3 Embrace the good guys

Your top skin-friendly superfoods are not weird or hard to find and are so easy to work into your daily diet. Result!

SALMON Love those good fats! ‘Packed full of omega-3 fatty acids (to strengthen the skin’s cell membranes) and selenium,’ says good-skin guru Madeleine Shaw. ‘Selenium helps to reduce skin ageing and acne.’

Fishy tip Have oily fish (mackerel, herring and sardines, too) at least 3 times a week for a vitamin D3 hit. RAW CACAO

A healthy treat! Missing that chocolate fix? Raw cacao can help satisfy cravings – and give your skin a happy boost. ‘It contains antioxidants that protect the skin from sun damage,’ says Madeleine.

Quick fix Add it to a smoothie for instant gratification! NUTS More than a snack! A smart addition to a skin-friendly diet. With omega 3s, protein and fibre, they give you a feeling of fullness and put a lid on appetite. We like… Walnuts, great for softer skin and shiny hair, or almonds, for their lower calorie count! EGGS Packaged protein! Yep! They’re a great source of top-quality protein, loaded with vitamins, good fats, iron, selenium, plus vitamin A and many Bs. ‘They’re such good news,’ says Rick Hay. ‘A superfood breakfast!’ Vit tip A couple of eggs will give you the recommended B12 intake for the day. GRASS-FED MEAT Even more protein! Not every good-skin guru skips meat. Both Madeleine Shaw and Liz Earle include it in their lists of good foods. ‘I’m a fan of beef and lamb,’ says Liz. ‘It’s the best form of absorbable iron to keep skin strong and energy levels high.’

Tip Avoid processed meats, as they can be packed with potentially harmful preservatives.

AVOCADO The foodies’ fave! ‘One of the few foods that contains every single vitamin and nutrient we need,’ says good-skin guru Hanna Sillitoe. ‘Its monounsaturated fats are brilliant for improving skin tone.’

Fat tip Forget calorie content – avocados are skin magic. But if you’re watching your weight, have just half of one a day. KALE Dark and dynamic! Hyped like the dickens and with good reason. ‘Of all the super-healthy leafy greens, kale is king,’ says Madeleine. ‘It contains vitamin C, A and K1. Vitamin C is not only good for colds, it also helps fade skin pigmentation and stops inflammation in its tracks.’ Leafy tip Watercress, chard and spinach are all vitamin-rich greens, too, so mix it up and try a darker shade of salad – yum!