Evidence-based nutrition, in plain English — every entry sourced from clinical research.
Every entry in this collection — sourced, checked and written to be read.
The American journal of tropical medicine and hygiene, 2020 · Systematic review of RCTs Across the randomised trials
Hypertension (Dallas, Tex. : 1979), 2016 · Meta-analysis of RCTs Across the randomised trials reviewed, magnesium supplementation produced
The Cochrane database of systematic reviews, 2013 · Systematic review & meta-analysis Across the trials reviewed, regular vitamin
Inorganic nitrate from beetroot juice significantly reduced systolic blood pressure, with effects strongest in longer trials.
Older adults randomized to a Mediterranean diet with olive oil or nuts showed improved cognitive function versus controls after four years.
Three grams a day of oat beta-glucan — about a bowl of porridge — lowered LDL cholesterol by 0.25 mmol/L on average.
Ten weeks of a diet high in fermented foods (yogurt, kefir, kimchi) increased gut microbiome diversity and decreased 19 inflammatory markers.
Omega-3 supplementation reduced heart attack risk, with the strongest benefit among participants who rarely ate fish — supporting food-first omega-3 intake.
People who ate nuts seven or more times per week had a 20% lower death rate over three decades of follow-up than those who never ate nuts.
One cup of blueberries daily for six months improved endothelial function and HDL cholesterol in adults with metabolic syndrome.
Each 8 g/day increase in dietary fiber was associated with a 5–27% reduction in deaths from heart disease, stroke, type 2 diabetes and colorectal cancer.
A diet rich in fruits, vegetables and low-fat dairy lowered systolic blood pressure by 5.5 mmHg versus a typical American diet — comparable to single-drug therapy.