Browse the evidence

Small fish consumption improves the bioavailability of Iron and Zinc in plant-based diets by providing heme-iron and offsetting phytate inhibitors found in staple crops.

If your diet relies heavily on grains like rice or maize, which contain phytates that block mineral absorption, include small fish in your meals. The heme-iron and zinc in fish are more easily absorbed and can help overcome the absorption barriers posed by plant-based staples.

Small fish serve as an effective complementary food for undernourished children, showing comparable or superior growth outcomes to imported milk-based supplements in some contexts.

For undernourished children, local small fish can be processed into complementary foods (like porridge) that may support better weight gain and lower mortality than expensive imported milk-based supplements, making them a viable local alternative.

Early rehabilitation interventions, including assistive technologies like cycle ergometry and electrical stimulation, are safe and feasible in the ICU and can improve functional outcomes, although optimal timing and dosage remain to be fully elucidated.

Early rehabilitation in the ICU, including assisted cycling and electrical stimulation, is safe and can improve outcomes. It should be started as early as possible, ideally within 48 hours, and integrated with sedation minimization strategies.

Interrupting prolonged sedentary periods with light-intensity activity improves postprandial glycemia in adults, independent of total sitting time.

To improve your blood sugar control, do not sit for long periods. Stand up, walk, or move lightly every 30-60 minutes. This 'breaking' of sitting time is more important for glucose control than just reducing your total hours sitting.

Breaks in sedentary behavior are associated with improved obesity metrics (BMI and waist circumference), independent of total sedentary time.

Frequent breaks in sitting are associated with lower BMI and waist circumference. Aim for more breaks throughout the day.

Consumption of mango pulp provides significant nutritional value, including high energy (60-190 kcal/100g), vitamins C and A, and polyphenols, contributing to the prevention of chronic diseases such as heart disease, cancer, and diabetes.

Include mango pulp in your diet for its high vitamin C, vitamin A, and antioxidant content. It supports immune function and may help prevent chronic diseases, aligning with WHO fruit and vegetable recommendations.

Mango peel and kernel, typically discarded as waste, contain higher concentrations of bioactive compounds (mangiferin, polyphenols, antioxidants) than the pulp and possess significant nutraceutical properties including anti-diabetic, anti-inflammatory, and anti-carcinogenic effects.

Consider using mango peels and kernels in smoothies, teas, or oil extraction to access higher levels of antioxidants and polyphenols than found in the pulp alone.

Mango peel contains significantly higher levels of polyphenols, specifically mangiferin, compared to mango pulp, and these compounds exhibit anti-diabetic, anti-inflammatory, and anti-carcinogenic properties.

For maximum antioxidant intake, consume mango peels or supplements containing mangiferin, as they contain higher levels than the pulp.

There is likely a threshold of ketosis (blood β-hydroxybutyrate) below which appetite suppression does not occur, with evidence suggesting this threshold may be lower than 0.5 mM, potentially allowing for less restrictive carbohydrate intake.

You might not need to restrict carbohydrates to the extreme to stop feeling hungry. If you are on a keto diet, aim for moderate ketosis (around 0.5 mM blood ketones) rather than very high levels, as this may be sufficient to suppress appetite while allowing more food flexibility.

Regional sweat rate and sodium concentration measured via wearable microfluidic patches can be used to predict whole-body fluid and electrolyte loss during exercise with high accuracy for individuals.

To optimize hydration, you cannot rely on a 'one size fits all' sweat rate. Use a wearable sweat sensor to measure your specific sweat sodium and rate at key locations (like the forehead or forearm). Use this personal data to predict your total fluid and electrolyte loss during exercise, allowing you to replace exactly what you lose rather than guessing.

Insoluble dietary fiber (IDF) from whole grains aids in weight management and gastrointestinal health by increasing satiety, fecal mass, and decreasing intestinal transit time.

Include insoluble fiber sources like wheat bran and rye in your diet to improve digestion and feel fuller longer, which may help with weight management.

Low consumption of fresh fruits and vegetables is associated with an increased risk of cardiovascular disease (CVD) and all-cause mortality, particularly in populations with high socioeconomic stress.

Ensure your diet includes a consistent intake of fresh fruits and vegetables. In regions with economic instability, focus on affordable, nutrient-dense options like seasonal vegetables to help mitigate cardiovascular risk.

Binge drinking and heavy alcohol consumption are related to increased all-cause mortality, cardiovascular disease, and injury.

Limit alcohol intake, specifically avoiding binge drinking patterns. Reducing heavy alcohol consumption is a critical factor in lowering the risk of cardiovascular disease and injury in this demographic.

Mushroom polysaccharides (specifically beta-glucans) act as prebiotics that modulate gut microbiota to attenuate obesity and hyperglycemia.

Incorporate medicinal mushrooms (like Shiitake, Maitake, or Reishi) into your diet to support gut health. Their beta-glucans are not fully digested but feed beneficial gut bacteria, which may help manage weight and blood sugar. While not a magic bullet, they are a safe, low-calorie functional food with biological activity.

Higher dietary intake of carotenoids (median 16.1 mg/day) is associated with significantly lower cardiovascular disease prevalence compared to lower intake (median 9.5 mg/day) across European populations.

To support cardiovascular health, aim for a high intake of carotenoid-rich foods. This means consuming a variety of fruits and vegetables daily, with specific emphasis on sources like carrots, tomatoes, spinach, and citrus fruits, which are major contributors to carotenoid intake. While exact dosing varies by individual and food source, maintaining a total carotenoid intake around 14-16 mg/day (as seen in high-intake European populations) is associated with lower cardiovascular disease risk compared to lower intakes (~9.5 mg/day).

High-intensity interval training (HIT) may be more effective than continuous high-intensity exercise for elevating serum BDNF levels, and open-skill exercises (e.g., badminton) may increase BDNF more than closed-skill exercises (e.g., running).

If you want to maximize brain-boosting BDNF levels, consider trying high-intensity interval training or open-skill sports like badminton instead of just steady-state running. These may trigger a stronger release of beneficial brain factors.

Among Saudi male college students, higher frequency of snacking and eating away from family is associated with higher BMI and visceral fat levels, whereas eating with family and consuming dates are inversely correlated with these adiposity metrics.

For young adults, especially students living away from home, prioritizing meals with family or social groups may help maintain a healthier weight. Additionally, incorporating snacks into your daily routine might not be harmful if it prevents you from overeating during main meals. Focus on the total amount of food consumed per sitting rather than just the number of eating occasions.

Visceral fat levels are significantly higher in obese individuals and are inversely correlated with the frequency of date consumption, suggesting that whole fruit consumption (dates) may promote satiety and reduce energy intake at subsequent meals.

Including dates in your diet as a snack may help control your overall calorie intake by promoting satiety. This can be particularly beneficial for managing visceral fat levels.

Administration of next-generation probiotics (NGP) such as Akkermansia muciniphila, Parabacteroides goldsteinii, and Christensenella minuta can ameliorate obesity and insulin resistance by modulating gut microbiota composition and enhancing intestinal barrier integrity.

Focus on dietary patterns that support the growth of specific beneficial bacteria like Akkermansia muciniphila (e.g., through prebiotics like inulin) rather than relying solely on standard probiotic supplements. While NGPs show promise in reversing obesity and insulin resistance in studies, they are not yet widely available as standardized treatments. Prioritize whole-food, fiber-rich diets to foster a healthy microbiome.

In non-septic critically ill patients, early high protein intake (≥1.2 g/kg/day) is associated with significantly lower hospital mortality, whereas energy overfeeding is associated with higher mortality.

For critically ill patients without sepsis, aim for at least 1.2 grams of protein per kilogram of pre-admission body weight daily, starting early (by day 4). Crucially, do not overfeed energy; match energy intake to measured energy expenditure to avoid the increased mortality risk associated with overfeeding. This strategy is not recommended for septic patients based on this data.

University students who frequently consume fried food (more than three times per week) are at higher risk for overweight and obesity due to the high energy density and fat content of such foods.

If you are a university student, be aware that eating fried food more than three times a week is a significant risk factor for gaining excess weight. The paper links this habit directly to 'energy dense and high fat ingredients.' To manage your weight, reducing the frequency of fried food consumption is a key behavioral change, especially for male students who showed higher rates of overweight/obesity in this study.

University students who eat breakfast daily or three to four times per week have healthier eating habits compared to those who do not, and this habit is associated with lower prevalence of overweight/obesity in females.

Try to eat breakfast daily or at least 3-4 times a week. In this study, female students who did this had healthier overall eating habits and lower obesity rates than those who didn't. It’s a simple behavioral anchor for better dietary adherence.

Supplementation with omega-3 fatty acids (EPA/DHA) does not improve glycemic control (A1C, fasting glucose) in people with type 2 diabetes, but may reduce triglycerides and increase HDL cholesterol.

Taking omega-3 supplements (EPA/DHA) will not lower your A1C or fasting blood sugar. However, it may help lower triglycerides and raise HDL cholesterol, which is beneficial for heart health. Discuss with your doctor if omega-3s are appropriate for your lipid profile.

Suboptimal magnesium status and a rising dietary calcium-to-magnesium ratio are associated with increased risk of type 2 diabetes, metabolic syndrome, and cardiovascular disease.

Ensure your diet includes adequate magnesium-rich foods (leafy greens, nuts, seeds) to maintain a healthy balance with calcium. While calcium is important, an excessive calcium-to-magnesium ratio may contribute to metabolic and cardiovascular issues. Focus on whole food sources rather than relying solely on calcium supplements, especially if you have underlying health conditions.