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Vitamin C, in particular, is a powerful antioxidant that not only fights free radicals but also inhibits tyrosinase, the enzyme involved in melanin synthesis

Good choices of healthy fats include: Avocados Olive oil Olives Natural peanut butter Almond butter Cashew butter Tahini Almonds Walnuts Pistachios Cashews Pecans Chia seeds Flax seeds Hemp seeds Pumpkin seeds Sunflower seeds These healthy fats can help round out meals and snacks

Neuroscience, 169(2), 674-682

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Scale Weight: While less informative than body composition, weekly weigh-ins (same day/time, fasted) establish trends