Creams, serums, facial massages: we often concentrate all our anti-aging efforts in the bathroom. However, a large part of skin aging also occurs on the plate, and particularly in antioxidant fruits.
As summarized in an article in Elle, . This article takes stock, with a nutritionist approach, of the best anti-aging fruits for the skin and how to consume them.
Why certain fruits are real anti-aging treatments from the inside
Daily aggressions (UV, pollution, tobacco, stress) generate free radicals which damage cell membranes, collagen and DNA. Fruits rich in antioxidants neutralize this excess, limit inflammation and slow down premature aging.
Red fruits, for example, display very high antioxidant power on the ORAC index: a bowl of blueberries can exceed 3,000 units, almost the daily intake mentioned by researcher Ronald Prior to properly support the body’s defenses.
The best anti-aging fruits for the skin to favor
At the top, red fruits (strawberries, raspberries, blueberries, blackberries, blackcurrants) concentrate anthocyanins and vitamin C, ideal for protecting collagen and skin microcirculation. Kiwi provides around 80 mg of vitamin C per 100 g, plus vitamin E, valuable for firmness.
Pomegranate provides polyphenols and ellagic acid, useful for countering free radicals and micro-inflammations responsible for wrinkles and spots. Black grapes contain resveratrol, associated with better elasticity, while avocado offers monounsaturated fats and vitamin E to nourish the lipid barrier. Watermelon, papaya and citrus fruits complete the picture by providing water, lycopene and vitamins A and C for hydration and radiance.
Advice from a nutritionist to enjoy it without excess
For a nutritionist, the ideal is to aim for 2 to 3 servings of anti-aging skin fruits per day, including at least one rich in anthocyanins and one very rich in vitamin C. Frozen versions of berries preserve polyphenols and vitamin C well, while juices and smoothies concentrate a lot of sugar.
To limit glycemic peaks, it is better to eat fruits to rejuvenate the skin whole, with proteins or good fats: natural yogurt, handful of nuts, slice of wholemeal bread. A typical anti-aging day can include red fruits and kiwi for breakfast, salad with avocado and pomegranate for lunch, black grapes or watermelon for a snack, then papaya or fresh citrus fruit for dessert, in addition to good sun protection.
What are the best anti-aging fruits for the skin?
The most studied are red fruits, kiwi, pomegranate, black grapes, avocado, papaya, watermelon and citrus fruits, rich in antioxidants.
How many servings of anti-aging fruits to eat each day?
Most nutritionists recommend 2 to 3 servings of fruit per day, including at least one serving of colorful red fruits or berries.
Can anti-aging fruits replace cosmetic treatments?
No, they do not replace sun protection or appropriate care; They mainly act as support, nourishing the skin from the inside over the long term.
