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Nutritionist Rhiannon Lambert reveals 10 foods and drink that are good for your skin

rhiannon lambert nutritionist

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 specialized 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 colorful 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 practices 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 moisturized. They are also a good source of high-quality protein, vitamin E and zinc.”

salmon being cooked in a pan

2. Avocado

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

avocadoes on a board

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.”

button mushrooms in a bowl

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.”

walnuts in a bowl

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.”

red and yellow peppers

6. Broccoli

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

broccoli in a bowl

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.”

eggs in a bowl

8. Whole grains

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

whole grains in a bowl

9. Dark chocolate

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

slabs of dark chocolate

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 liters of water every day. Getting a nice reusable water bottle will help you keep track of your daily water intake.”

jug of water filling glasses

Rhiannon’s black bean and mushroom chili

My black bean and mushroom chili is a wonderful example of a well-balanced meal. Black beans provide a great source of protein, and brown rice ensures you benefit from all of the essential amino acids. The dish also contains carbs, fats and vegetables which all work together in maintaining optimal health. Mushrooms provide essential nutrients such as potassium, copper and iron, and are rich in B vitamins, which help the body extract energy from food.



2 tbsp olive oil

2 white onions, finely diced

4 garlic cloves, finely chopped

250g chestnut mushrooms, thinly sliced

50g button mushrooms, thinly sliced

2 tsp smoked paprika

2 tsp chili flakes (to taste)

1 tsp ground cumin

1 tsp ground coriander

1⁄4 tsp cayenne pepper

1 carrot, grated

2 x 400g tins black beans, drained and rinsed

400g tin chopped tomatoes

200ml vegetable stock

Juice of 1 lime

To serve:

Fresh chilies, sliced (to taste)

Avocado, diced

Lime wedges

Handful of coriander

Salt and black pepper


  1. In a large pan or frying pan with a lid, warm the olive oil over a medium heat. Add the onions with a pinch of salt and sauté until softened for about 3-4 minutes. Add the garlic and cook for a further minute before adding the mushrooms. Increase the heat a little and cook for 5-10 minutes until the mushrooms have browned.

  2. Now add all the spices, allowing them to toast and coat all the ingredients. Then add the grated carrot, beans, tomatoes and stock. Bring to the boil then reduce to a simmer; cover and cook over a low heat for 30-60 minutes, stirring from time to time (a longer cooking time is best for a richer flavor).

  3. Remove the lid for the last 5 minutes of cooking to allow some of the excess liquid to evaporate and for the chili to thicken.

  4. Add the lime juice and season to taste. Serve with brown rice and top with sliced chilies, diced avocado and lime wedges. Roughly tear over the coriander.

rhiannon lambert's black bean chilli