Plant Foods
VegetablesThe most evidence-backed food group. Leafy greens, cruciferous, roots and alliums.
Fruit & berriesVitamins, polyphenols and fibre — and the honest word on fruit sugar.
LegumesBeans, lentils and chickpeas — the most underrated food group in the Western diet.
Whole grainsWhy the bran and germ matter — oats, rye, brown rice and the cholesterol evidence.
NutsAlmonds, walnuts, Brazil nuts and more — heart-healthy fats in a small, calorie-dense package.
SeedsChia, flax, pumpkin, sunflower, sesame and hemp — fibre, minerals and useful plant fats.
MushroomsVitamin D, beta-glucans, ergothioneine — the only non-animal source of UV-made vitamin D.
Herbs & spicesConcentrated plant compounds — turmeric, ginger, garlic and more.
Algae & sea vegetablesIodine, omega-3 and minerals from the ocean — and the safe dose question.
SuperfoodsThe honest version — nutrient-rich foods worth eating, without miracle claims.
Animal Foods
Fish & seafoodOily fish, white fish and shellfish — omega-3, iodine and the mercury picture.
Meat & poultryPoultry vs red meat vs processed meat — what actually differs in the evidence.
EggsThe cholesterol question revisited — and why the yolk is where the nutrition is.
Dairy foodsMilk, yoghurt, cheese and kefir — calcium, iodine and what the studies actually show.
Oils & Beverages
Oils & fatsOlive oil, saturated fat, seed oils — sorting the evidence from the noise.
Honey & bee productsRaw honey, Manuka, propolis — what the antimicrobial and polyphenol evidence shows.
Cocoa & dark chocolateFlavanols, the COSMOS trial, and how to choose chocolate that actually has them.
Tea & coffeeTwo of the most evidence-backed daily habits — polyphenols, liver health and caffeine.
Special Food Groups
Fermented foodsKefir, kimchi, sauerkraut, miso — the microbiome evidence, live cultures and how much to eat.
Soy foodsTofu, tempeh, edamame — complete plant protein and the phytoestrogen question answered.
Plant-based alternativesPlant milks, meat alternatives — what to look for, what to avoid, and the nutrient gaps.
Our approach: Every guide here is based on the available evidence — large prospective studies, systematic reviews and meta-analyses where they exist, smaller trials or mechanistic evidence where they don't. We name the uncertainty where it exists. No food is a miracle, none is a villain. The goal is to give you the most honest, practical picture available.