Whatever you’re eating for — a steadier blood sugar, a calmer night’s sleep, a stronger heart — start here. Each guide gathers the foods, nutrients and biomarkers that matter most for one goal, drawn from the same data behind every page on this site.
Browse by goal
Anti-Inflammatory
Turmeric, Kale, Broccoli, Mackerel, Rainbow Trout
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Better Sleep
Sesame Seeds, Hazelnuts, Cashews, Sunflower Seeds
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Blood Sugar Control
Oats, Pinto Beans, Kidney Beans, Buckwheat, Whole Wheat Bread
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Bone Health
Sesame Seeds, Parmesan, Cheddar Cheese, Cashews, Sardines
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Brain Health
Mackerel, Rainbow Trout, Eggs, Scallops, Salmon
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Energy and Performance
Cod, Lean Beef, Tuna, Sardines, Mussels
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Eye Health
Kale, Spinach, Broccoli, Carrot, Green Peas
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Gut Health
Banana, Pinto Beans, Wholewheat Pasta, Kidney Beans, Oats
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Healthy Hair
Flaxseed, Sesame Seeds, Oats, Mussels, Tuna
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Heart Health
Peanut Butter, Flaxseed, Dark Chocolate, Mackerel, Sesame Seeds
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Immune Support
Broccoli, Chilli Pepper, Kefir, Sweet Potato, Garlic
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Liver Health
Flaxseed, Mackerel, Extra Virgin Olive Oil, Kidney Beans, Oats
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Muscle Growth
Parmesan, Chicken Breast, Pumpkin Seeds, Sardines, Black Beans
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Skin Health
Carrot, Sweet Potato, Eggs, Peach, Mango
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Weight Gain
Extra Virgin Olive Oil, Pecans, Walnuts, Hazelnuts, Peanut Butter
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Weight Management
Apple, Cod, Grapefruit, Plum, Shrimp
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Another way in
A goal is only one route through the data. If you would rather start from a food, a nutrient or a straight head-to-head: