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.
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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.
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.
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.
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