Skin whitening is a common concern among people for cosmetic and dermatological purposes. A healthy diet always remains superior to artificial skin whitening and cosmetic products. Maintaining hydration and eating fresh fruits and vegetables prevent acne, reduce pigmentation, and provide skin-whitening properties
So, what is the safest option? A skin whitening diet plan is becoming one of the most effective ways of brightening skin tone and maintaining a healthy skin glow.
Get a skin-whitening diet plan from a Nutritionist today!
Can Food Affect Your Skin?
You are what you eat is a famous saying and there is a lot of truth to it. Just like the food we eat has an effect on all our body functions it affects our largest organ – the skin as well.
According to research, organic foods like fruits and vegetables high in vitamins and minerals can improve skin tone, and collagen production, and reduce skin inflammation. A healthy diet makes your skin fresh and removes toxins from the body.
Foods that have high sugar, salt, and fat and are heavily processed can cause inflammation in the body, leading to reduced skin quality. Such a diet can cause decreased skin elasticity, wrinkles, fine lines, and accelerated skin aging.
Which Food is Good for Skin Whitening?
It is essential to have a healthy diet to maintain your skin glow. Here are ten foods that can help you achieve a brighter skin tone in days:
1. Tomatoes for Skin Whitening
Tomatoes are rich in antioxidants, which can help protect your skin from damage and impart skin-whitening properties. Tomatoes contain beta-carotene, vitamin C, and vitamin E which have skin-smoothing properties as well. Lycopene in tomatoes lightens the dark and stubborn skin spots and brightens the skin tone.
Tomatoes are also known as a wonder food to reduce sebum production. This prevents the clogging of the skin pores to reduce white and blackheads.
You can add tomatoes to your diet by eating them raw or using them in savory. You can also make tomato juice alone or in combination with other fruits and vegetables.
2. Strawberries are good for Skin
Strawberry is a summer fruit that has plenty of benefits for maintaining healthy skin. The salicylic acid and omega-3 in strawberries make them a perfect fit for your skincare regime. These components help in reducing dark spots and skin pigmentation which helps in lightening the skin tone. Strawberries also contain Vitamin C, which provides an antioxidant effect. Vitamin C in strawberries boosts the production of collagen and reduces melanin synthesis in the skin. They are also known to remove dark spots from the skin giving it a radiant and even skin tone.
Read Also: Benefits of Strawberry for Skin
Strawberries can be included in your diet in plenty of ways. You can eat them as such or make their juice, smoothie, or a variety of desserts.
3. Fish Reduces Dark Skin Spots
Fish is a great source of omega-three fatty acids, which can help reduce hyperpigmentation spots in your skin. DHA in fish is known to reduce melanin production which directly results in skin whitening. Fish oil has similar skin-whitening properties.
Eat fish like salmon, tuna, and mackerel two to three times a week.
4. Super Seeds for Skin lightening
There are a number of super seeds including pumpkin seeds, chia seeds, and flaxseeds which have skin-whitening properties. Flaxseeds provide smoothness and moisturization to the skin. It reduces dark spots and acne. All these seeds contain essential vitamins such as Vitamin C and Vitamin E which help in reducing melanin pigment secretion. Vitamin E content in these seeds helps protect your skin from damage.
Read more about the benefits of Pumpkin seeds.
You can add these beneficial seeds to your diet by drinking them in water or sprinkling them on your salads and foods.
5. Avocados for Skin
Avocados are packed with healthy fats, which can help keep your skin looking plump and hydrated. Consumption of monosaturated fats in avocado helps in maintaining skin elasticity and reduces the wrinkle appearance. The vital Vitamins in avocados, like Vitamin C, and Vitamin E reduce skin damage and imparts a healthy, bright skin tone.
Eat avocadoes plain or add them to sandwiches and salads. You can also make Avacado dips to enjoy with fish, chicken, etc.
Also, read: Vegetarian Food for Glowing Skin
6. Dark chocolate:
Dark chocolate can work wonders for your skin. It contains antioxidants like flavonol, which can help protect your skin from sun and pollution damage. Dark chocolate helps reduce pigmentation by suppressing the production of melanin. It boosts collagen formation in the skin thus reducing the appearance of fine lines and wrinkles.
Magnesium in dark chocolate prevents sun damage and sunburn that helps in protecting the skin complexion. Caffeine and theobromine which are the key constituents of dark chocolate assist in keeping the skin toned.
Eat dark chocolate in moderation for its skin-whitening properties. Do not consume in excess as it may result in complications.
Read More about the benefits of Dark chocolate
7. Green tea:
Green tea is rich in antioxidants, which can help protect your skin from damage. Drink it plain or add it to smoothies and juices. It can remove toxins from the body that cause inflammation and lead to acne. Green tea contains polyphenols that protect the skin from damage and infections. Green tea generally exfoliates the skin and deeply cleans the skin pores containing dust and pollutants.
Make a habit of drinking green tea after every meal to get its enormous skin-whitening benefits
Read more about the Green tea Benefits for Glowing Skin
8. Water:
Drinking plenty of water throughout the day can help keep your skin hydrated and even-toned. Staying hydrated also increases the blood flow and removes toxins from the body which also leads to a glowing effect on the skin. Drinking plenty of water can help remove toxins from the body. This helps in making your skin less prone to acne and pimples.
Also Read: Cucumber water benefits
It is generally recommended to drink 7-8 glasses of water to maintain overall good skin. You can also add fresh fruit juices to your diet to keep your skin hydrated.
9. Yogurt:
Yogurt is packed with probiotics, which can help improve the appearance of your skin. Eat it plain or add it to smoothies and juices. Yogurt also contains lactic acid that helps remove acne scars and blemishes from the skin making it brighter and more even.
10. Nuts:
Nuts like almonds and walnuts are a great source of Vitamin E, which can help protect your skin from damage. Add them to your diet by eating them whole, or adding them to salads and yogurt.
These are just a few of the many foods that can help you achieve glowing skin. Incorporate them into your diet and see the difference for yourself!
One-Day Skin Whitening Diet Plan:
Here is a skin-whitening diet plan that you can follow to get a bright, shiny, and vibrant skin tone;
Breakfast
- Apple
- Yogurt
- Boiled Egg
- Toast
Mid-morning Snack
- Pomegranate fruit or juice
- Sunflower Seeds
Lunch
- Mix Salad (cucumbers, tomatoes, onions)
- Grilled Fish
- Chapati
Evening Snack
- Papaya or Guava
- Almonds
Dinner
- Fresh Salad (Carrot, beetroot, lettuce)
- Any Daal (Lentils)
- Rice
Conclusion
A skin-whitening diet plan is full of healthy and nutritious foods. Fresh fruits, vegetables, and a number of other healthy foods contain plenty of vitamins that help rejuvenate your skin, maintain hydration, and reduce the production of melanin, which is the pigment responsible for skin tanning. The best diet plan for skin whitening includes chocolate, green tea, fish, strawberry, etc which are rich in Vitamin E and C for reducing hyperpigmentation and boosting collagen synthesis.
To get a complete diet plan for skin whitening, book an appointment with the Best Dietician now.
FAQs
1. Which fruit is best for skin whitening?
Eating fruits that are high in Vitamin C is known to brighten skin tone and increase radiance. Some fruits that have high amounts of Vitamin C are guava, oranges, strawberries, papaya, and grapefruits.
2. Does diet lighten skin?
It has been observed that a diet that is high in vitamins, minerals, and antioxidants can help lighten the skin. Fruits and vegetables can improve uneven skin tone and hyperpigmentation, and reduce acne and skin aging.
3. Does curd whiten skin?
Curd has been used as a home remedy to whiten skin for a long time. It has lactic acid that acts as a skin-brightening agent and helps remove acne marks and blemishes which improves skin tone.