How to Remove Dark Spots? 6 Foods to Fade Spots + 2 TCM Recipes!

How many methods have you tried to remove dark spots? Fading spots is a common concern for many middle-aged women. However, if proper skincare starts at a young age, it’s possible to prevent the formation of pigmentation and dark spots.

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Effective Spot Removal Starts with Understanding the Causes of Dark Spots

There are countless methods for removing spots. To know whether a method is suitable for you, the first step is to understand what causes the spots on your face. Since there are numerous causes, and multiple factors may occur simultaneously, fading spots can be even more challenging. Pay attention to the following common causes of pigmentation and factors that can worsen it.

Cause 1: Genetics

Genetics is one of the most important factors in the formation of dark spots. Many removal methods may not fully address pigmentation caused by hereditary factors. Spot formation is linked to chromosomes, and freckles are a type of pigmentation strongly influenced by genetics. You’ve likely seen children inherit their parents’ freckles, so if your family has a history of dark spots, you may also be prone to them.

Cause 2: Stress

Stress activates pigment-producing cells, which is why many spot removal methods emphasize relaxation. Chronic stress accelerates adrenaline secretion and disrupts metabolism, depriving the skin of essential nutrients. This leads to melanin deposition and the formation of dark spots.

Cause 3: Excessive Skin Friction

A key principle across spot removal methods is minimizing skin irritation. Frequent rubbing stimulates skin cells, accelerating melanin deposition. Wearing masks regularly can also cause friction, which aggravates pigmentation.

Cause 4: Lifestyle Habits

Most urban dwellers rarely part with their phones, but the blue light emitted from screens contributes to pigmentation by activating melanocytes. Combined with poor dietary habits, irregular sleep, and disrupted circadian rhythms, these factors slow skin metabolism and lead to spots. Reducing electronic usage is therefore a helpful method to prevent pigmentation.

Cause 5: Hormonal Imbalance

Spot removal is closely related to the body’s endocrine system. Women with hormonal imbalances may experience disrupted metabolism and unstable emotions, which increases the likelihood of pigmentation.

Cause 6: Frequent Makeup Use

Avoiding makeup can indeed help fade spots. Many cosmetics contain metals and chemicals that absorb light, increasing melanin deposition in the skin.

Cause 7: Sun Exposure

Ultraviolet rays are a major factor in pigmentation, so one of the most effective spot removal methods is applying sunscreen. UV rays penetrate deep into the skin, activating melanocytes and accelerating pigmentation. Without proper sun protection, sun exposure can darken skin and trigger spots.

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Common Types of Dark Spots

Many spot removal methods claim to tackle all types of pigmentation at once. While some spots mainly affect middle-aged women, others can appear in younger individuals. Here are the most common types:

Type 1: Freckles

Freckles are common and usually appear symmetrically on sun-exposed areas like the cheeks, cheekbones, and nose. Freckles are superficial, so most spot removal methods can lighten them. However, because they are influenced by genetics and sun exposure, they often recur even after fading.

Type 2: Hormonal Spots

Hormonal spots, or melasma, are among the hardest to remove. These spots result from hormonal changes that over-activate melanocytes. Factors such as sun exposure, genetics, and lifestyle can deepen hormonal spots. They usually appear as large, coffee-colored patches in a network-like pattern and worsen with age.

Type 3: Sun Spots

Sun spots, or solar lentigines, are caused by UV exposure. Spot removal for sun spots is relatively simple—strengthening sun protection can help fade them. These spots are darker and larger than freckles, typically found on the cheekbones, nose bridge, and cheeks.

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TCM Approach to Spot Removal: Understanding Pigmentation

Beyond aesthetic treatments, more women are trying Traditional Chinese Medicine (TCM) methods to address pigmentation. TCM believes that internal imbalances manifest externally. Dark spots reflect internal health issues, often linked to the liver, kidneys, and spleen. TCM emphasizes regulating these organs to restore circulation and achieve a spot-fading effect.

TCM Method 1: Liver Qi Stagnation

Liver Qi stagnation is common among urbanites. Stress disrupts facial circulation, leading to pigmentation. To improve liver Qi stagnation, maintain a calm mindset, manage stress through relaxation techniques, and follow a regular sleep schedule to allow the liver to rest at night, promoting blood flow and fading spots.

TCM Method 2: Kidney Deficiency

Kidney deficiency often occurs in postpartum, menopausal, or pregnant women. It refers to a lack of vital kidney energy, which disrupts circulation. Consuming black foods supports kidney health and helps improve pigmentation caused by kidney deficiency.

TCM Method 3: Spleen Deficiency

Women with spleen deficiency may have dull facial skin and pigmentation. To address this, TCM recommends improving diet, avoiding cold or heavy foods, and increasing hydration and exercise to reduce internal dampness and lighten spots.

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Top 6 Spot-Fading Foods

Natural spot removal often starts from within. Even if you use whitening products daily, pigmentation may persist. Incorporating certain foods helps balance your body and supports skin health.

1. Tomatoes – Rich in vitamin C, reduces melanin formation, and brightens skin. Daily tomato juice improves absorption of vitamin C.
2. Cucumbers – Contain potassium, vitamins C, B1, B2, carotene, and iron. Potassium helps reduce water retention; carotene converts to vitamin A to lighten skin.
3. Lemons – High in vitamin C, calcium, and B vitamins. Drinking lemon water daily helps fade spots and prevent aging.
4. Carrots – Rich in vitamin A to strengthen skin barrier and smooth skin. Limit intake to 1–2 per week to avoid yellowing skin.
5. Black Fungus (Wood Ear) – A black food that nourishes skin and prevents aging, supporting pigmentation reduction.
6. Winter Melon – Using winter melon pulp can whiten skin and fade spots. Apply mashed pulp to spots for 15 minutes, 1–2 times weekly.

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TCM Spot-Fading Recipes

For more effective results, TCM recommends recipes that improve body circulation, strengthen spleen and kidneys, and relieve liver Qi stagnation. These internal methods can complement topical products.

Recipe 1: Walnut & Black Sesame Drink

• Ingredients: 30g walnuts, 20g black sesame, 300ml soy milk, sugar to taste.
• Method: Grind walnuts and sesame into powder, cook with soy milk, add sugar, and drink 3 times a week.
• Benefits: Supports kidney and spleen health, nourishes skin, and helps fade spots.

Recipe 2: Lily & Black Chicken Soup

• Ingredients: 15g lily bulbs, 15g Chinese yam, 12g lotus seeds, 30g coix seeds, 15g gorgon fruit, 20g codonopsis, 1 black chicken, water.
• Method: Clean and cut chicken, cook until half done, add herbs, simmer until chicken is fully cooked.
• Benefits: Strengthens spleen and stomach, improves circulation, prevents wrinkles, and lightens spots.

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Popular Spot Removal Methods Compared

Method 1: Laser Treatment

Laser removes spots by targeting melanocytes with focused energy, breaking pigment into small particles to be metabolized out. Modern lasers avoid heat damage and efficiently target stubborn pigmentation.

• Pros: Fast, effective, targets deep pigmentation.
• Cons: Must be performed by professionals; incorrect use may cause redness, blistering, or scarring.

Editor tested PicoCure Pigmentation Removal Treatment: The free trial showed visible fading after about two weeks. Skin texture improved, pores tightened, and pigmentation visibly reduced. For women seeking effective, painless, non-invasive spot removal, PicoSure offers advanced results.

Method 2: Prescription Spot Creams

These often contain hydroquinone to inhibit melanocyte activity and promote skin turnover. Effective for freckles, sun spots, and hormonal spots.

• Pros: Convenient, can stimulate collagen and elastin production.
• Cons: Potential irritation; requires consistent use; spots may recur after stopping.

Method 3: Natural Spot Removal

• Avoid Photosensitive Foods: Foods like lemon, celery, papaya, seaweed, spinach, figs, and coriander can increase melanin activity when exposed to light. Limit daytime consumption to prevent pigmentation.
• Topical Natural Ingredients: Cucumbers, eggplant, lemon juice, or apple cider vinegar can be applied directly to spots.
• Pros: Low cost, natural, nourishing.
• Cons: May cause sensitivity; effectiveness varies.