7 Best Fruits for Healthy Skin
Fruits and Skin Health: How Your Diet Can Give You a Natural Glow
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,”
— Rajani Katta, MD, board-certified dermatologist in Bellaire, Texas.
Common damaging forces include sun damage, unhealthy dietary choices (like alcohol and processed foods), inflammation, and dryness.
Why Fruits Are Good for Your Skin
Fruits can stave off oxidative stress, which occurs when UV radiation or pollution produces cell-damaging free radicals.
“I describe these free radicals as hailstones pounding away at your skin,” says Dr. Katta.
These free radicals can damage lipids (fats) that protect the skin barrier, injure collagen, and even compromise DNA, increasing the risk of skin cancer.
Antioxidants in fruits help fight free radicals, reducing inflammation and supporting skin repair.
“Inflammation, in general, causes a lot of disease — including skin diseases,”
— Ronald Moy, MD, board-certified dermatologist in Los Angeles.
Additionally, fruits with high water content help keep your skin hydrated and radiant.
7 Fruits to Eat for Healthier Skin
Adding fruits to your diet supports skin health and appearance, but these seven fruits are especially powerful:
1. Watermelon
High in lycopene, an antioxidant that helps prevent sun damage.
Research shows lycopene improves skin moisture retention, smoothness, and elasticity.
“Watermelon is great for counteracting increased UV radiation exposure, especially in the summertime,” says Dr. Katta.
2. Kiwi
Rich in vitamin C, which fights free radicals and boosts collagen synthesis.
Collagen supports skin elasticity, hydration, and structure.
3. Raspberries
Contain vitamin C and ellagic acid, which may reduce UV damage and skin inflammation.
Research suggests ellagic acid helps prevent skin pigmentation from UV exposure.
4. Blueberries
Packed with anthocyanins, which are potent antioxidants that help prevent skin aging and UV damage.
May help boost skin hydration and barrier function.
5. Bananas
A good source of vitamin B3 (niacin), which helps repair DNA and regulate inflammation.
Niacin may help reduce the risk of skin cancer in high-risk individuals.
6. Avocados
Rich in monounsaturated fatty acids, which help reduce oxidative stress and inflammation.
A study found that eating one avocado daily improved skin elasticity and firmness.
7. Strawberries
91% water content, making them great for hydrating skin.
Research suggests increasing water intake helps improve skin hydration and reduce dryness.
Final Thoughts
Including these skin-nourishing fruits in your diet can help you fight signs of aging, reduce inflammation, and keep your skin glowing. Combine them with a healthy lifestyle and sun protection for the best results!