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

Nutrition That Makes Your Skin Glow

Healthy skin starts beneath the surface. Nutrients like vitamin C, E, and zinc support repair and resilience, while fibre and polyphenols reduce inflammation from within. No filters needed.

Skin Health

Glow from the inside out with nutrition for skin, hair and nails

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

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

Chia seeds

Olive oil

Salmon

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.

Lentils

Oats

Pear

Wholemeal bread

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

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

Pumpkin seeds

Your daily support for a strong immune system and healthy skin

Vitamin C is your body's daily maintenance support. It acts as an antioxidant to help protect your cells, helps your body repair itself, 
        and is essential for keeping your skin healthy.

        Unlike some other vitamins, your body doesn't store Vitamin C, so it's important to include it in your diet every day. 
        The good news is, it's easy to get what you need from delicious, everyday foods.

Vitamin C

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

Kiwi

Red pepper

Strawberries

Supports skin health, vision and boosts your immune system

Vitamin A is a versatile nutrient that plays a few crucial roles in your body. 
        It comes in two main forms: one is ready-to-use and found in foods like eggs, yogurt, and oily fish. The other is found in colourful plants — think carrots, sweet potatoes, and spinach—and your body cleverly converts it into the form it needs.
        While it's a vital nutrient, it's best to get your Vitamin A from a balanced diet rather than high-dose supplements, as your body stores it for later use.

Vitamin A

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

Mango

Sweet potatoes

A protective antioxidant for healthy skin, eyes, and cell wellbeing

Vitamin E is a bodyguard for your body's cells. As a powerful antioxidant, it helps shield them from daily stressors and supports your immune system.

        You'll often find Vitamin E in fat-rich whole foods like nuts, seeds, and plant oils. This is perfect, because your body absorbs this vitamin best when it's paired with healthy fats, making these sources a naturally brilliant combination.

Vitamin E

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

Sunflower seeds

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

Tuna

Supports the health of your hair, skin, and nails, while playing a vital role in energy production

Vitamin B7 (Biotin) is essential for helping your body convert the food you eat into usable energy. It also plays a key part in the creation of fatty acids, which are fundamental building blocks for your body's cells.

        A remarkable quality of Biotin is that your body doesn't just rely on your diet for it—the beneficial bacteria living in your gut can produce it too. This internal production, combined with its presence in many common foods, is why a true deficiency is very rare.

Vitamin B7 (Biotin)

Learn about the B vitamins' key role in your health and the best food sources.

The US National Institutes of Health provide information and RDAs for biotin