Healthy Fruits for Skin Care
While cleansers and scrubs can keep your skin looking healthy, the food you include in your diet often determines how your skin looks. Eating fruit is among the most effective ways to ensure healthy, glowing skin. Fruit provides the skin with vitamins, minerals and trace nutrients required to keep your skin blemish- and wrinkle-free.
Significance of Organic Fruits
Pesticides contained in fruit cause damage to your skin, including flare ups of acne, rosacea or eczema Eat organic fruits to prevent skin issues caused by pesticide. The Organic Consumer Association reports that strawberries, cherries, peaches, cantaloupe, apples and pears have the highest levels of pesticide residue; according to the OCA, grapes, bananas, watermelon and plums are the fruits with the least amount of pesticide residue.
Vitamin C--Rich Fruits
Vitamin C is commonly associated with fighting off the common cold. This is because it has been shown to fight infection in the body; this includes skin infections. The Harvard School of Public Health reports that vitamin C assists in producing collagen, which is needed for healthy skin. Citrus fruits such as oranges, tangerines, grapefruit and lemons are all excellent sources of vitamin C. Other fruits that are high in vitamin C include papaya, strawberries, kiwi and cantaloupe.
Health Benefits of Vitamin E
Vitamin E is essential for healthy skin; it prevents acne, heals scars and repairs skin damage from sun exposure. Vitamin E is instrumental in creating red blood cells and preventing the skin from aging. Fruits that provide vitamin E include apricots, cherries, avocado, blackberries and guava.
Preventing Free-Radical Damage
Skin suffers damage from free radicals as a result of your diet, sun exposure and pollution. Many fruits are high in antioxidants, which neutralize free radicals and assist the body in repairing and preventing damage to the skin. Antioxidants protect skin cell membranes and protect against skin damage from environmental factors. Fruits high in antioxidants include blueberries, blackberries, cranberries, red grapes and oranges.
Recommended Daily Intake
The U.S Department of Agriculture recommends consuming a minimum of four ½-cup servings of fruit per day. To ensure healthy skin, the Harvard School of Public Health recommends healthy adults consume a minimum daily intake of 90 mg of vitamin C and 15 mg of vitamin E. Ensure that you are consuming enough fresh fruit by including at least one serving with each meal and snack.
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