Healthy skin and hair have as much to do with what’s going on internally as well as externally. Your body is a well-oiled machine but only functions the way it needs to when it gets the correct nutrients to run smoothly. For healthy skin, fruits with vitamins A, C, and E are your best bets. Vitamin A contains retinoids that have anti-aging qualities, removing wrinkles and smoothing rough skin. Vitamin C helps to undo sun damage and promotes production of collagen and elastin which keeps skin firm. It also helps with the healing process of wounds. Vitamin E helps boost the power of other nutrients and fights off damage from ultraviolet (UV) rays from the sun. It also makes skin supple and soft, and helps with the strength of your hair. These vitamins are antioxidants which are important to curb damage from free radicals that cause harm to skin and body cells. Berries especially have superpower antioxidant powers and clearly dominate my list.
Struggling with dry or dull skin? Try some of the fruits below to give your skin a boost:
Blueberries: Blueberries are the superstars of the fruit family. They are ranked as having one of the highest antioxidant capacities when compared to fruits, veggies, and spices. They are a good source of Vitamin C but also contain Vitamin A and help with keeping eyes healthy, reproduction and bone growth.
Strawberries: Strawberries by far are one of the most popular fruits out there and with good reason. When compared to other fruits, strawberries came 4th for their antioxidant capacity. Researchers have also discovered that consuming strawberries with your meal can reduce blood sugar spikes from sugar intake.
Raspberries: Raspberries are rich in vitamin C and also contain vitamin E. Nutrients in raspberries help with reducing inflammation and alter the development or reproduction of cancer cells. Recently raspberries have been getting a good rap for helping with managing weight; early studies have shown that raspberries help with speeding up metabolism.
Cantaloupes: Cantaloupes are excellent sources of Vitamin A and C, and I consider it a sneak attack because most people don’t realize the wide array of nutrients packed into the fruit. It also has potassium, a good amount of B vitamins (B1, B3, B6, and folate), vitamin K, magnesium, and fiber.
Avocados: Did you know that avocados are berries? People probably assume they are veggies because they are green but they are actually fruit. Avocados also contain vitamins A and C! A recent study found that people who eat avocados have better overall diet quality, and a better intake of vegetables and fruits overall.
Papayas: Papayas instantly make me think of sun rays and island breezes. Papayas have an insane amount of vitamin C but also include a good amount of Vitamin A. They contain enzymes that have been shown to help lower inflammation and to improve healing from burns.
Pineapples: Last but not least, we get to my favorite fruit, pineapple! Similar to papaya, pineapples are an excellent source of vitamin C. Pineapples also contain enzymes that help reduce swelling, bruising, healing time, and pain from injuries and surgeries.
Looks like it’s time to make a trip to the grocery store! What is your favorite fruit from this list?
Photo Credit: Hans Braxmeier
- June 19, 2015
- Tiffany A