30 Types of Foods That Help Brighten Skin

30 Foods That Help Brighten Skin

Do you know, to have a beautiful healthy skin Need full care from the inside out? What you eat and drink has a huge effect on your skin. Therefore, always pay attention to your daily meals to ensure adequate supply of necessary nutrients for the body. 

So how is it that we so often forget to teach respect by respecting the children themselves? What to eat to have bright white skin shining? And Miss Tram - Natural Beauty Center Refer to the following 30 extremely wonderful foods.

30 Foods That Help Brighten Skin


Orange family fruit

Citrus fruits
Citrus fruits

Citrus fruits such as oranges, lemons, and grapefruits are rich in vitamin C – this is an important source of vitamin that stimulates the body to synthesize. collagen, improve skin texture and help skin become smooth, bright white.


Strawberries, blueberries, raspberries are extremely rich in vitamins and antioxidants, which help increase resistance and effectively reverse signs of aging. As a result, the skin will be healthier, brighter and more youthful. 


Pineapple is an extremely low energy fruit, rich in vitamins (vitamins C, B1, B2, Ca, Phosphorus, Fe, Cu) and fiber. Therefore, this fruit is extremely good for the skin and skin tone when you use it every day.


Pomegranate - food to help whiten skin effectively
Pomegranate - food to help whiten skin effectively

Pomegranate is rich in vitamins A, C and especially vitamin E - a very good vitamin for the skin, effective against the skin aging process. In addition, eating pomegranate regularly also helps you to improve your bust significantly.

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Apples contain many vitamins A, C, E and are rich in minerals (iron, potassium, phosphorus, magnesium, ..). Eating apples every day is not only good for health and physique but also stimulates the body to produce collagen and elastin - making the skin smooth and rosy.


Avocados are rich in vitamin E and healthy fats – making the skin softer and brighter. This fruit also works to protect the skin from damage caused by the sun – effectively preventing melasma and other signs of aging.


eat watermelon everyday
Should use melon every day on a hot summer day ngày

Watermelon is a lot of water, vitamins and minerals, helps to increase moisture and nourish the skin from the inside. This fruit is also very effective in soothing sunburned skin.

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Honey lemon

A cup of warm water mixed with lemon and honey in the morning is not only very good for health, but also provides adequate moisture and nutrients for the skin for a long day. 


Drinking soy milk is good for the skin
Drinking soy milk is good for the skin

Soy milk contains isoflavones – a compound that can improve skin dryness and stimulate collagen production effectively. As a result, your skin will be brighter and smoother when drinking this milk every day.

Fresh milk

To drink a cup of fresh milk No sugar every day not only provides calcium for the body but also helps to make the skin whiter and smoother. Because fresh milk is rich in vitamins A, B12, B2 and micronutrients such as iron, magnesium, phosphorus, protein.

Fresh coconut water

Use fresh coconut water
Use fresh coconut water

A cup of coconut water a day will bring about a hydrating effect – making the skin surprisingly smooth. Not only for the face, coconut water also helps to enhance eyesight, increase the body's resistance extremely effectively.

Green tea

Green tea is an ingredient rich in antioxidants, which helps prevent aging and protects the skin against the negative effects of the environment extremely effectively. Not only that, a cup of green tea water every day also helps to provide moisture and helps to make the skin brighter and smoother.


The famous red wine contains resveratrol - which has the effect of preventing the aging process and protecting healthy, smooth skin. Therefore, often add this drink to your menu.

Fruit juice

Fruit juice
Fruit smoothies - An indispensable drink for women

Any fruit contains many vitamins that are good for health and skin. Therefore, you can add to the menu every day a different smoothie.

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Tomato is an extremely good fruit for the skin because it contains a lot of vitamin C and carotenoids (including lycopene) - which protect the skin from the sun and prevent the signs of aging effectively.

Sweet potato

Sweet potato
Sweet potatoes are really beautiful to help beautiful skin, bright white

Sweet potatoes are a great source of beta-carotene - this is an antioxidant active, which helps prevent the aging process and effectively protects the skin against negative environmental influences. As a result, your skin will be younger and smoother with regular use of this food source.

Bell pepper

Just like sweet potatoes, bell peppers are an excellent source of beta-carotene. This is also a rich source of vitamin C, which helps boost collagen synthesis, improving skin firmness and radiance.


Use broccoli in daily meals

Broccoli is rich in vitamins A, C and minerals important for skin health such as zinc, iron, and carotenoids - which help keep skin healthy, white and effectively prevent signs of aging on the skin.


Spinach is considered the "king of food" among vegetables, because they are rich in vitamins C, D, A, E, K, minerals and omega 3 fats. Therefore, this food source is very good. Benefits for health, helps to replenish blood, strengthens resistance and also helps skin to be fresher when used daily.


Like sweet potatoes and bell peppers, carrots are rich in vitamins and beta-carotene. This food source is extremely beneficial for health and skin. However, you should only use it regularly every week, not eating too many carrots because it will cause jaundice.

Red pumpkin

Red pumpkin
Pumpkin is not only good for the brain but also helps to improve the skin

Pumpkin is considered a nutritious food source because it contains almost all important nutrients for the body and skin. Therefore, regularly add pumpkin to the menu every day.


Okra is rich in protein, vitamins, fiber, folic acid, minerals and antioxidants (such as beta carotene and lutein). This food source is not only good for health, but also helps to make the skin healthier and firmer.

Foods Rich in Protein, Fat

Lean meat

Provide enough lean meat in the diet

Lean meat is high in protein, iron, zinc and low in fat. This food source plays an essential role in creating and maintaining muscles and tissues in the body. Thanks to that, the skin is also firmer and more rosy from the inside.


Tofu is a particularly viable protein option if you avoid animal foods. This food source also contains a number of minerals and isoflavones – which help keep the skin healthy and whiter from within.

Shrimps and crabs

Use shrimps and crabs
Use shrimps and crabs

Shrimp and crab are extremely rich in protein and calcium. In addition, they also contain many B vitamins and minerals (calcium, zinc, iron, copper, potassium ...) - help the body stay healthy and strengthen the skin's resistance.

Fatty fish

In addition to protein, fatty fish such as salmon, mackerel, and tuna contain a lot of vitamins and omega 3. These substances have the ability to regenerate the structure of the skin, help protect cells, moisturize the skin, prevent Very effective in preventing skin cancer.


Nuts are always appreciated for skin health

Nuts such as walnuts, almonds and legumes are all rich in vitamin E, omega 3, omega 6 and powerful antioxidant compounds. These active ingredients are all essential and extremely beneficial for skin health.

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Other Foods


Eating yogurt regularly not only improves the digestive system and increases resistance, but can also help keep the skin healthy and whiter. Because this food source is rich in vitamins, amino acids and extremely low in fat.

Whole grains

foods to help whiten skin
Whole grains

Whole grains are rich in vitamins, fats and nutrients – regular use of this food source will help keep skin healthy and can improve the condition of acne-prone skin.

Turmeric starch

foods to help whiten skin
Use turmeric powder

Turmeric is considered a “superfood” because it is rich in antioxidants, especially curcumin. Not only prevent many diseases for the body, these active ingredients also help remove dark spots and help the skin to be rosy quickly.

To have a healthy and fresh skin, you need to establish a healthy diet and full of nutrient groups. Because in addition to external skin care steps, the addition of nutrients from the inside has a great influence on the health of the skin. Hope the above sharing of Miss Tram - Natural Beauty Center will be useful to you. Wish you always have the best healthy body and skin!

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