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Nutrition tips for healthy skin with Rhiannon Lambert

Rhiannon stood next to a white wall
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Nutritionist Rhiannon Lambert gives us her recommended top tips for the essential nutrients we need for healthy skin.

No one supplement or super-food will suddenly impact your skin, instead Rhiannon talks us through an overall dietary approach that may help play a role in helping alongside genetics and other factors.

Mediterranean diet

With plant-based foods being good sources of fibre Rhiannon says the Mediterranean diet is a good model to follow; incorporating healthy fats like omega 3s as well as monounsaturated and polyunsaturated fatty acids in our diet. If you’re a vegetarian, you can get these from nuts seeds and avocados but as you would need to eat quite a lot of them it might be worth considering supplementation.

Key nutrients to look out for

Rhiannon talks us through the key nutrients to look out for; the ones she suggests include B vitamins, vitamin C, vitamin E, and vitamin A.  She says vitamin A is especially important for cellular turnover, repair and damage.  Rhiannon also says there’s been research to suggest the more antioxidants you get from fruits and vegetables, they may play a role in looking after your skin.

Drink more water

As the body is made up of 60% water Rhiannon says hydration is crucial and we should be topping up those levels consistently.

Gut health

There’s research to suggest that gut microbiomes; the living organisms and living bacteria play a role in our health like a second brain and in order to nourish it we want to aim to eat around 30 different plant species a week.  These can include pulses and grains as well as vegetables and fruits, rice, wholegrain pasta, quinoa, nuts.

Eat a rainbow

A variety of fruits and vegetables and eating a rainbow would be Rhiannon’s ultimate top tip, along with eating healthy fats.  Nuts and seeds are a great source and are easy to sprinkle on your meals. She also recommends avocados as a good source of vitamin E.


Rhiannon says there’s lots of misconceptions out there when it comes to collagen.  There’s still research to be done but we do know that from the age of 20 onward we lose 1% of our collagen each year.  Collagen creates the structure and firmness of our skin and we lose that as we age. Make sure you’re getting protein at every meal alongside vitamin C to give you collagen.

If you enjoyed Rhiannon's video, watch our expert Abigail's video on sun care tips.