Perfect skin diet
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
