The following content is for reference only and cannot replace the advice of professional doctors or nutritionists. Skin color is mainly affected by genetics, endocrine, environment (especially ultraviolet rays) and other factors, and "whitening" or "brightening skin color" often refers to reducing pigmentation, even skin color and increasing skin radiance. The following are some suggestions that may indirectly improve skin condition through diet and health care: 1. Balanced diet • Eat more foods rich in antioxidants, such as vegetables of various colors (dark green, red, orange, etc.) and fruits (citrus, strawberries, blueberries, etc.), which help fight free radicals, slow down skin aging, and prevent spots caused by ultraviolet rays. • Increase the intake of vitamin C. Vitamin C is not only an antioxidant, but also promotes collagen synthesis, which helps repair damaged skin and even skin color. Oranges, lemons, kiwis, strawberries and red peppers are all good choices. • Maintain a reasonable protein intake. High-quality protein helps repair and renew skin cells. You can take fish, poultry, soy products, nuts, etc. in moderation. 2. Essential fatty acid supplementation • Omega-3 fatty acids (found in deep-sea fish, flax seeds, walnuts, etc.) are helpful in fighting inflammation and maintaining skin barrier function, and help keep the skin hydrated and elastic. 3. Adequate water intake • Drinking enough water every day helps to excrete toxins from the body, maintain the metabolism and repair function of skin cells, and make the skin look healthier and brighter. 4. Certain health products or supplements • Vitamins: In addition to vitamin C, you can also consider supplementing vitamin E and B vitamins in appropriate amounts to help with anti-oxidation and improve skin condition. • Collagen, hyaluronic acid: Some studies and user feedback show that oral collagen or hyaluronic acid may help improve skin elasticity and moisture, making the skin more radiant, but the effect varies from person to person. • Glutathione: Glutathione is believed to help with anti-oxidation, and some health products advertise that it can whiten the skin, but relevant scientific research is not yet sufficient. It is recommended to understand it clearly and consult a professional before use. 5. Additional suggestions • Sun protection: Although diet or supplements can improve the overall condition of the skin to a certain extent, avoiding UV damage is the most important measure to prevent pigmentation and skin aging. Take good sun protection before going out and try to reduce sun exposure. • Lifestyle habits: Ensuring adequate sleep, moderate exercise and good emotional management are also key to skin health, because these factors will affect the skin's metabolism and repair ability. In short, through diet and proper health supplements, skin health can be improved to a certain extent, making the skin look brighter and more even. However, it should be noted that everyone's physique and skin condition are different, and the effect varies from person to person; at the same time, you should avoid relying on a single "whitening" product or overusing health supplements. For any new health product or supplement recommendations, you should first consult a doctor or nutritionist to ensure safety and suitability for your health status.