Pigmentation kam hone k liya kiya kiya karna parta hai ??||mai kiya henaa lagati hun or kaise?

Описание: A pigmentation-reducing diet focuses on antioxidant-rich foods to combat free radicals, Vitamin C for brightening, and Omega-3 fatty acids to lower inflammation. Key foods include citrus fruits, leafy greens, nuts, seeds, and fatty fish, while avoiding processed foods and high-glycemic carbohydrates. Consuming water-rich fruits like cucumber and watermelon helps maintain hydration.
Essential Pigmentation-Fighting Foods
Vitamin C (Brightening): Citrus fruits (oranges, lemons), papaya, and kiwi help lighten skin and reduce dark spots.
Antioxidants & Glutathione Boosters: Berries, green tea, spinach, garlic, and broccoli reduce oxidative stress and melanin production.
Beta-carotene & Vit A (Rejuvenation): Carrots and sweet potatoes promote cell turnover.
Healthy Fats (Omega-3s): Salmon, walnuts, chia seeds, and flaxseeds nourish skin and reduce inflammatory pigmentation.
Lycopene (Sun Protection): Tomatoes act as natural sun protection, reducing UV-induced spots.
Actionable Daily Diet Plan
Morning: Beetroot and carrot juice (skin brightening).
Breakfast: Avocado toast with walnuts or oatmeal with berries.
Lunch: Quinoa with roasted veggies, spinach, and grilled fish (salmon/mackerel).
Snack: A handful of almonds or a papaya bowl.
Dinner: Stir-fried asparagus with mushroom or lentils.
Do's






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