Foods for brighter skin should be part of a summer routine to help prevent darkening and reduce the appearance of sunspots, dermatologists and nutritionists say.
6 foods for brighter skin this summer
1. Lemon
Lemon is rich in vitamin C, an antioxidant that supports collagen production and can help reduce skin pigmentation. Vitamin C can help limit melanin production, the American Academy of Dermatology says, which may improve skin brightness over time.
Dietitians at the Academy of Nutrition and Dietetics note that lemon is acidic and can irritate an empty stomach, so avoid drinking concentrated lemon juice on an empty stomach. Because citrus can erode tooth enamel, use a straw or rinse your mouth after drinking lemon water.
2. Nuts
Tree nuts and seeds provide unsaturated fats and vitamin E, both linked to skin health. Vitamin E and healthy oils act as antioxidants, the U.S. Department of Agriculture nutrition database shows, and they help protect cells from free radical damage.
Because nuts are calorie dense, control portion size to avoid excess calories. Also check labels for added salt or sugar from roasting and flavoring, which can offset the benefits.
3. Tomato
Tomatoes contain lycopene, a carotenoid with antioxidant properties that research and public health summaries say can help protect skin from sun damage. Including tomatoes in the diet may support overall skin tone and reduce inflammation after sun exposure.
Because very high intake of carotenoids can slightly tint the skin, eat tomatoes in moderation as part of a varied diet, the Harvard T.H. Chan School of Public Health advises.
4. Green tea
Green tea is a source of catechins and polyphenols, antioxidants that lab studies show can reduce oxidative stress in skin cells. The Mayo Clinic notes that these compounds have protective effects that may complement topical sun protection.
Remember that green tea contains caffeine, so limit intake late in the day to avoid sleep disruption.
5. Soy
Soy foods supply protein and isoflavones, plant compounds that some studies link to improved skin elasticity and reduced redness. Nutrition researchers at the Harvard T.H. Chan School of Public Health report that soy may support skin structure and help slow signs of aging.
People with kidney or liver conditions, or those on certain medications, should check with a physician before increasing soy intake markedly.
6. Dark chocolate
Dark chocolate with high cocoa content contains flavanols, antioxidants that laboratory and clinical research suggest can help protect skin from ultraviolet damage and support hydration. Choose bars with at least 60% cocoa to maximize flavanol content, nutritionists recommend.
Because chocolate contains sugar and calories, enjoy it in small amounts as part of a balanced diet.
How to use these foods in a skin brightening plan
Foods for brighter skin work best as part of an overall approach that includes daily sunscreen use and topical skin care. Sunscreen remains the most important step, the American Academy of Dermatology says, and dietary measures are a complement rather than a replacement.
Try adding a serving of fruit or vegetables and a small portion of nuts or dark chocolate to daily meals, swap in green tea for one cup of coffee, and include soy or other lean proteins across the week to support skin from the inside out.
When to check with a professional
If you have medical conditions, allergies, or take prescription medications, consult a dermatologist or a registered dietitian before making major changes to your diet. A dermatologist can advise on medical-grade treatments for stubborn dark spots, while a dietitian can tailor a nutrition plan to your health needs.
For summer skin care, combine topical protection with diet to get the most benefit from foods for brighter skin, experts say.
