Things to Eat in Order to Make Your Skin Lighter

Written by m. shayne arcilla
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Things to Eat in Order to Make Your Skin Lighter
A clear and bright complexion is a sign of health. (what a face image by Kelly Kane from

Having light--nearly white--skin is a standard of beauty in Chinese and most Asian cultures. Traditional Chinese Medicine even has a list of recommended foods to promote skin whitening. However, there is no magic diet that will make your skin whiter. Rather, foods that promote healthy skin can result in a brighter, clearer, and even glowing appearance that effectively creates a lighter complexion.


Foods packed with antioxidants such as vitamin A, C, and E help promote healthy skin by fighting off free radicals that damage cells and therefore cause premature ageing. Foods rich in antioxidants include any member of the citrus family, legumes, nuts and seeds, berries, pomegranate, apricots, prunes and dates, spices such as cinnamon and oregano, and vegetables such as spinach and bell peppers.

Things to Eat in Order to Make Your Skin Lighter
Pomegranate is an antioxidant power food. (sliced pomegranate image by Eric E from


Brazil nuts are especially rich in selenium, which helps increase the body's production of glutathione. Glutathione is best known as the antioxidant present within every cell and therefore plays an important part in fighting off free radicals to prevent cell damage. Glutathione is also found in most skin whitening products. Other foods rich in selenium include tuna, beef, walnuts, eggs, cottage cheese, and turkey.

Things to Eat in Order to Make Your Skin Lighter
Brazil nuts are rich in selenium. (Brazil Nuts image by TMLP from

Vitamin B-Complex

B-complex vitamins are essential for healthy skin. Biotin (vitamin B7) forms the basis of skin, hair and nail cells, whereas niacin (vitamin B3) is an anti-inflammatory agent. Avocadoes are jam packed with niacin, containing 3.8 mg or 27 per cent of your daily need. Other B-complex-rich foods include salmon, beans, beets, sunflower seeds, peanuts, red meat, eggs, and dairy products.

Things to Eat in Order to Make Your Skin Lighter
Avocado is rich in essential oils and B-complex vitamins such as niacin. (avocado image by Maria Brzostowska from

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