ECHO HEALTH TIPS

When we pack our diet with vibrant foods loaded with antioxidants, healthy fats, water, and essential nutrients, our body will show its appreciation through its largest organ: our skin. After all, the skin is often the first part of our body to show internal trouble, and there’s only so much that lotions, creams, masks, and serums can do before we need to take a closer look at what’s fueling us.

Researchers have even concluded that eating fruits and veggies is the safest and healthiest way to combat dull complexions and fine lines. Ready to glow? Here are 10 of the best anti-aging foods to nourish your body for a glow that comes from within.

1. Watercress

The health benefits of watercress don’t disappoint! This nutrient-dense hydrating leafy green is a great source of:

calcium
potassium
manganese
phosphorus
vitamins A, C, K, B-1, and B-2

Watercress acts as an internal skin antiseptic and increases the circulation and delivery of minerals to all cells of the body, resulting in enhanced oxygenation of the skin. Packed with vitamins A and C, the antioxidants in watercress may neutralize harmful free radicals, helping to keep fine lines and wrinkles away.

To try: Add a handful of this flavorful green to your salad today for glowing skin and overall improved health!

OTHER YOUTHFUL BENEFITSThis delicious green may also boost immunity (as seen in trouts), aid digestion (in one cell study), and provide thyroid support due to its iodine content.

2. Red bell pepper

Red bell peppers are loaded with antioxidants which reign supreme when it comes to anti-aging. In addition to their high content of vitamin C — which is good for collagen production — red bell peppers contain powerful antioxidants called carotenoids.

Carotenoids are plant pigments responsible for the bright red, yellow, and orange colors you see in many fruits and vegetables. They have a variety of anti-inflammatory properties and may help protect skin from sun damage, pollution, and environmental toxins.

To try: Slice bell peppers and dip them in hummus as a snack, add them into a raw salad, or cook them up in a stir-fry.

3. Papaya

This delicious superfood is rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles. These include:

vitamins A, C, K, and E
calcium
potassium
magnesium
phosphorus
B vitamins

The wide range of antioxidants in papaya helps to fight free radical damage and may delay signs of aging. Papaya also contains an enzyme called papain, which provides additional anti-aging benefits by working as one of nature’s best anti-inflammatory agents. It’s also found in many exfoliating products.

So yes, eating papaya (or using products containing papain) may help your body shed dead skin cells, leaving you with glowing, vibrant skin!

To try: Drizzle fresh lime juice over a big plate of papaya as part of your breakfast or make a papaya mask at home for your next night in!

4. Blueberries

Blueberries are rich in vitamins A and C, as well as an age-defying antioxidant called anthocyanin. This is what gives blueberries their deep, beautiful blue color.

These powerful antioxidants may help protect skin from damage due to the sun, stress, and pollution by moderating the inflammatory response and preventing collagen loss.

To try: Throw this delicious, low-sugar fruit into a morning smoothie or fruit bowl, and let it provide a beautifying punch!

5. Broccoli

Broccoli is an anti-inflammatory, anti-aging powerhouse packed with:

vitamins C and K
a variety of antioxidants
fiber
folate
lutein
calcium

Your body needs vitamin C for the production of collagen, the main protein in skin that gives it strength and elasticity.

To try: You can eat broccoli raw for a quick snack, but if you have the time, gently steam before eating. From charred bites to pesto sauces, cooking broccoli actually helps release more health benefits for your body.

OTHER YOUTHFUL BENEFITSThe nutrient lutein, has been linked to the preservation of the brain’s memory function, as well as vitamin K and calcium (which are essential for bone health and the prevention of osteoporosis). Is there anything this anti-aging cruciferous veggie can’t do?

6. Spinach

Spinach is super hydrating and packed with antioxidants that help to oxygenate and replenish the entire body. It’s also rich in:

vitamins A, C, E, and K
magnesium
plant-based heme iron
lutein

This versatile leafy green’s high vitamin C content enhances collagen production to keep skin firm and smooth. But that’s not all. The vitamin A it provides may promote strong, shiny hair, while vitamin K has been shown to help reduce inflammation in cells.

To try: Add handfuls of spinach to a smoothie, salad, or sauté. More ideas? Check out our favorite spinach recipes, including spinach chips and cheesy burgers.

7. Nuts

Many nuts (especially almonds) are a great source of vitamin E, which may help repair skin tissue, retain skin moisture, and protect skin from damaging UV rays. Walnuts even containanti-inflammatory omega-3 fatty acids that may help:

strengthen skin cell membranes
protect against sun damage
give skin a beautiful glow by preserving its natural oil barrier

To try: Sprinkle a mix of nuts on top of your salads, or eat a handful as a snack. Don’t remove the skin, either, as studies show that 50 percent or more of the antioxidants are lost without the skin.

EATING NUTS IS LINKED TO:• reduced risk for heart disease (walnuts) and type 2 diabetes (pistachios)
•potential prevention of cognitive decline in older adults (almonds)

8. Avocado

Avocados are high in inflammation-fighting fatty acids that promote smooth, supple skin. They also contain a variety of essential nutrients that may prevent the negative effects of aging, including:

vitamins K, C, E, and A
B vitamins
potassium

The high content of vitamin A in avocados can help us shed dead skin cells, leaving us with gorgeous, glowing skin. Their carotenoid content may also assist in blocking toxins and damage from the sun’s rays and also help to protect against skin cancers.

To try: Throw some avocado into a salad, smoothie, or just eat it with a spoon. Just when you thought you’ve tried all the ways to eat an avocado, we’ve got 23 more. You can also try it topically as an incredible moisturizing mask to fight inflammation, reduce redness, and help prevent wrinkles!

9. Sweet potatoes

The orange color of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A. Vitamin A may help restore skin elasticity, promote skin cell turnover, and ultimately contribute to soft, youthful-looking skin.

This delicious root vegetable is also a great source of vitamins C and E — both of which may protect our skin from harmful free radicals and keep our complexion radiant.

To try: Whip up one of these sweet potato toast recipes that will up your breakfast or snack game like no other. Thanksgiving isn’t the only time to add this veggie to your diet!

10. Pomegranate seeds

Pomegranates have been used for centuries as a healing medicinal fruit. High in vitamin C and a variety of potent antioxidants, pomegranates may protect our body from free radical damage and reduce levels of inflammation in our system.

These healthy fruits also contain a compound called punicalagins, which may help to preserve collagen in the skin, slowing signs of aging.

To try: Sprinkle these sweet little jewels onto a baby spinach walnut salad for an anti-aging treat!

OTHER YOUTHFUL BENEFITSResearch has also shown that a compound called urolithin A, which is produced when pomegranates interact with gut bacteria, may rejuvenate mitochondria. It was even seen to reverse muscle aging in rat studies.

Flood your body with powerful nutrients

By nourishing ourselves with these anti-aging foods, we can gain fuel to look and feel our best.

If you’re looking for more delicious plants to try, choose fruits and vegetables deep in color. The rich shades are usually a sign of stronger radical fighting abilities to keep your skin healthy and vibrant. The more colors you can fit on your plate, the better.

It’s time to slow down signs of aging and truly glow from within!

Nathalie Rhone, MS, RDN, CDN is a registered dietitian and functional medicine nutritionist with a BA in Psychology from Cornell University and a MS in Clinical Nutrition from New York University. She’s the founder of Nutrition by Nathalie LLC, a private nutrition practice in New York City focusing on health and wellness using an integrative approach, and All Good Eats, a social media health and wellness brand. When she isn’t working with her clients or on media projects, you can find her traveling with her husband and mini-Aussie, Brady.

Fruit is nature's ready-made snack packed with vitamins, fiber, and other nutrients that support a healthy diet.

Fruit is also generally low in calories and high in fiber, which may help you lose weight.

In fact, eating fruit is linked to a lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease.

Here are 11 of the best fruits to eat for weight loss.

1. Grapefruit

Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss.

Half a grapefruit contains just 39 calories but provides 65% of the reference daily intake (RDI) for of vitamin C. Red varieties also provide 28% of the RDI for vitamin A (1).

What's more, grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly. A low-GI diet may aid weight loss and weight maintenance, though evidence is limited (2, 3, 4, 5).

In a study in 85 obese people, eating grapefruit or drinking grapefruit juice before meals for 12 weeks resulted in a decrease in calorie intake, a 7.1% decrease in body weight, and improved cholesterol levels (6).

Additionally, a recent review found that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to control groups (7).

While grapefruit can be eaten on its own, it also makes a great addition to salads and other dishes.

SUMMARYGrapefruit is very low in calories and high in vitamins A and C. It may be a healthy snack before main meals to help reduce your overall food intake.

2. Apples

Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams) (1).

They have also been found to support weight loss.

In one study, women were given three apples, three pears, or three oat cookies — with the same calorie value — per day for 10 weeks. The apple group lost 2 pounds (0.91 kg) and the pear group 1.6 pounds (0.84 kg), while the oat group’s weight did not change (8).

Additionally, an observational study in 124,086 individuals determined that people who ate apples lost an average of 1.24 pounds (0.56 kg) per daily serving over a four-year period (9).

Because low-calorie fruits like apples are more filling, you may eat less of other foods during the course of the day. Notably, an apple is almost three times as filling as a chocolate bar (10).

Research shows that apples are best eaten whole — rather than juiced — to reduce hunger and control appetite (11).

That said, two studies link apple juice to reductions in body fat compared to a control drink with the same number of calories. Apple polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to reduced cholesterol levels (12, 13, 14).

Apples can be enjoyed in a variety of ways both cooked and raw. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own.

SUMMARYApples are low in calories, high in fiber, and very filling. Studies indicate that they may support weight loss.

3. Berries

Berries are low-calorie nutrient powerhouses.

For example, a 1/2 cup (74 grams) of blueberries contains just 42 calories but provides 12% of the RDI for vitamin C and manganese, as well as 18% for vitamin K (1).

One cup (152 grams) of strawberries contains under 50 calories and provides 3 grams of dietary fiber, as well as 150% of the RDI for vitamin C and almost 30% for manganese (1).

Berries have also been shown to be filling. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories (15).

Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful to people who are overweight (16, 17).

Both fresh or frozen berries can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad.

SUMMARYBerries are low in calories and contain many important vitamins. They also may have positive effects on cholesterol levels, blood pressure, and inflammation.

4. Stone Fruits

Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, on the inside. They include peaches, nectarines, plums, cherries, and apricots.

Stone fruits are low-GI, low-calorie, and rich in nutrients like vitamins C and A — which make them great for people trying to lose weight (2).

For example, one medium peach (150 grams) contains 58 calories, while 1 cup (130 grams) of cherries provides 87 calories, and two small plums (120 grams) or four apricots (140 grams) have just 60 calories (1).

Compared to unhealthy snack foods like chips or cookies, stone fruits are a more nutrient-dense, filling option.

Stone fruits can be eaten fresh, chopped up in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.

SUMMARYStone fruits like peaches, nectarines, and plums make for a low-calorie, seasonal snack. They are a good alternative to chips, cookies, or other junk foods.

5. Passion Fruit

Passion fruit, which originates in South America, grows on a beautiful, flowering vine. It has a tough outer rind — purple or yellow in color — with an edible, pulpy seed mass inside.

One fruit (18 grams) contains just 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium (1).

For such a small fruit, passion fruit holds ample dietary fiber. In fact, five of them give 42% of the RDI for fewer than 100 calories (1).

Fiber slows down your digestion, helping you feel fuller for longer and controlling your appetite (18).

Additionally, passion fruit seeds provide piceatannol, a substance linked to reductions in blood pressure and improved insulin sensitivity in overweight men. However, more research is needed (19).

For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks.

SUMMARYPassion fruit is a low-calorie, high-fiber fruit that may benefit blood pressure and insulin sensitivity, potentially making it ideal for weight loss.

6. Rhubarb

Rhubarb is actually a vegetable, but in Europe and North America, it is often prepared like a fruit (1).

While it has only 11 calories per stalk, it still packs almost 1 gram of fiber and almost 20% of the RDI for vitamin K (1).

Additionally, rhubarb fiber may help reduce high cholesterol, which is a common problem for people who struggle with their weight.

In a study in 83 people with atherosclerosis — a disease of the arteries — those given 23 mg of dried rhubarb extract per pound of body weight (50 mg per kg) for six months experienced a significant decrease in cholesterol and improved blood vessel function (20).

Rhubarb stalks can be stewed and served with porridge or your favorite cereal. Although it can be used in many ways, including in desserts, it’s best to stick to low-sugar rhubarb dishes when trying to lose weight.

SUMMARYRhubarb, which is low in calories and high in fiber, may aid weight loss and help lower cholesterol.

7. Kiwifruit

Kiwifruits are small, brown fruits with bright green or yellow flesh and tiny black seeds.

Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin E, folate, and fiber, and have significant health benefits (1, 21, 22, 23).

In one study, 41 people with prediabetes ate two golden kiwis per day for 12 weeks. They experienced higher vitamin C levels, a reduction in blood pressure, and a 1.2-inch (3.1-cm) reduction in waist circumference (24).

Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health — all additional weight loss benefits (25, 26, 27, 28).

Kiwis have a low GI, so while they do contain sugar, it is released more slowly — resulting in smaller blood sugar spikes (29, 30).

Furthermore, kiwis are rich in dietary fiber. One small, peeled fruit (69 grams) has over 2 grams of fiber, while the skin alone provides 1 extra gram of fiber (1, 31, 32).

Diets high in fiber from fruits and vegetables have been shown to promote weight loss, increase fullness and improve gut health (33).

Kiwifruit is soft, sweet, and delicious when eaten raw, peeled, or unpeeled. It can also be juiced, used in salads, added to your morning cereal, or used in baked goods.

SUMMARYKiwifruits are highly nutritious and provide a range of health benefits. Their high fiber and low calorie content make them ideal for weight loss.

8. Melons

Melons are low in calories and have a high water content, which makes them very weight loss friendly.

Just 1 cup (150—160 grams) of melon, such as honeydew or watermelon, provides a modest 46—61 calories (1).

Though low in calories, melons are rich in fiber, potassium, and antioxidants, such as vitamin C, beta-carotene, and lycopene (1, 34).

Moreover, consuming fruits with high water content may help you shed extra weight (35).

However, watermelon does have a high GI, so portion control is important (2).

Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. They’re also easily blended into fruit smoothies or frozen into fruit popsicles.

SUMMARYMelons are very low in calories and have a high water content, which may help you lose weight and keep you hydrated.

9. Oranges

Like all citrus fruits, oranges are low in calories while high in vitamin C and fiber. They are also very filling.

In fact, oranges are four times more filling than a croissant and twice as filling as a muesli bar (10).

While many people consume orange juice instead of orange slices, studies have found that eating whole fruits — rather than drinking fruit juices — not only results in less hunger and calorie intake but also increased feelings of fullness (36, 37, 38).

Therefore, if you are trying to lose weight, it may be better to eat oranges rather than drink orange juice. The fruit can be eaten alone or added to your favorite salad or dessert.

SUMMARYOranges are high in vitamin C and fiber. What’s more, they can help keep you feeling full.

10. Bananas

When trying to lose weight, some people avoid bananas due to their high sugar and calorie content.

While bananas are more calorie-dense than many other fruits, they are also more nutrient-dense, supplying potassium, magnesium, manganese, fiber, numerous antioxidants, and vitamins A, B6, and C (1, 39, 40).

Their low to medium GI may help control insulin levels and regulate weight — particularly for people who have diabetes (2, 3, 4, 41).

Additionally, one study illustrated that eating a banana per day reduced both blood sugar and cholesterol in people with high cholesterol (42).

High-quality, nutrient-dense, and low-calorie foods like bananas are vital to any healthy weight loss plan.

Bananas can be enjoyed on their own as a convenient on-the-go snack or added either raw or cooked to a wide variety of dishes.

SUMMARYBananas’ ample nutrients and fiber make them an ideal part of a healthy weight loss plan.

11. Avocados

Avocados are a fatty, calorie-dense fruit grown in warm climates.

Half an avocado (100 grams) contains 160 calories, making it one of the most calorie-dense fruits. The same amount provides 25% of the RDI for vitamin K and 20% for folate (1).

Despite their high calorie and fat content, avocados may promote weight loss (43).

In one study, 61 overweight people ate a diet containing either 200 grams of avocado or 30 grams of other fats (margarine and oils). Both groups experienced significant weight loss, indicating that avocados are a smart choice for those looking to lose weight (43).

Other studies have found that eating avocados can increase feelings of fullness, decrease appetite, and improve cholesterol levels (44, 45).

Additionally, a large study of American eating patterns revealed that people who ate avocados tended to have healthier diets, a lower risk of metabolic syndrome, and lower body weights than people who didn’t eat them (46).

Avocados can be used as a replacement for butter or margarine on bread and toast. You can also add them to salads, smoothies, or dips.

SUMMARYPeople who eat avocados tend to weigh less than people who do not. Despite their high fat content, avocados may help promote weight loss and weight maintenance.

The Bottom Line

Fruit is an essential part of a healthy diet — and may aid weight loss.

Most fruits are low in calories while high in nutrients and fiber, which can boost your fullness.

Keep in mind that it’s best to eat fruits whole rather than juiced.

What’s more, simply eating fruit is not the key to weight loss. You should also strive for a healthy, whole-foods-based diet alongside physical activity.