Eating 2 Kiwis a Day Could Help Your Skin Look Younger and Healthier

Move over creams and serums—there may be a tastier way to support skin health.

A new study published in the Journal of Investigative Dermatology found that eating two kiwis a day may increase vitamin C levels in the skin and support collagen production, a protein that helps keep skin firm and elastic.

The study was small and doesn’t prove that kiwi consumption directly led to the skin changes. Still, the findings hint at the possibility that eating vitamin C—not just slathering it on—could play a role in healthier-looking skin.

Vitamin C’s role in skin health—and its ability to support collagen production—is well established, which is why it’s often included in skincare products. But few studies have measured whether eating vitamin C-rich foods meaningfully boosts levels of the vitamin in the skin itself.

To explore that question, researchers recruited participants from New Zealand and Germany. They instructed the group of 38—most of them women, with an average age of 57—to eat two SunGold kiwis daily for eight weeks (each fruit contains about 125 milligrams of vitamin C). Researchers collected skin and blood samples at the start and end of the study.

After eight weeks, vitamin C levels in both the blood and skin were higher. Those increases were “linked with firmer, denser skin and faster renewal of the outer layer, which are signs that the skin’s collagen-related processes may be supported,” explained Michelle Routhenstein, MS, RD, CDCES, CDN, a cardiology dietitian at Entirely Nourished.

The researchers concluded that increasing dietary vitamin C intake can raise vitamin C levels in the skin, potentially supporting collagen-related processes.

While previous research has found that eating kiwis boosts vitamin C levels in the blood, this study is among the first to indicate that dietary vitamin C “translates into higher vitamin C inside the skin and measurable changes in skin density and renewal,” Routhenstein said.

The findings have important caveats, though. The study did not include a control group that consumed a placebo, making it impossible to say definitively that kiwi consumption caused changes in the skin. Plus, the study lasted just two months, so it’s unclear whether the effects would continue over the longer term. 

In addition, the research included only 26 people, all of whom had low vitamin C levels at the start of the study. “The results might not be as pronounced for those who already have sufficient vitamin C intake,” said Lauren Manaker, MS, RDN, LD, a registered dietitian at Nutrition Now Counseling.

While the findings aren’t a sure win for skin health, experts said adding kiwi to your diet could potentially improve your skin’s appearance. Vitamin C may make its way to skin cells and support collagen synthesis, as the researchers suggested. As an antioxidant, it also helps fight inflammation and protect cells from damage caused by free radicals. 

Kiwis contain more than just vitamin C—they’re also rich in carotenoids, fiber, potassium, and antioxidants like phytonutrients and polyphenols. “It’s always possible that these work in combination and synergistically to help skin health,” said Dana Ellis Hunnes, PhD, MPH, RD, CNSC, a UCLA Health senior clinical dietitian and author of Recipe For Survival. 

To reap potential benefits, Routhenstein said eating one or a few kiwis per week may be enough. For people unaccustomed to higher fiber intake, jumping to two kiwis a day—each SunGold kiwi contains about 1.4 grams of fiber—could cause gastrointestinal symptoms.

Keep in mind that you’d likely see the same skin-related effects from any vitamin C-rich fruit or vegetable, including strawberries, citrus fruits, berries, and bell peppers. “Consistency in intake is more important than the exact fruit you choose,” Routhenstein said.