Improving skin tone and making it look fairer is a comprehensive process that requires a combination of diet, lifestyle habits, and possible supplements. Here are some scientific and safe suggestions to help you brighten your complexion in a natural way： --- ###**1. Improve skin tone through diet** 1. **Foods that inhibit melanin production** -**Vitamin C**: inhibits tyrosinase activity (a key enzyme for melanin production) while anti-oxidizing. **Recommended**: Kiwi, citrus fruits (oranges, lemons), strawberries, broccoli, and peppers. -**Vitamin E**: Protects the skin from oxidative damage and promotes cell repair. **Recommended**: nuts (almonds, walnuts), seeds (sunflower seeds), olive oil, avocado. -**Glutathione**: A powerful antioxidant that reduces melanin deposits. **Recommended**: Onion, garlic, asparagus, spinach, broccoli. 2. **Antioxidant foods** Reduce free radical damage and delay skin dullness. -**Polyphenols**: Green tea (catechins), blueberries, dark chocolate, red wine. -**Lycopene**: Cooked tomatoes, watermelons, papaya. -**beta-carotene**: Carrots, pumpkins, sweet potatoes (appropriate amount is required, excessive amount may make the skin yellow). 3. **Promote skin metabolism and repair** -**Raw materials for collagen synthesis**: Fish, eggs, legumes (rich in protein and amino acids). - **Zinc and vitamin A**: Promote keratin metabolism and improve dullness. **Recommended**: oysters, lean meat, dark green vegetables (spinach, kale). 4. ** Replenish blood and improve blood circulation** Anemia or insufficient qi and blood can cause a sallow complexion. -**Iron + vitamin B12**: Red meat, animal liver, black sesame seeds, spinach. -**Red dates and wolfberries**: In the theory of traditional Chinese medicine, they can replenish qi and blood and help improve complexion. 5. **Avoid foods that aggravate dullness** -A high-sugar diet (accelerates the glycation reaction and makes the skin yellow). -Foods that are high in oil, salt, and processed foods (increase the risk of inflammation). -Photosensitive foods (such as celery, coriander, lemon peel, etc.) need to strengthen sunscreen after consumption. --- ###**2. Health products that can be considered (need to be selected carefully)** 1. **Vitamin C supplement** -The recommended daily dose is 500-1000mg. Excessive doses may cause diarrhea. -Choose a sustained-release type or a natural extract (such as coniferous cherry source). 2. **Glutathione (Glutathione)** -The oral absorption rate is low, and it can be combined with vitamin C to enhance the effect, or choose the liposome form. -Note: Long-term persistence is required, and the effect varies from person to person. 3. **Grape seed extract** - Contains proanthocyanidins, which have strong antioxidant capacity and may brighten skin tone. 4. **Collagen peptide** -Small molecule collagen may improve skin elasticity, but it has limited effect on whitening and needs to be combined with other nutrients. 5. **Other** -**Niacinamide (vitamin B3)**: It inhibits the transport of melanin, and it is more effective to choose topical skin care products. -**Probiotics**: Regulate intestinal health and reduce skin dullness caused by toxin accumulation. **Precautions**: Health care products must be used under the guidance of a doctor or nutritionist to avoid overdose or drug interaction. --- ###**3. Synergy of Living habits** 1. **Strict sun protection** -Ultraviolet light is the main cause of dull skin tone, and physical sun protection (hat, sunshade) + sunscreen (SPF30+) is essential. 2. **Moderate exfoliation** -Regularly use gentle exfoliating products (such as fruit acid and salicylic acid) to remove aging cells on the surface and brighten skin tone. 3. **Moisturizes and repairs the barrier** -Lack of water on the skin can increase dullness. Use skin care products containing hyaluronic acid and ceramide. 4. **Adequate sleep and decompression** - Staying up late can cause elevated cortisol and accelerate melanin production. It is recommended to get 7-8 hours of quality sleep a day. 5. **Moderate exercise** -Promote blood circulation, help metabolize waste, and make the skin translucent. --- ###**Fourth, important reminders** -**Skin tone is dominated by genes**: Healthy skin tone is more important than paleness. Avoid excessive pursuit of ”whiteness" and ignore health. -**Be wary of quick-acting products**: Whitening products containing hormones or heavy metals may cause serious side effects. -**Comprehensive conditioning**: Diet + sun protection+ work and rest are fundamental, and health care products are only used as an aid. Through the above methods, the complexion will gradually become even and translucent, but it needs to be patient for at least 3-6 months. If you have skin diseases (such as melasma and pigmentation after inflammation), it is recommended to consult a dermatologist.