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

Vital fuel for brain health, hormone balance, and absorbing key vitamins

Healthy fats are essential fuel for your body and brain. They help you absorb key vitamins and play a vital role in keeping your systems in harmony.
         The key is to focus on getting more unsaturated fats from whole and non-processed food — the kind found in avocados, nuts, seeds, and olive oil. These are the fats that truly nourish your body, 
        helping to support long-term heart health and keep you feeling your best.

Healthy Fats

A simple switch from saturated to unsaturated fats is a powerful way to help lower cholesterol and support a healthy heart.

Unsaturated fats are considered 'good fats', saturated fats are considered 'bad fats, trans fats are the 'worst' dietary fat.

Strong evidence shows that replacing saturated fats with healthier unsaturated fats can significantly reduce the risk of heart disease.

Almonds

Avocado

Olive oil

Salmon

The essential building block for strength, energy, and focus

Protein is your body's master repair kit. It provides the essential materials to build and maintain everything from 
        muscle to brain cells, helping you feel strong and think clearly. Including a good source of protein with your meals is also a great way 
        to feel full and satisfied for longer, which helps keep your energy steady throughout the day. 
        Spreading your intake across breakfast, lunch, and dinner helps your body make the most of it.

Protein

Although the minimum protein RDA for the general population is 0.8 g/kg/day, protein intakes in the range 1.2-1.6 g/kg/day are a more ideal target for optimising health outcomes.

Protein intakes beyond 1.62 g/kg/day result in no further gains in lean muscle.

Chicken

Tofu

Yogurt

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

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.

Black beans

Pumpkin seeds

A key mineral for a strong immune system and your body's natural repair process

Zinc is a fundamental mineral involved in the work of over 300 enzymes in your body. This vast range of activity is essential for supporting a robust immune system, healing wounds, and even maintaining your senses of taste and smell.

        While zinc is present in many foods, how your body absorbs it can differ. Animal sources like meat and shellfish provide zinc that is easily used by the body. Plant-based sources like legumes, nuts, and seeds are also excellent, but their zinc can be slightly less available for absorption due to naturally occurring compounds in the plants.

Zinc

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

The NIH provides specific zinc RDAs for different life stages.

Beef

Cashews

Cheese

Essential for a balanced mood, immune health, and utilising protein from food

Vitamin B6, also known as Pyridoxine, is a versatile player in your body's daily operations. Its primary role is to help your body effectively use and store energy from the protein and carbohydrates you eat. It is also essential in the production of haemoglobin, the substance in red blood cells that carries oxygen throughout your body, which is vital for overall energy and wellbeing.

        Like many other B vitamins, B6 is water-soluble. This means your body uses what it needs and doesn't build up a large surplus, so a consistent daily intake from your diet is the best way to ensure you have a steady supply.

Vitamin B6

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

Banana

Chickpeas

Potatoes

Helps make red blood cells and keeps the brain and nervous system healthy.

Vitamin B12, also known as Cobalamin, is vital for several key bodily processes. It's a primary component in the formation of healthy red blood cells, which are responsible for carrying oxygen to every part of your body. It also plays a crucial role in protecting your nerve cells and supporting the fundamental process of DNA creation.

        A unique aspect of B12 is its source. It is found almost exclusively in animal-derived foods like meat, fish, eggs, and dairy. This makes it a crucial nutrient for those following a vegan or strictly vegetarian diet to be mindful of. Fortified foods (like some plant milks and cereals) or a reliable supplement are the best ways to ensure an adequate intake.
        
        Unlike many other B vitamins, your body can store B12 in the liver for several years. This means a deficiency can take a long time to develop, making a consistent, long-term source all the more important.

Vitamin B12

Tuna

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.