Fruits like strawberries have a high water content, thus providing hydration for healthier skin.Ivan Pantic/iStock
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.
“There are a number of forces that can really start to damage our skin, but the foods we eat can definitely have an impact on the health of our skin,” says Rajani Katta, MD, a board-certified dermatologist in Bellaire, Texas, who studies the connection between diet and skin health.
Common damaging forces include sun damage, unhealthy dietary choices (like alcohol and processed foods), inflammation, and dryness.
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Here’s how fruits can boost skin health — and the best fruits to pick.
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Why Fruits Can Be Good for Skin
Fruits can stave off oxidative stress, which occurs when factors like ultraviolet (UV) radiation or pollution produce cell-damaging molecules known as free radicals. “I describe these free radicals as hailstones pounding away at your skin,” says Dr. Katta.
These “hailstones” damage the lipids (fats) that protect the skin barrier (the outer layer of the skin), adds Katta. Free radicals can also injure collagen (a structural protein in skin) and DNA. Compromised DNA can increase the risk of skin cancer, Katta says.
“The antioxidants you find in certain fruits can help neutralize or quench the free radicals that are so damaging to our skin,” says Katta.
Antioxidant-rich fruits also reduce inflammation in your body.
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“Inflammation, in general, causes a lot of disease — including skin diseases,” says Ronald Moy, MD, a board-certified dermatologist in Los Angeles and a former president of the American Academy of Dermatology. “It may be the cause of things like psoriasis and acne.”
Finally, many fruits have high water content, which can hydrate and boost skin health, Dr. Moy says.
7 Fruits to Eat for Healthier Skin
Generally, any fruits you add to your diet will promote healthy skin, but some fruits have especially potent compounds to boost skin health and appearance.
Here are seven fruits to include in your diet for healthy skin.
1. Watermelon
Watermelon is considered one of the best fruits for skin because it’s high in lycopene, a pigment that gives the fruit its red color.
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Lycopene is a powerful antioxidant that may help prevent skin damage caused by the sun.
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Research in women ages 35 to 55 suggests that lycopene supplements taken for at least three months led to a significant improvement in the skin’s barrier’s ability to retain moisture. It also reduced the appearance of fine lines, wrinkles, and pores, and led to greater smoothness and firmness.
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“Watermelon is a nice fruit to counteract the effects of increased UV radiation exposure, especially in the summertime,” 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
Another important antioxidant for skin is vitamin C. “Vitamin C is naturally present in our skin, but it’s constantly used up in the process of fighting free radicals,” says Katta. 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.
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Lab and animal research shows that vitamin C supports collagen synthesis.
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Collagen works with other compounds, like hyaluronic acid and elastin, 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.
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Although your body naturally creates collagen, factors like aging, sun damage, alcohol, and smoking can decrease its production.
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3. Raspberries
Raspberries are also a rich source of vitamin C, providing 36 percent of your DV per cup.
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“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, while protecting skin cells from UV damage. Combining ellagic acid with dihydromyricetin (also found in fruits and vegetables) had an even stronger protective effect than each compound alone.
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While research in humans is limited, a past study found taking oral ellagic acid extract for four weeks helped prevent skin pigmentation in women exposed to UV light.
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4. Blueberries
Blueberries contain compounds called anthocyanins, which give fruits and vegetables 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.
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Other research shows that blueberries may help decrease inflammatory markers and boost skin hydration and barrier function.
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5. Bananas
Bananas are beneficial for skin thanks to their vitamin B3 (also known as niacin) content.
Some research suggests that vitamin B3 enhances DNA repair and regulates inflammation caused by UV radiation. It may also help reduce the occurrence of certain types of skin cancer in people who are at high risk.
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Although vitamin B3 is higher in animal-based foods like beef liver, chicken, and turkey than in fruits, bananas can still help you reach your daily needs — and keep your skin healthy. One medium banana provides 5 percent of your DV of vitamin B3.
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6. Avocados
“Avocados are a rich source of monounsaturated fatty acids,” Katta says. Monounsaturated fatty acids are healthy fats linked to reduced oxidative stress and inflammation, which may in turn protect skin from sun damage.
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One small study in women ages 27 to 73 found that those who ate an avocado daily for eight weeks saw a significant increase in skin elasticity and firmness compared with those who did not.
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Research shows your diet can significantly impact your skin’s levels of fatty acids.
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And getting monounsaturated fats from plant foods like avocados may offer unique skin perks. Higher intake of monounsaturated fatty acids from a plant source is associated with lower risk of severe sun-related skin aging in research — the same can’t be said of monounsaturated fatty acids from animal sources.
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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.
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A small study in women found that those with low daily water consumption saw an improvement in skin appearance and were able to maintain skin hydration levels by increasing their water intake over 30 days.
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Moreover, a systematic review confirms that boosting water consumption improves hydration in the outermost layer of skin, helping decrease dryness. But it’s unclear whether this benefit is seen in older adults.
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The Takeaway
A diet rich in healthy foods, including fruits, can give your skin a boost. Fruits contain nutrients that may improve skin health by fighting oxidative stress, inflammation, and dryness. Some of the best fruits for skin include watermelon, kiwi, raspberries, blueberries, bananas, avocados, and strawberries.
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