You may have searched all over for the perfect cream, wash or scrub to give you amazing skin. You may have taken vitamins, made special drinks and eliminated foods from your diet in an attempt to improve your complexion. While no single magic bullet will give you a great complexion, healthy skin does start from the inside. Incorporate different fruits into your diet to promote a smooth, clear complexion.
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Citrus fruits include oranges, grapefruit, lemons and limes. Citrus contains high levels of ascorbic acid, or vitamin C, which is essential to a good complexion because it is responsible for your body's collagen formation. Healthy collagen keeps your face free from wrinkles and sagging. Vitamin C is also an antioxidant, and the Linus Pauling Institute indicates that it may be able to prevent destruction of vitamin E, which protects your cell membranes from damage. To add more vitamin C to your diet, have an orange or grapefruit with your breakfast. Squeeze some lemon or lime into your water for a burst of refreshing flavor.
Avocado may look like a vegetable, but it is actually a fruit loaded with vitamins, antioxidants and healthy fats. A half-cup of cubed avocado contains unsaturated fats, five grams of dietary fiber, vitamin C, vitamin E, B vitamins and more potassium than a banana. The complexion-boosting parts of this wonder fruit are the vitamin C, vitamin E and fatty acids. Since vitamin E is fat-soluble, you need an adequate amount of healthy fat for your body to absorb it. Avocado provides these monounsaturated fats, but is also high in calories, so do not overindulge. Too much fat, even the healthy kind, can lead to weight gain. Add avocado to your diet in small amounts by using it as a garnish or salad topping instead of eating a bowl of guacamole with tortilla chips.
Fresh berries are abundant in the summer, but you can find frozen berries all year long that have the same benefits for your skin. Strawberries, blueberries, blackberries and raspberries are good sources of collagen-forming vitamin C, and raspberries and blackberries have a small amount of vitamin A. Vitamins A and C act as antioxidants that protect your skin cells from the damage of free radicals, which contribute to the aging of your skin. Berries are delicious raw when they are in season, or you can add frozen ones to a fruit smoothie. For a healthy breakfast, top a bowl of oatmeal, yogurt or whole grain cereal with berries for an antioxidant boost.
Mango and other yellow and orange fruits, such as papaya and cantaloupe, are good sources of pro-vitamin A. This is a vitamin A precursor that your body will turn into the vitamin A that it needs to protect your immune system and promote your growth and development. A deficiency, although rare, can lead to dry eyes and skin. Vitamin A, in the form of tretinoin and isotretinoin, is used to treat acne and skin disorders. In addition to vitamin A, 1/2 cup of sliced mango also has 40 percent of your daily value of vitamin C to keep your complexion clear and smooth.