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Telegraph / Life - Entertain

Top 10 skin-boosting foods

Nutritionist Rhiannon Lambert shares her skin-boosting secrets with this pick of foods and drinks good for complexions.

Reap the skin-boosting rewards of a healthy diet with this pick of the best foods for feeding our complexions

Rhiannon Lambert is one of the UK’s leading nutritional experts. Revered for her specialised knowledge in weight management and sports nutrition, she’s also a seasoned public speaker, covering in-depth topics such as how to adopt a healthier relationship with food on national news programmes and, more recently, Ted X – an event that sees presenters speak to a live audience.

Additionally, Rhiannon has managed to garner an impressive following through social media and her best-selling book, Re-Nourish. Her colourful Instagram profile provides a daily dose of foodie inspiration and nutritional information – one that’s free from restriction and dieting tips. Instead, she adopts a more positive back-to-basics approach that includes simple, nutrient-rich dishes such as avocado on toast, sweet potato frittatas and fresh salmon salads.

It’s clear that Rhiannon practises what she preaches – she is the picture of good health, and is passionate about the link between food and optimum skin health. To find out more, here is her pick of the 10 tasty foods and drink that will keep your complexion radiant and glowing.

1. Salmon

“Fatty types of fish like salmon and mackerel contain omega-3 fatty acids that are linked to reducing inflammation, which may help keep skin moisturised. They are also a good source of high-quality protein, vitamin E and zinc.”

Vitamin-rich: don't just keep fish for FridaysCredit:Getty

2. Avocado

“Avocados are high in healthy fats and contain vitamins E and C, which are important for healthy skin.”

Good fats: smashed or spread on toast, avocado makes a healthy snackCredit:Getty

3. Mushrooms

“Mushrooms are high in antioxidants, which aid in tackling free radicals in the body to help protect our skin. They are also a great source of other essential nutrients that contribute to optimum health.”

Mega mushrooms: top up antioxidants with your favourite fungiCredit:Getty

4. Walnuts

“Walnuts are a good source of essential fats, zinc, vitamin E, vitamin C and protein – all important nutrients that help your skin to stay healthy.”

Nutritious nuts: a handful of walnuts will provide a vitamin boostCredit:Getty

5. Peppers

“Peppers contain plenty of beta-carotene and vitamin C, both of which are important antioxidants for the skin. Vitamin C is also necessary to create collagen, the structural protein that keeps skin strong.”

Eat the rainbow: peppers bring colour and nutrients to your dietCredit:Getty

6. Broccoli

“Broccoli is a great source of vitamins, minerals and carotenoids, which are important for skin health.”

Vibrant veg: boost skin health with a dose of bright broccoliCredit:Getty

7. Eggs

“One whole egg contains an amazing range of nutrients. They contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate and many more.”

Good eggs: nutrient-rich and full of vitamins, eggs pack a powerfully healthy punchCredit:Getty

8. Whole grains

“Whole grains tend to be high in many nutrients including fibre, B vitamins, magnesium and iron.”

Great grains: supplement your diet to reap the many benefitsCredit:Getty

9. Dark chocolate

“Cocoa contains antioxidants that are thought to improve blood flow, which contributes to healthy skin.”

Treat yourself: chocolate isn't all bad, the right type in moderation can boost skin healthCredit:Getty

10. Water

“Our bodies consist largely of water, so it’s understandable that every function inside our body depends on it to do its job well. Cells, organs and tissues all need water, so it’s absolutely essential that we drink enough. Most of us should aim to drink two litres of water every day. Getting a nice reusable water bottle will help you keep track of your daily water intake.”

Stay hydrated: drink plenty of water to enjoy the skin-quenching benefitsCredit:Getty

Rhiannon’s black bean and mushroom chilli

Change up: swap meat for black beans in Rhiannon's healthy chilli dish

Discover with Origins

The Mega Mushroom collection from Origins uses superfood formulas to help keep skin strong, hydrated and healthy.

Whether you’re looking for a soothing face serum or mask, the Origins Mega Mushroom formula harnesses the power of mushrooms in skincare.

For natural skincare and more information, visit origins.co.uk/dr-weil-mega-mushroom