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Include these foods regularly: Sulphur-Rich Foods (Provide Cysteine) Garlic and onions Cruciferous vegetables broccoli, cauliflower, cabbage, kale Eggs (if you consume them) Legumes dal, chickpeas, rajma Vitamin C-Rich Foods (Support Recycling) Amla (Indian gooseberry) one of the richest natural sources Guava, oranges, lemons Bell peppers (capsicum) Tomatoes Selenium Sources Brazil nuts (just 1-2 per day is sufficient) Sunflower seeds Mushrooms Brown rice Foods Rich in Glutathione Itself Spinach and other dark leafy greens Avocado Asparagus Okra (bhindi) Turmeric (haldi) also supports the glutathione enzyme system Pro tip: Cooking reduces glutathione content in foods

Products that deserve extra caution include: Skin-lightening or whitening products Brightening creams and anti-dark spot formulas Permanent hair dyes, especially those containing para-phenylenediamine, or PPD Fragrance-heavy cosmetics and after-sun products Rubber, adhesive, and occupational chemical exposures Unregulated imported creams with unclear ingredient lists Products that cause burning, itching, redness, or peeling but are still used repeatedly because beauty is pain, which is a terrible dermatology policy Hydroquinone and related compounds deserve special attention