5 Fruit & Vegetables to Give Your Skin a Healthy Glow

5 Fruit & Vegetables to Give Your Skin a Healthy Glow

Aug 15, 2023Jonathan Englert

A healthy lifestyle starts with what you put into your body, and the nutrients that you can derive from the fruit and vegetables in each Good & Fugly box are an excellent way to ensure that your skin remains healthy and glowing.

Rather than rely on skincare, why not take advantage of the natural benefits of fresh produce? Incorporating a variety of nutrient-rich fruits and vegetables is the foundation towards a radiant complexion. Best of all, you can tantalise the taste buds as you do so!

1) Start with berries 

Nature's Antioxidant Powerhouses!

A huge range of berries, including blueberries, strawberries, raspberries, and blackberries, are not only delicious treats but also potent sources of antioxidants. Antioxidants play a pivotal role in protecting the skin from damage caused by harmful free radicals, which can contribute to premature aging and a lacklustre complexion. 

Berries are particularly rich in vitamin C, a vital nutrient for collagen production that helps maintain skin's elasticity and suppleness. Furthermore, these colourful fruity gems contain anthocyanins, flavonoids responsible for their vibrant hues, which are known for their anti-inflammatory properties. Incorporating a variety of berries into your diet can help combat oxidative stress and that, too, can promote a youthful, radiant glow.

2) Next, dig into the leafy greens

Achieve nourishment from within!

Leafy greens, including spinach, kale, Swiss chard, and collard greens, are nutrient powerhouses packed with vitamins, minerals, and antioxidants that contribute to vibrant skin. One standout nutrient found in these greens is vitamin A, which is essential for skin cell production and repair. 

Vitamin A aids in the shedding of old skin cells and the formation of new ones, resulting in smoother and healthier-looking skin. Additionally, leafy greens are rich in chlorophyll, a natural detoxifier that helps eliminate toxins from the body and promotes clear skin. 

As an added benefit, the high water content in these vegetables also aids in keeping the skin hydrated and supple, adding to that sought-after radiant appearance.

3) Indulge in the tang of citrus fruits

The pure vitamin C boosters

Citrus fruits, such as oranges, grapefruits, lemons, and limes, are renowned for their high vitamin C content, and as we’ve already pointed out, this is a core component towards a healthy skin glow. Vitamin C is a powerhouse nutrient that supports collagen synthesis, helping to maintain skin's firmness and elasticity. 

Citrus fruits also feature a good dose of antioxidants that assist in protecting the skin from environmental damage, including UV radiation and pollution. Regular consumption of citrus fruits can contribute to a brighter complexion and a revitalised appearance.

4) Make like a rabbit and nibble on carrots

They’re the beauty root

Carrots are not only known for their role in promoting healthy vision but also for their benefits to skin health. These vibrant root vegetables are an excellent source of beta-carotene, a precursor to vitamin A. Beta-carotene provides the skin with a natural sun-kissed glow by promoting a healthy balance of pigmentation. Additionally, it acts as an antioxidant, helping to shield the skin from damage caused by free radicals. Regular consumption of carrots can help maintain skin's elasticity, reduce the appearance of fine lines, and contribute to an overall vibrant complexion.

5) Add some avocado to your diet 

Nourishing from the inside out

Avocado, often referred to as nature's butter, is a creamy and nutritious fruit that isn’t just delicious. It offers a plethora of benefits for skin health. Packed with healthy monounsaturated fats, avocados help keep the skin moisturised and hydrated, preventing dryness and flakiness. The presence of vitamin E, another potent antioxidant, assists in protecting the skin from oxidative stress and promoting a youthful appearance. 

Moreover, avocados contain a variety of vitamins and minerals, including vitamin K, which supports skin's natural healing process and can reduce the visibility of bruises and dark circles. Incorporating avocado into your diet can contribute to a soft, supple, and glowing complexion.

How to use that Good & Fugly box as a skincare powerhouse

So, now that you’ve got that box of wholesome, delicious produce together, the next step is to understand how to make the most of it.

The good news is that you don’t have to do anything special. Just follow this guide, enjoy the best in Australian produce, and you’ll start seeing a healthy glow in your skin in no time.

Variety is Key: Embrace the Rainbow

First and foremost, incorporating a diverse range of fruits and vegetables into your diet is crucial. Each colour represents a unique set of phytochemicals and nutrients that contribute to skin health. Red and pink fruits like tomatoes and watermelon contain lycopene, a potent antioxidant that shields the skin from sun damage. 

Leafy greens like spinach and kale provide chlorophyll and vitamin K, supporting detoxification and healing. Orange and yellow fruits and vegetables, such as carrots and sweet potatoes, boast beta-carotene, promoting a natural, sun-kissed glow. Blue and purple berries are packed with anthocyanins, which reduce inflammation and enhance collagen production. By embracing the rainbow of produce, you can provide your skin with a comprehensive array of nutrients for optimal health.

How to better incorporate fruits and vegetables into your diet

Start with Breakfast: Begin your day with a nutritious boost by adding fruits to your breakfast. Fresh berries on oatmeal, a banana in your smoothie, or sliced citrus fruits on whole-grain toast can kick-start your skin's radiant journey.

Snack Wisely: Replace processed snacks with nature's offerings. Pack bite-sized veggies like baby carrots, cucumbers, or bell peppers, paired with hummus or a yogurt-based dip, for a satisfying and skin-boosting snack (check out our healthy snacking guide for more awesome tips & tricks)

Salad Sensation: Create vibrant salads using a variety of leafy greens and colourful veggies. Top with nuts, seeds, and a lean protein source like grilled chicken or tofu for a balanced meal that supports healthy skin.

Smooth Operator: Blend a combination of fruits and vegetables into smoothies. Try spinach with banana, blueberries, and almond milk for a nutrient-packed, skin-loving elixir.

Stir-Fry Marvel: Incorporate a rainbow of vegetables into stir-fries. Capsicum, broccoli, snap peas, and carrots not only add tantalising colour, but also provide a plethora of skin-enhancing nutrients.

Creative Cooking: Experiment with creative ways to include fruits and vegetables in your meals. Zucchini noodles, cauliflower rice, and fruit-based desserts can be both delicious and skin-friendly.

Should I juice? The pros and cons of juicing

Juicing has gained popularity as a means of consuming a concentrated dose of vitamins and minerals. While it can offer a quick nutrient boost, and we’re not suggesting that you don’t ever do it, it's important to consider some factors. Critically, juicing removes fibre, which is essential for gut health and digestion. Fibre also helps regulate blood sugar levels, preventing insulin spikes that can contribute to acne and skin issues. So, instead of juicing, consider smoothies as an option to have a delicious drink treat, but one that will give you the full benefits of the produce at the same time.

Hydration: The glowing connection

Another important thing to remember is how important hydration is to skincare. Staying well-hydrated is essential for maintaining skin elasticity, suppleness, and overall health. Water-rich fruits and vegetables, such as watermelon, cucumbers, oranges, and strawberries, can contribute to your daily fluid intake and help keep your skin radiant from the inside out.

Mindful eating for mindful skin

Incorporating fruits and vegetables into your diet is not just about quantity but also about quality. Aim for whole, fresh, and organic options whenever possible (such as through the Good & Fugly boxes!) to minimise exposure to pesticides and maximise nutrient intake. Mindful eating practices, such as savouring each bite and paying attention to hunger and fullness cues, can also positively impact your skin by reducing stress and promoting better digestion.

In short, in the quest for healthy, glowing skin, the path is clear: nourish your body with the goodness of fruits and vegetables. These natural wonders offer a bounty of vitamins, minerals, and antioxidants that promote skin health from within. By embracing a rainbow of produce, incorporating fruits and vegetables into diverse meals, and practicing mindful eating, you can reduce waste while unlocking the secrets to radiant, youthful skin. 

Don’t forget! Everything that you need to promote better skincare via wholesome, nutritious produce comes in each Good & Fugly box. Why not treat yourself a box to try? Just click here.

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