Latest articles
Mediterranean diet lowers BMI and cardiovascular risk
A twelve-month Mediterranean diet trial reduced BMI and cardiovascular risk markers in hypertension patients. Olive oil, walnut, sardine, and kale formed the daily core. The diet o
Intermittent fasting and microbiome diversity: 2026 evidence
Sixteen-hour intermittent fasting windows correlate with improved microbiome diversity and reduced inflammation. Prebiotic foods like oat, lentil, and chickpea support fasting-wind
Thyroid health: iodine balance with nori and kombu
Thyroid function depends on iodine intake balanced against goitrogens. Nori and kombu provide bioavailable iodine. Excess kombu can suppress thyroid function — moderation matters m
Gout and uric acid: low-purine cooking strategies
Gout patients reduce uric acid by limiting sardine, organ meats, and beer. Cherry, blueberry, and tahini lower uric acid passively. Adequate hydration and turmeric supplementation
Histamine intolerance: fresh foods over fermented for sensitive guts
Histamine-intolerant individuals avoid aged fermented foods like miso, tempeh, and kefir. Fresh fish like salmon (frozen at sea) and freshly cooked chicken minimize histamine load.
Oxalate and kidney stones: spinach, beetroot, and chia caution
Oxalate-rich foods like spinach, rhubarb, beetroot, and chia contribute to kidney stone formation in susceptible individuals. Pairing oxalate foods with calcium-rich foods like kef
Lectin controversy: nightshade vegetables and inflammation evidence
The lectin-free movement claims nightshade vegetables like tomato and eggplant cause inflammation. Current evidence does NOT support broad nightshade avoidance for healthy adults.
Vitamin-D and B12 deficiency in vegan diets: testing and supplementation
Vegan diets risk vitamin-D and B12 deficiency without intentional supplementation. Fortified almond milk, sunlight exposure, and B12 lozenges close the gap. Annual blood testing pr
Zinc and magnesium pantry: pumpkin seed, almond, and dark chocolate
Zinc and magnesium support immunity, sleep, and muscle function. Pumpkin seed, almond, and dark chocolate deliver both minerals. Soaking nuts and seeds reduces phytate and improves
Liver detox myth versus evidence: 2026 review
Commercial liver detox products lack evidence. The liver self-detoxifies daily without supplementation. Foods supporting liver function include broccoli, garlic, turmeric, and EVOO