Fruits That Good For Skin


Fruits That Good For Skin help combat dark spots and acne, while others can protect your skin from sun damage. My sister had the same problem just recently. She told me that she needed some help with dark spots on her skin. I have been exploring some fruits you may want to consider eating if you like what I am about to share with you. Apples, lemons, oranges, blueberries, strawberries… the list goes on and on. There are so many fruits that are good for you, it’s hard to know which ones will benefit your skin the most.

Best Foods for Healthy, Glowing Skin at Any Age

Registered dietitians share the superfoods that are scientifically proven to help you achieve a clear complexion.

pattern of rows of fresh halved strawberries lying against pink background

Even while we cannot stop the natural aging process, maintaining healthy, radiant skin can be greatly influenced by our lifestyle choices. The most important measures to take in protecting and mending your skin are avoiding excessive sun exposure, using sunscreen, consuming less alcohol, and quitting smoking. In addition to promoting general health and wellness, healthy behaviors like regular exercise and staying hydrated can also assist produce a gorgeous, glowing complexion. However, eating scrumptious meals packed with nutrients that work in concert to support and maintain the normal activities of the skin is one of the most rewarding methods to delay premature aging.

To eat more in line with a Mediterranean-style diet is a general rule of thumb when it comes to knowing the finest foods for healthy skin. A Mediterranean diet, which is well known for emphasizing foods high in antioxidants, contains a variety of healthy nutrients that can act as skin cells’ protectors and shield them from harm. Foods high in water content, such as the numerous fruits and vegetables found in a Mediterranean diet, can help the skin retain moisture. Greek yogurt, for example, is probiotic-rich and can offer good bacteria to support a healthy gut, which is essential to keeping healthy skin.

In light of this, qualified dietitians have listed the top foods to eat for healthy skin at any age:


Bell Peppers

close up of green, red and orange bell peppers

Bell peppers are one of the best sources of vitamin C and provide 95mg, or more than 100% of the daily intake, in just half a cup. They are also delicious. Vitamin C has potent antioxidant effects and is well-known for boosting the immune system, but it also has a big impact on skin health.

UV-induced skin damage can be prevented, treated, and vitamin C even aids in wound healing. The antioxidant is crucial for the production of collagen. The importance of including vitamin C-rich foods in the diet cannot be overstated because it is well known that numerous environmental contaminants can lower vitamin C levels in the skin and cause free radical damage.

For a great way to take advantage of the health advantages of this preferred vegetable, add sliced peppers to salads and sandwiches or turn them into delectable red pepper hummus.



closeup of watermelon slices

Foods with a high water content can help you achieve your daily hydration needs because every cell in your body requires water to function properly and healthily. A full cup of water is equal to two cups of cubed watermelon, which can keep your body hydrated and preserve the flexibility of your skin.

But this wonderful fruit has other benefits as well. Watermelon is an antioxidant-rich food that can aid in the fight against inflammation and free radicals in the skin thanks to the presence of beta-carotene and vitamin C.

Consider chopping it up and freezing it for a treat during the hotter months. You can even make it into a celebratory watermelon pizza or taste it in a lovely watermelon feta salad for a more savory twist.


close up of a cod fillet with rosemary on a plate

Omega-3 essential fatty acids are one more necessary vitamin for enhancing skin health. The health and appearance of the skin are significantly influenced by these polyunsaturated fats. In fact, a lack of necessary fatty acids can cause skin to become dry and scaley.

Eating more seafood is one easy method to increase the amount of omega-3 fatty acids in your diet. Many Americans miss out on the healthy nutrients that fish has to offer because they consume less seafood than is advised (8–12 ounces per week on average). Cod is another omega-3 powerhouse that rivals salmon in terms of richness. Herring, sardines, tuna, and anchovies are some more excellent sources.

Cod is a straightforward but adaptable fish that goes well with a wide variety of marinades and sides. You should include this Mediterranean baked cod recipe to your repertoire of dinnertime dishes.



pouring kefir into glass, a healthy fermented dairy drink

You may be familiar with kefir, a thin yogurt-like beverage made from fermented milk. The probiotics in this fermented beverage have a variety of uses, including balancing the gut microbiota.

You might be wondering how probiotics can improve the condition of your skin. As food is finally digested there so that nutrients can be transported throughout the body, it turns out that a healthy gut is essential to general health. The gut microbiota and skin health can both benefit from including probiotic dietary sources and prebiotic nutrients that feed probiotics.

Kefir is incredibly adaptable and may be used in anything from sauces to smoothies. While you can eat it plain, if you choose to buy a flavored variety, search for alternatives with little to no added sugar.



walnuts in a white ramekin on a yellow background

Speaking of omega-3 fatty acids, walnuts are a fantastic source of them and contain more of them than almost any other nut. Compared to many other tree nuts and peanuts, they also contain more polyphenols, which help fight inflammation and free radicals.

Prebiotics, a form of indigestible fiber found in walnuts, feed probiotics and have favorable effects on gut bacteria, which is known to be related to skin health.

Last but not least, walnuts contain melatonin, which is essential for promoting restful sleep. According to research, skin barrier function may also be influenced by sleep, and consuming foods and leading healthy lifestyles can help maintain youthful, bright skin.

The tasty nut tastes wonderful as a standalone snack or combined with your preferred zucchini bread recipe. They can give any smoothie an additional nutritional boost. For maximum freshness, store them in the refrigerator in an airtight container because walnuts can go rancid if left out in the warm for an extended period of time.



fresh ripe strawberries in a white bowl on a white wooden table

Berries are not only incredibly tasty and cooling, but they are also loaded with vitamin C, antioxidants, and fiber, all of which can support healthy skin. With 1/2 cup of sliced strawberries supplying 49 mg, or more than 50% of the daily intake, strawberries are a true star.

The phenolic chemicals found in strawberries, such as ellagic acid and flavonoids, which have anti-inflammatory qualities and can help heal damaged skin cells, are also abundant.

Despite being seasonal, berries keep their nutrients when frozen, allowing you to benefit from their skin-soothing properties all year round. Try strawberries on your favorite yogurt parfait, in oatmeal, and smoothies.



green ripe kiwi fruit on a wooden cutting board with a knife

The production of collagen, a protein that provides your skin its flexibility, is one of vitamin C’s most potent functions. According to dermatologist Lauren Ploch, MD, MEd, FAAD, collagen degeneration as you age leads to the development of wrinkles, but a kiwi’s high vitamin C content can give 141% of your daily dose and help prevent this effect.

Kiwi varieties with higher vitamin C, such as golden kiwis, are a particularly good source of the element. Vitamin C is a nutrient that the body cannot produce, thus it is crucial to consume enough of it through food in order to keep the body safe from harmful viruses. Over 90% of the water in kiwis can also help hydrate the body.

Any fruit salad can benefit from the colorful addition of kiwi, which can also be used in smoothies and yogurt parfaits. Even your favorite homemade salsa recipe would benefit from their sweet addition.



The combination of ellagic acid and resveratrol found in red, green, and black grapes helps fight oxidative stress. Consuming grapes for two weeks provided UV protection, according to new research. In particular, the study discovered that sunburn following grape eating required substantially greater UV exposure.

On beach days and throughout the week, grapes could make for a skin-protective snack. However, this does not imply you can forgo the sunscreen. According to Courtney Romano, M.B.A., R.D., health adviser to the California Table Grape Commission, “the grape diet was also associated with less DNA damage, preservation of skin cells, and a reduction in inflammatory markers.”

Enjoy grapes as a snack all by themselves or get inventive and substitute them for tomatoes in other dishes. Romano declares. Grapes operate across the meal range, from appetizers to salads to entrée accents to dessert, providing a complete refresh to any dish.



tomatoes on the vine in a wooden bowl on a blue wooden table

Tomatoes boast lycopene, a pigment that’s naturally found in the skin and can help prevent photodamage. While it also won’t replace sunscreen, this antioxidant can offer long-term protection against UV radiation and neutralize harmful free radicals, says dermatologist Rajani Katta, M.D.

Cooking tomatoes, like in sauce or stews, can actually increase the amount of lycopene (also a potent antioxidant) that the body can absorb.

Tomatoes are best stored at room temperature and away from direct sunlight. If you can’t use them before they spoil, then refrigerate them. They’re typically great to use within one week after ripening. Try this Mediterranean chicken bowl recipe that uses air-fried tomatoes for a burst of flavor and nutrition.



mango cut in half on a white plate and blue backdrop

Mangoes are loaded with beta-carotene, which helps your skin repair itself, stay smooth, and even delay the appearance of wrinkles. They’re packed with vitamin A, which protects cells and helps them regenerate.

Research out of the University of California, Davis found that eating about half a cup of Ataulfo mangoes four times a week resulted in a significant decrease in deep wrinkles after just two months. But the findings are very specific, as women who ate a cup and a half of mangoes saw an increase in wrinkles, so these results show that moderation is key and too much of even a good thing may not be beneficial.

This mango salsa recipe is an innovative way to incorporate them into your weeknight dinner. When they’re out of season, you can get them frozen to add to smoothies, though other foods like winter squash and sweet potatoes are also rich in beta-carotene.

Top 10 Fruits For Good Healthy And Glowing Skin

Fruits are a great source of fiber, important minerals, vitamins, and antioxidants. Additionally, they encourage satiety, which causes people to eat less and feel fuller for longer. The best approach to lose weight is through an effortless diet adjustment that encourages you to instinctively adopt healthier behaviors. In general, this entails choosing fruit over junk food like a chocolate bar or bag of potato chips.

Fruits are not only filling but can also benefit your heart health, relieve joint discomfort thanks to turmeric’s anti-inflammatory effects, or even help you maintain your optimum weight if you eat them in moderation over an extended period of time (don’t eat too many at once!).


Orange contains antioxidant carotenoids that reduce fine lines and wrinkles. It is good for healthy and glowing skin because it contains high levels of antioxidants, which act to remove free radicals in the body and help protect against oxidative damage. It’s also rich in vitamin C, a known natural anti-aging nutrient that helps the skin repair daily wear and tear, ensures collagen production to keep skin looking plump and youthful, fights acne breakouts by restoring a healthy balance to oily skin, combats dryness with soothing oils.

The primary chemical component in oranges is an antioxidant called dopamine, which functions as an anti-inflammatory and can be helpful for sensitive skin. Dopamine will also boost collagen production to keep your skin looking plump, and inhibit muscle contractions so wrinkles don’t form. The high antioxidants present in oranges will protect your cells from free radicals that can cause premature aging or cancer. Hesitant by nature, do not worry about selecting fruits with greater numbers of calories just because they taste better!


Watermelon is a healthy fruit because it contains high amounts of vitamins like A, C, and B6. It also has high levels of lycopene, an antioxidant that helps protect skin from sun damage. Combine this with the benefits of water intake (prevents wrinkles and dryness) and you’re on track to great-looking skin!

Watermelons are a juicy, succulent summer treat that can keep your body hydrated while providing tons of nutrients. Watermelon contains a high concentration of vitamin A. This nutrient helps the skin maintain an active immune system and promotes the production of collagen, which makes skin more youthful-looking and elastic. It also includes such nutrients as lycopene, pectin, potassium, and citrulline to help cellular water retention in the body’s tissues.

These nutrients facilitate circulation by increasing tissue hydration while decreasing swelling in muscular structures. As a result, they can improve spinal flexibility and range of motion due to increased fluidity in cell membranes among other things.


Prunes are a great source of carbs for athletes and those concerned with losing weight. They provide the body with energy in an easy-to-digest form that is also low glycemic- index and less likely to be converted into fat. This last characteristic makes it even more desirable for people looking to lose weight or maintain their figure.

Adding prunes as part of a regular diet can aid in alleviating constipation, help regulate cholesterol levels, may reduce the risk of colon cancer or hemorrhoids and prevent kidney stones from developing by reducing urinary tract infections. For an added boost, when taken as supplements along with magnesium and calcium can slow bone loss due to aging!

 It helps transepidermal water loss which increases skin moisture, and this makes your skin look more hydrated, brighter, and rosier. Fecal bacteria digests Prune fiber in the colon to produce short-chain fatty acids which are also known as SCFAs.

Aside from contributing to better-looking skin by increasing the synthesis of important lipids that your body cannot make itself (such as sphingomyelin), SCFAs help maintain blood glucose levels within a safe range even after an intake of fructose or fat-rich foods, thus protecting against sugar spikes and their subsequent consequences


Mango contains vitamins A, vitamin C, and potassium. Vitamin A is necessary to maintain healthy skin, while both vitamins C and potassium are needed for skin recovery after sunburn.

Mangoes have a natural moisturizing element called lycopene that helps to protect our skin cells as they go about their normal day-to-day life processes (i.e. absorbing nutrients from the bloodstream). This protection also extends the time we need between bathing during dry spells or extreme weather conditions.

Mangoes are rich in phytochemicals that help fight free radicals within your body which in turn too can cause wrinkling of the skin. Mangoes are a great source of carotenoids found in our bloodstream.

Mango peels also have many antioxidant properties. The antioxidants in the peel work to shield skin cells and defend them from damaging chemicals, like free radicals, that can cause a whole host of undesirable consequences for our skin all with just one little fruit!


Papayas are rich in vitamins and antioxidants, like Vitamins C and A as well as beta-carotene. That means they’re good for promoting collagen production, improving skin elasticity, deepening our complexion, fighting free radicals that cause aging (SCIENCE SAYS) so we’ll always look refreshingly young. Papayas are a perfect fruit for healthy skin. The antioxidants in the papaya help reduce inflammation. This also helps prevent acne and slows down aging by improving cellular communication.

Papayas also help treat scabies since they kill mites and fleas which can trigger scabies outbreaks on humans! Remember to eat one at least once every week, and you’re sure to look beautiful!


Pomegranates are rich in antioxidants that help to fight free radical damage, which has many benefits on the skin. In one study, people drank pomegranate juice daily for four weeks and experienced a 50% reduction in sunburn erythema (a type of skin redness after sun exposure) compared with the baseline value. It’s possible that this offered some protection from UV-induced damage.

Pomegranates are good for healthy and glowing skin because they contain potent antioxidants which fight off the damaging free-radical molecules caused by pollution, stress, and smoke.

Pomegranates also have a compound called ellagic acid which helps to tame excess production of oil that can make skin oily


Bananas are rich in very high-quality protein, fiber, vitamin C, potassium, and other essential nutrients such as manganese. They also contain folate and antioxidants. People who eat more foods that are rich in vitamin C have a lower risk of skin cancer development.

Bananas also balance the pH levels of your body by reducing acidity in your stomach and kidneys while eating a diet higher in acid-producing food (processed food & meats). Bananas are full of a lot of nutrients like potassium, which have the ability to balance your pH levels and reduce inflammation in the body. They are delicious, they can be used in a number of baking recipes or just as a natural sweetener for tea and coffee.. Those who want glowing skin should try eating 1-3 bananas per day (But you may not want them every meal!) With so many positives it shouldn’t come as much surprise that people have been saying bananas are good for healthy and glowing skin for quite some time now.

The 10 Best Fruits for Healthy, Glowing Skin This Summer

For that lit skin glow!

First fact: They say that an apple a day keeps the doctor away. Fact 2: Filling your plate with fruit will give you a radiant, attractive shine. Fact 3: This summer’s lovely skin will be gone if you indulge in junk food rather than making lemonade. We are happy if these fast fact checks convince you to update your next shopping list. Read on to learn why include fruits in your diet is essential in the summer if you’re still clutching onto your bag of chips for a quick snack.

What To Expect If You Eat Fruits Daily?

This question may be buzzing around in your thoughts, but there is only one correct response: healthy skin! Eating fruits every day can give your skin a radiance you’ve never experienced before, in addition to providing a wealth of nutritional advantages for your general health. Of course, using moisturizers and serums regularly is essential for having beautiful skin, but does that mean you can forgo eating fruit? We firmly nod “NO!”

According to study, fruits include a wide range of vital vitamins, antioxidants, and nutrients, making them superfoods for your diet. These substances are plentiful in fruits, which benefits the general health of your skin. In order to achieve the “glow from inside” skin goal, increase your daily fruit intake in light of the prevalence of oxidative skin damage, acne, inflammation, blemishes, and premature aging.

Which Fruits Should You Include In Your Diet This Summer?

Look at the list above to determine which fruits would be your best bet if you are standing confused in the diet maze attempting to find out the finest fruits to consume for glowing skin in summer.

1. Papaya

Papaya will dispel the poor reputation your skin has this summer. As a result of the anatomy of the papaya being ruled by enzymes like papain and chymopapain, dead skin cells and other skin pollutants can be expected to make their initial exit when consumed as a summertime staple. Papaya, which is also high in antioxidants, can help enhance skin elasticity when eaten regularly or applied topically, which is good news for skin firmness and poor news for pesky wrinkles.

2. Watermelon

This delicious marvel is unquestionably unique among melons. Do you ever wonder why? This highly hydrated fruit has minimal fat, 92% water, significant amounts of vitamins A and C, and is a lifesaver for those with a sweet appetite. If you are considering the advantages of watermelon for your skin, let the lycopene in it take care of everything (read uneven textures, discolouration and fine lines).

3. Peaches

a big fan of the sweet life? Were we able to hear you exclaim “Yasss” to peach iced drink, lipstick, and blush? The fruit should also be trusted, according to us. Eating peaches as part of your diet on a regular basis will help you regain the glory, sorry, glow, of your skin because they are packed with all the nutrients that are good for the skin, such as vitamins A, C, E, and K. Peaches are rich in antioxidants, which can help you fight off photodamage caused by environmental aggressors like the sun.

4. Apricot

Apricots are a potent source of antioxidants, calcium, and potassium. Because of their anti-inflammatory and anti-aging characteristics, they have become a popular key ingredient in many beauty products. Do you understand what that means? For a comprehensive strategy to healthy skin, it’s time to eat them as well!

5. Banana

The easiest to find, tastiest, and least expensive fruit is finally here! A banana can help you strengthen your defense against acne scars, dark spots, pimples, and dry skin because it is stuffed with skin-loving nutrients including calcium, potassium, vitamin A, and vitamin E.

6. Berries

We guarantee that this is excellent for your skin. If you’re a berry flavor gelato devotee, head to the fruit section of the supermarket and pick up these tiny wonders as a healthy alternative to protect your skin from problems with aging and inflammation. Start eating delicious berries like strawberries, raspberries, blueberries, and the like right away to see a dramatic improvement in your skin.

7. Mango

The best and tastiest items were kept for last. Mangoes are a treat for the taste buds and the skin, and if you adore devouring them, you’re in for excellent skin luck. Mangoes enhance your skin’s defense against concerns about inflammation and acne marks because they are rich in flavonoids, xanthophylls, and vitamins A, E, C, and K. By revitalizing and replenishing the moisture barrier of the skin, it also brings a healthy glow to your complexion.

8. Pineapple

How can I appear like an apple? Eat more pineapple, sweetie! Pineapple is a fantastic acne treatment because it is believed to contain important minerals and vitamins A, C, and K. Pineapples, which are rich in the enzyme bromelain, are a fantastic treatment for inflammation and acne spots. Additionally, including them in your diet can aid with uneven skin texture.

9. Pomegranate

Now this little big wonder is an absolute saviour. Making its way into many skincare labels, pomegranate is one such fruit that makes you beam with a healthy glow, all thanks to its high antioxidant content. Pomegranates are great for boosting collagen production, reducing acne and treating sun damage.

10. Orange

This is definitely no stranger we are talking about. Oranges which undoubtedly are a summer essential are characterised by their rich vitamin C content. Glowing smooth skin and vitamin C go hand in hand so make sure you are amping up on this juicy fruit to deal with ageing, acne and dull skin concerns in summer.

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