Evidence-based nutrition, in plain English — every entry sourced from clinical research.
Every entry in this collection — sourced, checked and written to be read.
Pooling randomised trials, resveratrol supplementation significantly improved flow-mediated dilation, a marker of endothelial function, though blood pressure was not significantly changed.
In mildly hypertensive adults, 12 weeks of hesperidin-enriched orange juice reduced systolic and pulse pressure, though wider meta-analyses of hesperidin on blood pressure remain
Across seven trials, beetroot juice, a betalain-rich food, lowered oxidative-damage markers and raised total antioxidant capacity in untrained adults, though nitrate may also contribute.
Across the pooled trials, ginger supplementation was associated with a significant fall in serum C-reactive protein, alongside improvements in lipids and glycaemia.
Pooling seventeen trials, garlic supplements lowered systolic blood pressure by about 3.8 mmHg versus control, with the effect strongest in people with hypertension.
Across pooled observational studies, higher dietary and circulating lycopene were associated with a modestly lower risk of prostate cancer, though no benefit was seen
Vitamin D supplementation modestly lowered acute respiratory infection risk, most in those most deficient (BMJ, 2017).
European Journal of Clinical Nutrition, 2021 · Systematic review & meta-analysis Oat beta-glucan blunted the rise in blood
Nutrients, 2016 · Systematic review & meta-analysis of RCTs In people with diabetes, oat beta-glucan improved glycaemic control
Advances in Nutrition, 2023 · Review Summarises the dietary levers for preventing recurrent stones — ample fluids, adequate
American Journal of Physiology – Renal Physiology, 2019 · Review Reviews how dietary oxalate contributes to stone risk
The Journal of Nutrition, 2012 · Systematic review of controlled trials Fructose’s effect on uric acid was inconsistent