Fruit Diet for the Skin

Some turn to creams and cleansers to promote healthy skin, but fruits contain vitamins and nutrients that help maintain skin as well. As such, some believe that consuming a fruit diet will assist in keeping skin clear and healthy. As with any diet, however, maintaining a healthy balance of different types of foods will ensure that you receive the necessary nutrients found across the food groups. To embark on a fruit diet, you should simply increase the amount of fruits in your diet, reduce the amount of processed food you consume, and continue to eat healthy fats and carbohydrates.

Vitamin A

Vitamin A can be found in most fruits, though it is especially prevalent in melons and citrus fruits. According to Medical News Today, research has shown lotion containing .04 percent of vitamin A to reduce the appearance of wrinkles in skin. Vitamin A may also reduce instances of acne and acne scars, as research has shown that individuals with severe acne are also deficient in vitamin A. Men can take up to 5,000 IU of vitamin A and woman can take up to 4,000 IU, though more may be taken under a doctor's supervision.

Vitamin B3

Also referred to as niacin, vitamin B3 may be beneficial in treating hyperpigmentation, as well as acne. Niacinamide --- a byproduct of vitamin B3 --- has been shown to have positive effects on skin, in particular by exhibiting anti-inflammatory and moisture-retention properties. Vitamin B3 is water soluble, so it must be replenished daily, as your body releases it through urination and other means. The Mayo Clinic recommends taking 35 mg daily, though fruits like peaches, apricots and passion fruits contain vitamin B3 as well.

Vitamin C

All fruits and vegetables contain some amount of vitamin C, reports MedlinePlus. High contents of vitamin C is found in fruits like papaya, oranges and strawberries. Too little vitamin C can lead to rough, dry or scaly skin. According to Medical News Today, vitamin C leads to better skin regeneration. Specifically, research suggests that vitamin C helps skin by promoting wound healing and protecting skin from damage caused by oxidation. Incorporating the proper fruits, along with a vitamin C supplement, can ensure that your body has an adequate amount. MedlinePlus recommends 75mg for women and 90mg of vitamin C supplement for men.

Vitamin E

Vitamin E promotes skin healing and is often used to heal wounds and scars. Fruits that contain vitamin E have antioxidant properties, which protect the skin from pollution and other harmful agents. Additionally, vitamin E may also have anti-aging properties. Vitamin E can be found in fruits like kiwi and mango. Pomegranates also contain vitamin E. Your body stores vitamin E, since it is a fat-soluble vitamin, so it is not necessary to take vitamin E supplements in addition to obtaining it from fruits.

Considerations

Always consult your doctor before beginning a diet regimen and ensure that you are eating a balanced diet. Purchase a variety of fresh fruits to ensure you obtain a wide spectrum of vitamins. Additionally, you may consider juicing your fruits to maximize your consumption of fruits daily.