1. Fruits and vegetables: Eat more fruits and vegetables rich in antioxidants, such as strawberries, blueberries, pomegranates, tomatoes, carrots and spinach. They help reduce free radical damage, provide vitamin C and other nutrients, and are beneficial to skin health.

2. Nuts and seeds: Eat nuts and seeds rich in healthy fat and vitamin E, such as almonds, walnuts, flaxseed and sunflower seeds. Vitamin E is an antioxidant, which helps to protect the skin from damage.

3. High-fiber foods: Choose high-fiber foods, such as whole grains, oats, brown rice and beans. These foods help to maintain intestinal health, provide vitamins and minerals, and promote overall health and skin luster.

4. Fish: Fish rich in Omega-3 fatty acids, such as salmon, sardines, cod, etc., help to maintain skin elasticity and moisture and have anti-inflammatory effects.

5. Green tea: Drinking green tea is rich in antioxidants and tea polyphenols, which helps to reduce free radical damage and has anti-inflammatory and anti-aging effects.

6. Adequate water: Keeping a good water intake and drinking enough water will help maintain the water balance and health of the skin.

Besides diet, you should also pay attention to the following matters:

-Avoid overexposure to the sun, and use appropriate sunscreen products to protect the skin from ultraviolet rays.

-Avoid smoking and drinking, which may have a negative impact on skin health.

-Establish healthy living habits,

Including adequate sleep, stress reduction and regular exercise.

The following is an example of a whitening three-meal plan:

Breakfast:

-Mixed fruit oatmeal: Mix oatmeal with milk or yogurt, and add some fresh mixed fruits, such as blueberries, strawberries and pomegranate seeds. Oats contain fiber and vitamin E, and miscellaneous fruits are rich in antioxidants and vitamin C, which help to provide energy and promote skin health.

Snacks in the morning:

-Nuts and fruits: Choose a handful of mixed nuts, such as almonds, walnuts and sunflower seeds, with a fresh fruit, such as apples, grapes or oranges. Nuts provide healthy fat and vitamin E, while fruits provide vitamin C and antioxidants.

Lunch:

-Baked salmon with rainbow vegetables: Bake a slice of salmon with rainbow vegetables such as carrots, colored peppers, broccoli and cauliflower. Salmon is rich in Omega-3 fatty acids, which helps to maintain skin elasticity and moisture. Rainbow vegetables provide vitamins and minerals, which are beneficial to skin health.

Afternoon snacks:

-Green tea and graham crackers: Enjoy a cup of green tea and some graham crackers as afternoon snacks. Green tea contains tea polyphenols, which have antioxidant and anti-inflammatory properties. Graham crackers provides fiber and energy.

Dinner:

-Roasted chicken breast with roasted vegetables: roast a chicken breast with roasted vegetables such as onion, eggplant, cauliflower and tomato. Chicken breast is a low-fat and high-protein choice, and roasted vegetables provide vitamins and antioxidants.

Evening snacks:

-Blueberry Nut Greek Yogurt: Enjoy a bowl of Greek Yogurt and add some fresh blueberries and chopped nuts, such as almonds or walnuts. Greek yogurt is rich in protein and calcium, and provides blueberries and nuts.

Antioxidants and healthy fats.