Top 3 Proven Diets for a Healthier Glow

For a healthy glow on your skin, the old adage that goes ‘you are what you eat’ cannot be overemphasized. What goes into your mouth eventually shows on your skin. New research reveals that the most effective way of maintaining a healthy glow is by ensuring the skin is getting optimal nutrition and of course combining this with a great skincare routine. 

This starts with identifying specific foods that provide the nutrients needed for healthy skin. In this article, we have identified the top 3 diets for a healthier glow.


Skincare experts recommend red vegetables and especially tomatoes for a healthy glow of your skin. Tomatoes are rich in an antioxidant called lycopene, which helps to fight free radicals. Lycopene is the natural ingredient that gives ripe tomatoes the red hue. The amount of antioxidants is dependent on the ripeness of tomatoes; the redder the tomato, the more antioxidants it produces

Daily consumption of lycopene reduces the number of free radicals in your body and results in healthy and glowing skin. Lycopene prevents cellular damage in your skin. It also reduces skin reddening and ensures your skin retains moisture, making tomatoes an important anti-aging diet. Tomatoes enable the skin to absorb oxygen which helps to reduce wrinkles on your skin. 

When combined with other ingredients, tomato paste makes a very effective topical mask for treating hyperpigmentation on your skin. Research reveals that other than the direct application, consuming tomatoes regularly helps your skin to develop a natural sunscreen that protects your skin from harmful UV rays from the sun. 

In case of injuries on your skin, regular consumption of tomatoes promotes the healing process by reducing post-inflammatory hyperpigmentation that characterizes the skin healing process. As you age, the elasticity of your skin reduces; the antioxidants and nutrients in tomatoes support your ability to get rid of toxins. 

Skincare experts emphasize on cooked tomatoes as opposed to raw tomatoes to encourage the absorption of lycopene. Cooking tomatoes makes the lycopene more ‘bioavailable.’ Whether you prefer them cooked or raw is up to you. Eat 1-2 tomatoes daily in salads, fresh sauce, smoothies or just have them stir-fried or oven-roasted. 


Avocados contain vitamins, antioxidants and fatty acids that improve your skin health very significantly. In addition to topical use on your face to moisturize and regenerate your skin cells, regular consumption of avocado promotes your skin’s health from inside. 

Avocados are rich in vitamin C, a great source of soluble antioxidants. Regular consumption of avocados will protect your body from free radicals at a cellular level. Vitamin C also triggers the production of collagen and elastin that makes your skin firm and elastic. 

Avocados are rich in vitamin E, another important antioxidant for the skin. Due to the presence of vitamin E, regular consumption of avocado prevents cellular damage from free radicals. It also prevents your skin from developing wrinkles, sunspots and fine lines. New studies reveal multiple benefits of vitamin E in reducing damage caused by exposure to UV rays. 

Avocados contain antioxidants and inflammation-reducing carotenoids such as alpha and beta-carotene, lutein, zeaxanthin and beta-cryptoxanthin. These nutrients protect your skin from environmental pollutants. Other benefits of carotenoids in the diet include improvement of skin thickness, density, tone and general appearance.

Avocados contain fatty acids, primarily oleic acid which benefits your skin in a number of ways.  The omega 9 fatty acid maintains moisture in the epidermis, making your skin supple and smooth. Omega 9 fatty acids also contribute to epidermal cells regeneration and maintain a healthy complexion. Oleic acid helps in repairing damaged cells in your skin and reduces irritation and redness. In addition, oleic acid maintains stability, fluidity and softness in the plasma membrane at a cellular level. 

Avocados contain biotin, a part of the vitamin B complex that is necessary for healthy and glowing skin. Biotin prevents your skin from becoming dry and scaly.

That said, you also don’t want to overdo your avocado intake. According to experts, half of a ripe avocado a day should be enough to supply you with the nutrients for healthy skin. You can eat your avocado as a bread spread, in a smoothie, on its own, in a salad, or in sandwiches and burgers.

Fatty Fish

Fatty fish including mackerel, salmon and herring are proven diets for healthy and glowing skin. The three sources contain omega 3 fatty acids that contribute significantly to your skin health. 

Regular consumption of food rich in omega-3 fatty acids keeps your skin supple, moisturized and contributes to skin thickness. The fatty acids reduce inflammation from skin redness and acne. They also reduce your skin’s sensitivity to sun rays. 

New research reveals that oil supplements from fatty fish help to reduce skin inflammatory and autoimmune conditions including lupus and psoriasis. Fatty fish is rich in vitamin E which is a vital skin antioxidant. Fatty fish is also a good source of high-quality protein which makes your skin healthy and strong.  

Finally, fatty fish is rich in zinc, a mineral that reduces inflammation on the skin and promotes the production of new skin cells and general skin health. 

Fatty fish is one diet that you don’t need daily, 2 servings per week, where one is about 3.5 ounces cooked, should be enough.


The skin is your biggest organ and a very clear indication of what is inside your body. While focusing on what you are putting on it is important, paying more attention to what you are putting in your body has the biggest impact on how your skin looks. The above diets are a tried and tested highway to healthier glowing skin.

10 Homemade Beauty Tips for an Even and Fairer skin

Even and fairer skin is not easy to achieve; not when you have to deal with busy schedules, genetic makeup, medical conditions, poor diet and environmental factors. Also, according to skincare experts, prolonged use of chemical-based cosmetic products can contribute to skin damage. 

On the bright side though, should you have darker skin, you can fulfil most of the skincare needs with natural products. With that in mind, here are 10 homemade beauty tips that you can apply to get even fairer skin. 

Oats and Lemon Paste

This paste works because oats exfoliate the skin, gets rid of impurities and oil and reduce skin inflammation. Lemon juice is rich in vitamin C, which comes with skin lightening properties.

To prepare the paste, mix 1 tablespoon of lemon juice with 1 tablespoon of cooked and mashed oats. Apply the paste and massage gently in a circular manner. Leave it to dry for 20 minutes and wash it off with cold water. If your skin is sensitive, add water to dilute the lemon juice. The treatment should be repeated daily until you achieve your target tone. 

Egg White and Corn Flour Mask

This treatment will tighten your skin, shrink your pores and whiten your skin. To prepare it, mix 1 egg white with 2 tablespoons of corn flour powder to get a uniform mixture. Apply on your skin and leave it for about 15 minutes. Rinse with lukewarm water. If your skin is prone to acne, add a few drops of lemon juice in the mixture.

Aloe vera, Turmeric and Honey Treatment

This treatment will enhance your skin appearance and elasticity. To prepare the treatment, you need to mix 2 tablespoons of aloe vera juice with a half tablespoon of turmeric and 1 tablespoon honey. Mix the ingredients evenly and apply onto your skin. Use a cotton pad soaked in ice-cold milk to wipe your skin after 15 minutes. Rinse with cool water and leave it to dry.

Honey, Rice Flour and Green Tea Pack

Honey, Rice Flour and Green Tea Pack

This pack works because rice flour is a good scrub; honey has bacteria protection qualities, moisturizes the skin and improves the texture of your skin.  The antioxidants in green tea remove the free radicals and toxins from your skin.  

To prepare, mix 1 cup of cooled green tea water, 2 tablespoons of rice flour and a half tablespoon of honey to get a smooth paste. Apply and leave it for 15 to 20 minutes, or until the mixture dries on your skin. Massage in a circular motion to even out the skin tone and to get rid of dead skin. Rinse your face with cold water. Repeat this procedure every morning before taking a shower. 

Honey and Olive Oil Massage

To get an even and fair complexion, use honey and olive oil pack to massage your skin on a daily basis. To prepare the pack, you need 2 tablespoons of olive oil and a tablespoon of honey. Mix the two to get an even paste and massage onto your skin for about 10 minutes. For oily skin, add 2 to 3 drops of lemon juice. Rinse with warm water and dry with a smooth towel. 

Gram Flour, Milk, Turmeric and Lemon Pack

Gram flour is a good skin scrub, milk has skin toning and soothing properties, and turmeric has antibacterial properties, improves the texture of the skin and cleanses the skin. 

To prepare the paste, Mix 1 tablespoon of gram flour, 1 tablespoon of lemon juice, 1 tablespoon of turmeric and 1 tablespoon of milk to make a smooth paste. Use the paste to scrub your skin for about 5 minutes. Wash off with cold water and pat your skin dry with a smooth and clean towel. The treatment is safe for daily use.

Yogurt and Dried Orange Peel Mask

This mask works because orange is rich in vitamin C that has melanin-inhibiting properties. Also, the vitamin doubles as a good skin tonic. To increase the effectiveness of, yoghurt smooths out the wrinkles, removes the fine lines, removes blemishes and gives your skin a glow.

You need a few dried orange peels and 1 tablespoon of fresh and unflavored/natural yogurt. To prepare, mix dried orange peels’ powder with the yogurt till you get a smooth paste. Apply the mixture on your skin and leave it for about 20 minutes. Wash off with cold water and repeat once or twice daily.

Milk, Lemon Juice and Honey Mask

Milk contains natural fats and minerals that tone the skin, leaving it fairer. Milk is also rich in calcium and magnesium, minerals that contribute to tightening and nourishing the skin.

To prepare the mask, mix 1 teaspoon of milk, 1 teaspoon of lemon juice and 1 teaspoon of honey evenly in a bowl to get a smooth mixture. Cleanse your skin and apply the mixture. Leave it to dry for about 20 minutes and wash it off with cold water.

Avocado and Rice Powder Mask

Avocado and Rice Powder Mask

The rice powder in this mixture acts as an exfoliator while avocado acts as a natural moisturizer. To prepare mix about 1 cup of a pulped ripe avocado with half a teaspoon of rice powder. Apply on the skin and massage gently. Wash it off after 20 minutes. The procedure should be repeated twice every week. 

Apple Juice and Honey Pack 

This mixture works by fighting bacteria and moisturizing the skin. Apples are rich in vitamin C, a natural skin lightener. The mixture is also a good antioxidant, which helps in reducing environmental damage to the skin.  

To prepare, first peel and grate one apple to squeeze out the juice. Mix the juice with 2 tablespoons of honey. Apply on the skin and leave it for about 20 minutes, then wash off with lukewarm water. The treatment can be repeated once daily until satisfactory results are achieved.


Even with the above amazing homemade remedies, even and fair skin is not possible to achieve when your body is dehydrated. Drink enough water and moisturize your skin to achieve a hydrated, radiant and healthy skin. 

Get enough sleep to boost your inner glow and improve your diet to include plenty of fruits and vegetables. Most importantly, protect your skin from exposure to direct sun rays. 

Discover the Positive Effects of Collagen on your Skin

More and more people are coming to discover the huge benefits of collagen for their skin health. Collagen, an essential protein present in all of the body’s tissues and organs, provides the unique matrix that sustains your body structure.

Collagen’s main functions are to sustain your skin, tendons and cartilages. Collagen provides an extra level of firmness, integrity and elasticity to their structure. Thus, one of the surest ways to maintain the supple aspect of the skin is to maximize collagen levels.

Types of Collagen

There are four main types of collagen identified to date. While type 1 is the most abundant in the body, types 2 through 4 are also quite common.

  • Type 1: found in tendons, skin, bone marrow, ligaments and organs
  • Type 2: cartilages
  • Type 3: reticulate fibers in the body
  • Type 4: found in cell basement membranes

The only type of collagen you need for skin care is type 1. Thus, when you buy a product that contains collagen, remember to check the label to ensure it contains type 1 collagen.

The good news is that collagen is sold in various forms. If you can’t use a collagen cream, you can go with collagen drinks. If you can’t use either of these due to personal reasons, you can buy a supplement that contains collagen tablets. You can also choose collagen injections and hydrolyzed collagen.

Some of the best sources of collagen are piscine (collagen peptides from fish), bovine, porcine and fowl (chicken collagen peptides). Probably the best type of collagen for your skin health is collagen peptides from fish. Bovine and porcine collagen peptides are cheaper than and not as useful as piscine peptides, while chicken peptides are used mainly in type 2 collagen supplements.

Positive Collagen Effects on your Skin

The collagen effects on skin can’t be neglected. While the body produces enough collagen it needs for people under 20 years of age, this production diminishes as part of the aging process. For women, the collagen loss is about 1% a year, which means at the age 50 most women lose over 50% of the collagen in their bodies.

Here is a great image that shows the difference between skin with a collagen level of at least 80% and skin with less than 50% collagen:

While a lack of collagen level affects both the skin and the facial bones, high levels of collagen has the following effects on the skin:

  • Reduce wrinkles
  • Tight the skin, making it look younger
  • Reverse the aging process
  • Improve skin elasticity
  • Make the skin smoother

To capitalize on the unique benefits of collagen for your skin, it is imperative to ensure that you prevent the loss of collagen already present in your body. Two things you can do are to stay protected from extended sun exposure and cigarette smoke. Additionally, get enough sleep and have a nutritious diet, rich in fruits and vegetables.

There are many collagen supplements and creams available on the market. Choose wisely by avoiding collagen products with fillers, artificial ingredients and sugars or flavors. The best supplement should contain Hyaluronic Acid and Vitamin C, and should also have enough positive reviews.

Choose wisely and you will be able to reap the amazing benefits of collagen for your skin.

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