Beetroot
Beetroot’s dietary nitrates convert to nitric oxide, relaxing blood vessels — the basis for its well-replicated effects on blood pressure and endurance performance.
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.
Beetroot’s dietary nitrates convert to nitric oxide, relaxing blood vessels — the basis for its well-replicated effects on blood pressure and endurance performance.
Tomatoes are the leading dietary source of lycopene, a carotenoid linked to heart and prostate health. Cooking tomatoes in olive oil multiplies lycopene absorption.
Crushing garlic creates allicin, the sulfur compound behind most of its studied benefits — from modest blood pressure reduction to immune support during cold…
Weight for weight, red bell peppers contain roughly three times the vitamin C of oranges, alongside skin-supporting carotenoids — all at 31 calories per…
The poster child of leafy greens for a reason: one 100 g serving of kale exceeds a full day of vitamin K and delivers…
Spinach packs folate, magnesium and dietary nitrates — the same compounds that make beets popular with athletes — into just 23 calories per 100…
Broccoli is the best dietary source of glucoraphanin, the precursor to sulforaphane — one of the most intensively studied plant compounds in cancer-prevention research.
A single sweet potato can cover more than 300% of your daily vitamin A as beta-carotene. Eaten with the skin, it is a high-fiber,…
Carrots remain the classic source of beta-carotene, which the body converts to vitamin A for vision, immune function and skin. Cooking actually increases carotene…