25 fruits for clear skin you will love

Who said eating healthy was boring?

Struggling to get that clear, glowing skin? The secret might be in your fruit basket. Antioxidants help fight acne by reducing inflammation and protecting your skin from damage…and fruit is rich in them! However, with a busy lifestyle, focusing on skincare and nutrition can be tough. This list of fruits for clear skin will help you prioritise your time for clearer skin sooner.

The only problem now is choosing which one!

As usual, this post is based on the strongest nutritional evidence I could find with a focus on the simplest, most delicious foods

…because who has time to waste on actions that don’t work?

Why these fruits work: The science behind the glow

Ever wondered why certain fruits are great for your skin? Here’s the juicy truth. While there are hardly any research studies proving the impact of specific fruits on acne improvement, one thing’s clear: antioxidants are your skin’s best friend.

Antioxidants are great for acne because they help prevent and treat breakouts by reducing inflammation and fighting free radicals that damage skin cells. They also promote wound healing by supporting skin repair and reducing the appearance of acne scars. Incorporating antioxidant-rich foods can lead to clearer, healthier skin.

Luckily, some Swedish researchers measured the antioxidant content (per 100g) of 3100 foods worldwide, including many fresh and dried fruits, revealing which ones pack the most punch in fighting free radicals and beating back inflammation (1).

Eating a diet rich in fresh fruits can increase salicylic acid too, which also plays an important role in treating acne (2,3). 

Plus, antioxidants support collagen production, which is essential for maintaining skin firmness and reducing the appearance of wrinkles. So these fruits for clear skin are also fruits for youthful skin. Bonus!

25. Watermelon

Watermelon is hydrating and refreshing with a sweet, juicy taste that’s perfect for hot days. While it’s high water content makes watermelon enjoyable, it’s the antioxidants that help keep your skin clear and radiant. With an antioxidant content of 20, watermelon might be low on the list but it’s still fighting free radicals and reduces inflammation, making it a great choice for promoting clear skin. 

For more on its acne-fighting benefits, check out my post on Is watermelon good for acne?.

24. Banana

Bananas are creamy, sweet, and satisfyingly filling. They are a good source of antioxidants, with a content of 30, which help combat free radicals and reduce oxidative stress on the skin. Eating bananas can also boost your mood, making you feel as good as you look (4).

23. Mango

Mangoes are a tropical delight with a juicy, sweet flavour that’s hard to resist. With an antioxidant content of 35, mangoes contain the powerful antioxidants vitamins A and C, that support collagen production and skin repair (5). Their high antioxidant content helps protect the skin from oxidative damage and promotes a healthy glow, making them a delicious way to enhance your skincare routine.

22. Apple (Red)

Red apples are crisp and sweet with a refreshing crunch. They are packed with dietary fibre and have an antioxidant content of 45, which helps reduce oxidative stress and protect against free radical damage. Including apples in your diet can aid in maintaining clear and healthy skin.

21. Pineapple

Pineapple is tangy, sweet, and bursting with tropical flavour. It contains bromelain, a natural exfoliant with anti-inflammatory properties (6). With an antioxidant content of 60, pineapple helps reduce skin inflammation and promotes a radiant complexion. Its unique taste and skin benefits make it a must-have in your fruit basket.

20. Papaya

Papaya is a tropical fruit with a sweet, musky flavour. It contains the enzyme papain, which may promote clear skin and a natural glow by combating inflammation (7). With an antioxidant content of 75, papaya helps fight free radicals. This fruit is also rich in vitamin A, which supports skin repair and rejuvenation (8).

19. Figs

Figs are sweet and chewy with a unique texture. They are high in antioxidants, with a content of 75, which helps reduce oxidative stress and protect the skin from free radical damage. Figs also provide dietary fibre and essential nutrients, promoting overall health and clear skin (9).

18. Blue Grapes

Blue grapes are juicy and sweet with a slight tartness. They are loaded with resveratrol, a powerful antioxidant, and have an antioxidant content of 80 (10). Blue grapes improve blood flow, helping your skin access essential nutrients more efficiently (11).

17. Oranges

Oranges are tangy, juicy, and refreshing. They are a vitamin C powerhouse, essential for collagen production and maintaining skin firmness. With an antioxidant content of 100, oranges help fight oxidative damage and promote a healthy glow. This citrus fruit is a must-have for clear and radiant skin.

16. Kiwi

Kiwi is a small, tangy fruit with a unique flavour and a fuzzy exterior. It is high in vitamin C, both which helps protect the skin from free radicals (12). With an antioxidant content of 100, and the vitamin c, Kiwi might support collagen production and reduce oxidative stress, promoting a healthy glow and radiant skin.

15. Dates

Dates are naturally sweet with a rich, caramel-like flavour. They are one of the healthiest sweeteners available and have an antioxidant content of 100. Dates are packed with antioxidants that help reduce oxidative stress and protect the skin from free radical damage. They also provide dietary fibre and essential nutrients, supporting overall health and clear skin. 

Are you worried that all the sugar from dried fruit will make you gain weight? It turns out they don’t. People who added two fruit and nut bars to their usual diet for two months did not end up gaining any weight (13). 

Are you curious about different types of dates? Check out my post: Deglet Noor Dates vs Medjool: Choosing Your Perfect Date

14. Raisins

Raisins are dried grapes with a sweet, concentrated flavour. They are great for snacking and have an antioxidant content of 115. Raisins are rich in antioxidants that help combat free radicals and reduce inflammation. Including raisins in your diet can promote healthy skin and a radiant complexion.

13. Guava

Guava is a tropical fruit with a sweet, tangy taste. It is packed with vitamin C and has an antioxidant content of 120 (14). Guava’s antioxidant properties help protect the skin from oxidative damage and support collagen production. This fruit is also rich in dietary fibre, promoting overall health and clear skin.

12. Red Plums

Red plums are juicy and sweet with a slightly tart skin. They are high in antioxidants, with a content of 140, which help reduce oxidative stress and protect the skin from free radical damage. Red plums also provide essential vitamins and nutrients, supporting skin health and a radiant complexion.

11. Sweet Cherries

Sweet cherries are juicy and bursting with flavour. They have an antioxidant content of 140 and are known for their anti-inflammatory properties. Sweet cherries help reduce inflammation, making them ideal for acne-prone skin (15). Their high antioxidant content also helps protect the skin from oxidative stress and promotes a natural glow. Additionally, sweet cherries can improve sleep, giving you that essential beauty rest (16).

We’re in the Top 10 Now!

As we move into the top 10, get ready for some powerhouse fruits that offer even higher antioxidant content. You’ll see how they stack up against the lower fruits for clear skin on the list.

10. Pomegranate

Pomegranates are juicy, ruby-red gems with a tart, sweet flavour. With an antioxidant content of 190, they are effective against inflammation and help protect the skin from free radical damage. Pomegranates also support collagen production, promoting skin firmness and reducing the appearance of wrinkles(in mice, we still need studies on human skin) (17).

9. Dried Cranberries

Dried cranberries are sweet and tangy with a chewy texture. They boast an antioxidant content of 200, making them excellent for combating free radicals and supporting the immune system (18). 

Compared to dates, which have an antioxidant content of 100, cranberries pack double the punch. However, be sure to find unsweetened cranberries. Eating the natural sugar in fruit with all its fibre is fine, but you want to avoid refined sugar for clear skin. 

8. Strawberries

Strawberries are juicy and sweet with a slightly tart flavour. They have an impressive antioxidant content of 210, which helps reduce systemic inflammation and protect the skin from oxidative damage (19). What separates strawberries from the other fruits for clear skin is that this delicious fruit also down-regulates pro-inflammatory genes (21). This could make them a great choice for acne-prone skin.

Curious about berries? See Raspberry vs Strawberry: Which berry is best?.

7. Dried Apricots

Dried apricots are sweet and chewy with a rich flavour. They have a high antioxidant content of 323, making them excellent for skin health. Rich in beta carotene, dried apricots help protect the skin from free radical damage and promote a healthy glow. Their significant antioxidant content places them well above many fruits on this list, dried figs with a count of 75.

6. Raspberries

Raspberries are juicy and slightly tart with a delicate texture. They have an antioxidant content of 340, making them one of the best fruits for clear skin by reducing oxidative stress and inflammation. With all of these colourful antioxidants raspberries may also support healing and improve skin tone, making them a fantastic choice for those looking to enhance their radiant complexion (22).

5. Prunes

Prunes are sweet and slightly tart with a chewy texture. They have an impressive antioxidant content of 370, making them quick at reducing inflammation. Compared to dried apples specifically, prunes are more effective at reducing inflammation quickly, but both fruits are beneficial in the long term (23).

Prunes have also been singled out as a fantastic anti-aging food (24). Bonus!!

4. Blueberries

Blueberries are juicy and sweet with a hint of tartness. They have an antioxidant content of 380, improving blood flow and reducing inflammation (25, 26). They are also great at fighting free radicals. In one study, after six weeks of blueberry smoothies, the amount of free radicals in the blood was extinguished by half (26). Blueberries also support a healthy glow and clear complexion.

Blueberries also support the immune system, making them a top choice for acne-prone skin (26). 

3. Goji Berries

Goji berries are slightly sweet with a chewy texture. They boast an antioxidant content of 430, making them one of the top antioxidant-rich fruits for clear skin and highly anti-inflammatory (27). 

2. Blackberries

Blackberries are juicy and slightly tart with a deep, rich flavour. They have a high antioxidant content of 615, which helps reduce inflammation and protect the skin from oxidative damage. Compared to other fruits, blackberries may be excellent for improving skin tone and reducing acne scars thanks to their many many antioxidants and potential for wound healing (28).

1. Barberries

Claiming the number one spot as the best fruit for acne, barberries are small, tart berries with a unique flavour. They top the list with an astonishing antioxidant content of 2730—nearly four times more than sour cherries. Of all the fruits for clear skin, barberries stand out as the only fruit with genuinely strong evidence supporting their impact on acne.

In a high-quality study, fifty teenagers with moderate to severe acne were split into two groups. Half received a placebo, while the other half took about a teaspoon of dried barberries three times a day for a month. After four weeks, the placebo group saw no change, but the barberry group experienced a 43% drop in the number of pimples and about a 45% reduction in inflamed pimples. 

Finally! The proof we have been waiting for!

However, if you’re pregnant or breast-feeding these aren’t recommended, due to limited data.

Fruits for clear skin

Adding these fruits for clear skin can be an easy and enjoyable addition to your daily routine. Embrace these fruits to boost your beauty effortlessly and enjoy numerous health benefits. The best way to tackle skin problems is by incorporating these antioxidant-rich fruits into your diet, along with leafy greens for a comprehensive approach to good skin. Start today and see the difference in your skin’s clarity and radiant complexion.

References

Most references below will link to the original peer-reviewed study itself. However, sometimes I will link to a video over at NutritionFacts.org instead, which is by far the single best resource of brutally transparent nutritional evidence you will ever see. Dr Greger tells a great story about the realities of the science and if I think you will benefit more from one of his videos, the link will take you there instead.

Happy nerding!

1. Carlsen MH, Halvorsen BL, Holte K, et al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010;9:3. Published 2010 Jan 22. doi:10.1186/1475-2891-9-3
2. Lu J, Cong T, Wen X, et al. Salicylic acid treats acne vulgaris by suppressing AMPK/SREBP1 pathway in sebocytes. Exp Dermatol. 2019;28(7):786-794. doi:10.1111/exd.13934
3. Swain AR, Dutton SP, Truswell AS. Salicylates in foods. J Am Diet Assoc. 1985;85(8):950-960. Or watch video: “Should we all take aspirin to prevent cancer” at NutritionFacts.org, at 5.02 for the table of food and salicylate amounts.
4. Smith AP, Rogers R. Positive effects of a healthy snack (fruit) versus an unhealthy snack (chocolate/crisps) on subjective reports of mental and physical health: a preliminary intervention study. Front Nutr. 2014;1:10. Published 2014 Jul 16. doi:10.3389/fnut.2014.00010
5. Lebaka VR, Wee YJ, Ye W, Korivi M. Nutritional Composition and Bioactive Compounds in Three Different Parts of Mango Fruit. Int J Environ Res Public Health. 2021;18(2):741. Published 2021 Jan 16. doi:10.3390/ijerph18020741
6. Pavan R, Jain S, Shraddha, Kumar A. Properties and therapeutic application of bromelain: a review. Biotechnol Res Int. 2012;2012:976203. doi:10.1155/2012/976203
7. Kong YR, Jong YX, Balakrishnan M, et al. Beneficial Role of Carica papaya Extracts and Phytochemicals on Oxidative Stress and Related Diseases: A Mini Review. Biology (Basel). 2021;10(4):287. Published 2021 Apr 1. doi:10.3390/biology10040287
8. Sarkar T, Salauddin M, Hazra SK, Chakraborty R. The impact of raw and differently dried pineapple (Ananas comosus) fortification on the vitamins, organic acid and carotene profile of dairy rasgulla (sweetened cheese ball). Heliyon. 2020;6(10):e05233. Published 2020 Oct 16. doi:10.1016/j.heliyon.2020.e05233
9. Peterson JM, Montgomery S, Haddad E, Kearney L, Tonstad S. Effect of consumption of dried California mission figs on lipid concentrations. Ann Nutr Metab. 2011;58(3):232-238. doi:10.1159/000330112
10. Király-Véghely Z, Tyihák E, Albert L, Németh ZI, Kátay G. Identification and measurement of resveratrol and formaldehyde in parts of white and blue grape berries. Acta Biol Hung. 1998;49(2-4):281-289.
11. Fairlie-Jones L, Davison K, Fromentin E, Hill AM. The Effect of Anthocyanin-Rich Foods or Extracts on Vascular Function in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. Nutrients. 2017;9(8):908. Published 2017 Aug 20. doi:10.3390/nu9080908
12. Zhang J, Gao N, Shu C, et al. Phenolics Profile and Antioxidant Activity Analysis of Kiwi Berry (Actinidia arguta) Flesh and Peel Extracts From Four Regions in China. Front Plant Sci. 2021;12:689038. Published 2021 Jul 1. doi:10.3389/fpls.2021.689038
13. Davidi A, Reynolds J, Njike VY, Ma Y, Doughty K, Katz DL. The effect of the addition of daily fruit and nut bars to diet on weight, and cardiac risk profile, in overweight adults. J Hum Nutr Diet. 2011;24(6):543-551. doi:10.1111/j.1365-277X.2011.01201.x
14. Ordóñez-Santos LE, Vázquez-Riascos A. Effect of processing and storage time on the vitamin C and lycopene contents of nectar of pink guava (Psidium guajava L.). Arch Latinoam Nutr. 2010;60(3):280-284.
15. Kelley DS, Rasooly R, Jacob RA, Kader AA, Mackey BE. Consumption of Bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women. J Nutr. 2006;136(4):981-986. doi:10.1093/jn/136.4.981
16. Kelley DS, Adkins Y, Laugero KD. A Review of the Health Benefits of Cherries. Nutrients. 2018;10(3):368. Published 2018 Mar 17. doi:10.3390/nu10030368
17. Kang SJ, Choi BR, Kim SH, et al. Beneficial effects of dried pomegranate juice concentrated powder on ultraviolet B-induced skin photoaging in hairless mice. Exp Ther Med. 2017;14(2):1023-1036. doi:10.3892/etm.2017.4626
18. Weh KM, Clarke J, Kresty LA. Cranberries and Cancer: An Update of Preclinical Studies Evaluating the Cancer Inhibitory Potential of Cranberry and Cranberry Derived Constituents. Antioxidants (Basel). 2016;5(3):27. Published 2016 Aug 18. doi:10.3390/antiox5030027
19. Cavalieri D, Rizzetto L, Tocci N, et al. Plant microRNAs as novel immunomodulatory agents. Sci Rep. 2016;6:25761. Published 2016 May 11. doi:10.1038/srep25761
20. Moazen S, Amani R, Homayouni Rad A, Shahbazian H, Ahmadi K, Taha Jalali M. Effects of freeze-dried strawberry supplementation on metabolic biomarkers of atherosclerosis in subjects with type 2 diabetes: a randomized double-blind controlled trial. Ann Nutr Metab. 2013;63(3):256-264. doi:10.1159/000356053
21. Chen T, Yan F, Qian J, et al. Randomized phase II trial of lyophilized strawberries in patients with dysplastic precancerous lesions of the esophagus. Cancer Prev Res (Phila). 2012;5(1):41-50. doi:10.1158/1940-6207.CAPR-11-0469
22. Van de Velde F, Esposito D, Grace MH, Pirovani ME, Lila MA. Anti-inflammatory and wound healing properties of polyphenolic extracts from strawberry and blackberry fruits. Food Res Int. 2019;121:453-462. doi:10.1016/j.foodres.2018.11.059
23. Chai SC, Hooshmand S, Saadat RL, Payton ME, Brummel-Smith K, Arjmandi BH. Daily apple versus dried plum: impact on cardiovascular disease risk factors in postmenopausal women. J Acad Nutr Diet. 2012;112(8):1158-1168. doi:10.1016/j.jand.2012.05.005
24. Purba MB, Kouris-Blazos A, Wattanapenpaiboon N, et al. Skin wrinkling: can food make a difference?. J Am Coll Nutr. 2001;20(1):71-80. doi:10.1080/07315724.2001.10719017
25. Rodriguez-Mateos A, Del Pino-García R, George TW, Vidal-Diez A, Heiss C, Spencer JP. Impact of processing on the bioavailability and vascular effects of blueberry (poly)phenols. Mol Nutr Food Res. 2014;58(10):1952-1961. doi:10.1002/mnfr.201400231
26. Nair AR, Mariappan N, Stull AJ, Francis J. Blueberry supplementation attenuates oxidative stress within monocytes and modulates immune cell levels in adults with metabolic syndrome: a randomized, double-blind, placebo-controlled trial. Food Funct. 2017;8(11):4118-4128. doi:10.1039/c7fo00815e
27. Lee YJ, Ahn Y, Kwon O, et al. Dietary Wolfberry Extract Modifies Oxidative Stress by Controlling the Expression of Inflammatory mRNAs in Overweight and Hypercholesterolemic Subjects: A Randomized, Double-Blind, Placebo-Controlled Trial. J Agric Food Chem. 2017;65(2):309-316. doi:10.1021/acs.jafc.6b04701
28. Van de Velde F, Esposito D, Grace MH, Pirovani ME, Lila MA. Anti-inflammatory and wound healing properties of polyphenolic extracts from strawberry and blackberry fruits. Food Res Int. 2019;121:453-462. doi:10.1016/j.foodres.2018.11.059
29. Fouladi RF. Aqueous extract of dried fruit of Berberis vulgaris L. in acne vulgaris, a clinical trial. J Diet Suppl. 2012;9(4):253-261. doi:10.3109/19390211.2012.726702