Magnesium
Magnesium is among the most common shortfall nutrients in modern diets, since refining strips it from grains. It is concentrated in seeds, nuts, dark chocolate and…
22 June 2026
THE COLLECTION
Health Benefit: Heart Health
Every entry in this collection — sourced, checked and written to be read.
Blood Pressure
Arterial pressure, strongly diet-responsive through dietary nitrate, potassium and sodium balance.
21 June 2026
Quercetin
Quercetin bridges two of our niches: a heart-friendly flavonol that also calms the mast-cell histamine release behind many sensitivity symptoms.
21 June 2026
Lignans
Flaxseed is by far the richest food source of lignans, polyphenols studied for hormone-related and cardiovascular health.
21 June 2026
Beta-glucan
Beta-glucan is the soluble fibre behind oats’ FDA-approved cholesterol-lowering claim — one of the best-evidenced functional compounds in food.
21 June 2026
Nitrates
Dietary nitrate from leafy greens and beetroot underlies their well-replicated effects on blood pressure and endurance performance.
21 June 2026
ApoB
Apolipoprotein B counts the atherogenic particles in your blood — increasingly seen as a sharper predictor of heart risk than LDL cholesterol alone.
21 June 2026
Serum Uric Acid
The end-product of purine metabolism; persistently high levels crystallise in joints and drive gout attacks.
21 June 2026
Anthocyanins
Anthocyanins are the pigments behind blueberries, black beans and pomegranate — among the most studied polyphenols for vascular and cognitive health.
21 June 2026
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
Overnight Oats with Blueberries & Chia
Rolled oats soaked overnight with chia, milk and yogurt, topped with a cup of blueberries and toasted almonds. Twelve grams of fiber before 9…
12 June 2026
Sardine & Tomato Toast
Whole grain toast rubbed with garlic and tomato, topped with sardines, lemon and parsley. The cheapest omega-3-and-calcium lunch in this encyclopedia.
12 June 2026