Which fruit is beneficial for skin

Studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts. Just four nuts will provide the recommended daily amount RDA. Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle. Other good sources are fish, shellfish, eggs , wheatgerm, tomatoes and broccoli.

Read more about the health benefits of Brazil nuts. Vitamin E protects skin from oxidative cell damage and supports healthy skin growth. Foods high in vitamin E include almonds , avocado , hazelnuts , pine nuts and sunflower and corn oils.

Read more about the health benefits of almonds and what makes avocado so healthy. Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink six to eight glasses of water a day — all fluids count towards your daily allowance, but water is the best.

If you work in an office, keep a large bottle of water on your desk to remind you to drink. Herbal, caffeine-free teas are good too. Try to avoid smoking and excessive alcohol consumption as both can age the skin. Discover how to stay hydrated. Monounsaturated and polyunsaturated fats — the types found in avocados , oily fish, nuts and seeds — provide essential fatty acids which act as a natural moisturiser for your skin, keeping it supple and improving elasticity.

These fats also come packaged with a healthy dose of vitamin E a vitamin many of us lack , which will help protect against free radical damage. Discover the health benefits of salmon. Make sure you get enough omega-3 and omega-6 fats. These are essential fatty acids which mean they cannot be made in the body and must be obtained through the diet. You will find omega-3s in oily fish and plant sources such as linseed and their oil, chia seeds , walnuts and rapeseed oil.

Omega-3 fats encourage the body to produce anti-inflammatory compounds, which may help inflammatory skin conditions such as eczema and psoriasis.

Discover more about the health benefits of cod liver oil. Phyto-estrogens are natural chemicals found in plant foods phyto from the Greek word for plant. They have a similar structure to the female sex hormone oestrogen and have been found to help keep our natural hormones in balance. Because walnuts contain a good ratio of these fatty acids , they may help fight the potential inflammatory response to excessive omega Zinc is essential for your skin to function properly as a barrier.

Walnuts also provide small amounts of the antioxidants vitamin E and selenium, in addition to 4—5 grams of protein per ounce 28 grams Walnuts are a good source of essential fats, zinc, vitamin E, selenium and protein — all of which are nutrients your skin needs to stay healthy. In general, nuts and seeds are good sources of skin-boosting nutrients. Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin.

Beta carotene is a nutrient found in plants. Beta carotene is found in oranges and vegetables such as carrots, spinach, and sweet potatoes 5 , Carotenoids like beta carotene help keep your skin healthy by acting as a natural sunblock. When consumed, this antioxidant is incorporated into your skin and helps protect your skin cells from sun exposure. This may help prevent sunburn, cell death, and dry, wrinkled skin. Interestingly, high amounts of beta carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance 5.

Sweet potatoes are an excellent source of beta carotene, which acts as a natural sunblock and may protect your skin from sun damage. Like sweet potatoes, bell peppers are an excellent source of beta carotene, which your body converts into vitamin A. This vitamin is necessary for creating the protein collagen , which keeps skin firm and strong. A large observational study involving women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age Bell peppers contain plenty of beta carotene and vitamin C — both of which are important antioxidants for your skin.

Vitamin C is also necessary to create collagen, the structural protein that keeps your skin strong. Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C It also contains lutein, a carotenoid that works like beta carotene. Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.

But broccoli florets also pack a special compound called sulforaphane , which boasts some impressive potential benefits.

It may even have anti-cancer effects, including on some types of skin cancer 21 , Sulforaphane is likewise a powerful protective agent against sun damage. It works in two ways: neutralizing harmful free radicals and switching on other protective systems in your body 22 , Evidence suggests sulforaphane may also help maintain collagen levels in your skin Broccoli is a good source of vitamins, minerals, and carotenoids that are important for skin health.

It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn. Here, we have listed the 20 best fruits that can keep your skin happy.

We also have discussed how you can use these fruits, orally as well as topically, to boost your skin health. Read on. Your skin health is directly related to your daily diet.

A diet high in processed foods, sugars, and simple carbohydrates can harm your skin. Without adequate fresh fruits and vegetables, you may experience premature aging, acne and acne scars, and even dry skin. You could be missing out on nutrients like zinc, iron, copper, and vitamins A and D that may promote skin health. Most of the nutrients crucial for skin health are available in fruits. In the next section, we will look at the top 20 fruits that can boost your skin health and keep it glowing.

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 keratinization, try using lemon to get glowing skin.

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. 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 sweet, juicy, and pulpy orange has a vibrant color and intoxicating smell.

This fruit can also work wonders for your skin. Oranges can help prevent oxidative damage, photodamage, DNA damage, reduce inflammation, and aid collagen synthesis 6 , 7. It is great for oily and acne-prone skin. Watermelon has dietary fiber 0.

It has zero fat and is cholesterol-free 8. Bollywood divas prove you can't go wrong with nude lipsticks. Kangana Ranaut uses Chuli oil for beautiful hair.

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