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Boost Your Skin Health: Natural Beauty Benefits from Fruits and Vegetables

There’s a long list of benefits that come from including whole fruits and vegetables in your diet, such as weight loss, increased energy and immune system support. A diet that is rich in fruits and vegetables also plays a significant role in your outward beauty, including improved skin tone and complexion. As we enter November, which is also Healthy Skin Month, we encourage you to try the below suggestions for a natural, healthier appearance from fruits and vegetables!

Hydration is Key

The human body is about 80% water with the skin alone contributing to 60% of that. Dehydration can be extremely detrimental to skin health and, according to health experts, by the time you feel thirsty your body is already going through the beginning stages of dehydration. Aside from drinking the recommended 9 - 13 cups of water per day, eating fruits and vegetables that have a high water content can contribute to staying hydrated. Apples, cranberries, apricots, pineapples, grapefruit, grapes, peaches and oranges are among the list of fruits that have a water content of 80% or higher. Tomatoes have one of the highest water contents at 94% and are followed closely by other vegetables including carrots, broccoli and spinach.

Carotenes for Complexion

Carotene comes from carotenoids, which are pigments that are responsible for the red, yellow and orange colors that appear in carrots, bell peppers, tomatoes and other colorful foods. Carotene is an antioxidant, a precursor to vitamin A, and regulator of cell growth, which is particularly good for skin complexion. Making sure to add brightly colored fruits and vegetables will ensure your intake of carotene is sufficient. Besides those listed above, other vegetables that are less obvious, but still have exceptionally high levels of carotene include spinach and kale.

Vitamin C for Collagen Synthesis

Vitamin C acts as a powerful antioxidant to protect your skin health and is known to boost collagen production, for firmer, brighter looking skin. Additionally, Vitamin C helps protect skin from sun damage caused by free radicals and has been associated with a decreased risk of dry skin. Where can you find this potent antioxidant? Oranges, peppers, kale, broccoli, papaya, strawberries, cauliflower, Brussels sprouts and pineapple top the list of fruits and vegetables providing the highest levels of Vitamin C, with more than 68 mg per serving.

Adding a variety of different fruits and vegetables to a well-rounded diet can improve many aspects of your health, especially your skin health. Many of the fruits and vegetables listed here have multiple benefits, so don’t forget to include them on your plates every day.

What tips do you have for maintaining healthy skin? Let us know!

References:

http://www.huffingtonpost.com/2012/03/08/veggies-change-skin-tone_n_1324549.html

http://healthyeating.sfgate.com/list-fruits-vegetable-high-water-content-8958.html

http://www.naturalnews.com/037933_beta_carotene_carotenoids_foods.html#

http://lpi.oregonstate.edu/mic/micronutrients-health/skin-health/nutrient-index/vitamin-C#dry-skin

http://www.health.com/health/gallery/0,,20745689,00.html

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