Browse the evidence

Adherence to a Mediterranean Diet (MD) reduces the incidence of NAFLD and improves insulin resistance through antioxidant, anti-inflammatory, and lipid-lowering mechanisms.

Adopt a Mediterranean Diet rich in vegetables, fruits, whole grains, olive oil, and fish. This specific dietary pattern has been shown to lower the risk of developing fatty liver and improve insulin sensitivity.

Maximal eccentric exercise induces a rapid translocation of small heat shock proteins (HSP27 and alphaB-crystallin) to myofibrillar structures within 30 minutes, serving as an immediate stabilizing response to muscle damage, followed by a delayed increase in HSP70 mRNA and protein levels that support long-term recovery and remodeling.

To trigger the rapid stabilization of muscle fibers and subsequent long-term remodeling, you must perform unaccustomed maximal eccentric contractions. This specific type of loading causes small heat shock proteins to immediately bind to damaged muscle structures, followed days later by increased HSP70 production for repair. Standard concentric or aerobic exercise does not trigger this specific rapid translocation pattern.

Vitamin D deficiency is highly prevalent in athletes across various sports and ethnicities, often leading to musculoskeletal issues like stress fractures and muscle weakness.

Don't assume your fitness protects you from Vitamin D deficiency. It is very common in athletes, especially those who train indoors or have darker skin. Get tested to avoid stress fractures and muscle weakness.

General poor nutrition, characterized by low consumption of fresh/frozen meat, fish, fruits, vegetables, and dairy, is a primary risk factor for esophageal cancer, independent of alcohol and smoking.

Prioritize a diet that includes regular servings of fresh or frozen meat/fish, fruits, vegetables, and dairy products. The study suggests that the combination of these food groups is more protective than any single nutrient. Avoid diets heavily reliant on processed meats or lacking in fresh produce, as this pattern is associated with significantly higher esophageal cancer risk, independent of alcohol or smoking habits.

Edible seaweeds serve as a highly concentrated source of essential macro- and trace minerals (such as K, Ca, Na, Mg, Fe, Zn, and I), providing mineral content 10 to 50 times higher than terrestrial plants by dry weight, thereby contributing significantly to daily mineral intake and functional food development.

Incorporate edible seaweeds into your diet to boost your intake of essential minerals like potassium, calcium, magnesium, and iodine. Seaweeds are naturally concentrated sources of these nutrients, often containing 10-50 times more minerals per dry weight than land vegetables. To maximize safety, choose varieties from regulated aquaculture or known safe species, as some wild-harvested seaweeds may accumulate higher levels of toxic metals like arsenic or lead.

Different classes of seaweed (green, red, brown) exhibit distinct mineral profiles, with brown seaweeds being particularly rich in iodine and sodium, red seaweeds high in potassium and iodine, and green seaweeds varying widely but often high in calcium and sodium.

If you are looking to boost specific minerals, choose your seaweed type carefully. Brown seaweeds like Kombu and Wakame are exceptionally high in iodine. Red seaweeds like Nori are rich in potassium. Green seaweeds like Sea Lettuce often provide higher levels of calcium and sodium. Diversifying your seaweed intake can help balance your mineral profile.

The EAT-Lancet diet score without minimum intake values for nutrient-dense food groups negatively predicts micronutrient adequacy in rural women of reproductive age in low- and middle-income countries, whereas adding minimum intake values (>0 g/d) reverses this association to a positive one.

When evaluating diet quality in low-resource settings, do not use scoring systems that allow zero consumption of nutrient-dense foods (like meat, dairy, or legumes) to earn points. These scores will falsely label malnourished diets as 'healthy.' Always apply minimum intake thresholds to ensure the score reflects actual nutrient adequacy.

No country globally achieves the combined WHO target of potassium intake >3.5 g/day and sodium intake <2 g/day.

It is currently impossible to meet both sodium and potassium guidelines simultaneously in most countries. Focus on reducing discretionary salt intake and increasing potassium-rich foods like fruits and vegetables, as this is the most feasible path to improving cardiovascular health.

Agricultural production systems that prioritize high-volume cereal and starchy staple crops over nutrient-dense food groups (dairy, animal-source foods, fruits, vegetables) lead to monotonous diets with insufficient micronutrient density, increasing the risk of chronic diseases and poor growth outcomes despite adequate total caloric intake.

If you are designing food systems or advising on nutrition policy, do not focus solely on increasing the volume of staple crops like maize or wheat. You must actively promote the production and availability of nutrient-dense foods (dairy, legumes, fruits, vegetables, animal-source foods). Without dietary diversity, high caloric production will fail to prevent micronutrient deficiencies and chronic diseases.

Supplementation with Vitamin E and Ascorbic Acid (Vitamin C) does not significantly reduce the risk of coronary heart disease, and may have adverse effects in some trials.

Do not rely on Vitamin E or Vitamin C supplements to prevent heart disease, as evidence shows they are not significantly associated with reduced risk and may have adverse effects in some trials.

Consumption of fried fish or fish sandwiches (more than once per week) is associated with a 44% higher risk of ischemic stroke in elderly individuals compared to consuming less than once per month.

For elderly adults, eating fried fish or fish sandwiches more than once a week is linked to a significantly higher risk of ischemic stroke. To minimize this risk, avoid fried fish preparations and opt for baked or broiled fish instead.

Higher circulating levels of long-chain omega-3 polyunsaturated fatty acids (specifically DHA) are associated with a lower prevalence of subclinical brain infarcts and better white matter integrity in older adults.

For older adults, maintaining higher levels of long-chain omega-3s (found in fatty fish) is linked to fewer silent brain strokes and better white matter health. This suggests that prioritizing fish consumption may help protect against cognitive decline and dementia risk factors later in life.

Higher circulating levels of long-chain omega-3 PUFAs are associated with a lower risk of worsening white matter grade over a 5-year period in older adults.

Consistent intake of long-chain omega-3s may help slow the progression of white matter changes in the brain, which are linked to cognitive decline. This benefit was observed in a 5-year follow-up, suggesting long-term consistency is key.

Adherence to a Western diet for two weeks significantly increases plasma levels of specific fatty acids (myristic, linoelaidic, linoleic, alpha-linoleic, pentadecanoic acid) and urinary acesulfame K, serving as biomarkers for unhealthy eating patterns.

If you consume a Western diet high in processed foods, red meat, and artificial sweeteners, your body reflects this quickly. Within two weeks, levels of specific fatty acids (like myristic and linoelaidic acid) and acesulfame K rise in your blood and urine. This objective change signals that your diet is shifting towards an unhealthy pattern, highlighting the importance of reducing processed foods and artificial sweeteners.

Dysbiotic gut microbiota and its derived metabolites (such as TMAO, choline, and hippurate) are shared metabolic biomarkers across cardiometabolic diseases, contributing to inflammation, atherosclerosis, and insulin resistance.

Support gut health through a diverse, fiber-rich diet to potentially lower levels of harmful metabolites like TMAO, which are linked to cardiovascular risk and insulin resistance.

Chronic chicken meat intake and resistance training do not drastically alter gut microbiota composition in elderly women, contradicting hypotheses that such interventions significantly shift microbial diversity.

You do not need to worry about chicken meat or resistance training negatively impacting or drastically altering your gut microbiota in a harmful way. The study found no significant changes in gut bacteria diversity, suggesting these interventions are safe for gut health in this demographic.

Free leucine supplementation (6g/day split into 3g pre- and post-exercise) does not improve muscle recovery or reduce markers of muscle damage following resistance exercise in untrained young adults consuming adequate dietary protein.

If you are a young, untrained individual eating enough protein (over 1.2g per kg of body weight daily), taking 6 grams of leucine around your workout will not help you recover faster, reduce soreness, or build muscle compared to just eating your normal diet. Save your money on leucine supplements; focus on getting enough total protein and completing your resistance training.

Commercially available protein powders in the Hungarian market do not contain significant heavy metal contamination (lead, mercury, cadmium, arsenic) above regulatory safety limits.

If you buy protein powder from a reputable retailer in a regulated market (like the EU or USA), you do not need to worry about dangerous levels of heavy metals like lead or mercury. The products tested in this study were safe. However, because regulation is often voluntary, buying from unknown sources or unregulated 'grey markets' carries a higher risk of contamination.

Supplementing with 30g daily hydrolyzed collagen peptides during intense resistance training does not increase myofibrillar or muscle connective tissue protein synthesis rates compared to placebo.

If you are doing intense resistance training, taking 30g of collagen daily will not make your muscles or connective tissue build protein any faster than if you took a placebo. While collagen does increase specific amino acids in your blood, it does not translate to higher synthesis rates for muscle or connective tissue in this context. Focus on your training and overall protein intake rather than relying on collagen for synthesis stimulation.

Hospital normal diet meals in public North West province hospitals frequently fail to meet Recommended Dietary Intakes (RDIs) for key micronutrients, specifically folate, vitamin A, and vitamin B6, while often exceeding RDIs for energy, protein, carbohydrates, and fat.

If you are a patient in a public hospital, do not assume the standard 'normal diet' meets all your nutritional needs. The study shows these meals often lack essential vitamins (A, B6, Folate) even if they provide enough calories. Discuss your specific nutritional needs with a dietician or hospital manager, as portion control and menu planning are critical factors in preventing malnutrition and supporting recovery.

Most dietary (poly)phenols are not absorbed intact in the small intestine but pass to the colon where gut microbiota catabolize them into absorbable metabolites, which then enter circulation and exert biological effects.

Eat a variety of plant-based foods rich in polyphenols (berries, tea, coffee, onions, citrus). You do not need to worry about the 'bioavailability' of the raw compound because your gut bacteria process them into active metabolites that enter your bloodstream. The specific benefits depend on your unique gut microbiome, so diversity in your diet helps ensure you have the right bacteria to process different polyphenols.

Current cigarette smoking is independently associated with significantly lower toenail selenium levels in a dose-dependent manner, even after adjusting for dietary intake and other lifestyle factors.

If you smoke, your body likely has lower selenium levels than a non-smoker, even if you eat the same amount of selenium-rich foods. This is because smoking increases oxidative stress, which uses up your selenium stores faster. To maintain healthy selenium levels, you may need to be mindful of your selenium intake, potentially prioritizing selenium-rich foods like beef, bread, or Brazil nuts, or discussing supplementation with a healthcare provider, especially if you smoke heavily.

Geographic residence in the U.S. is a significant independent predictor of selenium levels, with individuals in the West and Northern Midwest having higher levels than those in the Southern Midwest.

Where you live in the U.S. affects your selenium levels, with people in the West and Northern Midwest generally having higher levels than those in the Southern Midwest. This is likely due to differences in soil selenium content affecting crops. If you live in a lower-selenium region, you can compensate by eating more selenium-rich foods like beef, bread, or Brazil nuts, or by considering a selenium supplement.

Antioxidant supplementation (specifically Vitamin C and E) can attenuate exercise-induced adaptations, such as mitochondrial biogenesis and improvements in VO2max, by interfering with reactive oxygen species (ROS) signaling pathways.

Be cautious with high-dose antioxidant supplements (like Vitamin C and E) if you are training for endurance. They might blunt the fitness gains you are working for by interfering with your body's natural signaling. It is likely better to get antioxidants from food sources rather than high-dose supplements during training blocks.