The 24 Best Fruits For Glowing Skin

When most people think about skincare, their minds are filled with images of creams, sunscreens, and various exfoliators.

And, of course, to make your skin look as good as possible, these are all important to use.


However, what’s often neglected is the major role that nutrition plays in how our skin looks and feels.

If you want to keep it soft and glowing as you age, you need to feed your body what it needs.


One way to ensure your skin remains fully nourished is to eat a variety of fruits on a regular basis.

In this article, we’ll take a look at the 24 best fruits for glowing skin.

 

 

1. Apple

The humble apple is often overlooked when it comes to health.

It can be found in pretty much every grocery store, every month of the year.

What many don’t know, however, is that eating apples can help give you nice-looking skin.


For starters, they come with decent levels of vitamin C — 4.6mg per 100 grams of fruit (around 8% of the daily recommended value).

Vitamin C has been shown to be a potent antioxidant.


It helps protect against oxidative damage (caused by UV rays and environmental pollutants, for example). (1)

This is VITAL, since oxidative damage can lead to wrinkly and dull-looking skin (*screams internally*).

The essential vitamin is also responsible for maintaining collagen production (which is what keeps your skin firm and supple). (2)


Apples have quite a bit of potassium in them as well — 107 mg per 100 grams (3% RDV).

The mineral is needed to properly balance the amount of water in your cells.

Thus, a lack of potassium could potentially lead to dry, itchy skin in the long run.

Thankfully, eating apples and other fruit is an easy way to avoid that.

 

 

2. Apricot

This wonderful, golden fruit is a great choice for a healthy summer treat.

It’s not as juicy as its close cousin, the peach, but it makes up for it with a smooth texture and sweet aroma.

If you can get your hands on some fresh apricots, you’ll have another skin-friendly food in your arsenal.


They are very rich in vitamin A — 1926 IU per 100 grams (39% of RDV).

Vitamin A is absolutely essential for healthy, shining skin.

It supports the integrity of all surface tissues in your body, and helps replace skin cells on a daily basis. (3) (4)

On top of that, apricot is also loaded with vitamin C — you’ll get around 10mg per 100 grams of fruit (17% of RDV).

 

 

3. Avocado

It may not have the sweet taste of the previous mentions, but avocado is still one of the best fruits for glowing skin.

Avocado is rich in omega fatty acids which helps keep your skin elastic, reduces inflammatory markers, and promotes faster healing. (5)


Furthermore, it contains the carotenoids (plant pigments) called lutein and zeaxanthin.

Together, these two compounds have a protective effect against harmful UV rays and photoaging.


Last, but not least, avocados are abundant in alpha tocopherol, also known as vitamin E.

100 grams of the fatty fruit will provide you with 2.1mg of vitamin E (10% of RDV).

Vitamin E has long been known to act as a potent antioxidant — it defends your skin by stopping free radicals from doing their (horrible) thing. (6)

 

 

4. Blackberries

Blackberries are one of the healthiest fruits you can eat.

They can be found growing in the wilderness of Europe, and has been gathered by natives there for at least 2500 years (they were found in the stomach of “the Haraldskær woman”).


Blackberries are full of beneficial nutrients and compounds that help out your skin.

For one, they’re very high in antioxidants, and have been shown to be near the same level as blueberries in that regard. (7)


Also, they’re one of the fruits with the most vitamin K — 19.8mg per 100 grams (25% of RDV).

Vitamin K is needed for regular blood clotting, which prevents nasty things like hematoma from ruining the look of your skin.

It also contributes to proper wound healing — reducing the chance you’ll get ugly scars from acne or injuries.

 

 

5. Cherries

Who doesn’t love a bowl of cherries?

While a bit pricier than the aforementioned fruits, cherries can be enjoyed by pretty much anyone.


They are quite high in potassium — 222mg per 100 grams of fruit (6% of RDV).

As previously mentioned, this mineral is essential for proper water balance in your body.

It ensures that your skin stays smooth and hydrated from the inside out.


Combine that with a good-quality moisturizer, and you give your skin a true chance to shine.

Cherries also come packed with plenty of vitamin C and a fair amount of vitamin K — both incredibly important for the body’s largest organ.

 

 

6. Cucumber

A lot of people seem to underestimate the cucumber when it comes to nutrition (and yes, it is a fruit).

I used to munch on cucumber slices when I was younger, and people always told me they were pretty much “just water”.

Luckily, though, it turns out cucumber provides much more than just hydration.


However, since we’re talking about water, consider this:

100 grams of cucumber will indeed give you a lot of H20 — 95.5 grams of it to be exact.

And that’s a good thing, because sufficient water intake is essential for glowing, beautiful skin. (8)


But here’s way more value in cucumbers:

100 grams will net you 21% of your daily vitamin K needs, 5% of vitamin C, and 4% of potassiumin just 15 calories!

 

 

7. Dates

As opposed to the aforementioned cucumber, dates are quite high in calories for being a fruit (277 per 100 grams).

This leads to many folks steering away from them — especially those who are looking to slim down.


It should be noted, though, that dates do not have so-called “empty calories” (i.e. high in macronutrients, low in micronutrients).

Quite the opposite — their moderately-high energy load comes with a lot of vitamins and minerals that are great for you skin.


For one, they contain an abundance of vitamin B6 — 0.2mg per 100 grams of fruit (12% of RDV).

Vitamin B6 helps synthesize collagen, and is thought to be essential for skin development and maintenance. (9)


100 grams of dates will also provide you with a whopping 20% of your daily potassium need, and around 18% of your copper requirement.

Sufficient copper intake has been found to be vital when it comes to lysyl oxidase production. (10)

This is a precursor to collagen and elastin — which maintains your skin’s thickness and elasticity.

 

 

8. Gooseberry

Gooseberries are one of the most underrated fruits around.

They certainly deserve a place among the top when it comes to pound-for-pound nutritional impact.


Per 100 grams of weight, these sour-sweet lovelies will provide you with a staggering 27.7mg of vitamin C (46% of the RDV).

As mentioned earlier, the big C is essential for sufficient collagen production and maintaining beautiful, glowing skin.


Along with vitamin C, gooseberries also contain other potent antioxidants and anti-inflammatory compounds.

These include vitamin E and various phytonutrients.


Lastly, gooseberries are rich in manganese — 0.1mg per 100 grams (7% of RDV).

This vital mineral is needed for the activation of an enzyme called prolidase. (11)

Prolidase provides your body with the amino acid known as proline, which is used for collagen formation in your skin cells.

 

 

9. Grapefruit

Grapefruit is known for its colorful appearance and unique, strong flavor.

While it can be a bit much for some people, there’s no denying that it’s a great health food.

Grapefruit delivers a solid 1-2 punch when it comes to improving and maintaining the glow of your skin.


Firstly, it contains even more vitamin C than the previously-mentioned gooseberries.

100 grams of the juicy fruit will net you around 31.2mg, which is a whole 52% of the daily recommended value.


Secondly, it brings a big load of vitamin A — 1150 IU (23% of RDV).

And you get all of that skin-nourishing goodness with a mere 42 calories per 100 grams!

So, if the powerful taste of grapefruit is to your liking, this citrusy wonder is a no-brainer when it comes to dietary skincare.

 

 

10. Grapes

When most people think of grapes, they conjure up images of rich, often fat, nobles of the past gorging themselves on the ancient delicacies.

While this may create the impression of grapes being not-so-great for health, they’re in fact not a bad choice at all.


Sure, they’re not as nutrient-dense as, say, blueberries.

However, they still contain a respectable amount of skin-friendly nutrients, such as vitamin C, K, potassium, and copper.


The most interesting part about grape nutrition is a phenol known as resveratrol.

This compound is found in the red ones, and has been the subject of quite a bit of controversy among researchers.


While many claimed that it had no significant health benefits, recent studies have shown some interesting effects. (12)

Most notably, resveratrol was found to be protective against UV radiation-induced damage to the skin.

 

 

how many kiwi fruits a day

11. Kiwi

One of the healthiest fruits you can get a hold of, the kiwi is still sorely overlooked by most.

In 2013, it only made up approximately 0.22% of the ‘global fruit bowl’.

While it has probably risen a bit since then, it should really be at the top of people’s shopping lists.


This is because, when it comes to nutrients per calorie, few fruits (or foods, even), can compare to the fuzzy little berry.

100 grams of kiwi (about two of them) will give you a whole 40.3mcg of vitamin K (50% of the RDV!).

You’ll also get good levels of vitamin E, potassium, copper, and manganese.


But the most mind-blowing fact about kiwi is the insanely-high levels of vitamin C.

In a mere 100 grams of juicy fruit, you’ll receive 93mg of the big C.

That’s 155% of the daily recommended value!


Suffice to say, (barring any allergies) kiwis are ESSENTIAL when it comes to nourishing your skin from within.

(If you want to learn more about kiwis, including how many you should eat, check out this article.)

 

 

12. Lemon

Health-conscious people often add lemon slices to their drinks, or squeeze the juice over their salads.

If you ask them exactly why it’s healthy, very few will be able to give you a concrete answer.

It’s more or less just a thing they’ve seen other healthy people do.

Turns out, though, they’re completely right to do so.


Lemons are almost up there with the great king, kiwi, when it comes to the vitamin C-to-calories ratio.

100 grams will provide you with a whopping 77mg — 128% of the RDV.

Keep in mind, however, that it’s very hard to actually eat 100 grams of the extremely-sour citrus fruit.


Nevertheless, it’s very easy to add it into your life by using the juice or peel in various foods and beverages.

Lemon also has a high amount of copper — 0.3mg per 100 grams (13% of RDV).

On top of that, it comes loaded with citric acid, which is another potent antioxidant (which many people also use topically).

 

 

13. Mango

Mango is just one of those fruits you either love or hate.

Its sharp, sweet-but-tart taste can be a bit much for some.

For those who find it enjoyable, however, it’s usually a mainstay in the fruit bowl.


Whatever you think of the mango’s taste and texture, the fruit is packed with nutrients that will nourish your skin.

It contains a respectable 27.7mg of vitamin C per 100 grams (46% of RDV).

When it comes to vitamin A, you’ll get as much as 765IU (15% of RDV).


Additionally, it will give you a decent amount of vitamin E, K, B6, and copper.

It’s also full of water, 82% of its weight at that, which will give your skin the hydration it needs.

 

 

14. Muskmelon

While used by many as a term for a single fruit, muskmelon is actually the name of a species of melon.

This species is called cucumis melo, and include popular favorites like honeydew, casaba, and Christmas melon.


The best muskmelon for your skin, however, is probably the one that looks like a small, greenish basketball — the cantaloupe.

Out of all melons, cantaloupe comes with the most vitamin A.

100 grams of the aromatic fruit will give you a mind-blowing 3382IU — 68% of the RDV.

In other words, if you ate even a small specimen, around 400 grams, you’d get almost 3 times your needed vitamin A for the day!


So, if you’re sick of munching on carrots, consider adding some cantaloupes to your daily life.

On top of the vitamin A bomb, this muskmelon also comes with a lot of vitamin C, potassium, and vitamin B6.

 

 

15. Orange

The time-tested classic we all know and love.

Despite being one of the most common fruits you’ll see in the grocery stores, it still packs a punch when it comes to dietary skincare.

Oranges are, of course, most known for their vitamin C levels.


Though a bit overhyped when compared to heavy-hitters like kiwi, it still brings a sizable load of the big C.

Per 100 grams, you’ll receive 53.2mg of the vitamin (89% of the RDV).


This means that eating just one normal-sized orange a day (about 180 grams) will cover your daily need and then some.

If you’re a scurvy-fearing pirate, that’s a quick fix right there!


The juicy citrus also contains plenty of thiamin, also known as vitamin B1.

100 grams of orange will give you 0.1mg of it (6% of RDV).


Thiamin has been shown to be involved in collagen production and proper wound healing. (13) (14)

It has also been found to have antioxidant properties— it protects your skin from free radical damage. (15)

 

 

16. Papaya

The papaya is a colorful fruit which hails from the deep tropics of central America.

There’s more to it than just an exotic appeal, though.

Papaya comes loaded with two of the most skin-friendly antioxidant vitamins — A and C.


Most interesting, however, is the various phytochemicals that can be found in the fruit, leaves, and seeds.

Several of them have demonstrated potentially-powerful anti-inflammatory effects.

In particular, the enzymes known as papain and chymopapain, plus the alkaloid choline, have been shown to protect against inflammation in our bodies. (16)


As you may know, inflammation is a major factor in several skin diseases and ailments, such as psoriasis and eczema.

While eating papaya will probably not cure anything, the aforementioned compounds may help alleviate the inflammation.

 

 

17. Peach

There’s a good reason “peach” is used as a term of endearment for women.

Its wonderful combination of softness and sweetness is hard to beat.

And once the peach has entered your life, you’ll most likely want it to stay.


Though they’re one of the least nutrient-dense fruits on this list, they’re still worth mentioning.

This is mainly because they’re so enjoyable while still being fairly low in calories (only 39 per 100 grams).


In other words, it’s really easy to eat a lot of them.

If you do that, you’ll get decent amounts of vitamin A, C, E, copper, and potassium.

Since peaches are filled with water (89%), they’ll also help keep your skin hydrated from within.

 

 

18. Pineapple

It may not be the most popular pizza topping.

Nevertheless, pineapple is a favorite among fruit lovers all over the world.

This tropical beauty originates in South America, and got its name from European explorers who likened its appearance to a pinecone.


Pineapple comes packed with plenty of beneficial nutrition — especially for your skin.

Firstly, it contains a group of digestive enzymes called bromelain.

Bromelain has been used in traditional medicine since ancient times.


It has been found to have several benefits, such as fighting inflammation and improving wound healing. (17)

As a digestive enzyme, though, it’s most potent when it comes to aiding (you guessed it) digestion.


A healthy digestion is incredibly important for your skin, since it has a direct relationship via the gut-skin axis. (18)

In addition to bromelain, pineapple also provides you with a lot of vitamin C, thiamin, and manganese.

 

 

19. Plums

Plums are quite similar to peaches — their close relative.

They’re not nutritionally dense compared to other fruits, but their enjoyable taste and texture makes it easy to chow down a lot of them.

If you can find them fresh and in season, there’s certainly no harm in adding them to your skin-friendly food plan.


Plums come with a fair bit of vitamin C — 100 grams will net you 9.5mg (16% of RDV).

They also have a surprising amount of vitamin K — 6.4mcg per 100 grams of fruit (8% of RDV).

On top of that, you’ll also get decent amounts of vitamin A, potassium, copper, and manganese.

 

 

20. Pomegranate

Pomegranates may not look like much at first glance.

Its outer appearance resembles a cross between an apple and a tomato, with a rather dull-looking skin.


Once you open it up, though, you’ll be met with a colorful, ruby-like, juicy goodness.

If you want to add some variety to your fruit bowl, pomegranate is definitely a good choice.


The vibrant fruit is fantastic for your skin, in multiple ways.

First of all, it has a TON of polyphenols with both antioxidant and anti-inflammatory properties.

In fact, the antioxidant activity is so great that it exceeds even green tea and red wine. (19)


Additionally, pomegranate is full of vitamin K.

Per 100 grams, you’ll get 16.5mcg — 21% of the RDV.

The colorful fruit also comes with a decent amount of vitamin C, thiamin, B6, potassium, and copper.

 

 

21. Prunes

Some people don’t know this, but a prune is actually just a dried version of the aforementioned plum.

Being condensed by the drying process, they’re naturally higher in calories than their raw counterparts.


Nevertheless, if you can afford the extra energy load, prunes can benefit your skin in many ways.

For starters, they’re extremely high in vitamin K.

With 100 grams, you’ll get a staggering 59.5 mcg (74% of RDV).

Your skin will also benefit from the high amounts of vitamin A, B6, potassium, copper, and manganese.

 

 

22. Strawberries

A classic choice for summertime, strawberries are a favorite when it comes to healthy snacking.

It’s also one of the easiest fruits to grow yourself.

You can even cultivate them right on your windowsill if you want to.


Like other berries, strawberries contain an abundance of antioxidants.

The main players are vitamin C, polyphenols, and anthocyanins. (20)

In recent years, the latter have shown promising results when it comes to preventing premature skin aging. (21)


Anthocyanins have also demonstrated effectiveness when it comes to improving blood circulation. (22)

Needless to say, having a healthy blood flow is incredibly important if you want vibrant, glowing skin.

 

 

23. Tomato

Yes, it’s normally prepared and eaten like a vegetable — that’s true.

However, the tomato is actually a fruit originating from South America, so we’ll include it here.


Tomatoes are one of the easiest plants to add to your daily meals — especially if you’re into Greek or Italian cuisine.

With that in mind, it’s good to know that the bright-red “veggie-fruit” is actually great for your skin.


Tomatoes are rich in a wide range of important vitamins and minerals.

These include vitamins A, C, and K, as well as potassium and manganese.

The most interesting part about tomato nutrition, though, (at least when it comes to skin) is lycopene.


Lycopene is a red-colored carotenoid (plant pigment) which can give us a long list of benefits — including healthier, more attractive skin.

It’s an incredibly strong antioxidant, in addition to having anti-inflammatory qualities.

There’s also evidence that suggest lycopene can protect your skin against sunburn (though it’s not a replacement for sunscreen!). (23)

 

 

24. Watermelon

Last, but certainly not least, we’ve come to the watermelon.

One of my personal favorites, it’s hard to beat when fresh and in-season.

Even those who normally shy away from fruit find it hard to resist.


OK, so watermelon is delicious, but how will it help your skin stay healthy and glowing?

Well, for starters, it’s full of lycopene — just like tomatoes.

Lycopene is responsible for that pleasant, deep-red coloring so many of us love to see.


Watermelon also has decent levels of vitamins A and C, plus copper and potassium.

Additionally, as the name suggests, the melon is refreshingly-full of water — 91.5% of its total weight is H2O.

All in all, this combo of goodies makes watermelon a worthy addition to your dietary skincare plan.

 

Shine Bright!

Now we’ve gone through the 24 best fruits for glowing skin.

Of course, nutrition is not the only part of achieving a healthy-looking exterior.

However, combined with exercise, sufficient sleep, avoiding bad food, and topical treatment, these fruits will give your skin a chance to shine!

LEAVE A REPLY

Please enter your comment!
Please enter your name here