Fruits and Vegetables for Healthy Skin: Do’s and Don’ts

Having flawless skin is the most wanted secret desire of everyone. Working late at night or watching Tv, computer screens cause dark circles. Even sleeping late and waking late make your skin become dry and produce excess sebum (oil), which later causes breakouts and acne.

You will require to follow a beauty routine of cleansing, toning, and moisturizing your skin to have young and flawless skin.

There are different types of dry skin, oily skin, and patchy skin, and some people have a combination of skin. Having good skin is not a thing to do overnight.

Here are some essential fruits and vegetables for healthy skin.

Fruits For Healthy Skin

Lemon

Lemon is a natural fruit and popular as a bleaching agent for skin. They contain a rich amount of vitamin C, and essential antioxidants, which flush out toxins and protect skin from hyperpigmentation and photodamage. Therefore, lemon helps to treat uneven pigmentation, acne scars, dark spots, and keratinization.

How to Use?

• Mix half lemon juice with 1-teaspoon organic honey in a glass of water and drink it every morning to flush out all the inner toxins.
• Include lemon juice in your salad.
• People with oily skin and pigmentation can use lemon juice by mixing with rose water and wash after 10 minutes.
• Treat dry pigmentation and dry skin by mixing lemon juice with coconut oil and wash after 10-minutes.
• Prevent dark circles by mixing one tablespoon lemon juice with one teaspoon milk.
• Prevent dark circles by using one tablespoon of lemon juice in one teaspoon of milk. Apply this under your eyes and wash it off after 10 minutes.

Papaya

Papaya is another fruit for healthy skin. It contains vitamins like A, C, B, folate, and pantothenic acid. It also has minerals like potassium, copper, and magnesium. The content of enzymes such as chymopapain and papain helps to treat skin dame caused by free radicals. It treats skin from antifungal, antibacterial, and antiviral qualities.

Additionally, papaya consumption helps to relieve constipation, which is the main cause of poor skin. It also relieves eczema, warts, corns, and cutaneous tubercles. Papaya helps to heal chronic wounds and skin ulcers.

How to use it?

• Eat fresh papaya in your breakfast or evening snack.
• You can also consume papaya smoothie with lemon juice and salt.
• You can also mash papaya and apply it over the skin. Wash after 10 minutes.
• Mash the papaya and mix lemon juice and 1/4 tsp of turmeric and use it over scarred and pigmented skin. Wash it after ten minutes.
• People with flaky and dry skin, apply some mashed papaya with almond oil. Wipe it after ten minutes using soft wet.
• You can also prepare a papaya scrub with one teaspoon of orange peel, honey, and rose water. Massage it in a circular motion and scrub. Wash after some time with normal water.

Avocado

Avocado contains healthy dietary fiber, healthy fats, vitamins (A, C, E, K, B6, niacin, pantothenic acid, and folate. It also provides essential antioxidants, which lower the oxidative damage and prevent damage to DNA.

The consumption of avocado helps to promote healthy skin and slow down aging. It protects the skin with zeaxanthin and lutein and protects against UV radiation.

The healthy fats content in avocados helps to maintain the elasticity of the skin and lower the inflammation. It also heals the wound and promotes flawless skin.

How to Use?

• Consume avocado in salad, wraps, burritos, sandwiches.
• You can make a smoothie of spinach and avocado.
• You can also prepare avocado dip by adding hummus or yogurt.
• Include avocado for topping or cakes.
• Apply avocado over the skin and wash after 10-minutes.
• People with oily skin can apply small avocado and rose water with some camphor. Wash after ten minutes.

Orange

The pulpy, juicy, and sweet orange have vibrant colors and provide intoxicating smell. This fruit helps to work wonder for healthy skin. It also contains rich lemons and vitamin C, and antioxidants. Orange helps to prevent oxidative damage, DNA, photodamage. It helps to reduce inflammation and promote collagen synthesis.

How to use it?

• You can eat an orange every day.
• Drink fresh orange juice containing pulp. In the case of stomach ulcers, you can avoid pulp.
• Eat oranges in pizza, salad, stew, chocolates, and cake.
• Include orange juice in your smoothie
• You can also apply orange juice topically over pigmented areas and wash.
• People with oily skin can apply a face pack of one teaspoon lemon juice, three tbsp orange juice, 2-tablespoon gram flour, and half teaspoon of turmeric.
• People with dry skin, Prepare a face pack of 3-tablespoon orange juice, one tsp of lemon juice, one tsp of milk, half tsp of turmeric, and honey. Apply on the skin and wash after 10 minutes.

Watermelon

Watermelon is another best fruit containing full of refreshing water. It is best for the skin. It is especially essential for acne-prone and oily skin. Watermelon contains dietary fiber(0.4%), carbs (7.55%), sugar (0.4%), water (92%), vitamins C, A, B1, and B6, flavonoids, carotenoids, and lycopene.

It contains no fat, and it is cholesterol-free. Lycopene prevents free radical damage and skin damage. The water content of watermelon helps to remove toxins and promote bowel movement.

How to use it?

 

• Consume a medium bowl of watermelon as a snack in the afternoon or your breakfast.
• Consume fresh watermelon juice in the morning or evening.
• You can also make a fruit salad using watermelon.
• Make your watermelon smoothie tasty with zing.
• Mash some watermelon and apply over skin and wash after dry.
• Prepare a face pack for oily skin using 3-tbsp watermelon juice, 1-tbsp lime juice, 1tbsp fuller’s earth, and 1-tsp rose water. As your mask becomes dry, wash with cool water.
• People with dry skin, make a pack of lime juice (1-tbsp), watermelon (3-tbsp), aloe vera (1-tsp). Wash after 10 minutes.

Cucumber

Consuming fresh cucumber also keeps your skin hydrated and fresh. Cucumber also contains sufficient water and provide cooling effects to your body from its antioxidant qualities. Eating unpeeled cucumber also provides rich vitamins (C & K) and dietary fiber. According to a scientist, sea cucumber helps to whiten the skin and reduce the chances of wrinkles.

How to Use?

• Use cucumber as wraps, salads, smoothies, and sandwiches.
• You can prepare a refreshing cucumber pulpy juice with roasted cumin powder, lime juice, and pink Himalayan salt.
• You can eat cucumber as a snack in the evening.
• Cucumber mask helps to reduce acne pore and inflammation.
• Cucumber water work amazingly to moisturize your skin.

Mango

Mango is the best fruit for healthy skin. Fresh mangoes rejuvenate your skin and provide vitamin A, C, E, K, beta-carotene, polyphenolic, flavonoids, xanthophylls. Manago helps to save skin from DNA damage and soothe inflammation.

They contain rich dietary fiber and sugar, which helps to relieve constipation. Mango is popular in the cosmetic industry for treating skin and hair. It also helps to heal your wounds.

How to use it?

• Consume fresh smoothies, fruit salad.
• Apply mashes mangoes over the skin and wash after 10-minutes.
• People with oily skin prepare a face pack using lime juice, rose water, and apply. Wash after 10 minutes.
• People with dry skin can make a face pack using 1-tsp-yogurt, 1-tsp honey, and mashes mango. Wash with 10 minutes.

Pomegranate

Pomegranate is another healthy fruit for the skin. It is best to treat the overexposure of the sun and pollution. This amazing and delicious fruit benefits for skin by providing essential vitamins (C, K), folate. It also provides minerals such as magnesium, calcium, potassium, and phosphorus.

Even the pomegranate peel also helps because it also contains antioxidants. Its seeds also contain antioxidants, which protect from UV-B and UV-A damage and skin pigmentation.

According to a scientist, pomegranate help regenerate epidermis and human dermis in the laboratory. Therefore, it is unavoidable fruit for skin conditions.

How to use it?

• Include pomegranates in your salad, baba ganoush, hummus, juice, smoothie, and cake.
• Mash some pomegranate seeds and apply them over your skin and wash after some time.
• Prepare a face pack using 1-tsp fuller’s earth, 1-tsp gram flour, 1-tsp lime juice, and 2-tbsp pomegranate juice for oily skin.
• You can replace fuller’s earth with honey or milk.

Banana

Banana is a healthful fruit that also benefits health skin. Its peel is helpful to treat acne scars. It provides enough dietary fiber, vitamins (A, C, K, and E), folate, calcium, potassium, magnesium, and phosphorus.

It also works as the best natural moisturizer from its antimicrobial and antioxidant properties. Banana helps to glow your skin.

How to use it?

• Include banana in oatmeal breakfast.
• Consume banana smoothie in breakfast.
• You can also eat a banana muffin or bread.
• Mash the banana and apply over your skin to get supple and soft skin.

Apple

Apple is a top fruit for health benefits. It also treats skin problems. Apple contains a lot of vitamins A, C, potassium, dietary fiber, calcium, and magnesium. It also contains antioxidant qualities and prevents harmful free radicals. The apple peel also contains rich antioxidants. Make sure to wash the apple with clean water before eating.

How to use apple for skin glow?

• Consume one apple every day as a snack with some nuts.
• Include apple in breakfast, cornflakes, and oatmeal.
• Add an apple in your juice or smoothie.
• Include an apple in tuna and spinach salad.
• You can also add an apple to the cake batter.
• Make apple pack and apply over skin and wash after 10 minutes.
• People with dry skin, use grated apple with honey and apply over the skin. Wash with warm water after ten minutes.

Gooseberry

Amla or gooseberry contains plenty of vitamin C. It contains a lot of antioxidants, which helps to reduce inflammation and heal wounds.

Gooseberry helps to sooth the Gl tract and boost collagen production.

Furthermore, alma is popular in the cosmetic industry for treating the skin.

How to use gooseberry for skin?

• Chop some gooseberries and dry in the sun. Keep them in the glass jar. Consume 1-2 dried gooseberry pieces every day after lunch.
• You can also consume gooseberry juice.
• Include gooseberry in your smoothie.

Strawberries

If your skin is sensitive to acne, here is the good news. Consume strawberries to get a spotless and clear skin. Strawberries contain rich alpha-hydroxy acid, and vitamin C, which provides salicylic acid.

The salicylic acid is popularly used in creams for treating acne as it deeply stimulates pore and cleans them. Strawberries also provide ellagic acid, which protects against UV rays and limits collagen damage and wrinkle formation.

How to use it?

• Include strawberries in breakfast or morning smoothies.
• You can also add strawberries in salad, muffin, or cake.
• Mash some strawberry and apply over affected areas. Wash after 10-minutes.

Kiwi

Kiwi comprises of plenty of vitamin C. It helps repair your skin health and stop harmful effects to DNA produced by free radicals. Kiwi also strengthens your collagen synthesis and reduces wrinkles. Here are steps to consume kiwi for youthful skin.

How to use it?

• Make a smoothie of spinach, kiwi, and grapefruit.
• Make a soothing juice with one tsp honey and kiwi.
• Peel and make slices of kiwi for an evening snack.
• Include kiwi in a salad.
• Mash some kiwi and apply over skin and wash after some time.
• Make a lightning and hydration skin pack with kiwi and turmeric.

Apricot

The delicious and fresh apricots look plain, but they are suitable to preserve human health from free radicals. It contains lots of vitamins (A, C, K) and folate.

Apricots also contain dietary fiber, which increases bowel movement health. According to research, the apricots help to relieve the death of endothelial cells.

How to use Apricot for healthy skin?

• Chop some apricot and include in smoothie, juice, and breakfast bowl.
• Include apricots in your pie, salad, jelly, and jams.
• You can also eat 2-3 apricot as an evening snack.
• You can rub sliced apricot over pigmented skin and wash after 10 minutes.

Grapes

Grapes come in green or red color. They are loaded with antioxidants properties. It helps to treat skin from UV damage. The grapes provide vitamin C, K, and folates. It also provides minerals like potassium, calcium, and phosphorus. The grape seed contains skin protecting and rejuvenating and healing properties. Follow the steps to get flawless skin from grapes.

How to use it?

• Eat a small bowl of grapes.
• Include grapes in the morning smoothie.
• Eat red and sweet grapes with chicken stew.
• Make fruit salad of grapes.
• Mash grapes and apply over the skin. Wash after 10-minutes using cold water.

Peach

Peach is another fruit for healthy glowing skin. You can consume peach and also apply over the face as a mask. Peach provides a rich amount of vitamins like A, C, K, and minerals like magnesium, calcium, phosphorus, dietary fiber, and potassium. Eating peach provide antioxidants that helps to prevent free radicals of oxygen. It also prevents photodamage.

How to use it?

• Include peach in your breakfast.
• Costume peach as a smoothie.
• Include peaches in your dessert.
• Massage your skin with thin slices of peaches and wash after 10 minutes.

Cherries

Cherries are red, sweet, and delicious. Consuming cherries also provide healthy skin benefits. It also protects and repairs damaged the skin. It contains loads of vitamins and dietary fiber, folate, and minerals like magnesium, calcium, phosphorus, and potassium. Cherries contain anti-inflammatory and antioxidant properties that protect against skin damage.

How to use it?

• Consume cherries in the morning breakfast or evening snack.
• Include cherries in your salad.
• Include cherries with custard or yogurt.
• Apply mashed cherries over affected skin and wash after 10 minutes.

Muskmelon

The light tasting and watery muskmelon provide wonderful benefits for healthy skin. It contains a rich number of vitamins like A, C, K, dietary fiber, folate. It also comprises of minerals like magnesium, potassium, calcium, phosphorus, and sodium. When it comes to skin issues, consider adding muskmelon in your diet.

How to Use Muskmelon?

• Include muskmelon with fruit salad.
• Mash some muskmelon and apply over skin and wash after 10 minutes.
• Include muskmelon in grape juice and 2-3 drops of lemon juice and apply over skin to prevent uneven pigmentation.

Pineapple

The pineapple has a tangy and sweet taste. It comprises of folate, vitamins A, C, K, and dietary fiber. It contains minerals like phosphorus, calcium, and potassium. The pineapple has an enzyme called bromelain, which provide anticancer, anti-inflammatory, and wound healing properties. Applying pineapple helps to treat skin and eliminate dead cells of the skin.

How to use it?

• Eat pineapple in your breakfast or snack in the evening.
• Make a delicious salad of pineapple, cucumber, spinach, cilantro, and pomegranate.
• You can also make a dessert of pineapple.
• Include pineapple in wraps, pizza, stews.
• Apply pineapple juice and milk over the skin and wash after 10 minutes.

Prunes

It is a dried plum. It is also useful for healthy skin. The prunes contain high fiber and vitamin A, niacin, K. It also comprises of minerals such as magnesium, calcium, and potassium.

The fiber content prevents constipation and promotes healthy skin. It prevents frequent acne.

According to a scientist, the prune juice helps to boost bowel movement. It relieves constipation and provides glowing skin.

How to use it?

• Consume 4-oz of prune juice in the morning on a stomach.
• Include prune juice in the morning smoothie.
• Apply fresh juice of prune on the skin and wash after 10 minutes.
• Include one tbsp of prune juice with lemon juice (1 teaspoon), rose water (1 teaspoon) and apply over skin and wash after 10 minutes.

Beetroot

Beetroot is the best vegetable for glowing and healthy skin. It contains a rich number of anthocyanins, which provide antioxidants that prevent wrinkles. It makes skin glowing and pinkish appearance.

How to use it?

• Boil one beetroot and eat some slices.
• Eating raw beetroot can be difficult to digest, so cook it.
• Include lemon juice with beetroot for taste.
• Rubbing beetroot over lips makes it look pink.

Carrot

Carrot carries a high quantity of beta carotene, which turned into vitamin A. It is a must eating and healthy vegetable for daily diet. It will contribute glowing skin and stop wrinkle formation.

How to use it?

Include carrot in a salad or cook with other recipes.

Make soup of carrot or consume smoothie. The fiber content is the best ingredient to promote beauty.

Pumpkin seeds

Use pumpkin seeds to brighten the complexion. These little bits contain zinc, which is essential for new cell formation in the skin. These seeds also promote skin tone and limit the sebum production in the skin.

How to use it?

• You can consume pumpkin seeds as snacks in the evening.
• Garnish some sandwiches with these seeds for extra crunchiness.

Spinach

Spinach is a very healthful vegetable. It is amazingly helpful for healthy skin as it contains plenty of antioxidants. Spinach helps to strengthen skin tissues and reduce skin inflammation. It also flushes out the toxins and promotes glowing and clear skin.

How to use it?

• Include spinach in your food. Consume it once in a week.
• You can include spinach in a salad or different recipes.
• You can also consume spinach soup, including other vegetables.

Sweet potato

Sweet potato is another good vegetable for healthy skin. It provides vitamin A, C to remove bacteria and reduce acne. The content of vitamin C helps to improve simple scars and boost skin tone.

How to use it?

You can eat sweet potato as an evening snack. It is simple to prepare by boiling with salt then eat with black pepper and lemon juice.

Tomato

Tomato is a miracle vegetable for skin health. It provides a glowing and fresh skin. It contains antioxidants called lycopene, which reduce aging and work as a sunscreen from the inner layer of skin. As the tomatoes are acidic, it helps to tighten your pores and reduce pimple.

How to use it?

Include tomato in every recipe, from breakfast to dinner.

Include tomato pulp or juice in face mask to have glowing and spotless skin.

Dos and Don’ts

Only eating fruits and vegetables is not enough to have healthy skin. There are some rules and routines to follow.

The Golden Rule

Do:

Always remove your makeup before going to sleep. As the skin has its routine cycle to renew the skin cells and remove dead cells in the night, it’s important to have clean skin in the night. Skin also breathe in the night, if you don’t remove makeup, then it will stop the skin from breathing and block the pores. Blocked pores will result in pimple and blackheads.

Use olive oil and remove the makeup before sleeping.

Don’t:

Don’t forget to exfoliate your skin. Try to exfoliate your skin 1-2 times a week to remove the dead skin of our layer.

Sweat It Out

Do:

Exercise regularly and do jogging and running with yoga, which will help to boost your blood circulation and cleanse your process in the body. It will help to glow your face after doing a workout. You can also take a brisk walk.

Don’t:

Avoid leaving sweat on face after a workout. Make sure to wash your face and moisturize to reduce breakouts.

Beauty Sleep

Do:

Make sure to get 8 hours a good night’s sleep. If you don’t get proper sleep, then your skin looks tired. You can apply honey over your face 2-3 times in a week to heal and soothe your skin.

Don’t:

Avoid to wash and moisturize face before sleep time. Moisturizing your skin helps to avoid dryness in the skin.

Hydration

Do:

Drink enough water every day as per your body requirement. Some people drink 8-glasses and some less. You can also consume fruits and vegetables containing enough water, such as cucumber, watermelon, orange, grapefruit, and strawberry.

Don’t:

Don’t ignore rose water. Applying rose water helps to reduce the puffiness of eyes and manage pH balance. It naturally hydrates skin all day.

Goodbye Acne

Do:

Wash face using warm water at least three times a day. Gently massage face using a circular motion and use cleanser comprises beta hydroxyl acid and hydroxyl acid.

Use face pack containing Multani mitti. Apply lotions containing benzoyl peroxide.

Don’t:

Don’t pop pimple as it results in swelling, scarring, and redness. Just clean the face area having a pimple and apply cool green tea ice pack.

Return to Your Roots

Do:

Try using ayurvedic scrubs for nourishing your skin and make it breathe better. You can find those miraculous herbs in your kitchen. Take 2-tbsp of chickpea flour, half tsp of turmeric, one pinch of camphor, some sandalwood with milk/rosewater/plain water to nourish skin perfectly.

Don’t:

Don’t avoid basic. Follow a beauty routine. If your skin breath properly, then it will remove the pimples and spots. It helps to release the build-up stress of the skin.

Try a breathing method Sudarshan Kriya, which helps to release the build-up stress naturally.

Spa Day Everyday

Do:

Follow a regular skincare routine. People with dry skin should use a mask of fresh cherries by using the pulp. Apply this mask before going to bed and wash after 15 minutes with lukewarm water.

Don’t:

Don’t neglect to pamper yourself. Use a gentle facial massage using oil to have wondered in your skin. Choose essential oil according to your skin types. The oil massage helps to nourish your skin and provide glowing skin. While massaging, listen to soothing music and relax for 20 minutes.

Healthy Habits

Do:

Take some time for yourself and reduce your stress as much as you can manage to do. You might have noticed that when you are in stress, you get more breakout. It happens because stress causes you to trigger cortisol hormone production and make your skin oily.

Watch motivational videos, do yoga, meditation, breathing exercise, and manage your stress.

Don’t:

Don’t skip doing facial and jawline exercises. Do at least 5-minutes of facial exercises to stop wrinkles and aging signs.

Maintain an active lifestyle and do exercises for healthy skin apart from eating above vegetables and fruits. If you notice any health condition, try to talk to your doctor and treat the conditions. Good health is important to have healthy skin.