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

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All ingredients | Ingredient Health Benefits

All ingredients

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Evidence

All Strong evidence22 Moderate evidence77 Early research41 Nutrition data21

77 ingredients

Seafood

Moderate evidence

Salmon

One portion covers a large share of your weekly omega-3 and delivers vitamin D — a nutrient almost no other food supplies in useful amounts.

Tea & drinks

Moderate evidence

Green tea

Catechins and L-theanine keep showing up in cardiovascular and attention research. What decides the result is your water temperature and when you drink it.

Fruits

Moderate evidence

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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.

Herbs & spices

Moderate evidence

Turmeric

Turmeric's anti-inflammatory reputation rests on curcumin — which is barely absorbed on its own. That is why pepper and fat matter.

Vegetables

Moderate evidence

Garlic

The evidence for garlic points to a modest drop in blood pressure and cholesterol. The trick is to crush it and wait ten minutes before it hits the heat.