Skin is one of the organs of the body that is important for you to maintain its health. Not only through care products, you can maintain healthy skin through nutritious food.
You should eat foods that contain vitamins and minerals that are important for the skin. Consumption of these foods regularly helps maintain healthy skin.
Some types of food, such as vegetables and fruits, can help white and bright skin so that you can appear more confident.
Here are a number of foods to brighten the skin that you can consume.
1. Kiwi
Kiwi fruit is one of the fruits that has a high vitamin C content.
A study in the International Journal of Dermatology (2010) showed that taking vitamin C for 12 weeks helped get rid of melasma or hyperpigmentation.
This means that vitamin C is able to brighten the skin. In addition, this vitamin C works as an antioxidant to ward off free radicals that cause skin aging.
To get optimal benefits, make sure you eat the skin of the kiwi which actually contains three times more antioxidant compounds than the flesh.
By eating kiwi with the skin, you can experience more benefits from this skin whitening food in fighting free radicals.
2. Tomato
Tomatoes that you usually find in salads or fresh vegetables are actually useful for making skin brighter thanks to the vitamin C content in them.
In addition to vitamin C, this food for bright skin contains lycopene compounds, which are a type of carotenoid that gives tomatoes their red color.
The lycopene in tomatoes will protect your skin from UV exposure and lower the risk of skin cancers, such as nonmelanoma skin carcinoma.
Lycopene will also increase the antioxidant status of the skin. This makes skin cells better able to fight free radicals from the environment.
3. Sunflower seeds
So far, you may only think of sunflower seeds or chives as snacks to fill your spare time.
But make no mistake, kuaci is useful for making your skin brighter thanks to the nutrients that are able to maintain skin health.
Sunflower seeds are high in vitamin E. Applying vitamin E directly to the skin, as in skincare products, helps protect the skin from UV damage.
In the end, the benefits of vitamin E will also help you in whitening dull skin.
In addition, there are other important ingredients in sunflower seeds, such as protein, selenium, and zinc which are good for skin health.
4. Almonds
Almonds and other nuts are delicious and contain important nutrients, including vitamin E, vitamin C, zinc, and selenium.
The content of omega-3 fatty acids, such as eicosapentaenoic acid (EPA) in almonds is also beneficial for skin health.
In one study, intake of 4 grams of EPA for three months helped increase the skin’s resistance to the effects of sunburn.
The reason is, skin that is exposed to the sun continuously can cause dull and dry skin, dark spots, and increase the risk of skin cancer.
Even so, avoid excessive consumption of nuts which can trigger side effects, such as stomach upset, flatulence, and allergies for some people.
5. Alpukat
Avocado is a fruit rich in healthy fats which is one of the food choices to whiten your skin.
These healthy fats are important in providing moisture and hydration to the skin. This can help your skin look younger and healthier.
In addition, avocados are high in vitamin C and vitamin E which are good for the skin.
The combination of vitamins C and E in studies has also been shown to show better efficacy for treating melasma.
