Improving skin tone and making it look fairer is a comprehensive process that requires a combination of healthy diet, scientific skin care and lifestyle adjustments. The following are some safe and effective methods, but it should be noted that **Skin tone is mainly determined by genes**. The goal of health should be to pursue even and translucent skin, rather than excessive pursuit of “whitening” or changing natural skin tone. --- ###**1. Diet adjustment: Nourish the skin from the inside out** 1. **Antioxidant foods** -**Vitamin C**: inhibits melanin production and promotes collagen synthesis. *Source*: Citrus fruits, kiwi, strawberries, broccoli, red persimmon peppers. -**Vitamin E**: Anti-oxidant, reduces UV damage. *Source*: nuts (such as almonds), seeds, spinach, avocado. -**Polyphenols**: Green tea (catechins), blueberries, dark chocolate, red wine (appropriate amount). 2. **Foods that promote skin metabolism** -**Vitamin A/β-carotene**: regulates keratin metabolism and improves dullness. *Source*: Carrots, sweet potatoes, pumpkins, dark green vegetables. -**Omega-3 fatty acids**: Reduce inflammation and strengthen the skin barrier. *Source*: Deep-sea fish (salmon, sardines), flaxseed, walnuts. 3. **Hydration and detoxification** -Drink 1.5-2L of water a day, with foods with high water content (cucumber, watermelon, celery). -Dietary fiber (whole grains, legumes) helps detoxify the intestines and reduces dark yellow skin tone. --- ###**2. Health products that can be considered (need to be selected carefully)** 1. **Vitamins** -**Vitamin C tablets**: The recommended daily amount is 100-200mg. Excessive amounts may cause diarrhea. -**Multivitamin B**: Especially B3 (niacinamide) can inhibit melanin metastasis. 2. **Plant extracts** -**Glutathione**: A powerful antioxidant, but the oral absorption rate is limited and it needs to be taken for a long time. -**Grape seed extract** (proanthocyanidins): Anti-ULTRAVIOLET damage. 3. **Collagen peptide** -It may improve skin elasticity, but it has limited effect on whitening. It needs to be combined with vitamin C to enhance absorption. ️️**Precautions**： - Avoid excessive supplementation (for example, excessive vitamin E may increase the risk of bleeding). -Pregnant women and patients with chronic diseases need to consult a doctor. --- ###**3. Misunderstandings to be avoided** 1. **Quick whitening products**: Whitening products containing hormones or heavy metals (such as mercury) can damage skin health. 2. **Excessive dieting or partial eating**: Malnutrition can cause dry and dull skin. 3. **Ignore sunscreen**: Ultraviolet rays are the main cause of dull skin tone, so you need to use SPF30+ sunscreen even on cloudy days. --- ###**Four, other key factors** 1. **Regular work and rest**: Lack of sleep can cause elevated cortisol and accelerate melanin precipitation. 2. **Gentle skin care**: Choose skin care products that contain niacinamide, tranexamic acid (coagulant acid), and arbutin. 3. **Reduce saccharification reaction**: Control a high-sugar diet (such as milk tea and desserts). The final product of saccharification (AGEs) can cause yellowing of the skin. --- ###**Summary** A healthy complexion is a reflection of overall health. A balanced diet, sun protection and scientific skin care are more important than simply pursuing “whiteness”. If the complexion suddenly darkens or is accompanied by other symptoms (such as fatigue), it is recommended to seek medical attention for endocrine or liver problems. Persevere patiently for 3-6 months before you can see the improvement from the inside out!