PT Health Life – Any type of fruit promotes healthy skin, but some fruits have particularly powerful compounds that help enhance the health and appearance of the skin.
Fruits provide water and useful nutrients for the skin, while preventing oxidative stress. Antioxidants found in some fruits can help neutralize/prevent free radicals that damage the skin, and also reduce inflammation and prevent skin diseases such as psoriasis and acne. fish.
Here are 7 fruits to add to your diet for healthy skin:
1. Watermelon helps keep skin healthy
Watermelon is considered one of the fruits that is good for the skin because it contains a lot of lycopene, a pigment that creates the red color of the fruit. Lycopene is a powerful antioxidant that can prevent skin damage caused by the sun.
Research in women aged 35 to 55 years shows that lycopene supplementation for at least 3 months significantly improves the skin barrier’s ability to retain moisture, reducing the appearance of wrinkles and crow’s feet. , pores, and helps skin become smoother and firmer.
Watermelon is a good fruit that protects against the effects of heavy exposure to UV rays, especially in the summer.
2. Kiwi fruit
Vitamin C is an important antioxidant for the skin, supporting collagen synthesis. Collagen works with other compounds, such as hyaluronic acid, elastin, to help the skin maintain elasticity, moisture and volume. Collagen is also an important part of the protein (like keratin) that makes up the skin. Although the body produces collagen on its own, factors such as aging, sun damage, alcohol and smoking can reduce collagen production…
Kiwi contains a lot of vitamin C. In 100g of kiwi there is 100 -109 mg of vitamin C. Adding kiwi to your daily diet can help strengthen vitamin C reserves to fight free radicals, thereby supporting healthy skin. healthy skin.
3. Raspberries
Raspberries are a rich source of vitamin C, which helps prevent aging and restore skin. Raspberries also contain a compound ellagic acid, which prevents skin pigmentation in women exposed to UV rays.
4. Blueberries
Blueberries contain anthocyanin compounds, which give fruits and vegetables their blue or purple color. Anthocyanins are powerful antioxidants. Some studies show that anthocyanins can help prevent skin aging, damage caused by UV rays , reduce signs of inflammation, and enhance skin hydration and barrier function.
5. Bananas
Bananas are beneficial for the skin thanks to their vitamin B3 (niacin) content. Some studies show that vitamin B3 enhances DNA repair and regulates inflammation caused by UV radiation. Vitamin B3 may also reduce the occurrence of certain types of skin cancer in people at high risk.
Vitamin B3 in bananas can meet daily needs and keep skin healthy. It is estimated that a banana weighing 118g contains about 1.2 mg of vitamin B3.
6. Avocado
Avocado is a rich source of monounsaturated fatty acids. Monounsaturated fatty acids are healthy fats that are associated with reducing oxidative stress and inflammation, which in turn may protect the skin from sun damage.
A study in women aged 27 to 73 years old found that those who ate avocado every day for eight weeks had significantly increased skin elasticity and firmness compared to those who did not.
7. Strawberries
Eating fruits with high water content can help keep skin hydrated and healthy. Strawberry contains up to 91% water, is rich in antioxidants, ellagic acid… slows down the aging process, brightens and exfoliates dead skin cells. Strawberry also has strong astringent, anti-inflammatory, anti-oxidant properties, and protects the skin from UV rays.
