6 fruits to eat for healthier and better skin, according to science
Bad skin is something we all experience. For some people it’s a persistent problem that doesn’t seem to have a magic answer. However, certain foods have been found to improve skin and make it healthier. So, which science-backed fruits could truly make a difference if you add them to your diet? (Picture: Getty Images)

1. Golden kiwi

A new study has revealed that golden kiwis improved collagen production, skin thickness, and skin regeneration among 24 study participants who ate two golden kiwis per day for eight weeks. The researchers collected skin samples before and after the intervention and, thanks to the higher levels of vitamin C, they found that the skin of every participant improved. Vitamin C supports collagen synthesis which helps your skin maintain its elasticity, moisture, and volume. (Picture: Getty)

2. Watermelon 

Watermelons are high in lycopene, a pigment that gives the fruit its red colour. This pigment is a powerful antioxidant that may help prevent skin damage. In research looking at women ages 35 to 55, lycopene supplements that have been taken for at least three months led to significant improvement in the skin barrier’s ability to retain moisture. There was also a reduction in fine lines, wrinkles, and pores, as well as greater smoothness and firmness.  (Picture: Getty)

3. Bananas 

Bananas are known for their vitamin B3 (also known as niacin) content. Some research suggests that vitamin B3 enhances DNA repair and regulates inflammation caused by UV radiation. Vitamin B3 is higher in animal-based foods like beef liver, chicken, and turkey. One medium banana provides 5% of your daily value of the vitamin. (Picture: Getty)

4. Strawberries

Strawberries are up to 91% water and can help keep your skin hydrated and healthy. A small study in women found that those with low daily water consumption saw an improvement in skin appearance and were able to maintain skin hydration levels by increasing their water intake over 30 days. Boosting water consumption improves hydration in the outermost layer of skin, helping decrease dryness. (Picture: Getty)

5. Blueberries

Blueberries have compounds called anthocyanins that give them their unique colour. Anthocyanins are known to be potent antioxidants, but more research is needed to see if the antioxidants may help prevent skin aging and damage from UV light. Other research shows that blueberries may help decrease inflammatory markers and boost skin hydration and barrier function. (Picture: Getty)

6. Avocados

Avocados are botanically a fruit, and are known to be a rich source of monounsaturated fatty acids. Monounsaturated fatty acids are healthy fats linked to reduced oxidative stress and inflammation, which may protect skin from sun damage. In one study, women who ate an avocado daily for eight weeks saw a significant increase in skin elasticity and firmness compared with those who did not. It is also associated with lower risk of severe sun-related skin ageing. (Picture: Getty)
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