How omega-3s, vitamin E, zinc and polyphenols nourish your skin from within.

Nutrition That Makes Your Skin Glow

How fibre, fermented foods, and healthy fats boost mood, focus and metabolism.

Gut Health & Dopamine

Age well, not just long. Anti-inflammatory foods, fibre, and essential micronutrients protect your brain, heart, and cells — while keeping your body strong and resilient. The best diet is one you can stick to.

Longevity

Support long-term health with every bite

Your daily dose of nutrients for better energy, gut health, and mood

Eating a variety of fruits and vegetables is one of the best things you can do for your body.
             They're packed with essential fibre, vitamins, and antioxidants that work together to support your overall wellbeing. This powerful combination helps nourish your gut (which has a real impact on your mood), helps you feel more energised, and keeps your body's systems in balance.

Fruit & Veg

The NHS recommends five daily portions of fruit and veg to help you get the essential fibre, vitamins, and minerals your body needs to thrive.

The World Health Organization suggests consuming a minimum of 400g (five portions) of fruit and vegetables daily to lower the risk of chronic disease.

US guidelines promote 1.5-2 cups of fruit and 2-3 cups of vegetables per day as part of a healthy diet - only 1 in 10 US adults meet this target.

Apple

Broccoli

Carrot

Orange

Spinach

The foundation for a happy gut, stable energy, and long-term heart health

Fibre is the unsung hero of nutrition. Think of it as the ultimate caretaker for your digestive system -
            it helps keep everything running smoothly and nourishes the good bacteria in your gut, which is essential for overall wellness. 
            A fibre-rich intake helps you feel full for longer, keeps your energy levels stable, and plays a key role in supporting long-term heart health.

Fibre

The British Nutrition Foundation explains the UK's 30g daily goal for digestive wellness and long-term health, offering practical tips to help you increase your intake.

There is a 10% reduction in all-cause mortality for each 10g/day increase in fibre intake

Most US adults only get half the fiber they need, but it can lower risk of heart disease, diabetes and some cancers.

Chia seeds

Lentils

Oats

Pear

Wholemeal bread

The sunshine vitamin for healthy bones, teeth and muscles

Often called the 'sunshine vitamin', Vitamin D is unique because your body creates it from sunlight. 
        It's essential for guiding calcium to where it's needed most, helping to keep your bones and muscles strong and healthy.

        During the darker autumn and winter months, or if you don't get much time outdoors, it can be tricky to get enough. That's when turning to food sources like oily fish, eggs, and fortified foods becomes a great way to top up your levels. For many, a simple daily supplement during these months is also a wise choice.

Vitamin D

Learn about vitamin D's key role in your health, the best food sources, and the daily amount to aim for.

Mackerel

Milk

Salmon

A key player in your body's natural repair process and bone health

Vitamin K is essential for helping your blood clot properly—a key part of your body's natural healing process. 
        It also works alongside other nutrients to help keep your bones strong and healthy. 
        You'll find it abundantly in leafy greens like spinach, kale, and broccoli. Since your body absorbs it best when paired with fats, 
        a drizzle of olive oil on your greens is a naturally smart and delicious combination.

Vitamin K

Learn about vitamin K's key role in your health, the best food sources, and the daily amount to aim for.

Brussels sprouts

Cheese

Kale

Supports sleep, mood and energy metabolism

Magnesium is one of the body's busiest minerals, acting as a crucial helper in over 300 biochemical reactions. This vital activity is essential for converting food into energy, supporting the smooth communication between your nerves and muscles, and helping to maintain strong, healthy bones.

        Because it plays a role in so many fundamental processes, the most effective way to ensure you're getting enough is through a consistently varied diet.

Magnesium

Learn about magnesium's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific magnesium RDAs for different life stages.

Almonds

Black beans

Pumpkin seeds

Regulates fluid balance and muscle contractions

Potassium is a vital electrolyte, which means it helps carry the electrical signals that power your nerves and muscles. This essential function is crucial for everything from everyday movements to regulating the rhythm of your heart.

        While the daily requirement for potassium is relatively high, it's abundant in a wide range of whole foods. Sourcing it from your diet is the safest and most effective approach, as the nutrient is naturally packaged with fibre, allowing your body to absorb it at a steady, manageable rate.

Potassium

Learn about potassium's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific potassium RDAs for different life stages.

Avocado

Banana

Sweet potatoes

White beans

Powerful antioxidant for immune and thyroid health

Selenium is a trace mineral that acts as a powerful antioxidant, protecting your cells from daily stressors. It's also essential for a healthy immune response and helps regulate the hormones that manage your body's metabolism.

        While it's found in foods like fish, meat, and eggs, the most remarkable source is the Brazil nut. In fact, a couple of Brazil nuts can often contain more than your entire daily requirement, making them of nature's most potent nutritional packages.

Selenium

Learn about selenium's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific selenium RDAs for different life stages.

Brazil nuts

Chicken

Sunflower seeds

Tuna

Long-chain omega-3 from fish; vital for brain and anti-inflammatory effects

While plant-based ALA is the starting point, EPA and DHA are the powerful, ready-to-use forms of omega-3, found almost exclusively in oily fish and other marine sources. They are vital for brain function and vision, and play a key role in helping to regulate your body's inflammatory response.

        Instead of a strict daily milligram target, the simplest and most effective strategy is to aim for two portions of fish per week, ensuring at least one of them is oily. For those who don't eat fish, a quality supplement providing around 450mg of combined EPA and DHA daily is an effective alternative.

Omega-3 (LC)

The British Heart Foundation advises eating two portions (= 140g each) of fish per week, one of which is oily, providing about 450 mg EPA + DHA per day.

The NIH provides more guidance on long-chain omega-3, for which there is no universally agreed RDA

The NHS outlines the importance of fish in our diet, but notes that some oily fish are high in pollutants and should be eaten in moderation.