According to a study in the Russian Open Medical Journal, hyperpigmentation has been linked to iron, anemia, and vitamin B12 deficiencies. To minimize excess copper in your diet, which has also been associated with an increased risk of melasma, eat foods rich in iron as well as antioxidant elements such as vitamin C and vitamin E. Avocados, grapes, oranges, lemons, asparagus, sweet potato, and broccoli are among fruits and vegetables high in vitamin C and vitamin E. Vitamin B12, per U.K. Health Centre, is also effective in regulating pigment formation in the skin and reducing brown areas. Some melasma disorders, however, are caused by either too much or too little vitamin B12. Before taking extra vitamin B12, you should have a blood test or contact your dermatologist to discover whether you lack or have too much of it.
You should also balance your diet by appropriately portioning your food and drinks. For instance, your daily diet should consist of 33% of fruits and vegetables, 33% of bread, rice, and potatoes, and 17% of meat, fish, eggs, and beans. Milk and dairy products should make up only 17% of your daily meals, while fats and sugars should only account for 8%. In short, make an effort to consume foods that are high in nutrients but low in saturated fats, salt, and additives.
