Dairy & eggs
Moderate evidenceQuail eggs
At 844 mg per 100 g, the cholesterol is double a hen's egg. But one quail egg is 9 g, so it carries about 76 mg — less than a hen's egg (about 206 mg). Change the unit and the conclusion flips.
Dairy & eggs
Complete protein and calcium in the same place.
7 ingredients
Search within this categoryWhat this category is strong in
The nutrients most often listed as a key nutrient among these ingredients.
Dairy & eggs
Strong evidenceCheese
In trials matched gram for gram on fat, the cheese group's LDL sat about 7 mg/dL below the butter group's. The 19.2 g of saturated fat does not explain that.
Dairy & eggs
Moderate evidenceCottage cheese
12.4 g of protein per 100 g, for 72 kcal. But calcium is 61 mg — 9% of cheddar's 707 mg. The way it is made is why.
Dairy & eggs
Moderate evidenceKefir
Pooling the randomised trials, blood pressure, CRP, cholesterol, blood sugar and weight all stayed put. Two things changed: fasting insulin, and lactose digestion.
Dairy & eggs
Nutrition dataEgg
The advice to limit yolks because of their cholesterol has been overturned. What remains is choline, a nutrient far fewer people talk about.
Dairy & eggs
Moderate evidenceGreek yogurt
It has nearly three times the protein of regular yogurt not because of any special ingredient, but because the liquid was removed. Calcium goes down in the same step.
Dairy & eggs
Moderate evidenceMilk
Few foods deliver calcium this conveniently. But in much of the world, adults stop producing the enzyme that digests lactose.
Recipes
- 10 min · 1 servingsSpinach scrambled eggsFat from the yolk lifts the absorption of spinach lutein. Low heat is the whole technique.
- 12 min · 1 servingsOat porridge with milkMilk supplies the lysine oats lack. One bowl brings in two thirds of the daily beta-glucan threshold.
- 5 min · 1 servingsGreek yogurt and almond bowlNothing is heated, so the live cultures and the anthocyanins survive. Protein and fat together keep you full for hours.
- 25 min · 2 servingsGim and brown rice ballsCooking brown rice in excess water and draining it removes inorganic arsenic. Wrap the gim at the last moment or it goes soggy.