For Absolutely Glowy and Healthy Skin, These 10 Fruits Are a Must

One thing that always guarantees compliments is glowing skin. And while the quest to achieve a radiant complexion is typically topical-focused, a more holistic, diet-centric approach should be the first place you start. The nutrients in the foods we consume play a critical role in our overall health and wellbeing, with a lack of vitamins and minerals resulting in dull, tired, and often, breakout-ridden skin.

Many diet and lifestyle trends are circling the internet—from Mediterranean to whole foods—but one commonality is the inclusion of plants. Fruits, in particular, not only satisfy your sweet tooth but are packed full of organic compounds that keep our bodies and skin functioning at optimal levels. "Most fruits are amazing for glowing skin since they contain raw enzymes that help with elimination and cell renewal of the skin," explains Nicole Berrie, author and founder of Bonberi Mart in New York City. "I don't separate nutrients when shopping for whole foods. For me, the most important things to look out for are, is it organic, local, and is it seasonal? When fruit is at peak ripeness, it can serve the body the best."

But what separates a fruit from a vegetable if they provide similar benefits? "Fruits and vegetables are classified based on the part of the plant from which they originate," says Maya Feller, MS, RD, CDN, of Brooklyn-based Maya Feller Nutrition. "Fruits come from the flower of a plant and contain seeds, while vegetables come from the other areas of the plant including the leaves, stems, and roots." A notable distinction, considering how many of us confuse the two when making our weekly grocery lists.

Are you looking to increase your fruit intake to support healthy, glowing skin? Our experts share their go-to varieties below.

1. Apples

Apples are full of dietary fiber, an essential nutrient for a healthy gut microbiome and the digestive process. All types of apples contain soluble and insoluble fiber that helps keep cholesterol low and bring water to the intestines, which works to eliminate waste from the body. This ability to expel toxins through a daily bowel movement means fewer breakouts and radiant skin.

Berrie's tip is to eat fruits, like apples, first thing in the morning on an empty stomach: "They digest very quickly, and having fruit after a heartier meal causes inflammation, bloating, and gas." Her approach is known as food combining, a lifestyle practice that emphasizes eating foods in a particular order for optimum digestion. Of course, you do not have to eat this way if it does not align with your lifestyle. You can have them whenever you'd like as long as you reach your recommended daily intake.

2. Avocados

Avocados are technically a fruit, even though they are lower in carbohydrates and rich in healthy fats. They are naturally high in vitamin C, an antioxidant powerhouse, and vitamin E, known for its moisturizing benefits to the hair and skin. This fruit can also serve as a way to stabilize blood sugar levels by minimizing the body's insulin response to simple and complex carbohydrates. We know that consistent spikes in insulin levels lead to an inflammatory response in the body and increase visible redness and acne on the skin. By incorporating avocados into a fruit-forward smoothie or carb-heavy dish, you're benefiting your skin two-fold by minimizing inflammation and introducing good-for-you fats.

3. Blueberries

Berries have a low glycemic index and high antioxidant levels. "Antioxidants found in all fruits help protect the skin and other parts of the body from free radical damage," confirms Feller. This free radical protection is particularly true for blueberries, which contain ample amounts of an antioxidant known as polyphenol.

Polyphenols help slow the aging process by increasing cellular repair and minimizing the photo effects of UV exposure. Reaping these benefits from blueberries depends on bioavailability (aka how well your body absorbs the nutrients). This absorption can be inhibited by the fruit's exposure to things like pesticides. "Some studies have found that organic produce is lower in potentially harmful pesticide residues," Feller explains, which is why you'll often find nutritionists and dieticians recommending the purchase of organic fruits and vegetables when possible.

Feller counteracts that this is not always a sound practice: "For the vast majority of people living in the U.S, the cost is a significant barrier to consuming organic foods. Marginalized communities historically have not had access to high-quality produce, much less organic produce." Her ideology is consuming fruits like blueberries will give you glowing skin whether you purchased an organic variety or not.

4. Cucumber

The high water content and anti-inflammatory properties of cucumbers make them a diet staple. You can see some benefits of this fruit through topical application, but consuming it is always better. "Our skin is one of our largest organs and is absorptive. With that said, absorption varies greatly—just because something can be ingested doesn't mean it will have the same effects when applied topically," states Feller.

So, try eating cucumber on its own, in a green smoothie, or mixed into a salad full of dark leafy greens.

5. Kiwi

Both Berrie and Feller sing the praises of Kiwi's ability to support luminous skin even though it is on the list of fruits high in sugar. Despite the 16.8 grams of sugar in one cup of this tropical fruit, Feller shares that, "it is extremely high in vitamin C as well as vitamin E, which is another potent antioxidant that helps protect the skin from damage."

Try enjoying one of these delicious green fruits with some full-fat Greek yogurt or a handful of skin-friendly walnuts to stabilize your blood sugar levels.

6. Lemons

Lemons are high in vitamin C, an antioxidant that protects against environmental stressors like pollution and UV exposure. You'll often find it used in cleanses, detoxes, and other health fads. Most of us, however, enjoy it as a flavor enhancer to increase our daily water intake or as a garnish. No matter how you slice it, this citrus fruit packs a flavor punch with added health benefits.

7. Papaya

This tropical fruit is wonderful for the skin. Since it scores moderately on the glycemic index, it won't spike blood sugar levels too quickly. "Some studies have found foods with high glycemic loads may negatively contribute to skin conditions such as acne, but other studies have found otherwise," explains Feller. But that does not mean you should avoid these fruits. "In my experience, the benefits of fruit greatly outweigh the possible negative effects of the glycemic load some fruits provide."

So, next time you feel like reaching for a bowl of papaya, you can rest easy knowing the skin-loving benefits of vitamin A and C will overshadow the glycemic load.

8. Pineapple

Pineapples are full of an enzyme called bromelain. This compound is in supplements that help reduce bloating or breakdown of food in the digestive system. When you consume this enzyme in its natural form of pineapple, you'll notice clear and radiant skin, thanks to its effects on digestion and the fruits' anti-inflammatory properties.

9. Pomegranate

Another fruit that is full of antioxidants is pomegranate. The ruby, slightly tart seeds are full of essential vitamins like vitamin C. The fruit also supports blood circulation, a bodily function that promotes healthy, radiant skin.

It can be hard to find in the grocery store, so supplementing with an organic powder is justifiable.

10. Watermelon

Watermelon is a summer staple for many. The flavor of this melon is sweet and provides ample hydration to the body, which is optimal for digestion and your skin. It is only in season during the warmer months, which is why it is affordable and readily available for a short time.

Next: If You're Not Adding These Foods to Your Diet, Your Skin Health Is Missing Out