If you are unhappy with the appearance of your skin, a change in diet may make a difference. Without consuming adequate amounts of certain vitamins and minerals, your skin may become dry and dull looking. Fruits are nutrient dense foods and certain ones will help create youthful, glowing skin.
Free Radicals
Free radicals are produced from environmental exposures, like tobacco smoke, or processes in the body, such as breaking down food. Among other negative affects, free radicals damage your skin cells. Antioxidants help alleviate free radicals and the damage they cause. When you protect your skin cells from damage, your skin maintains its youthful glow. Eating fruits that are high in antioxidants may protect your skin from free radical damage.
Berries
According to a study published in the "Journal of Agriculture and Food Chemistry," blueberries, cranberries and blackberries have the highest total antioxidant capacity per serving size of all the fruits. Stock up on blueberries and blackberries while they are still in season for the summer. You can top Greek yogurt or cereal with these berries. They also make a sweet addition to any salad. Buy dried cranberries to make cranberry sauce or add them to vegetables and rice for a sweet flavor.
Cantaloupe
Cantaloupe is rich in the antioxidant vitamin C to keep your skin glowing. As a bonus, it is extremely high in vitamin A, a vitamin that maintains and repairs your skin. Cantaloupe has a mere 60 calories in one serving, but delivers more than 100 percent of your daily vitamins A and C. It makes a wonderful snack or dessert during the summer months.
Grapefruit
Grapefruits are available in pink or white and have their most distinct flavor during the winter months. For 55 calories, you can consume most of your daily recommended amount of vitamin C. Pink grapefruits also contain lycopene, a nutrient that fights free radicals and helps keep your skin looking radiant. Slice a pink grapefruit in half and enjoy it with your breakfast cereal. If you aren't that fond of the tartness of grapefruit, try it in its juice form. While grape juice contains the highest antioxidant levels among all fruit juices, grapefruit juice ranks high as well. Limit your juice intake to one 4 to 6 oz. serving per day to avoid consuming too much added sugars typically found in fruit juice.
References
- MedLine Plus: Antioxidants
- "Journal of Agricultural and Food Chemistry;" Lipophilic and Hydrophilic Antioxidant Capacities of Common Foods in the United States; Wu, X; June 2004.
- MyPlate: Cantaloupe
- MyPlate: Grapefruit
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