Mediterranean Salmon Bowl
Pan-seared salmon over lemony quinoa with cucumber, cherry tomatoes, olives and a garlicky yogurt drizzle. A full serving of oily fish and five vegetables…
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.
Pan-seared salmon over lemony quinoa with cucumber, cherry tomatoes, olives and a garlicky yogurt drizzle. A full serving of oily fish and five vegetables…
Omega-3 supplementation reduced heart attack risk, with the strongest benefit among participants who rarely ate fish — supporting food-first omega-3 intake.
Older adults randomized to a Mediterranean diet with olive oil or nuts showed improved cognitive function versus controls after four years.
Practically pure protein, shrimp also supplies iodine for thyroid function and astaxanthin, the carotenoid that gives it its pink color.
Nature’s multivitamin: eggs are the leading food source of choline, essential for brain development and liver function, with all nine essential amino acids in…
The cornerstone fat of the Mediterranean diet. In the landmark PREDIMED trial, a diet anchored by extra virgin olive oil cut major cardiovascular events…
High-cocoa chocolate is genuinely rich in minerals and flavanols linked to blood pressure and cognition — in modest portions, it earns its place in…
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…
Tiny, cheap and low on the food chain (so low in mercury), sardines eaten with their soft bones are one of the best non-dairy…