The journey to glowing skin starts with proper nourishment. Skincare products can only fix your skin from the outside. For that ‘lit-from-within’ glow, you need to include key vitamins and minerals in your diet. And the easiest way is to consume vitamin-rich fruits for a glowing complexion.
Fruits have an abundance of vitamins, minerals, and antioxidants that can keep your skin cells healthy and aid with intense hydration. Moreover, you can also use fruit masks on your face every alternate day for that added glow. Scroll through this article to know which fruit is good for your skin and can give you glowing skin, how to add them to your diet, and use them as natural remedies or topically apply them to improve your skin health.
In This Article
1. How Do Your Eating Habits Affect Your Skin?
2. Top 20 Fruits For Glowing Skin
3. How Much Fruit Should You Eat Per Day?
4. Infographic: Most Easily Available Fruits For Glowing Skin
5. Frequently Asked Questions
6. Key Takeaways
7. Illustration: Fruits For Glowing Skin
How Do Your Eating Habits Affect Your Skin?
Your eating habits play a significant role in determining the health and appearance of your skin. Here’s how various dietary choices impact your skin:
1. Hydration Levels
- Effect on Skin: Proper hydration keeps your skin plump, smooth, and glowing.
- Best Foods: Drink plenty of water and consume water-rich foods like cucumbers, watermelon, and oranges to keep skin hydrated.
2. Nutrients for Skin Health
- Vitamin C: Boosts collagen production, reducing wrinkles and sagging.
- Best Sources: Citrus fruits (oranges, lemons), strawberries, kiwis.
- Vitamin E: Protects the skin from damage and promotes healing.
- Best Sources: Almonds, avocados, sunflower seeds.
- Vitamin A: Encourages cell turnover for smooth, radiant skin.
- Best Sources: Sweet potatoes, carrots, spinach.
- Omega-3 Fatty Acids: Reduce inflammation, help prevent dry skin, and promote a youthful glow.
- Best Sources: Fatty fish (salmon, mackerel), chia seeds, walnuts.
- Zinc: Helps in healing and preventing acne.
- Best Sources: Pumpkin seeds, chickpeas, lean meats.
3. Sugar and Processed Foods
- Effect on Skin: Diets high in sugar and refined carbs can cause inflammation, leading to acne and breakouts.
- What to Avoid: Sugary snacks, white bread, and fried foods can spike blood sugar levels and promote acne-causing bacteria.
4. Healthy Fats
- Effect on Skin: Good fats help maintain the skin’s natural oil barrier, keeping it hydrated and supple.
- Best Sources: Avocados, olive oil, fatty fish, and nuts.
5. Antioxidants
- Effect on Skin: Antioxidants fight free radicals that damage skin cells, keeping skin youthful and radiant.
- Best Sources: Berries, dark leafy greens, and green tea are packed with antioxidants.
6. Dairy and Acne
- Effect on Skin: Some studies suggest that dairy products, particularly milk, can contribute to acne due to hormones present in milk.
- What to Avoid: Excessive consumption of milk, cheese, and other dairy products if prone to acne.
7. Alcohol and Skin
- Effect on Skin: Alcohol dehydrates the skin, making it appear dull and lifeless. It also exacerbates conditions like rosacea.
- What to Avoid: Limit alcohol intake and drink water to counter its dehydrating effects.
8. Processed and Fast Foods
- Effect on Skin: These foods often contain trans fats and excessive salt, which lead to inflammation, puffiness, and dull skin.
- What to Avoid: Fast food, salty snacks, and high-fat processed foods.
9. Balance and Variety
- Effect on Skin: A well-balanced diet rich in diverse nutrients ensures that your skin gets the right mix of vitamins, minerals, and healthy fats for optimal appearance.
- Key Strategy: Aim to include a wide range of fruits, vegetables, proteins, and fats in your diet for balanced skin health.
In summary, eating a nutrient-rich diet with plenty of antioxidants, vitamins, healthy fats, and hydration while avoiding processed foods and excess sugar will help you maintain healthy, glowing skin.
Top 20 Fruits For Glowing Skin
These fruits are among the top foods for healthy skin. Their immediate benefits will further enhance your glow, making the results visible in no time.
- Lemon
Lemons are natural bleaching agents. They are rich in vitamin C, a potent antioxidant that helps flush out toxins and protects the skin from photodamage and hyperpigmentation (1). So, if you have uneven pigmentation, dark spots, acne scars, or keratinizationi , try using lemon to get glowing skin. Here how you can use it.
Antioxidants in lemons help get glowing skin. However, the antioxidant activity of lemon juice is also influenced by the degree of ripening. A study compares the antioxidant activity of unripe, half-ripe, and ripe lemon by a DPPH (1,1-diphenyl-2- picrylhydrazyl) free radical inhibition test and shows that highest antioxidant activity is noted in the unripe stage of lemon.
Mary Grace Amparo, a blogger, shared the beauty and health benefits of lemons in her blog. After infusing lemon in her regular drinks, she said, “My skin appears healthier, I become more lively, and I seldom catch a cold (i).” She also explored lemon’s versatility, using it as a facial toner, facial wash/scrub add-on, and facial mask, noting positive outcomes such as tightened skin and reduced breakouts.
Influence Of Degree Of Ripening On Antioxidant Activity In Lemon Juice
How To Use
a. In Your Diet
- Add lemon juice to your salad.
- Add the juice of ½ lemon and 1 teaspoon of organic honey to a glass of water and drink it first thing in the morning. This will help flush out toxins.
b. On Your Skin
- For oily skin with pigmentation or acne scars, mix lemon juice with rose water and dab it on your skin and rinse off after 10 minutes.
- For dry skin with pigmentation, mix lemon juice and coconut oil, dab it on your skin, and rinse off after 10 minutes.
- To get rid of dark circles, mix 1 tablespoon of lemon juice with 1 teaspoon of milk. Apply it to your under-eye area and rinse off gently after 10 minutes.
- Rub lemon and sugar on the keratinized areas to lighten the skin tone and reduce keratinization.
2. Papaya
Papayas contain vitamins A, C, B, pantothenic acid, and folate, and minerals such as copper, potassium, and magnesium. They also contain enzymes like papain and chymopapain that help prevent skin damage by free radicals and have antibacterial, antifungal, and antiviral properties. Consuming papaya can help prevent constipation, which is one of the causes of poor skin health. It can also help treat warts, eczema, corns, and cutaneous tubercles (2). Scientists have also found that papaya can help heal wounds and chronic skin ulcers (3), (4). So, if you have digestive issues, scars, and pigmentation, you must include papaya in your diet and beauty regimen. Here how to use it.
How To Use
a. In Your Diet
- Eat a bowl of papaya for breakfast or as an evening snack.
- You can prepare a papaya smoothie by blending papaya, lemon juice, and pink Himalayan salt.
b. On Your Skin
- Mash a small piece of papaya and apply it to your skin. Rinse off after 10 minutes.
- Mix mashed papaya with lemon juice and ¼ teaspoon of turmeric and apply it to the pigmented and scarred areas. Rinse off after 10 minutes.
- For dry and flaky skin, apply mashed papaya with half a teaspoon of almond oil. Wipe it away with a soft wet cloth after 10 minutes.
- Make a papaya scrub using a small piece of papaya, 1 teaspoon of orange peel, and 1 tablespoon of rose water (for oily skin) or honey (for dry skin). Use gentle circular motions to scrub your skin. Rinse with room temperature water.
3. Avocado
Avocado is rich in healthy fats, dietary fiber, and vitamins E, A, C, K, B6, niacin, folate, and pantothenic acid. It has antioxidant properties that help reduce oxidative damage, which, in turn, prevent DNA damage. Consuming avocado can promote healthy aging as it is rich in lutein and zeaxanthin that protect your skin from UV radiation. The healthy fats in avocados help retain skin elasticity, reduce inflammation, and speed up wound healing (5). Here how you can use avocado to get clear and flawless skin.
How To Use
a. In Your Diet
- Add avocado to your salad, burritos, wraps, breakfast bowl, sandwiches, etc.
- Make an avocado and spinach smoothie.
- Prepare an avocado dip by mixing it with yogurt or hummus.
- Use avocado in cakes or as a topping.
b. On Your Skin
- Mash an avocado and apply it to your skin. Rinse off after 10 minutes.
- For oily skin, mash a small piece of avocado with rose water and a pinch of camphor. Rinse off after 10 minutes.
4. Orange
The sweet, juicy, and pulpy orange has a vibrant color and intoxicating smell. This fruit can also work wonders for your skin. Like lemons, oranges too are rich in vitamin C, and 100 grams of oranges contain 54 milligrams of vitamin C, which is an antioxidant. Oranges can help prevent oxidative damage, photodamage, DNA damage, reduce inflammation, and aid collagen synthesis
How To Use
a. In Your Diet
- Consume half an orange each day.
- Drink freshly pressed orange juice with the pulp. Avoid the pulp if you have stomach ulcers or are suffering from IBS/IBDi .
- Add oranges to your salad, pizza, stew, cakes, and chocolates.
- Add orange juice to your smoothie.
b. On Your Skin
Apply orange juice topically wherever you have pigmentation. Rinse off after 10 minutes.
For oily skin, mix 3 tablespoons of orange juice, 1 teaspoon of lemon juice, 2 tablespoons of gram flour, and ½ teaspoon of turmeric. Apply as a pack.
For dry skin, mix 3 tablespoons of orange juice, 1 teaspoon of lemon juice, 1 teaspoon of milk, ½ teaspoon of turmeric, and 1 teaspoon of honey. Apply to your skin.
5. Watermelon
Red, fleshy, watery, sweet, and refreshing we just cannot get enough of watermelon. It is great for oily and acne-prone skin. Watermelon has dietary fiber (0.4%), water (92%), carbs (7.55%), sugar (0.4%), vitamins C, A, B1, and B6, carotenoids, flavonoids, and lycopene. It has zero fat and is cholesterol-free (8). Lycopene helps in scavenging the free oxygen radicals and prevents skin damage (9). The water helps flush out toxins and improves bowel movement.
How To Use
a. In Your Diet
- Have a medium bowl of watermelon for breakfast or as an afternoon snack.
- Drink freshly made watermelon juice in the morning or evening.
- Make a fruit salad with watermelon.
- Add watermelon to your smoothie for that extra zing.
b. On Your Skin
- Mash a watermelon and apply it to your skin. Rinse off after 10 minutes.
- For oily skin, mix 3 tablespoons of watermelon juice, 1 tablespoon of lime juice, 1 tablespoon of Fuller’s earth, and 1 teaspoon of rose water. Rinse with cold water after the mask dries.
- For dry skin, mix 3 tablespoons of watermelon juice, 1 tablespoon of lime juice, 1 teaspoon of honey, and 1 teaspoon of aloe vera. Rinse off after 10 minutes.
6. Cucumber
Cucumbers are also very high in water content. They have a cooling effect on the body and possess antioxidant properties (10). Unpeeled cucumbers are also rich in vitamins K and C and dietary fiber. Scientists have found that sea cucumbers can be used for reducing wrinkles (11).
How To Use
a. In Your Diet
- Add cucumber to your salads, wraps, sandwiches, smoothies, etc.
- Prepare a glass of refreshing pulpy cucumber juice and add a dash of lime juice, roasted cumin powder, and pink Himalayan salt for taste and flavor.
- Eat a cucumber as a snack in the evening.
b. On Your Skin
- Grate a cucumber and mix it with 1 tablespoon of gram flour and 1 teaspoon of rose water to reduce inflammation on acne-prone skin.
- Mix the grated cucumber, 1 tablespoon of milk, and 1 teaspoon of coconut oil to moisturize dry skin.
- Mix the grated cucumber, 1 tablespoon of lime juice, and sugar to scrub your hands and feet.
7. Mango
Mangoes are rich in vitamins A, E, C, and K, flavonoids, polyphenolics, beta-carotene, and xanthophylls. They help protect your skin from DNA damage and inflammation (12). They are also rich in sugar and dietary fiber, which help treat constipation. In fact, mangoes are already used in the cosmetic industry to create hair and skin butter that have shown wound healing properties
How To Use
a. In Your Diet
- Add mango to your smoothie, breakfast bowl, or fruit salad.
- Include freshly cut mangoes in your daily diet.
b. On Your Skin
- Mash a small piece of mango and apply it all over your skin. Rinse off after 10 minutes.
- For oily skin, mix mango, rosewater, and lime juice and apply it to your skin. Wash with cold water after 10 minutes.
- For dry skin, apply a mask of mashed mango, 1 teaspoon of yogurt, and 1 teaspoon of honey. Wash with room temperature water after 10 minutes.
8. Pomegranate
Pomegranates are rich in vitamins C, K, and folate, and minerals like calcium, magnesium, phosphorus, and potassium (14). In fact, the peel, the membrane, and the edible seeds of the fruit are loaded with antioxidants (ellagic acid) that help protect the skin from UV-A and UV-B damage and skin pigmentation (15), (16), (17). Scientists were also successful in regenerating the human dermisi and epidermisi in the laboratory using pomegranate
How To Use
a. In Your Diet
- Add it to your salad, hummus, baba ganoush, juice, smoothie, cakes, smoothies, breakfast bowl, or fruit salad.
- b. On Your Skin
- You can mash pomegranate seeds and apply the juice all over the affected area. Wash it off after 10 minutes.
- Make a face pack with 1 tablespoon of gram flour, 1 teaspoon of Fuller’s earth, 1 teaspoon of lime juice, and 2 tablespoons of pomegranate juice to treat pigmentation on oily skin.
- If you have dry skin, instead of adding Fuller’s earth, add milk or honey to the above mask.
9. Banana
Banana is rich in dietary fiber, vitamins A, C, K, E, and folate, and minerals such as potassium, calcium, phosphorus, and magnesium (19). It is a very good natural moisturizer and has antioxidant and antimicrobial properties
How To Use
a. In Your Diet
- Add a banana to oatmeal for breakfast.
- Add a banana to your smoothie or breakfast bowl.
- You can prepare banana muffins or banana bread.
- b. On Your Skin
- Apply mashed banana all over your skin to make it soft and supple instantly.
10. Apple
Apples are rich in vitamins A and C, dietary fiber, potassium, calcium, and magnesium (22). They have antioxidant properties and help scavenge the harmful free oxygen radicals. The peel of the apple has also been found to be rich in antioxidants
How To Use
a. In Your Diet
- Eat one apple per day as part of a healthy snack with some nuts.
- Add apple slices to your breakfast bowl, oatmeal, or cornflakes.
- Add apple to your smoothie or make apple juice.
- Add apple to your baby spinach and tuna salad.
- Add apples to your cake batter.
b. On Your Skin
- Grate one apple and apply it to your skin. Rinse after 10 minutes.
- For dry skin, mix grated apple with 1 teaspoon of honey and apply it to your skin. Wash it off with warm water after 10 minutes.
11. Gooseberry
Gooseberry or amla is loaded with vitamin C (24). It has antioxidant properties. Gooseberries also have anti-inflammatory and wound healing properties. They also soothe the GI tracti (25). They also promote procollagen.
How To Use
a. In Your Diet
- Chop seeded gooseberries and dry them in the sun. Store them in a glass jar. Pop one or two pieces of dried gooseberries in your mouth after lunch every day.
- You can make gooseberry juice and store it in the fridge.
- Add gooseberry pieces to your smoothie or juice.
12. Strawberries
If your skin is acne-prone, Here some good news. You can simply eat or apply strawberries to get clear skin. Strawberries are a great source of vitamin C and alpha-hydroxy acid (also known as salicylic acid). Salicylic acid is used in creams for acne treatment as it penetrates the skin pores and cleans them. Strawberries also contain ellagic acid that protects the skin from UV radiation and prevents collagen destruction and wrinkle formation.
How To Use
a. In Your Diet
- Add strawberries to your breakfast bowl.
- Add strawberries to your morning smoothie.
- Halve the strawberries and add them to a salad.
- Add them to cakes or muffins.
b. On Your Skin
- Mash a strawberry and apply it to your skin. Wash off with cold water after 10 minutes.
13. Kiwi
For those of you with panda eyes, kiwi is a savior! Kiwis contain a good amount of vitamin C and help protect the skin from the free oxygen radicals that cause DNA damage (28). Kiwis also promote collagen synthesis and help prevent wrinkles
How To Use
a. In Your Diet
- You can blend a kiwi with spinach and grapefruit to make a yummy morning smoothie.
- Just blend a kiwi and add 1 teaspoon of honey to it to enjoy a soothing juice.
- Peel and slice a kiwi and eat it as an evening snack.
- Add chopped kiwi to a salad.
b. On Your Skin
- Mash a kiwi and apply it to your skin. Wash off after 10 minutes.
- Mash a kiwi and add ½ a teaspoon of turmeric and apply it to hydrate and lighten your skin.
14. Apricot
Apricots are rich in vitamins A, C, K, and folate (30). They are also loaded with dietary fiber that helps improve bowel movement. And lastly, researchers found that apricots can help prevent endothelial cell death
How To Use
a. In Your Diet
- Chop apricots and add to your juice, smoothie, or breakfast bowl.
- Add apricots to your salad, pie, tarts, jams, and jelly.
- Have 2 to 3 apricots as an evening snack.
b. On Your Skin
- Thinly slice an apricot and apply the slices to the pigmented area of your skin. Remove them after 10 minutes.
15. Grapes
Grapes, red or green, are loaded with resveratrol, an antioxidant. Researchers have found that resveratrol helps protect the skin from UV damage and skin cancer (32). Grapes are also a rich source of vitamins C, K, and folate, and minerals such as calcium, potassium, and phosphorus (33). Grape seed extract has skin-rejuvenating, -protecting, and -healing properties
How To Use
a. In Your Diet
- Consume a small bowl of grapes.
- Add grapes to your morning smoothie.
- Add sweet and red grapes to chicken stew to give it a sweet edge.
- Add grapes to your breakfast bowl.
- Add grapes to your fruit salad.
b. OnYour Skin
- Mash grapes and apply them to your skin. Wash off with cold water after 10 minutes.
16. Peach
Peaches are rich in vitamins A, C, E, and K, and minerals such as calcium, magnesium, potassium, phosphorus, and dietary fiber (36). They are also a great source of antioxidants that help scavenge the free oxygen radicals, thereby preventing DNA damage and photodamage
How To Use
a. In Your Diet
- Add peach slices to your breakfast bowl.
- Make peach juice or smoothie.
- Add peaches to your dessert.
b. On Your Skin
- Thinly slice the peach and place the slices all over your skin. Remove the slices after 10 minutes and wipe your face with a wet cloth.
17. Cherries
Sweet, red, and delicious, cherries are not only good to taste, but they also have the ability to repair and protect your skin from damage. They are rich in vitamin C and minerals like calcium, magnesium, potassium, and phosphorus (38). Cherries also have antioxidant and anti-inflammatory properties that may help prevent skin damage (39). Here how you can use cherries to get flawless skin.
How To Use
a. In Your Diet
- Have a small bowl of cherries in the morning or evening.
- Chop cherries and add them to your salad.
- Add cherries to a small bowl of yogurt or custard.
b. On Your Face
- Mash a cherry and apply it to your skin. Rinse off after 10 minutes.
18. Muskmelon
Muskmelon is rich in dietary fiber, vitamins A, C, K, and folate, and minerals such as potassium, magnesium, phosphorus, and calcium (40). Muskmelon has anti-inflammatory and antioxidant properties (41). These anti-inflammatory properties may help in the treatment of psoriasis.
How To Use
a. In Your Diet
- Add muskmelon to a bowl of fruit salad.
b. On Your Skin
- Apply mashed muskmelon to your skin. Wash it off after 10 minutes.
- Mash a muskmelon and add grape juice and 2 to 3 drops of lime juice to it. Apply it to your skin to help treat uneven pigmentation.
How Much Fruit Should You Eat Per Day?
The recommended amount of fruit to eat per day varies based on factors like age, sex, and activity level, but general guidelines suggest:
Adults
- 2 cups of fruit per day (about 4 servings), as per USDA guidelines.
A “serving” is typically:
- 1 medium-sized fruit (like an apple or banana),
- 1/2 cup of chopped fruit (such as berries or mango),
- 1/4 cup of dried fruit (like raisins or apricots),
- 1/2 cup of fruit juice (though whole fruits are preferred due to fiber content).
Children
- 1–2 cups per day, depending on age:
- 1–1.5 cups for children aged 2–8 years.
- 1.5–2 cups for children aged 9–18 years.
Benefits of Consuming Fruit Daily:
- Vitamins and Antioxidants: Essential for skin health, immune function, and overall well-being.
- Fiber: Promotes digestion and can help in maintaining a healthy weight.
- Hydration: Many fruits are water-rich, contributing to hydration.
Aim to include a variety of fruits in your diet to get a broad spectrum of nutrients!
Infographic: Most Easily Available Fruits For Glowing Skin
Makeup can only conceal your skin issues on the outside. To reduce your skin problems you need to fix your skin health from within. Getting glowing skin requires a lot of care in diet and food habits. Check out the infographic below to know which are the most readily available fruits to achieve radiant skin.
If you are wondering about which fruit is good for skin whitening, these are all the 20 fruits that may aid in developing healthy, beautiful skin. Make sure to include these fruits in your regular diet to reap all of their advantages. Moreover, if you like them in liquid form, grinding them to make healthy detox juices for glowing skin is also a good option. You may also apply fruit masks on your face every other day to boost radiance. Finally, try working out at least three times a week and eating a healthy diet if you want to speed up the healing process for your skin. It takes time to get the relevant results, but it will all be worth it if you stick with it.
Frequently Asked Questions
- Which fruit gives instant glow?
In truth, no fruit can give instant glow. However, several fruits such as pomegranate, papaya, lemon, avocado and watermelon are some of the most popular fruits that are applied topically to achieve radiant skin.
2. What should I avoid for glowing skin?
It is advisable to avoid smoking, alcohol, caffeine, fried and processed foods, and refined sugar if you want to achieve glowing skin as these are considered to be harmful for skin health.
3. Can certain fruits worsen skin conditions like acne?
Yes, anecdotal evidence suggests that overconsumption of fruits with a high glycemic index like mango, prunes, and bananas may worsen acne in some people. These fruits may cause blood sugar spikes, which may increase sebum production and skin inflammation, potentially worsening acne. However, further studies are warranted to support this claim.
4. Are there any interactions between certain fruits and medications that I should be aware of?
Yes, studies suggest that grapefruit may interact with calcium channel blockers and benzodiazepines by inhibiting certain enzymes in the liver, which may reduce its potency (52). Also, fruits high in vitamin K like pomegranate may interact with blood-thinning medications like warfarin (53). Consult a certified doctor to know about any specific interactions between the fruits and your medications.
5. Can consuming fruits cause or worsen skin conditions like eczema or psoriasis?
Yes, consumption of citrus fruits and berries may trigger flare-ups or worsen the symptoms of eczema (54). Some people may be sensitive to the histamines found in strawberries, bananas, and citrus fruits, which may cause an allergic reaction (55). Consult your doctor to understand which fruits should be included in your diet.
Key Takeaways
- Lemons are rich in vitamin C, a strong antioxidant that helps drain out impurities and protects the skin from photodamage and hyperpigmentation.
- Papayas have enzymes with antibacterial, antifungal, and antiviral effects and help prevent skin damage caused by free radicals.
- To reap maximum benefits, include the fruits in your daily diet and apply them to your skin.
- However, if you don’t eat enough fresh fruits, you may get accelerated aging, acne and acne scars, as well as dry skin.
Illustration: Fruits For Glowing Skin
Personal Experience:
Getmakeup’s articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article.
