The cliché says that “beauty comes from the inside”. Although we tend to agree, there’s no denying the fact that what we put in our insides plays a large part as well. After all, we feel our best when we consume a wide variety of healthy foods — it only makes sense that eating fruits and vegetables would help us look good too!

Having a diet comprised of antioxidant and nutrient-rich plant-based foods can do wonders for your complexion, your nails, and your hair. That’s all thanks to the effects of the abundance of vitamins, minerals, and phytochemicals found in plant-based food. Did you know, for example, that carotenoids found in orange-colored fruits fight inflammation and help get rid of acne-causing bacteria?

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Sound good to you? Well, you’re in luck because we’re coming into fall and markets abound with delicious produce that can beautify you and keep you healthy inside and out. From persimmons to pomegranates, here are seven fall fruits to enjoy this season if you’re looking to ‘glow up’.

1. Persimmons

Brad Greenlee/Flickr

Not only are persimmons the perfect fall snack for those who like ooey-gooey sweet stuff, but they’re also filled with nutrients and antioxidants that will get you get that natural glow. Since they’re a good source of copper and zinc, persimmons contribute to keeping our complexion healthy by aiding in the production of elastin (the fibers that support the structure of our skin). Also, considering that a deficiency in zinc is correlated with poor skin, consuming persimmons can help you get rid of acne.

Want to start reaping the benefits of persimmons? Check out this Autumn Oatmeal Breakfast Bake With Figs and PersimmonsMint-Infused Persimmon Pudding, and this Chestnut Persimmon Crepe Cake. This Asian Pear and Persimmon Stuffed Acorn Squash and Persimmon and Basil Cream Galette are also great fall dishes you should try. If you don’t feel like cooking, eating them on their own is one fine choice as well!

2. Apples

Apples don’t really need an introduction: they’re a fall staple! And with reason — apples make an excellent on-the-go snack and they are the main star in some of our favorite desserts. However, did you know that they contribute to the production of collagen, which helps your skin stay supple and youthful? That’s thanks to the vitamin A and C they contain. These vitamins in collaboration with the antioxidants found in apples, can also fight free-radical damage to your skin cells and prevent skin cancer. How amazing is that?

If you’re looking for recipes other than the classic apple pie, try this Raw Cinnamon Apple Bread, this Slow Cooker Apple Date Butter, these Baked Cinnamon Apple Chips, or these Savory Apple and Potato Pancakes. You can also check out these 21 Amazing Ways to Use This Season’s Apples and these 31 Awesome Apple Recipes This Will Make You Feel Warm and Cozy. Can you say yum?

3. PearsMaple Oat and Nut Baked Pears 1

If juicy pears are one of your favorite fall snacks, you’re in luck — these tree fruits can do wonders for your skin and health! Munching on them will give you your fill of vitamin C, B-vitamins, potassium, calcium, iron, magnesium, folate, and fiber. Pears also naturally contain humectants (one sub-type of skin moisturizers) such as sorbitol and lactic acid. These compounds are hygroscopic, which means they help draw water from the dermis into your epidermis (the outside part of your skin) as well as from the humidity in the environment — keeping you moisturized and glowing.

Want to enjoy sweet pears and beautiful skin? Try these Maple Oat and Nut Baked Pears or this Red Beet, Pear, Orange, and Apple Smoothie for a quick snack. If you prefer savory dishes, you can also try this Belgian Pear and Endive Salad and this amazing Red Pear and Butternut Squash Soup.

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4. CranberriesCranberry and Clementine Chutney [Vegan, GF]

This tart berry may or may not be your favorite but its benefits for your body’s health and appearance are undeniable. Did you know that cranberries can prevent cancers, detox your liver, reduce stomach ulcers, and fight off cardiovascular disease? Well, now you do and you can add — prevent skin aging and cure skin disorders — to the list. Cranberries contain resveratrol, a powerful antioxidant that has been shown to fight off the effects of free-radicals created by ultra-violet radiation. This type of radiation is the cause of premature aging, skin disorders, and even skin cancer. Who knew that cranberries had all that power?

Wondering what to do with these tart berries? Check out how to Go Beyond the Sauce! 10 Amazing Recipes With Cranberries. You can also use up cranberries to make delicious fall dishes like this Wild Rice Pilaf With Butternut Squash, Cranberries, and Pecans, this Hazelnut and Orange Nut Roast With Cranberry SauceSweet Potato Coconut Curry With Cranberries and Pistachios, this Roasted Cranberry Stuffed Squash, or this Cranberry Lentil Loaf With Maple Glaze.

5. DatesWalnut and Cashew Cheese Stuffed Dates 4

Dates are nature’s healthiest version of candies — think ooey-gooey sugary deliciousness packed in a small nutrient-dense bite. Don’t let their sweet heavenly taste fool you into thinking that these aren’t good for you though! These energy boosters are full of B-vitamins, vitamin A and C, iron, potassium, calcium, manganese, copper, magnesium, and fiber. Dates are great for weight loss, digestion, iron-deficiency, and preventing cardiovascular diseases and cancers. Whew — talk about incredible! That’s not all — dates also have the benefit of keeping our skin well-moisturized, and our hair and nail cells strong. That’s thanks to the pyridoxine they contain — a water-soluble vitamin that plays an important role in basic metabolic functions and the production of keratin (the protein that gives us strong and healthy nails, hair, and skin).

Looking for ways to use those sugary goodies? Check out these 20 Awesome Things You Can Do With Dates and these 25 Energy-Packed Snack Balls That Will Jump-Start Your Day. You can also try out this Date Pudding, this Slow Cooker Apple Date Butter, and this Date Plum Sorbet. Want something savory? Try this Roasted Cauliflower and Lentil Salad With Dates. There’s no shortage of yumminess when it comes to dates!

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6. Ground Cherries

luftholen/Flickr

Ground cherries or “physalis” are a sweet but slightly tart type of berry that can be easily found during fall. They are packed with vitamin A and C, B-vitamins, fiber, and antioxidants. As such, they are great for our health, inside and out. Why? The polyphenols (a type of phytochemical) they contain play an important role in preventing the damage from free-radicals. If you didn’t know, free-radicals are responsible for premature aging, inflammation, and a range of ailments and diseases in our bodies. Thus, having a diet rich in antioxidants is a good way to ensure we keep a healthy body and youthful appearance.

Ground cherries are perfect as a snack or with a nice stack of pancakes for breakfast. You can also enjoy them by making this delicious Raw Three Kings Cake.

7. Pomegranates

Ano Lob/Flickr

The delicious ruby red seeds of pomegranate are extremely rich in vitamin C, vitamin B5, vitamin K, potassium, folate, and fiber. They also contain powerful antioxidants that can slow down the effects of aging on your face. Not only that but pomegranates can make your skin look and feel tighter because they lengthen the life of fibroblasts — the proteins responsible for the production of collagen and elastin, two compounds integral to healthy skin. However, the benefits of pomegranates don’t stop there — you can use them directly on your skin instead of putting them on your plate! Check out these 7 Ways to Use Pomegranates on Your Skin to find out how.

Not sure how to prepare pomegranates? Check out our article on Pomegranate Seeds: Health Benefits, Tips and Recipes! Then try this amazing Roasted Eggplant With Cashew Cream and Pomegranates, this Pomegranate Sweet and Sour Tempeh, and this scrumptious Pomegranate and Molasses Upside Down Cake to finish things off.

Recommended Resources and Recipes to Get You Started

Want to find more info on fruits and vegetables that can help you glow inside and out? Here are a few articles that might interest you:

If you’re looking for more plant-based recipes featuring beautifying fruits and veggies, as well as cooking tips, then we highly recommend downloading our Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 8,000 plant-based, allergy-friendly recipes, and subscribers gain access to ten new recipes per day. Check it out!

Lead image source: Brad Greenlee/Flickr