Moving to a Perfect Skin Diet can help if you are struggling with skin conditions like acne, rosacea, pigmentation or sun damage and experience overly oily, or dry skin, and wrinkles.
Nutrient deficiencies can lead to skin problems such as dry skin, eczema and dandruff and can be embarrassing and uncomfortable, or even painful.
Your skin is a living organ and if it is to remain healthy, it must be well cared for by feeding, nourishing and protecting it, internally and topically. When our body receives the nutrients it needs our skin functions properly and is radiant, clear and plump.
Two parts to the Perfect Skin Diet and healthy glowing skin
- balanced nutrient rich diet
- nutrient rich skin care that works at a cellular level to bring about change.
SuperNatural skincare feeds the skin with nutrients that enable natural skin processes to work at optimal levels for cell health & wellness.
Selection of Supernatural key ingredient skin food
Vitamins A, B, C, E, Aloe Vera Juice, Cranberry, Seaweed, Grapefruit Seed & Green Tea Leaf Extracts, Rosehip, Evening Primrose, Jojoba Oil, Almond Sweet Oils, Natural Vitamin E, Rose Absolute, Apple & Melon Fruit Extracts, Magnesium, Zinc & Copper, Avocado Oil, Jojoba Oil, Cocoa Butter, Macadamia, Peptides, etc
Vitamins
Vitamins are required to support, growth, maintenance and wellbeing. Vitamins can be destroyed or leached out of our bodies if ingested in combination with tea, coffee, alcohol, tobacco, antibiotics and the contraceptive pills.
Fat Soluble Vitamins
- A, D, E, and K.
- These are absorbed, transported and stored along with fats in the body.
Water Soluble Vitamins
- B-group, C and the bioflavonoids (vitamin P)
- They are absorbed with water from the intestinal tract. They must be consumed on a daily basis.
Vitamin A
Two types – SuperNatural Skincare uses plant based vitamin A
- Retinol – only found in animal sources. (liver, egg yolks, fat, oils and milk fat)
- Carotene – Pro-vitamin A, only found in plant form. (Broccoli, cantelope, carrots, yams, peaches, etc)
Vitamin A functions
- Growth and repair of cells
- Health of mucous membranes and skin
- Formation of bones and teeth
- Stability of cell membranes
Vitamin A deficiency
- Ulcers, lack of resistance to infections
- Brittle nails and hair
- Rough dry skin
- Various skin disorders.
Vitamin D
- Helps the body absorb and utilise calcium and phosphorus
- Essential for normal growth of bones and teeth
- Stored in the liver
Vitamin D deficiency
- Lack of resilience in the skin and tissues (loss of elasticity)
Vitamin D sources
- Best, is limited sun exposure – fish liver oil, salmon, herring, sardines, caviar, butter, egg yolks and milk
Vitamin E
- Protects food and nutrients from destruction by oxygen. (As an anti-oxidant, helps protect the cell membranes and for anti-ageing it protects against ageing due to oxidation and free radical damage.
- Vit E, extends the lifespan of all cells, especially red blood cells.
- Vit E enhances circulation, promotes wound healing and prevents scarring. It also increases stamina and power in muscle.
- Vitamin E is stored in fat deposits and in liver muscle.
Vitamin E deficiency
- Dull dry hair, fat deposits in muscles, varicose veins
Vitamin E sources
- Nuts, seeds, wholegrains, wheatgerm, cold pressed unrefined oils, fruits, vegetables and smaller quantities in eggs, butter, milk.
Vitamin C
- Formation and maintenance of collagen.
- Anti-allergy, speeds healing, detoxification
- Normalises cholesterol levels in blood, anti-stress
Vitamin C deficiency
- Easy bleeding
- Bruising
- Slow healing
Vitamin C sources
- Highest: acerola cherries, blackcurrants, peppers, chillies, rosehips, parsley, broccoli, guava
- Next highest: brussel sprouts, cabbage, cauliflower, chives, mustard greens, horseradish
- Medium: asparagus, artichokes, cantaloupe, citrus fruits, green leafy veg, strawberries, ripe tomatoes
Bioflavonoids (Vit P)
- Companions to vitamin C – they enhance its action and absorption.
- Anti-oxidant.
- Protect Vit C.
- Anti-inflammatory
- Faster healing of injured muscle.
Bioflavonoids deficiency
- Bruising, breakdown of collagen
Bioflavonoids sources
- Grapes, rosehips, citrus rinds, prunes, buckwheat, oranges, lemons, blackcurrants, parsley, grapefruit, pawpaw, tomatoes, broccoli
Vitamin B-2 (Riboflavin)
- Promotes new cell growth
Vitamin B-2 deficiency
- Cracks and sores in the corners of the mouth, sore red tongue, a feeling of grit or sand inside eyelids, burning eyes, sensitivity to light, scaling around nose, mouth, forehead and ears
Vitamin B-2 sources
- Milk, cheese, yoghurt, liver, fish, eggs, brewers yeast, green leafy veg, wheatgerm, sunflower seeds, pine nuts, peanuts, split peas, lentils, rice bran.
Vitamin B-3 (Niacin (nicotinic acid)
- Skin function
Vitamin B-3 deficiency
- Skin eruptions
Vitamin B-3 sources
- Liver, meat, chicken, fish, brewers yeast, wheat, peanuts, legumes
Vitamin B-5 (Pantothenic acid)
- Formation of antibodies
Vitamin B-5 deficiency
- Allergies
Vitamin B-5 Sources
- Liver, kidney, heart, brewers yeast, egg yolk, grains, royal jelly, alfalfa
Vitamin B-6 (Pyridoxine)
- Antibodies, cross linking (strengthening) of elastin, fluid balance
Vitamin B-6 Deficiency
- Fluid retention, loss of hair, cracks around mouth and eyes, sore lips and tongue
Vitamin B-6 sources
- Liver, kidney, milk, eggs, cheese, fish, wheatgerm, soybeans, brewers yeast, alfalfa, grains, lentils
Minerals
Minerals are essential to the body for maintaining all physical and chemical processes. All tissue and fluids contain minerals. They strengthen bones and teeth, ensure the functioning of the heart and circulatory system, the brain and nervous system and the muscular and digestive systems. They are essential in the production of hormones and antibodies.
Calcium
- pH of blood
- Muscle contraction and growth
- Blood clotting
Calcium sources
- Dairy products, sardines, broccoli, watercress, carob, figs, sesame seeds, soybeans, shellfish, molasses, green leafy veg.
Magnesium
- Cell growth and division
Magnesium sources
- Nuts, sees, whole-grains, brown rice, green leafy veg, brewers yeast, seafood, raisins, bananas, molasses
Phosphorus
- Absorptions and transport of nutrients
- pH of blood and tissues
Phosphorus sources
- Grains, seeds, nuts, legumes, meat, fish, poultry, brewers yeast, lecithin, eggs, dairy products.
Sodium
- Fluid balance
Sodium deficiency
- Dehydration
Sodium excess
- High blood pressure, Oedema (fluid retention), pH of blood and tissues
Sodium sources
- Salt, salted foods, stock cubes, coups, soybeans, cereal products, nuts, processed meats, snack foods, cheese, butter, bread
Sulphur
- Part of keratin – structural protein in hair, skin and nails
- Synthesis of collagen
Sulphur deficiency
- Skin disorders, hair and nail disorders
Sulphur sources
- Egg yolk, meat, fish, poultry, red peppers, nuts, garlic, onions, chives, asparagus, cabbage, brussel sprouts, horseradish, mustard.
Silicon
- Synthesis of collagen, structure of hair, skin and nails
Silicon deficiency
- Loss of elasticity in arteries
Silicon sources
- Lettuce, cabbage, onions, green leafy veg, horsetail, oatstraw, pectin, whole-grains, alfalfa, kelp
Trace elements
Iron
- Conversion of beta-carotene to vitamin A. Synthesis of collagen
Iron deficiency
- Brittle nails
Iron sources
- Liver, red meat, fish, shellfish, poultry, wine, eggs, brewers yeast, whole-grains, legumes, dark green leafy veg, cider
Zinc
- Protection against free radicals
- Cross-linking (protein chains) of elastin in connective tissue (elasticity in skin)
- Healing of wounds, burns, etc
Zinc deficiency
- Stretch marks, acne, ulcers, boils, psoriasis, dry brittle nails, white spots or bands, poor circulation, poor wound healing.
Zinc sources
- Red meat, liver, shellfish, herrings,
- Nuts, green leafy veg, mushrooms, onions, whole-grains, brewers yeast
Copper
- Free radical scavenger (mop up free radicals – ‘cell robbers’ pollutants in the body)
Copper sources
- Shellfish, oysters, legumes, soybeans, organ meats, nuts, seeds, raisins, prunes
Manganese
- Dermatitis
Manganese sources
- Wheatgerm, bran, whole-grains, nuts, green leafy veg, alfalfa
Iodine
- Conversion of carotene to vitamin A
Iodine sources
- Kelp, seafood, shellfish, iodised salt, mild
Selenium
- Enhances Vitamin E functions
Selenium sources
- Brewers yeast, garlic, onions, wheatgerm, bran, broccoli, cabbage, tomatoes, liver, eggs, tuna, herring
