Turmeric
Turmeric’s golden pigment, curcumin, is one of the most studied anti-inflammatory compounds in food science. Pair it with black pepper — piperine boosts absorption…
12 June 2026
Evidence-based nutrition, in plain English — every entry sourced from clinical research.
Every entry in this collection — sourced, checked and written to be read.
Turmeric’s golden pigment, curcumin, is one of the most studied anti-inflammatory compounds in food science. Pair it with black pepper — piperine boosts absorption…
Gingerol gives fresh ginger both its bite and its evidence base: clinical trials support it for nausea, post-exercise muscle soreness and digestive comfort.
Beyond flavor, cinnamon has modest but repeatable effects on fasting blood sugar in meta-analyses. Choose Ceylon cinnamon for regular use — it is far…
The cornerstone fat of the Mediterranean diet. In the landmark PREDIMED trial, a diet anchored by extra virgin olive oil cut major cardiovascular events…
Ten weeks of a diet high in fermented foods (yogurt, kefir, kimchi) increased gut microbiome diversity and decreased 19 inflammatory markers.
Pomegranate arils owe their ruby color to punicalagins, potent polyphenols studied for blood pressure and arterial health. The seeds add a satisfying 4 g…
The poster child of leafy greens for a reason: one 100 g serving of kale exceeds a full day of vitamin K and delivers…
Broccoli is the best dietary source of glucoraphanin, the precursor to sulforaphane — one of the most intensively studied plant compounds in cancer-prevention research.
Walnuts are the only common nut with meaningful plant omega-3 (ALA). Regular walnut intake features in nearly every major heart-health dietary trial, including PREDIMED.
The flagship omega-3 food. Two servings of salmon a week roughly meets the EPA/DHA intake associated with lower cardiovascular risk in major cohort studies…