Perfect Skin Diet

Moving to a Perfect Skin Diet can help if you are struggling with skin conditions like acne, rosacea, pigmentation or…

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

  1. balanced nutrient rich diet
  2. 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 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 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.


  • 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.


  • Cell growth and division

 Magnesium sources

  • Nuts, sees, whole-grains, brown rice, green leafy veg, brewers yeast, seafood, raisins, bananas, molasses


  • 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.


  • 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


  • 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.


  • 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


  • 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


  • 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


  • 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


  • Dermatitis

Manganese sources

  • Wheatgerm, bran, whole-grains, nuts, green leafy veg, alfalfa


  • Conversion of carotene to vitamin A

Iodine sources

  • Kelp, seafood, shellfish, iodised salt, mild


  • Enhances Vitamin E functions

Selenium sources

  • Brewers yeast, garlic, onions, wheatgerm, bran, broccoli, cabbage, tomatoes, liver, eggs, tuna, herring
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