The System functions:

The integumentary system consists of the skin, hair, nails and exocrine glands. The skin forms the body’s outer covering and protects the body from chemicals, disease, UV light and physical damage. Hair and nails extend from the skin to reinforce the skin and protection from the environment.  Exocrine glands produce sweat, oil and wax to cool, moisturize and protect the skin’s surface.

Associated organs:

Skin, hair, nails, sweat and oil glands, The skin endothelial surface of the inner lining of nerve endings, vascular, glandular and lymphatic cellular tissue

What you can do to help support a healthy Integumentary System:

Recommended Dietary Supplements: Essential D, Omega3 Prime, VitaDaily, Vital C.

Amazon Herb Supplements: Aqua Algae, Camu Gold, Sangre de Drago.

Essential Vitamins & Minerals: Essential Fatty Acids, Vitamin B Complex: B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folic Acid), B12 (Cyanocobalamin), Vitamin C, Vitamin D, Vitamin E, Zinc.

Foods to include:


Blueberries, Cranberries, Blackberries, Prunes, Sweet Cherries


Spinach, Broccoli, Artichoke Hearts, Tomato, Avocado


Wild-Caught Salmon and Cod

Nut & Seeds

Brazil Nuts, Pumpkin Seeds, Flaxseed, Chia Seeds, Pecans


Red Beans, Kidney Beans, Pinto Beans, Black Beans, Green Tea


Be sure to do your best to shop organic, grass-fed, free-range, unprocessed and low sodium.

Daily morning cleanse: 8-12oz of lemon water.

Foods you should avoid or limit:

Do your best to read the labels on packaged food. If the names are too hard to pronounce, they are likely chemical based ingredients and not very good for you.

  • Processed and high-sodium foods such as cured ham, bacon, sausage and potato chips.
  • Foods that contain all-purpose flour such as pizza, bagels, pretzels, white bread,  and flour tortillas.
  • Foods containing artificial sweeteners like Sucralose such as yogurt, cereal, whole grain muffins and bread and microwave popcorn.
  • Beware of “reduced sugar” labels which are usually loaded with artificial sweeteners such as fruit juice, ketchup, jams, jelly, syrup, soda, sports drinks, ice cream and salad dressings.

Artificial sweeteners you should try to avoid:

Aspartame, Acesulfame potassium, Alitame, Cyclamate, Dulcin, Equal, Glucin, Kaltame, Mogrosides, Neotame, NutraSweet, Nutrinova, Phenylalanine, Saccharin, Splenda, Sorbitol, Sucralose, Twinsweet, Sweet ‘N Low, Xylitol

Recommended activities:

Physical activity is essential for good health. New studies show even 15 minutes of elevated heart rate from activity has numerous benefits. Find activities you enjoy doing and aim for at least 15 minutes 4 to 5 times per week.

  • CARDIO: Biking, Hiking, Walking, Running, Swimming, Dancing, Zumba
  • STRENGTH: Weight Training, Pilates, Vigorous Yoga, P90X, Crossfit, Barre
  • FLEXIBILITY: Yoga and Stretching

Additional information:

Common Symptoms:

Uneven skin tone, fungus, scaly skin, hives, redness, baldness, skin tags, moles, warts, psoriasis, chickenpox, melanoma, canker sores, measles, lupus and slow healing wounds. 

Common Disorders:
  • Acne – Disorder that causes a variety of blemishes on the face, back, arms, chest including blackheads, whiteheads, pimples, nodules and cysts. 
  • Cellulitis – Bacterial skin infection.
  • Dermatitis – Any type of skin rash or irritation.
  • Eczema – Inflammation of the skin that results in itchy, red and dry skin, cold sores-blisters in or around the mouth.
  • Herpes – Common infection marked by sores around the mouth or genitals.
  • Raynaud’s Syndrome – Condition in which some areas of the body feel numb and cool in certain circumstances.
  • Shingles – Reactivation of the chickenpox virus in the body, causing a painful rash.
  • Vitiligo – Disease that causes the loss of skin color in blotches.


You can download a copy of the Integumentary System information found on this page to keep for your reference, or share with friends and family.