How often have you looked at someone’s flawless skin and wondered how they achieved it? Ask them, and chances are that they dedicate it to a few things – genetics, specific skincare products, lots of water and fruits.There is a lot of truth to it. We can’t do much about our genes. And skin care products are mostly chemicals. The next best thing to bank on is nutritious fruits that are excellent for your skin. Instead of slathering the skin with store-bought serums and creams, why not turn the focus inwards and get glowing from within?
Most fruits are loaded with fiber, vitamins, minerals, antioxidants, and phytochemicals. Not only are they great for overall health, they also contribute to the healthy, glowing and youthful skin in many ways, whether eaten or applied topically. Some fruits even protect us from sun damage! In today’s times of high UV exposure, environmental pollutants, and toxins, the skin suffers easily and shows signs of stress.
So here we are with a list of 5 best fruits for a healthy and glowing skin.
1. Sun Protection And Anti-Ageing: Get Gooseberry
This sour fruit is perhaps the richest source of vitamin C. In fact, 90 percent of its content is vitamin C which keeps your skin looking younger for longer. It has been revered in Indian culture and Ayurveda for treating liver diseases, stomach ulcers, metabolic disorders and promoting healthy skin and hair. A study shows that Indian gooseberry effectively inhibits sun damage to human skin cells.1
According to a study on American women, it was observed that higher vitamin C intake along with a healthy diet low in fats and carbohydrates were associated with lower likelihood of wrinkled skin and dryness.2Other vitamin-C rich fruits with a similar effect on skin include guava, kiwi, papaya, oranges, and more.3
Ways To Use It
Indian gooseberry is beneficial when applied topically or taken orally. You can eat it first thing in the morning to reap its benefits. You can also drink or apply its juice on the skin. It’s high vitamin C content with skin-lightening action, will get you glowing skin in no time!
2. Smooth And Soft Skin: Want Some Watermelon?
The big, juicy fruit is another miracle worker for the skin. It is rich in lycopene, vitamin A, C, and potassium. Watermelon can get you soft and glowing skin. How? According to a study, there is a significant correlation between skin roughness and lycopene concentration. Higher levels of lycopene antioxidant activity lead to lower levels of skin roughness.4
Ways To Use It
Drink some watermelon juice every now and then for a vitamin boost for your skin. And don’t throw away the pulp; use it on your face as a mask instead.
3. Healthy Complexion And Skin Renewal: Papaya, Please!
Papaya is another skin-loving fruit that must be part of your diet. It is rich in vitamins A and C along with magnesium and carotenoids. While there are many sources of carotenoids like carrots and tomatoes, studies reveal that they are more bioavailable (as many as three times higher) from papaya as far as humans are concerned. Bioavailability refers to the proportion of a substance that enters the circulation when introduced to the body, thereby have an active effect.5
According to a study on Caucasians, carotenoids contribute to normal human skin coloring, particularly, the appearance of “yellowness”. They are also linked with sun protection benefits–the higher the concentration of carotenoids in the tissue, greater the sun protection.6
Ways To Use It
Simply mash some papaya and apply it on your face and neck. To enhance its skin benefits, you can also blend in some honey, raw milk or milk powder. Raw papaya can help remove dead skin cells and replace it with healthy cells.7
4. Acne And Wrinkle-Free Skin: Go Bananas
The lovely yellow tropical fruit is easily available and very handy to take along anywhere as a snack. It is one of those mess-free fruits that is easy to eat and is loaded with vitamins C, A, and B6, fiber and potassium. Banana peels’ antimicrobial qualities make it a good home remedy for warts, and in treating bruises and mosquito bites. Mashed banana not only makes for great baby food and a natural moisturizer, it also keeps those fine lines and wrinkles at bay.8
Bananas peels are also useful for fighting acne due to their high potassium content and antimicrobial activity against staphylococcus pseudomonas bacteria. It minimizes the spread of bacteria in skin cells and allows pimples and acne blemishes to heal. Bananas also contain vitamin C, which inhibits melanin production and prevents skin darkening.9
Ways To Use It
Mash or puree about one-fourth of a banana and cover your face with it. Wash it off after 15-20 minutes with warm water, followed by splashes of cold water. This will keep your skin smooth and wrinkle-free.
For wrinkle-free skin and to take care of excess oil on the skin, puree a small piece of banana, mix it with enough fuller’s earth and apply the paste on the face. After the paste is dry, wash it off with cold water. Use this pack once every week for best results. In case you have dry skin, you can add coconut milk to this mixture. The fatty acids in coconut milk are excellent to keep wrinkles at bay. For skin allergies, drink a cup of milk with mashed banana in it 2-3 times a day.
Rub and tape the peel on your skin to treat warts; remove it once it turns black. Repeat this for a couple of weeks to notice significant improvement. Rubbing banana peel is good to soothe poison ivy rashes, too.10
5. Fighting Age, Hyperpigmentation: Strawberries, It Is
Not only are strawberries abundant in antioxidants that slow down aging, they also have great reserves of vitamin C that lighten skin. They contain several polyphenols with strong antioxidant and anti-inflammatory action. According to a study, they diminish DNA damage and provide relief from UVA radiation like hyperpigmentation.11
Furthermore, topical vitamin C has been known to promote collagen production, protection from UVA and UVB rays and lightening hyperpigmentation, making strawberries a skincare champ!12
Ways To Use It
You can munch on them to reap the benefits for your entire body. But if it’s just skin health you are after, make a puree and apply it on your face. You can also blend it with almond or walnut grit to make a face scrub. Blend it with honey for soft, supple skin and an angelic glow.
So now you know what to pick up from the fruit aisles at the supermarket!
|↑1||Adil, Mushtaq D., Peerzada Kaiser, Naresh K. Satti, Afzal M. Zargar, Ram A. Vishwakarma, and Sheikh A. Tasduq. “Effect of Emblica officinalis (fruit) against UVB-induced photo-aging in human skin fibroblasts.” Journal of Ethnopharmacology 132, no. 1 (2010): 109-114.|
|↑2||Cosgrove, Maeve C., Oscar H. Franco, Stewart P. Granger, Peter G. Murray, and Andrew E. Mayes. “Dietary nutrient intakes and skin-aging appearance among middle-aged American women.” The American journal of clinical nutrition 86, no. 4 (2007): 1225-1231.|
|↑3||Food Sources of Vitamin C. Dietitians of Canada.|
|↑4||Darvin, Maxim, Alexa Patzelt, Saskia Gehse, Sabine Schanzer, Christian Benderoth, Wolfram Sterry, and Juergen Lademann. “Cutaneous concentration of lycopene correlates significantly with the roughness of the skin.” European Journal of Pharmaceutics and Biopharmaceutics 69, no. 3 (2008): 943-947.|
|↑5||Schweiggert, Ralf M., Rachel E. Kopec, Maria G. Villalobos-Gutierrez, Josef Högel, Silvia Quesada, Patricia Esquivel, Steven J. Schwartz, and Reinhold Carle. “Carotenoids are more bioavailable from papaya than from tomato and carrot in humans: a randomized cross-over study.” British Journal of Nutrition 111, no. 03 (2014): 490-498.|
|↑6||Alaluf, Simon, Ulrike Heinrich, Wilhelm Stahl, Hagen Tronnier, and Sheila Wiseman. “Dietary carotenoids contribute to normal human skin color and UV photosensitivity.” The Journal of nutrition 132, no. 3 (2002): 399-403.|
|↑7||Aravind, G., Debjit Bhowmik, S. Duraivel, and G. Harish. “Traditional and medicinal uses of Carica papaya.” Journal of Medicinal Plants Studies 1, no. 1 (2013): 7-15.|
|↑8, ↑10||Kumar, KP Sampath, and Debjit Bhowmik. “Traditional and medicinal uses of banana.” Journal of Pharmacognosy and Phytochemistry 1, no. 3 (2012).|
|↑9||Maregesi, Sheila M., Godeliver A. Kagashe, and Fatuma Felix. “Documentation and Phytochemical Screening of Traditional Beauty Products Used in Missenyi District of Tanzania.” Journal of Cosmetics, Dermatological Sciences and Applications 4, no. 05 (2014): 355.|
|↑11||Giampieri, Francesca, Josè M. Alvarez-Suarez, Sara Tulipani, Ana M. Gonzàles-Paramàs, Celestino Santos-Buelga, Stefano Bompadre, José L. Quiles, Bruno Mezzetti, and Maurizio Battino. “Photoprotective potential of strawberry (Fragaria× ananassa) extract against UV-A irradiation damage on human fibroblasts.” Journal of agricultural and food chemistry 60, no. 9 (2012): 2322-2327.|
|↑12||Farris, Patricia K. “Topical vitamin C: a useful agent for treating photoaging and other dermatologic conditions.” Dermatologic surgery 31, no. s1 (2005): 814-818.|