. Apply to the affected area. Wash off after 10 minutes with lukewarm water.
C. For Glowing Skin
Mash a few strawberries (how much ever you think you may require). Apply the mashed pieces to your skin and wash off after 10 minutes.
11. Muskmelon
Another fruit that is packed with vitamins is muskmelon. Muskmelon contains vitamins A, C and K that are essential for good skin health. It also contains folate and minerals.
This fruit is effective in treating psoriasis, a dry skin condition that causes itchy, flaky and red patches of skin. Its antioxidant and anti-inflammatory properties make it a good option to help reduce skin issues like pigmentation.
How To Use
A. In Your Diet
- Consume a bowl of muskmelon with your breakfast.
- Turn it into a fresh juice.
B. Topically
Mash up a few pieces of the fruit and apply to your skin for 10 minutes for glowing skin.
C. For Uneven Pigmentation
Mash up a few pieces of muskmelon and add a few drops of grape and lemon juice to it. Apply it to the affected area for 15 minutes and rinse off with cold water.
Fruits To Get A Glowing Skin
Simply digging into your favourite ripe fruit in the early hours is the simplest way of enjoying a fresh meal (Image: Shutterstock)
We have curated a list of fruits that you can easily find in markets nearby and add to your diet.
If you are thinking of different ways to take care of your skin, then add fruits to the list. Fruits are rich in various nutrients and vitamins. They can be a good source of antioxidants as well. Different nutrients present in fruits can help you in having glowing skin, reduce pigmentation, reduce any sort of skin inflammation, and help repair skin tissues. We have curated a list of fruits that you can easily find in markets nearby and add to your diet to have healthier and glowing skin.
- Orange
This fruit that high source of vitamin C can provide you with many benefits such as preventing oxidative damage and photodamage. It can also prevent DNA damage, minimize inflammation, boost collagen production. You can have it raw or use it as a face pack and have its benefits. - Papaya
Papaya is an excellent source of Vitamin A, B, and C. It is also filled with antiviral, antibacterial, and antifungal properties that can cure skin issues like warts, eczema, ulcers, etc. You can eat a bowl of papaya a day or even use it as a face pack. - Cucumber
Cucumber is rich in vitamins C and K and also has dietary fibers. It also has high water content, so it can keep you hydrated. You can add cucumber to your salad, add in sandwiches, make cucumber juice. You can also put a cucumber slice on your eyes to relax and feel hydrated. - Gooseberry
Gooseberry commonly known as Amla is a great source of vitamin c, a great antioxidant, and full of water content. It is not only good for your skin but it can benefit your hair and eyes as well. You can make gooseberry jam, smoothie, pickle, or just have them raw in your salad. - Tomato
Many people think tomatoes are vegetables but as per nutritionists, it is considered a vegetable but botanically, it is a member of the fruit family. It helps in minimizing skin pores, and fighting free radicals as it has lycopene antioxidants. Rubbing tomatoes on your skin can help you remove tanning.
For Absolutely Glowy and Healthy Skin, These 10 Fruits Are a Must
One thing that always guarantees compliments is glowing skin. And while the quest to achieve a radiant complexion is typically topical-focused, a more holistic, diet-centric approach should be the first place you start. The nutrients in the foods we consume play a critical role in our overall health and wellbeing, with a lack of vitamins and minerals resulting in dull, tired, and often, breakout-ridden skin.
Many diet and lifestyle trends are circling the internet—from Mediterranean to whole foods—but one commonality is the inclusion of plants. Fruits, in particular, not only satisfy your sweet tooth but are packed full of organic compounds that keep our bodies and skin functioning at optimal levels. “Most fruits are amazing for glowing skin since they contain raw enzymes that help with elimination and cell renewal of the skin,” explains Nicole Berrie, author and founder of Bonberi Mart in New York City. “I don’t separate nutrients when shopping for whole foods. For me, the most important things to look out for are, is it organic, local, and is it seasonal? When fruit is at peak ripeness, it can serve the body the best.”
But what separates a fruit from a vegetable if they provide similar benefits? “Fruits and vegetables are classified based on the part of the plant from which they originate,” says Maya Feller, MS, RD, CDN, of Brooklyn-based Maya Feller Nutrition. “Fruits come from the flower of a plant and contain seeds, while vegetables come from the other areas of the plant including the leaves, stems, and roots.” A notable distinction, considering how many of us confuse the two when making our weekly grocery lists.
Are you looking to increase your fruit intake to support healthy, glowing skin? Our experts share their go-to varieties below.
1. APPLES
Apples are full of dietary fiber, an essential nutrient for a healthy gut microbiome and the digestive process. All types of apples contain soluble and insoluble fiber that helps keep cholesterol low and bring water to the intestines, which works to eliminate waste from the body. This ability to expel toxins through a daily bowel movement means fewer breakouts and radiant skin.
Berrie’s tip is to eat fruits, like apples, first thing in the morning on an empty stomach: “They digest very quickly, and having fruit after a heartier meal causes inflammation, bloating, and gas.” Her approach is known as food combining, a lifestyle practice that emphasizes eating foods in a particular order for optimum digestion. Of course, you do not have to eat this way if it does not align with your lifestyle. You can have them whenever you’d like as long as you reach your recommended daily intake.
2. AVOCADOS
Avocados are technically a fruit, even though they are lower in carbohydrates and rich in healthy fats. They are naturally high in vitamin C, an antioxidant powerhouse, and vitamin E, known for its moisturizing benefits to the hair and skin. This fruit can also serve as a way to stabilize blood sugar levels by minimizing the body’s insulin response to simple and complex carbohydrates. We know that consistent spikes in insulin levels lead to an inflammatory response in the body and increase visible redness and acne on the skin. By incorporating avocados into a fruit-forward smoothie or carb-heavy dish, you’re benefiting your skin two-fold by minimizing inflammation and introducing good-for-you fats.
3. BLUEBERRIES
Berries have a low glycemic index and high antioxidant levels. “Antioxidants found in all fruits help protect the skin and other parts of the body from free radical damage,” confirms Feller. This free radical protection is particularly true for blueberries, which contain ample amounts of an antioxidant known as polyphenol.
Polyphenols help slow the aging process by increasing cellular repair and minimizing the photo effects of UV exposure. Reaping these benefits from blueberries depends on bioavailability (aka how well your body absorbs the nutrients). This absorption can be inhibited by the fruit’s exposure to things like pesticides. “Some studies have found that organic produce is lower in potentially harmful pesticide residues,” Feller explains, which is why you’ll often find nutritionists and dieticians recommending the purchase of organic fruits and vegetables when possible.
Feller counteracts that this is not always a sound practice: “For the vast majority of people living in the U.S, the cost is a significant barrier to consuming organic foods. Marginalized communities historically have not had access to high-quality produce, much less organic produce.” Her ideology is consuming fruits like blueberries will give you glowing skin whether you purchased an organic variety or not.
4. CUCUMBER
The high water content and anti-inflammatory properties of cucumbers make them a diet staple. You can see some benefits of this fruit through topical application, but consuming it is always better. “Our skin is one of our largest organs and is absorptive. With that said, absorption varies greatly—just because something can be ingested doesn’t mean it will have the same effects when applied topically,” states Feller.
So, try eating cucumber on its own, in a green smoothie, or mixed into a salad full of dark leafy greens.
5. KIWI
Both Berrie and Feller sing the praises of Kiwi’s ability to support luminous skin even though it is on the list of fruits high in sugar. Despite the 16.8 grams of sugar in one cup of this tropical fruit, Feller shares that, “it is extremely high in vitamin C as well as vitamin E, which is another potent antioxidant that helps protect the skin from damage.”
Try enjoying one of these delicious green fruits with some full-fat Greek yogurt or a handful of skin-friendly walnuts to stabilize your blood sugar levels.
