Nutrients
Ingredients
Recipes
Compare
Concerns
Calculator
About

Evidence-minded articles on the nutrition and health benefits of everyday ingredients — vegetables, fruits, seafood, spices and more.

Browse

Nutrients
All ingredients
Recipes
Compare
Categories
Intake calculator
Claims that are not established
Papers we cite
Glossary
Search

Site

Home
About
Editorial policy
Privacy Policy
Terms of Use

Languages

한국어
English
日本語
简体中文
Español
Русский

Family sites

Ingredient Beauty BenefitsCosmetic ingredients, with the evidence

Write to jisoolee0404@gmail.com

Send feedback

All ingredients | Ingredient Health Benefits

All ingredients

Filter by category or search for the ingredient you have in the kitchen.

All Vegetables Fruits Seafood Herbs & spices Tea & drinks Nuts & seeds Grains & legumes Dairy & eggs Meat Oils & fats

Evidence

All Strong evidence2 Moderate evidence14 Early research11 Nutrition data1

28 ingredients

Fruits — See the category page

Fruits

Moderate evidence

Apple

Most of an apple's fibre and polyphenols live in the skin. Peel it and what remains is mostly sugar and water.

Fruits

Moderate evidence

Banana

A green banana is mostly resistant starch; a ripe one is fast sugar. Choose the stage that matches what you want from it.

Fruits

Moderate evidence

Previous 12Next

Avocado

Monounsaturated fat and 6.7 g of fibre are the headline, but the most interesting part is what avocado does to the vegetables you eat alongside it.

Fruits

Moderate evidence

Blueberry

Anthocyanins — the pigment behind the blue — are the compound that keeps showing up in vascular and cognitive research. A handful a day is the studied dose.