Fruits to Improve Skin Complexion

The condition of your skin is a reflection of your happiness and total body health. Simple diet changes can make a big difference in how you feel and look. For example, incorporating different fruits into your diet will not only help you to get a clear skin complexion, it will also strengthen your immune system to fight off common illnesses.

Berries

Berries are a rich source of anthocyanins that are well-known for their antimutagenic, antioxidant and anti-inflammatory effects. Anthocyanins are water-soluble pigments found in higher plants, which are responsible for the distinctive colors of flowers and fruits. Berries have been associated with a number of health benefits. Anthocyanin-rich blueberries, for example, have been found effective in reducing oxidative stress and inflammation, enhancing brain function, and minimizing the risk of getting degenerative diseases associated with aging. Like blueberries, cranberries and bilberries have high levels of anthocyanins, and play key roles in reducing inflammation and levels of oxidative stress. Other antioxidant-rich berries that are equally good for your skin include strawberry, raspberry and elderberry.

Mangosteen

Mangosteen is an antioxidant-rich fruit that delivers an array of nutrients you need for a radiant complexion. Due to its high antioxidant content, mangosteen exhibits anti-inflammatory properties. Mangosteen contains a group of compounds called xanthones, which include alpha-mangostin and gamma-mangostin. A study published in the September 2004 issue of the journal “Molecular Pharmacology” showed that gamma-mangostin competitively inhibited the activity of cyclooxygenase-2. Cyclooxygenase, a chemical, play an important role in inflammation and pain. Evidence shows that antibacterial activity of mangosteen extract may inhibit the progression of acne. Alpha-mangostin, a major constituent in mangosteen, demonstrated good inhibitory activity against acne-causing bacteria, namely Propionibacterium acnes and Staphyloccocus epidermidis, reports a 2010 study published in the journal of “Medical Principles and Practice.”

Papaya

Papaya offers extensive benefits in skin care therapy besides being nutritional. The fruit contains carotenoids, such as beta-carotene and lycopene, which protect your skin from the harmful ultraviolet radiation the sun emits. Beta-carotene scavenges ultraviolet-generated free radicals, which can cause inflammation and cell and tissue damage. The cumulative effects of sun exposure can cause age spots and skin wrinkling.

Oranges

Oranges are juicy, sweet fruits that are rich in vitamin C. Antioxidant effects of vitamin C protect your skin from sun damage and free radicals. Besides its skin-protecting benefits, vitamin C makes your immune system stronger and helps it prepare to fight off infections and diseases. Eating a whole orange is far better than drinking the juice because whole fruit provides a lot more nutrition than fruit juice. Also, make sure to avoid drinking concentrated juices as they are devoid of water-soluble vitamins and minerals needed for your overall well-being. If you want to drink fruit juice, choose the one without added flavors or sugars.