Food is fuel for the body, but it is necessary to have foods with essential nutrients, vitamins, and minerals that improve organ health and function. The skin is the biggest organ in the human body, serving as an external barrier that needs nutrition to fight skin damage. Naturally, this large organ needs a ton of nutrients. So here are some of the best foods that can help boost skin health and restore glow.

Oranges
Oranges are rich in vitamin C, one of the vital immunity-boosting foods one should regularly have. Vitamin C has powerful antioxidant properties to help protect the skin from oxidative damage caused by UV rays. Oranges also help improve skin hydration and promote better skin healing. One can add lemons, lime, and grapefruits to their daily meal plan. Further, tomatoes are also good sources of citric acid and provide lycopene, one of the essential nutrients for blocking oxidative damage and improving collagen strength. Citrus-rich fruits can be added to salads and daily meals.

Cruciferous vegetables
Broccoli is an antioxidant-rich vegetable that protects the skin cells from oxidative damage. It is also rich in vitamins A, C, and E, which help the skin regain the collagen and elastin lost due to sun exposure. Other leafy greens like kale, spinach, collard greens, and brussels sprouts help fight the inflammation that triggers skin damage. Cruciferous vegetables and leafy greens are also rich in folates, one of the essential nutrients that help repair the DNA of skin cells.

Foods with omega-3s
Healthy fats help protect the skin barrier and repair damaged cells, enhancing skin glow. Salmon, avocado, and nuts are loaded with healthy omega-3 fatty acids that promote skin health. Salmon and other fish oils can help counter inflammation and restore skin glow. Additionally, avocados improve skin hydration and fight inflammation. Walnuts and chia seeds are also loaded with omega 3s and boost the skin barrier to prevent further damage to the surface. One should consult a nutritionist to determine the amount of nutrient-rich foods one should have daily to get flawless skin.

Low-GI foods
Sugar is one of the major culprits of skin damage, as it breaks down collagen and elastin faster than the body can recover to restore a natural glow. Without these compounds, the skin quickly loses its structure, shape, and firmness. Fruits may also contain a lot of natural sugars that can trigger an imbalance in blood glucose levels. So, nutritionists recommend switching to low-glycemic index (GI) fruits and foods like cherries, grapefruits, apples, oranges, pears, plums, and strawberries. One can also choose from various beans and pulses with carbohydrate content. While digesting these foods, the body slowly releases carbs into the bloodstream without triggering an insulin imbalance that affects skin health.

Foods rich in selenium
Selenium is a powerful antioxidant that helps protect the skin from premature aging and UV damage. It also helps clear toxins and lower the risk of breakouts triggered by underlying oils and debris clogging skin pores. Some studies indicate selenium can lower the risk of chronic skin conditions. Broccoli, tomatoes, wheat germ, eggs, and fatty fish are good sources of selenium. Brazil nuts can also be combined with other nuts and seeds rich in vitamin E and omega 3s to promote better skin health.

Foods rich in curcumin
Turmeric is one of the most potent spices loaded with curcumin and can be easily incorporated into daily meals. Turmeric contains active antioxidants that can help repair the skin from both inside and outside. Adding turmeric in moderation in daily foods can prevent free radicals from causing oxidative damage to the skin. In addition, applying turmeric on dark spots, blemishes, and pigmentation can help the skin heal and restore its natural glow. Many studies support this hypothesis, although results may vary depending on the skin type.

Vegetables rich in carotenoids
Carotenoids have amazing anti-aging and skin repair properties. They are found in wholesome vegetables like sweet potatoes, carrots, squash, spinach, kale, and turnip greens. Carotenoids are categorized into beta-carotene, lutein, zeaxanthins, astaxanthin, and lycopene. These compounds have been shown to stimulate collagen and elastin production to repair the skin and restore its natural glow. Also, these compounds are rich in antioxidants that further protect the skin from inflammation and oxidative stress that diminishes skin glow.

Apart from the abovementioned excellent foods for flawless skin, it is also important to stay hydrated throughout the day and have at least 8 glasses of water. This is the recommended intake for adults. Water helps flush out all the toxins from the skin and the body and aids in cell repair. Even water-rich fruits like watermelon and cucumbers can increase water intake and boost hydration levels. With fewer toxins in the bloodstream, one can get glowing skin as freshly oxygenated blood circulates throughout the body. One should avoid caffeinated beverages, as they can trigger dehydration, leaving the skin dry.