Is Coconut Oil Healthy? What We Know About Saturated Fat
Coconut oil is high in saturated fat and can raise both LDL and HDL. Learn what the evidence actually shows and which dietary fats experts recommend prioritizing.
Nutrition
Information about nutrients, diet and science.
43 articles
Omega-3: Benefits, Sources, and When to Supplement
Learn the evidence-based benefits of omega-3s, how ALA, EPA, and DHA differ, their best food sources, and when supplementation may actually be useful.
Potassium: What It Does and the Best Food Sources
Potassium supports normal muscle, nerve and cardiovascular function. Learn how much you need, which foods provide it and when extra potassium may be unsafe.
Selenium: How Much Do We Need and When Is It Too Much?
Selenium is essential for thyroid function and other processes, but more is not always better. Learn how much we need, where to get it and why excess intake matters.
Is Fruit Juice as Healthy as Whole Fruit?
Whole fruit has an advantage over juice because it retains fiber, promotes greater fullness, and makes it harder to consume excess sugars and calories. Here is where 100% fruit juice can fit.
Can Antioxidant Supplements Help or Actually Get in the Way?
Antioxidant supplements do not always improve health, and high doses may sometimes cause harm. See what the scientific evidence actually shows.
Vitamin A: Functions, Foods, and Risks of Too Much
Learn what vitamin A does, which foods provide retinol and carotenoids, how much adults need, and why excessive intake from supplements can be harmful.
Vitamin B12: Functions, Sources and Deficiency Risk
Learn what vitamin B12 does, where it comes from, how much adults need, and which groups face a higher risk of deficiency.
Vitamin D: What It Does and How Much You Need Daily
Vitamin D supports bone health and calcium metabolism. Learn how much you need daily, where to get it, when testing may help, and why high-dose supplements require caution.
Vitamin E: What It Does and the Best Food Sources
Vitamin E is an antioxidant nutrient found mainly in vegetable oils, seeds, and nuts. Learn what it does, how much you need, the best food sources, and when supplements require caution.
Vitamin K: What It Does and Which Foods Provide the Most
Vitamin K supports normal blood clotting and bone metabolism. Learn how much you need, the difference between K1 and K2, and the best food sources. ([ODS][1])
Zinc: Functions, Food Sources, and Deficiency
Learn what zinc does in the body, how much you need, the best food sources, who is at greater risk of deficiency, and why excessive supplementation can be harmful.
Butter or Margarine: Which Is the Better Choice?
Butter is high in saturated fat, while modern margarines can provide more unsaturated fats. Learn what the evidence says and what to check on the label.
Is Honey Healthier Than Sugar? What the Evidence Says
Honey has a more complex composition than table sugar, but it is still a source of free sugars. Learn what differs, potential benefits and what really matters.
Are Multivitamins Worth It for Healthy Adults?
Most healthy adults do not clearly benefit from a daily multivitamin. See what research says about disease prevention, safety, deficiencies, and cognition.
Ketogenic Diet: How It Works and What the Risks Are
The ketogenic diet severely restricts carbohydrates to induce ketosis. Learn how it works, what research says about weight loss, and which health risks deserve attention.
DASH Diet: How It Works and Who It May Be For
The DASH diet emphasizes nutrient-dense foods while limiting sodium and saturated fat. Learn how it works, what the evidence says about blood pressure, and when it may need to be modified.
Does a Low-Carb Diet Work? Benefits, Limitations, and Who It May Suit
A low-carb diet can support weight loss and improve some metabolic markers, but it is not superior for everyone. Learn its benefits, limitations, risks, and who may benefit.
Mediterranean Diet: What It Is and Why It Is So Studied
The Mediterranean diet emphasizes vegetables, legumes, whole grains, olive oil, nuts and fish. Learn why it is so widely studied and what the evidence actually shows.
Iron: How Much Do We Need and What Are the Best Food Sources?
How much iron do you need each day? Learn about iron-rich foods, heme and non-heme iron, absorption, and practical ways to get enough from your diet.
Folate vs. Folic Acid: Are They the Same Thing?
Folate and folic acid are both forms of vitamin B9, but they are not exactly the same. Learn how they differ, where they are found, and when supplementation matters.
Does Eating Fruit at Night Make You Gain Weight?
Eating fruit at night does not automatically cause weight gain. Learn what research says about meal timing, fruit sugar, body weight, and bedtime snacks.
Does Glutamine Work for Muscle, Gut Health, or Immunity?
Glutamine is marketed for muscle, gut health, and immunity, but supplementation benefits depend heavily on context. Here is what the evidence actually shows.
Saturated Fat: How Much to Eat and Which Foods to Watch
Learn how much saturated fat to eat, which foods provide the most, and how replacing it with unsaturated fats and fiber-rich foods can improve diet quality.
Monounsaturated vs. Polyunsaturated Fats: What's the Difference?
Monounsaturated and polyunsaturated fats are both unsaturated fats, but they differ in structure, food sources and essential fatty acids. Learn how each fits into a healthy diet.
Trans Fats: Where They Are and Why to Avoid Them
Learn what trans fats are, where they may be found, why they are linked to cardiovascular disease, and how to keep your intake as low as possible.
Glycemic Index: What It Is and How Much It Really Matters
Learn what the glycemic index measures, how it differs from glycemic load, and why portions, fiber, and overall diet quality matter more than one number.
Iodine: Why We Need It and the Best Dietary Sources
Iodine is essential for thyroid hormone production. Learn how much we need, where to find it in food, and why both deficiency and excess matter.
Does Intermittent Fasting Work for Weight Loss?
Intermittent fasting can support weight loss, but it does not consistently outperform conventional calorie restriction. Learn what the latest evidence shows and who should be cautious.
Is Lactose-Free Milk Healthier?
Lactose-free milk is not automatically healthier. Learn how it differs from regular milk, who benefits from it, and what really changes in sugars and nutrients.
Is Breakfast Really the Most Important Meal of the Day?
Is breakfast truly essential? See what research says about weight, metabolism, cardiovascular health, skipping breakfast, and what matters most in the morning.
Calcium Beyond Milk: Where Else Can You Get It?
Milk is not the only source of calcium. Discover calcium-rich foods, learn how absorption differs, and see how to diversify your daily intake.
Do Carbs at Night Make You Gain Weight? What Matters
Eating carbs at night does not automatically cause fat gain. Learn how calorie intake, meal timing, carbohydrate quality and circadian biology actually fit together.
Are Carbs Bad for You? What They Do in the Body
Carbohydrates are not inherently unhealthy. Learn how they provide energy, why fiber and food quality matter, and when refined carbs and free sugars deserve attention.
Glycemic Load vs. Glycemic Index: What’s the Difference?
Learn how glycemic load differs from glycemic index, how portion size changes the calculation, and why neither number should be used alone to judge the nutritional quality of a food.
Does Eating Slowly Help With Fullness and Weight Control?
Eating more slowly may reduce how much food and energy you consume at a meal, but it is not a stand-alone or guaranteed weight-loss strategy. Here is what the evidence shows.
Does Eating More Often Boost Your Metabolism?
Eating every few hours does not appear to meaningfully boost metabolism. Learn what the thermic effect of food means and whether meal frequency matters for weight loss.
Do You Need to Count Calories to Lose Weight?
A calorie deficit is necessary for weight loss, but counting every calorie is not. Learn when tracking may help and how eating patterns and portion control can reduce energy intake without weighing everything.
Calorie Deficit: What It Is and How It Really Works
A calorie deficit means using more energy than you consume over time. Learn why it leads to weight loss, why progress slows, and why simple calorie formulas often fail.
Is Brown Sugar Healthier Than White Sugar?
Brown sugar contains more minerals than white sugar, but does that make it healthier? Compare calories, blood sugar effects, nutrients, and the evidence.
Does Lemon Water Have Any Special Health Benefits?
Lemon water hydrates and provides some vitamin C and citrate, but claims about detoxification, fat burning and alkalizing the body go far beyond the evidence.
Protein: how much do we really need?
Find out how much protein the body actually requires, which sources are worth building meals around, and where the benefit of eating more stops.
Fiber: why is it so important?
Soluble and insoluble fibers work in different ways on satiety, the gut, and blood sugar control — and most people consume less than half of the recommended amount.
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