what to eat to remove dark spots on face what to eat to remove dark spots on face

What to Eat to Remove Dark Spots on Face?

How many times have you seen pictures of flawless skin in magazines and wondered what it’s like to have skin like that? Magazines, social media, and television ads have brainwashed us into thinking that models have skin like that, which everyone should aim to achieve.

While in “reality,” it’s the complete opposite. Dark spots, acne, acne scars, dark circles, textured skin – all of these are normal, and everyone faces them (even high-end models).

So instead of comparing your skin to others, you can take certain measures to improve your skin’s health.

And how to do it? With consistent skincare, understanding ‘what to eat to remove dark spots on face’ and adding them to your diet. Many studies link a well-balanced diet’s importance to skin health. Our skin is our largest organ, and what we put into our body will be reflected in the skin. Improving the quality of nutrition is very important, as good nutrition equals good skin and hair. To achieve healthier skin, the secret is to keep the diet rich in antioxidants 1and vitamins.

In this article, we will learn about dark spots and what to eat to remove dark spots on face.

1) What are Dark Spots?

Dark spots, also known as hyperpigmentation or age spots, occur when the skin produces too much melanin. Thus the affected areas on the skin become more pigmented than the rest of the face. The color of the spots ranges from light brown to black spots. Dark spots are commonly seen on the shoulders, back, face, etc.

2) How Common are Dark Spots?

Dark spots are very common skin conditions and can develop at any age. However, few people are at a higher risk for dark spots like:

• people who are above 50

• having greater sun exposure

• women who are pregnant

• people with fairer skin tone

3) Causes of Dark Spots

There are so many different causes for dark spots:

3.1) Sun damage– People develop dark spots when exposed to harmful UV rays2 for long or on tanning beds.

3.2) Hormonal changes– Hormones can trigger the overproduction of melanin which is why pregnant women are often at risk for hyperpigmentation3.

3.3) Certain Medication– The side effects of certain medicines can result in pigmented skin and dark spots.

3.4) Inflammation– Inflammation on the skin (like acne or eczema4) may result in hyperpigmentation.

3.5) Diabetes– Diabetes can also cause certain skin cells to produce more melanin, causing dark spots on the face.

MUST READ:- 9 Acne Spot Treatments for a Healthy Skin

4) What to Eat to Remove Dark Spots on Face? – 10 Amazing Foods to Add to Your Diet

Now that we know why dark spots develop, we will learn how to get rid of dark spots. Even though getting rid of those stubborn dark spots is not easy, combining a good skincare routine and a healthy lifestyle can dramatically improve your skin health.

4.1) Drinking Water:-

What to eat to remove dark spots on face
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Dehydration is the cause behind many skin problems like dryness, flakiness, and damaged skin barrier. Drinking enough water helps remove toxins from the body, aids digestion, and helps maintain proper gut health, thus revealing glowing skin. Studies have shown that drinking water also encourages healthy circulation. This increased blood flow to the skin helps to even out skin complexion and tone.

4.2) Berries:-

Berries are one of the healthiest food you can add to your diet. Berries consist of blackberries, strawberries, raspberries, blueberries, cranberry, and mulberry, each having many health and skin benefits.

Berries are a powerhouse of vitamin C, vitamin A, vitamin K, tannins, antioxidants, and folic acid5. Antioxidants help to overcome free radicals and stop dark spots, fine lines, and wrinkles from appearing.

Blueberries are particularly high in vitamin C and anthocyanins6, which promote collagen production and the formation of healthy skin cells.

You can also make your DIY facemask using berries. The anthocyanins in berries, particularly blueberry, help prevent collagen breakdown when applied topically. Face masks made with strawberries also help eliminate dark spots, as strawberries are great exfoliators. Strawberries contain alpha hydroxy acids like salicylic acid, which exfoliate away dead skin cells from the surface of the face, revealing the new skin cells underneath.

4.3) Lemons:-

What to eat to remove dark spots on face
Photo by Julia Zolotova on pexels, copyright 2018

Lemons are rich in vitamin C, magnesium, potassium, and antioxidants that benefit the skin. Drinking honey and lemon in warm water first thing in the morning flushes all the toxin from the body and thus help to maintain radiant skin.

Lemon juice also contains citric acid that has exfoliating qualities and helps wash off dead skin. Lemon juice also has bleaching properties which help lighten those pesky black spots on the face when applied topically.

4.4) Buttermilk:-

Buttermilk is a fermented dairy product. It also consists of a variety of vitamins, probiotics, and minerals. Probiotics are necessary for a healthy gut, which equals brighter skin.

Buttermilk is rich in lactic acid, and the application of buttermilk on the face lightens dark spots, acne, and blemishes.

4.5) Aloe Vera:-

What to eat to remove dark spots on face
Photo by Tara Winstead on pexels, copyright 2021

Aloe vera, or the “wonder herb,” has many health benefits. Aloe vera juice contains antioxidants, vitamins A, B, C, and E, and minerals that relieve many skin conditions.

Aloe vera has many skin-nourishing properties. It contains certain compounds like aloesin and aloin, which fades dark spots and pigmentation when aloe vera gel is applied to the spots regularly. Even aloe vera juice works amazing for the skin’s health.

4.6) Sweet Potatoes:-

Sweet potatoes are a rich source of vitamins A, B6, and C, fibers, a variety of minerals, and antioxidants. The high levels of beta-carotene in sweet potatoes nourish the skin and effectively work to stop discoloration, giving the face a natural glow. Sweet potatoes are a rich source of anthocyanins that prevent dark spots and blemishes.

4.7) Salmon:-

What to eat to remove dark spots on face
Photo by Validate Van on pexels, copyright 2018

Another nutritious food you can add to your diet is salmon. Salmon is packed with an omega-3 fatty acid, eicosapentaenoic acid, which helps prevent acne, prevents collagen breakdown, and maintains the skin’s hydration level. Salmon also has high amounts of vitamin D with photo-protective properties that can help protect the skin from the harmful effects of UV rays that trigger the formation of dark spots.

4.8) Papaya:-

Papaya is packed with vitamins A, B, C, and K, magnesium, and calcium. Vitamin A in papaya boosts the immune system, fights against inflammation, and prevents age spots. Vitamin C helps collagen synthesis, protects the skin from age accelerators, and repairs damaged tissues.

Papaya has an enzyme called papain that has exfoliation properties. Ripe papaya helps remove dark spots and melasma when regularly applied to the face.

4.9) Tomatoes:-

What to eat to remove dark spots on face
Photo by PhotoMIX Company on pexels, copyright 2016

Tomatoes are a wonderful vegetable that has many skin protective and healing properties. They are a rich source of vitamins A, B, C, potassium, and magnesium. But their high water content (mostly 95% water and 5% fiber and other minerals) makes them the perfect hydration dose for your diet. Tomatoes also contain high amounts of lycopene which protects the skin from sun damage, in turn, the formation of dark spots.

Regular application of face masks made of tomatoes keeps acne at bay, lightens pigmentation, evens out the complexion, and gives the face a natural glow.

4.10) Kale:-

Kale is a densely nutritious vegetable with high levels of vitamins and minerals. The vitamin K in kale helps diminish the appearance of dark circles and wrinkles; vitamin C helps in collagen formation and keeps free radicals in check. The omega 3 and omega 6 fatty acids found in kale help to keep skin inflammation (which may further lead to pigmentation) under control. Kale also promotes new cell generation and heals acne scars making a face appear supple, plump, and youthful.

5) Food to Avoid

Eating too many sugary foods and drinks hurts your skin and have many health risks. Acne breakout, pimples, pigmentation, premature aging, dull and lifeless skin – you name it. So, avoiding these foods is better if you wish to achieve clear skin.

Other food items to avoid include fried food and food containing too much soy.

6) How to Prevent the Formation of Dark Spots?

Prevention is always better than cure.

Even though dark spots are not always preventable (such as due to hormonal changes during pregnancy), there are some tips you can follow:-

6.1) Use sunscreen of SPF 30+ or above every day, even when the sky is cloudy or when you’re staying indoors. Reapply the sunscreen every 2-3 hours.

6.2) Wear hats, sunglasses, and umbrellas to protect the skin from the harmful effects of sun rays.

6.3) Avoid being in the sun in the afternoon (between 10 am-4 pm ) when the sun rays have the highest impact on the skin.

6.4) Developing a healthy skincare routine and following it consistently.

However, if there is no change in your skin even after lifestyle changes and consistent skin care, it’s better to contact a dermatologist, as they will provide you with the best solution to your skin concern.

  1. Urban, Philip, et al. “Assessing the risks of bleeding vs thrombotic events in patients at high bleeding risk after coronary stent implantation: the ARC–high bleeding risk trade-off model.” JAMA cardiology 6.4 (2021): 410-419. ↩︎
  2. Park, Hea‐Lim, et al. “Retina‐inspired carbon nitride‐based photonic synapses for selective detection of UV light.” Advanced Materials 32.11 (2020): 1906899. ↩︎
  3. Nautiyal, Avni, and Sarika Wairkar. “Management of hyperpigmentation: Current treatments and emerging therapies.” Pigment cell & melanoma research 34.6 (2021): 1000-1014. ↩︎
  4. Thyssen, Jacob P., et al. “Guidelines for diagnosis, prevention, and treatment of hand eczema.” Contact Dermatitis 86.5 (2022): 357-378. ↩︎
  5. Shulpekova, Yulia, et al. “The concept of folic acid in health and disease.” Molecules 26.12 (2021): 3731. ↩︎
  6. Enaru, Bianca, et al. “Anthocyanins: Factors affecting their stability and degradation.” Antioxidants 10.12 (2021): 1967. ↩︎



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