Study Finds Eating Two Kiwis A Day May Improve Skin Health – Expert Explains How

Retinols, peptides, niacinamide, hyaluronic acid – the list of trending and popular skincare ingredients is a long one. People these days are always on the lookout for products to amp up their skincare routine. But one aspect which is often overlooked is that skincare is not just what you apply, but also what you eat. Here’s a truth bomb – if you have a bad diet, then no matter what you apply on skin, you will never get that glow. Thus, time and again, experts have emphasised the importance of a good diet for skin – full of fruits and vegetables. Now, one recent study noted that eating vitamin C-rich fruits such as kiwi can improve your skin health. Want to know more about the study? Then this article is for you.

To get an expert view on this, we reached out to Dr Geetika Chopra, Celebrity Holistic Nutritionist. Read ahead.

What Is The New Study On Skin Health About?

A new study has stated that eating more Vitamin C can directly thicken the skin and speed up skin renewal. The research, titled Improved Human Skin Vitamin C Levels and Skin Function after Dietary Intake of Kiwifruit: A High-Vitamin-C Food, has been published in the Journal of Investigative Dermatology. The study shows that vitamin C from food enters the skin. It studied what happens after participants ate two kiwis every day for eight weeks.

Researchers discovered that increasing vitamin C in the diet directly raised vitamin C levels in the skin. This boosts skin thickness, which is linked to collagen production, and accelerates skin cell renewal. Simply put, eating vitamin C-rich foods doesn’t just improve blood level, it also changes how the skin functions.

Also Read: 5 Reasons Why Kiwi Should Be Your Breakfast BFF!

How Does Eating Kiwis Contribute To Good Skin?

Let us bring our focus specifically on kiwi and its impact on skin. So, how does this fruit impact the skin? “I often recommend kiwis to my clients because they are one of the richest natural sources of vitamin C, which is non-negotiable for collagen production. Collagen is what keeps skin firm, plump, and youthful,” says Dr Chopra.

Shedding light on why the study mentions specifically ‘two kiwis a day’, the expert shares, “Two kiwis a day can easily cover a large part of your daily vitamin C requirement, helping reduce dullness, fine lines, and early ageing. Kiwi also contains antioxidants and fibre, which improve gut health — and I always remind my clients, ‘Clear skin starts in the gut, not in your skincare drawer.’ When digestion and inflammation are under control, skin naturally looks brighter and healthier.”

Best Fruits For Skin Health

So if you are wondering which other fruits, like kiwi, can give you a glowing and plump skin, our expert lists them down for you:

• Along with kiwi, I suggest fruits like papaya for gentle skin renewal.
• Berries for anti-ageing antioxidants.
• Oranges and citrus fruits for collagen support.
• Pomegranate for skin repair.
• Avocado for healthy fats that nourish the skin barrier.
• Water-rich fruits like watermelon and muskmelon help keep skin hydrated from within.

Dr Chopra adds, “I always tell my clients, ‘If your fruit bowl has colour, your skin will show it’.”

So which foods can cause harm to our skin? “I ask my clients to be cautious with refined sugar, bakery items, fried foods, sugary drinks, and ultra-processed snacks. These foods increase inflammation and cause glycation, which damages collagen and accelerates skin ageing. Excess sugar often shows up as acne, pigmentation, or dullness. My honest line here is: Your skin doesn’t break out randomly — it reacts to what you repeatedly feed it.”

Are Fruit Juices Or Whole Fruits Better For Skin?

You must have heard that fruit juices can give you youthful skin etc etc. But is this true or just a myth? Also, is it better to have fruit juices or whole fruit for good skin? Our expert answers.

“I always recommend whole fruits over juices. Whole fruits provide fibre, which controls blood sugar spikes and supports gut health — both crucial for clear skin. Juices, even fresh ones, deliver concentrated sugar without fibre, which can trigger acne and inflammation. My simple rule for clients is: Chew your fruits, don’t drink your sugar,” explains Dr Chopra.

Which Other Foods Can Give You Healthy Skin?

Now you know which fruits are good for skin, as well as which foods are bad for it. On this note, we ask our expert to list down some foods which are good for our overall skin health. Dr Chopra shares that for long-term glow, I recommend to focus on —

• Nuts and seeds (almonds, walnuts, and flaxseeds).
• Good fats (olive oil, and ghee in moderation).
• Curd or yogurt for gut–skin balance.
• Protein-rich foods like eggs, paneer, dal, or fish for collagen repair.
• Vegetables like carrots, spinach, sweet potatoes, and bell peppers are also skin superfoods.

“I always remind my clients, Glow is not a filter — it’s a reflection of daily food choices,” concludes Dr Chopra.

Also Read: Can Kiwi Help Improve Your Heart Health? Find Out Here

The Final Word

One new study shows that vitamin C from food enters the skin. It studied how skin improves after participants ate two kiwis every day for eight weeks. Two kiwis a day can easily cover a large part of our daily vitamin C requirement, helping reduce dullness, fine lines, and early ageing.