17 Fruits and Vegetables For Glowing Skin

According to a study published in Experimental Dermatology that looked at 100 patients recently diagnosed with acne, these seeds can help keep your skin pimple-free with 37% of your daily needs for vitamin E per ounce.

Fruits and vegetables are common staples in just about every household across the globe. They’re delicious and belong in every meal because of their fabulous health benefits.

It is well known that dark leafy greens and citrus fruits can help people with chronic conditions such as heart disease and diabetes. But it is much less well known that these fruits work to benefit your skin as well.

Anything you put into your body will affect it. If it’s good for you, it will work well with your body, internally and externally. But, if what you’re eating is not healthful, it may cause acne, imbalanced hormones, and create or worsen inflammation.

What you eat is just as important as what you apply to your skin. So, to help you achieve your best skin yet, see the list of 17 fruits and vegetables for glowing skin!

1. Orange Peels Will Help Defend Skin From Cancer

A study out of the University of Arizona found that people who ate citrus peels weekly had a 33% decreased risk for squamous cell carcinoma. However, eating the fruits or drinking citrus juices did not have any effect. The researchers credited limonene, which is a compound found in the oil in the peels that offer UV protective benefits to the skin.

2. Kiwi Keeps Skin Looking Youthful

Kiwis are strange and hairy little fruits, but with all the vitamin C found in just one medium kiwi, you’ll meet and exceed your daily need. Vitamin C stimulates collagen production and keeps skin youthful and soothes fine lines. Similarly, vitamin C is associated with less dryness and less noticeable wrinkles on the skin.

3. Papaya Cures Skin Issues

The benefits of this fruit on skin have perhaps been talked about since the time of our ancestors. Papaya is rich in antioxidants and contain a special enzyme called papain that can kill dead cells and cure skin impurities. A glass of papaya milk or just applying the flesh of papaya on your skin can do wonders to your skin.

Papaya is delicious and has been used for centuries. With the high levels of antioxidants found in this fruit and the special enzymes that kill dead cells and kill skin impurities, this is precisely what you need to fix up any skin issues. To benefit your skin you can eat the fruit, drink the milk, or apply the flesh of the papaya to your skin.

4. Mango is an All-Around Miracle Worker

Get ready for this one! The mango is not only delicious, it is high in vitamin A and antioxidants. This means it will fight against aging, promotes skin cell regeneration, and restores skin’s elasticity.

5. Bananas Have Anti-Aging Properties

Bananas are a tasty source of nutrients and will do wonders for your skin! Vitamins A, B, and E are all present in the banana which make this fruit an ideal candidate to help you fight against aging! Also, when applied to your skin, mashed banana facials work spectacularly on pores and leave your skin looking and smelling amazing. A surprising fact about bananas is that with all of the iron, magnesium, and potassium, the banana will help crush those annoying menstrual cramps!

6. Lemon Juice Will Cleanse Skin and Pores

Lemon juices work as an astringent to lighten the skin, diminish acne scars, and remove dark spots on the skin. Similarly, upon ingesting lemon juice in water with a teaspoon of honey on an empty stomach every morning, it will work as a fabulous skin cleanser. The vitamin C in the lemon will keep skin looking fresh and beautiful.

7. Apples Will Benefit Hair and Skin

The health benefits of apples are simply, undisputable. Heck, they had a saying made after them: “an apple a day keeps the doctor away!” While they have been used as a beauty aid for several decades, few people know their actual benefits. A cup of apple juice added to your bath will cleanse and soothe your skin. Apple juice applied to your scalp has been shown to prevent dandruff, and to add some shine to the hair, rinse your hair with apple juice after shampooing. Apples are also a good conditioner, toner, and help to fight acne.

8. Pineapple Softens Skin

The thought of rubbing fruit on your body sounds strange but try rubbing a slice of pineapple on rough spots of the skin in areas such as the knees, elbows, and heels to soften your skin! You can even bring it into the shower to use as a loofah! The fruit will help rejuvenate and cleanse your skin.

9. Peaches Hydrate Skin

This fruit is best for dry skin. A combination of peach paste and yogurt, when applied to the skin and rinsed off with lukewarm water not only moisturizes the skin, but it also leaves skin supple and soft. You can eat peaches obviously, and since it’s so delicious, I sincerely suggest it, but you can even apply it to the skin for hydration!

10. Watermelon Hydrates Skin

The watermelon is seriously a water melon as it is made up of 91% water! Watermelon is also a rich source of lycopene, which helps protect and preserve connections between your skin’s cells, leaving your skin tighter, smoother, and better able to retain moisture.

“Control meant not only taking care of myself but living in a much less protected world. And doing that meant growing a tough skin.”
– Janet Jackson

11. Coconut Oil to Beautify Skin and Hair

Coconut oil nourishes your hair and skin, and is suggested to be used to treat oily and acne-prone skin. Coconut oil makes skin beautifully moisturized and helps fight against aging with its several properties. Meanwhile, the antibacterial and antifungal properties of coconut protect the scalp from dandruff and itchiness, and promote hair growth. Coconut also contains Vitamin K and iron to make hair strong and shiny.

12. Berries are High in Antioxidants

Strawberries, blueberries, blackberries, and raspberries are great sources of collagen production promoting vitamin C. Similarly, raspberries and blackberries contain a small amount of vitamin A. Both vitamins A and C act as antioxidants, which protect your skin cells from the damage of free radicals. These things contribute to the aging of your skin.

13. Carrots Give a Natural Glow

Who needs blush? Filling up on carrots can give you a natural glow. A study out of the United Kingdom in 2011 found that people who eat a higher amount of carotenoid-containing fruits and vegetables, like carrots, have more yellow tones in their skin, giving them a complexion that others rated as looking healthier.

14. Tomatoes Protect the Skin

A study out of the United Kingdom found that people who ate 5 tablespoons of tomato paste daily, along with almost a tablespoon of olive oil for 12 weeks, were 33% more protected from sunburn compared to a control group that ate just olive oil. The antioxidant lycopene (levels of which are higher in cooked, processed tomatoes) improves skin’s natural SPF, which protects the skin.

15. Kale Firms Skin

It’s one of the best sources of lutein and zeaxanthin, nutrients that absorb and neutralize the free radicals created by UV light—including the wavelengths that actually get through sunscreen and reach your skin, according to research in Clinics in Dermatology. Plus, just one cup gives you 134% and 133% of your daily value for skin-firming vitamin C and A, respectively.

Kale is one of the smellier vegetables but is a great skin-firming agent. One cup of kale gives you approximately 134% of your daily value of vitamin C and A to help prevent aging, sagging skin. Kale is one of the best sources of lutein and zeaxanthin, nutrients that absorb and neutralize the free radicals created by UV light—including the wavelengths that actually get through sunscreen and reach your skin, according to research in Clinics in Dermatology.

16. Rosemary Reduces Risk of Skin Cancer

A study in the International Journal of Epidemiology showed that consuming four or more herbs regularly (such as rosemary) was associated with up to a 60% reduced risk of contracting melanoma. Rosemary is packed with antioxidants and helps squelch free radicals from the sun before they damage your skin.

17. Sunflower Seeds Will Keep You Pimple-Free

Researchers found that those suffering from severe acne had nearly 30% lower blood levels of vitamin E compared to a clear-skinned control group. Vitamin E is thought to enhance immune function, allowing the body to fight off the inflammation that leads to acne.

Fruits and vegetables will only benefit your skin. Next time you’re at the grocery store, hang out around fruits section and see which of these call your name.

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