Foods & Drinks
- Peanuts How peanuts — technically a legume packed with polyphenols, healthy fats, and plant protein — consistently reduce cardiovascular mortality and improve metabolic markers in large-scale research 1
- Pear Pears as a high-fiber, polyphenol-rich whole fruit linked to lower stroke risk, reduced diverticulitis, modest metabolic syndrome improvements, and a small but real role in alcohol metabolism. 1
- Pecans A North American native nut with the highest antioxidant capacity of any common tree nut, rich in monounsaturated fats, gamma-tocopherol, and manganese — with clinical evidence for improving cholesterol, blunting postprandial oxidative stress, and supporting glucose control. 1
- Persimmon How persimmon's tannins, carotenoids, and fiber support blood sugar control, cholesterol reduction, and anti-inflammatory protection 1
- Pine Nuts Pine nuts are a uniquely nutrient-dense tree nut containing pinolenic acid, a rare fatty acid that suppresses appetite hormones, lowers LDL cholesterol, and reduces inflammation. 1
- Pineapple How pineapple's bromelain enzyme reduces inflammation, supports digestion, and delivers meaningful amounts of vitamin C and manganese 1
- Pistachios How pistachios lower LDL cholesterol, improve blood sugar and insulin sensitivity, and feed beneficial gut bacteria — with consistent evidence from clinical trials 1
- Plantains How green plantains — with their exceptionally high resistant starch content — feed beneficial gut bacteria, buffer blood sugar, and support metabolic health 1
- Pomegranate How pomegranate's unique polyphenols — punicalagins, ellagic acid, and urolithins — support blood pressure, heart health, and gut microbiome diversity 1
- Prickly Pear How nopal cactus pads and prickly pear fruit support blood sugar control, cardiovascular health, and antioxidant defense 1
- Prunes How prunes (dried plums) protect bone density, support digestive regularity, and deliver cardiovascular-active polyphenols — with an unusually strong body of clinical trial evidence 1
- Pumpkin How pumpkin's carotenoid profile — especially alpha-carotene — supports eye health, cardiovascular protection, and reduced all-cause mortality 1
- Pumpkin Seed Oil How pumpkin seed oil's delta-7 phytosterols support prostate function, reduce hair loss, and improve bladder control — backed by randomized trials 1
- Pumpkin Seeds How pumpkin seeds' zinc, phytosterols, and cucurbitin support prostate health, immune function, sleep quality, and natural parasite defense 1
- Purslane How purslane, a common garden weed, provides plant-based omega-3 fatty acids, potent antioxidants, and meaningful blood sugar support 1
- Quince How quince fruit, syrup, and seed mucilage support GERD relief, deliver concentrated antioxidants, and aid skin and wound healing 1
- Quinoa Why quinoa's rare complete protein profile, low glycemic load, prebiotic fiber, and polyphenol-rich bran make it one of the most nutritious grain alternatives available 1
- Rainbow Trout Why farmed and wild rainbow trout is one of the most nutrient-dense low-mercury fish on the FDA Best Choices list — with EPA, DHA, vitamin D, B12, selenium, and astaxanthin in a single fillet. 1
- Raspberries How raspberries' unique combination of ellagic acid, anthocyanins, and fiber reduces blood sugar spikes, fights inflammation, and protects DNA 1
- Raw Cacao How raw cacao's flavanol compounds support cardiovascular health, sharpen cognition, stabilize blood sugar, and lift mood — with the peer-reviewed evidence behind the claims 1
- Raw Milk What pasteurization does to milk, why some people swear by raw milk, and the real risks involved 1
- Red Cabbage How red cabbage delivers exceptionally high anthocyanin levels alongside glucosinolates and prebiotic fiber, providing anti-inflammatory, cancer-protective, and gut microbiome benefits 1
- Resistant Starch How resistant starch escapes digestion to feed beneficial gut bacteria, produce butyrate, improve blood sugar regulation, and support metabolic health 1
- Rye How rye's unique alkylresorcinol compounds, exceptionally slow-digesting fiber, and distinct grain structure deliver measurably lower insulin responses, better gut microbiome diversity, and reduced cardiovascular risk compared to wheat 1
- Sacha Inchi The Amazonian star-shaped seed with one of the highest plant-based omega-3 concentrations of any food 1
- Sardines How sardines deliver omega-3s, vitamin D, B12, calcium, and complete protein in a form your body readily absorbs 1
- Sauerkraut How traditionally fermented cabbage delivers live probiotics, bioactive compounds, and vitamins that support a healthy gut, immune system, and beyond 1
- Scallops How scallops deliver exceptional B12, taurine, selenium, and lean protein with documented benefits for heart health, blood pressure, and metabolic function 1
- Sea Buckthorn How sea buckthorn's rare omega-7 fatty acid, exceptional vitamin C content, and dense antioxidant profile support skin health, improve blood lipids, reduce inflammation, and protect mucosal membranes — with evidence from multiple randomized controlled trials 1
- Sea Moss A deep look at sea moss (Chondrus crispus), its nutrient density, bioactive polysaccharides, and the real evidence behind the hype 1
- Sea Salt How sea salt differs from refined table salt, why iodine still matters, what the actual sodium-and-health evidence says, and how to choose a salt that supports rather than undermines your diet 1
- Sea Vegetables How seaweed and sea vegetables deliver iodine, anti-inflammatory compounds, and cardiovascular benefits backed by clinical research 6
- Sesame Seeds How sesame's unique lignans — sesamin and sesamol — lower blood pressure, reduce LDL cholesterol, and protect against oxidative stress 1
- Sorghum How sorghum's 3-deoxyanthocyanins, resistant starch, and anti-inflammatory tannins support blood sugar, gut health, and chronic disease prevention 1
- Sourdough How slow fermentation by wild yeast and bacteria transforms bread into a more digestible, lower-glycemic, mineral-rich food with real evidence behind it 1
- Soursop What soursop offers nutritionally, its popular anticancer reputation, and the important neurotoxicity risk from annonacin 1
- Soy Isoflavones What the science says about soy isoflavones — hormonal effects, heart protection, bone density, and the nuanced picture on cancer risk 1
- Spelt How spelt's higher mineral content, lower phytic acid, and ancient phytochemical profile compare favorably to modern wheat for blood sugar, gut health, and overall nutrition 1
- Spinach How spinach delivers dietary nitrates for blood pressure and exercise performance, lutein for eye health, folate for cellular repair, and a broad antioxidant profile that supports cardiovascular and metabolic health 1
- Sprouts and Microgreens How sprouted seeds and young seedlings concentrate vitamins, minerals, and phytochemicals at levels that can far exceed their mature counterparts 2
- Stevia How stevia's steviol glycosides deliver intense calorie-free sweetness while reducing blood pressure and post-meal glucose in clinical trials 1
- Strawberries How strawberry pelargonidin anthocyanins, ellagic acid, and vitamin C lower LDL cholesterol, improve insulin sensitivity in prediabetes, and support cognition in older adults — backed by multiple human RCTs 1
- Sunflower Seeds Clinical evidence for sunflower seeds reducing LDL cholesterol and blood pressure in type 2 diabetes, supporting glycemic control through chlorogenic acid, and reducing body fat — backed by feeding trials and two placebo-controlled RCTs. 1
- Sweet Potato How sweet potatoes deliver provitamin A, blood sugar stability, and anti-inflammatory compounds through an unusually rich nutrient matrix 1
- Swiss Chard How Swiss chard delivers betalain antioxidants, syringic acid for blood sugar regulation, and some of the highest concentrations of vitamins K, A, and C of any leafy green 1
- Tamarind How tamarind's polyphenols, tartaric acid, and seed compounds support blood sugar regulation, liver protection, and cardiovascular health 1
- Taro Root How taro's unique starch structure, polyphenol content, and micronutrient density make it one of the most health-supportive starchy vegetables in global food traditions 1
- Tart Cherry How Montmorency tart cherry juice improves sleep quality, accelerates muscle recovery, and reduces gout flare-ups — backed by multiple human trials 1
- Tea Why tea is one of the most studied beverages in the world, and what makes it good for you. 14
- Teff How teff's iron, calcium, resistant starch, and low glycemic index make it one of the most nutritionally complete grains available 1
- Tempeh How fermentation transforms soybeans into a nutrient-dense whole food with documented benefits for gut health, cardiovascular protection, and blood sugar balance 1
- Tiger Nuts How tiger nuts — one of humanity's oldest foods — deliver prebiotic resistant starch, heart-healthy oleic acid, and gut-protective compounds 1
- Tomatoes How cooked tomatoes deliver far more bioavailable lycopene than raw, and what the evidence shows for cancer risk, LDL oxidation, and cardiovascular health 1
- Walnuts A whole food uniquely rich in ALA omega-3s, polyphenols, and ellagitannins — with clinical evidence for cardiovascular protection, cognitive support in older adults, and meaningful improvements to gut microbiome diversity. 1
- Watercress How watercress and its unique PEITC isothiocyanate reduce DNA damage, activate detox pathways, and pack extraordinary nutrition into a handful of leaves 1
- Watermelon How watermelon's unique combination of citrulline and lycopene supports blood pressure, vascular function, exercise recovery, and antioxidant defense 1
- Wheat Germ The embryo of the wheat kernel is one of the richest food sources of spermidine, vitamin E, zinc, and folate — nutrients linked to autophagy, cellular repair, and healthy aging 1
- Wheatgrass How wheatgrass supports digestion, reduces inflammation, lowers cholesterol, and provides dense antioxidant nutrition 1
- Wild Salmon How wild-caught salmon delivers EPA, DHA, astaxanthin, and vitamin D in a uniquely bioavailable whole-food package 1
- Xylitol How this naturally-occurring sugar alcohol protects teeth, supports blood sugar balance, and reduces ear infections 1