Fruits Veggies Skin Guide

Inside this guide

FRUITS & VEGGIES FOR SKIN HEALTH Nutrition Reference  Educational Use Diet supports skin health but does not replace sunscreen, hydration, or dermatology care. Page 1 Fruits & Veggies for Skin Health 10 Fruits + 10 Vegetables, Colour-Coded by How They Help Good skin starts on the plate as much as it does in a skincare routine. This guide covers 10 fruits and 10 vegetables that genuinely support skin health — through collagen support, antioxidant protection, hydration, or circulation — colour-coded by the mechanism at play, with why each one helps and how to include it in your everyday diet. Colour Key Vitamin C Vitamin A Antioxidants Hydration Healthy Fats Circulation The 20 Foods Fruit / Veggie Nutrient Why It Helps How to Include It 1. Amla (Fruit) Vitamin C One of the richest natural vitamin C sources, essential for collagen production that keeps skin firm. Eat one fresh amla, or have amla juice a few times a week. 2. Papaya (Fruit) Vitamin A Rich in vitamin A and papain, a natural enzyme that supports skin cell renewal. Have a bowl as a snack, or add to your daily fruit chaat. 3. Watermelon (Fruit) Hydration High water content helps keep skin looking plump and hydrated from within. A go-to snack, especially useful in hot weather. 4. Kiwi (Fruit) Vitamin C Contains more vitamin C than an orange, supporting collagen production and skin repair. Eat a whole kiwi as a snack or add slices to fruit bowls. 5. Pomegranate (Fruit) Antioxidants Rich in antioxidants that support healthy blood circulation and help protect skin cells from damage. Add the seeds to salads, curd, or eat as a standalone snack. 6. Oranges (Fruit) Vitamin C Supports collagen synthesis, helping keep skin firm and elastic. Eat as a whole fruit rather than juice, to also get the fibre. 7.…