Nutrition Science
Understanding what to eat and what to limit for optimal health, based on scientific evidence.
Protein
macronutrient • strong evidence
Essential macronutrient for building and repairing tissues, making enzymes and hormones.
Benefits:
- Builds and repairs muscle tissue
- Supports immune function
- Helps maintain satiety and weight management
- Essential for bone health
- Supports healthy skin, hair, and nails
Food Sources:
Dietary Fiber
fiber • strong evidence
Indigestible carbohydrate that promotes digestive health and helps regulate blood sugar.
Benefits:
- Promotes healthy digestion and regular bowel movements
- Helps control blood sugar levels
- Lowers cholesterol
- Supports healthy gut microbiome
- Increases satiety and aids weight management
- May reduce risk of colorectal cancer
Food Sources:
Vitamin D
vitamin • strong evidence
Fat-soluble vitamin crucial for bone health, immune function, and mood regulation.
Benefits:
- Promotes calcium absorption for strong bones
- Supports immune system function
- May improve mood and reduce depression
- Supports muscle function
- May reduce inflammation
Food Sources:
Omega-3 Fatty Acids
fatty acid • strong evidence
Essential polyunsaturated fats crucial for brain health and reducing inflammation.
Benefits:
- Supports heart health
- Reduces inflammation
- Crucial for brain development and function
- May improve eye health
- May reduce symptoms of depression and anxiety
Food Sources:
Magnesium
mineral • strong evidence
Essential mineral involved in over 300 enzymatic reactions in the body.
Benefits:
- Supports muscle and nerve function
- Helps regulate blood pressure
- Supports bone health
- May improve sleep quality
- Helps maintain steady heart rhythm
- Supports energy production
Food Sources:
Refined Sugar
limit this • strong evidence
Added sugars that provide calories without nutritional value and can contribute to various health issues.
Risks:
- Contributes to weight gain and obesity
- Increases risk of type 2 diabetes
- May increase heart disease risk
- Can cause blood sugar spikes and crashes
- Associated with increased inflammation
- May contribute to dental cavities
Food Sources:
Saturated Fat
limit this • strong evidence
Type of fat that can raise LDL cholesterol levels when consumed in excess.
Risks:
- May raise LDL (bad) cholesterol
- Increased risk of heart disease when consumed in excess
- May contribute to inflammation
Food Sources:
Sodium
limit this • strong evidence
Essential mineral, but most people consume far more than needed, contributing to health issues.
Benefits:
- Necessary for fluid balance
- Supports nerve and muscle function
Risks:
- High intake increases blood pressure
- Increases risk of heart disease and stroke
- May contribute to kidney disease
- Can cause water retention
Food Sources:
Trans Fats
limit this • strong evidence
Artificial fats created through hydrogenation, harmful to cardiovascular health.
Risks:
- Raises LDL (bad) cholesterol
- Lowers HDL (good) cholesterol
- Significantly increases heart disease risk
- Increases inflammation
- May increase diabetes risk