The DASH Diet: The Blood-Pressure Diet Doctors Keep Prescribing
The DASH diet (Dietary Approaches to Stop Hypertension) is an eating pattern built around vegetables, fruits, whole grains, low-fat dairy, beans, nuts, fish, and…
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Blog Category
Nutrition
Articles on nutrition: eating well with common conditions, how individual nutrients work and how to tell evidence from diet trends. People with diabetes, kidney disease or other conditions should agree dietary changes with their care team.
Dietary Cholesterol: Prawns, Cheese, Chocolate, Eggs and What Actually Matters
Prawns do contain a fair amount of dietary cholesterol; a typical serving holds roughly as much as one large egg. They are, however, almost…
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Is Milk Good for You? An Evidence Check on a Century-Old Question
Milk is a convenient package of protein, calcium, iodine, B12, and, when fortified, vitamin D, and moderate intake appears safe for most people. It…
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Avocado Oil vs Olive Oil: A Fair Fight, Judged by Evidence
Avocado oil and olive oil are nutritionally similar: both are roughly 70% heart-friendly monounsaturated fat and about 120 calories per tablespoon. Extra virgin olive…
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How Many Calories in a Cucumber? The 96 Percent Water Vegetable
A whole medium cucumber, about eight inches long and 300 grams, contains roughly 30 to 45 calories, and a half-cup of slices has about…
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Mindful Eating: The Anti-Diet Skill With Clinical Trials
Mindful eating means paying deliberate, nonjudgmental attention to your food and your body's hunger and fullness signals while you eat. Clinical trials show it…
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Aloe Vera Juice: What Is Proven and What Is Just Green
Aloe vera juice is mostly water, and hydration is its best-established benefit. Small clinical trials suggest possible modest effects on heartburn symptoms and fasting…
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Body Fat Percentage: What Is Healthy and How to Measure It Honestly
For most adults, a healthy body fat percentage falls roughly between 8 and 20 percent for men and 21 and 33 percent for women,…
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Kale: What the Former Superfood King Still Delivers
Kale remains one of the most nutrient-dense vegetables available. A single raw cup provides roughly two-thirds of a day's vitamin K and about a…
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Low-Sodium Foods: Eating Well Under 2,300 Milligrams
Low-sodium foods contain 140 milligrams of sodium or less per serving, and building meals around them, fresh fruits and vegetables, plain grains, dried…
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Low-FODMAP Foods: The Elimination Framework for Sensitive Guts
Low-FODMAP foods, including oats, rice, quinoa, eggs, firm tofu, lactose-free dairy, carrots, zucchini, strawberries, and firm bananas, are low in the fermentable…
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Okra Water: The Viral Drink vs the Actual Fiber Story
Okra water is made by soaking okra pods in water overnight, and it is safe for most healthy adults. However, most of okra's fiber,…
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Foods High in Vitamin C: The Complete List Beyond Oranges, Ranked by Serving
Foods high in vitamin C include guava, red and green bell peppers, kiwi, strawberries, papaya, pineapple, broccoli, Brussels sprouts and citrus fruit. Per serving,…
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Pineapple Benefits: Bromelain, Digestion, Immunity and What the Evidence Really Says
Pineapple is a low-calorie fruit rich in vitamin C, manganese and fiber, and it contains bromelain, a group of protein-digesting enzymes. Eating it supports…
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What Is MSG? The Most Unfairly Judged Ingredient in Food
MSG, or monosodium glutamate, is the sodium salt of glutamate, an amino acid found naturally in tomatoes, aged cheese, mushrooms, and the human body…
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How Much Fiber Per Day? The Gap Almost Everyone Has
Most adults need about 14 grams of fiber per 1,000 calories, roughly 25 grams a day for women and 38 for men, a…
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Oil of Oregano: Strong Claims, Modest Evidence: the Honest Read
Oil of oregano contains carvacrol and thymol, compounds that kill bacteria and fungi in laboratory studies. Human evidence is thin: only a few small…
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Sparkling Water: What Carbonation Does and Does Not Do to You
Plain sparkling water is water plus dissolved carbon dioxide, and for most people it hydrates about as well as still water. The mild carbonic…
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