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News & Articles By Evangelyn Rodriguez
02/15/2026
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By Evangelyn Rodriguez
Cashews: The buttery superfood that can power your brain, bones and immunity
Cashews are rich in healthy fats, plant-based protein, magnesium, zinc, copper and antioxidants, supporting heart health, immunity, brain function and cancer prevention. Used in dairy-free alternatives, savory dishes and desserts, cashews are an eco-friendly protein source requiring less water and land than animal products. Essential fatty acids in cashews enhance neurological development, with studies showing […]
02/14/2026
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By Evangelyn Rodriguez
The ancient superfood secret: How MISO boosts gut health, fights disease and elevates flavor
Miso is a rich source of protein, dietary fiber, vitamins and minerals, including vitamin K, manganese, copper and zinc. Fermentation makes miso a probiotic powerhouse, supporting gut health and boosting immunity. Studies link frequent miso soup consumption to reduced breast cancer risk and protection against radiation damage. Miso enhances the flavor of soups, marinades, dressings […]
02/12/2026
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By Evangelyn Rodriguez
The truth about vitamin B12: Why you need it and how to get it safely
Vitamin B12 is vital for DNA/RNA synthesis, nerve health, red blood cell production and detoxifying homocysteine. B12 deficiency causes fatigue, brain fog, depression and irreversible nerve damage. Nearly 40% of Americans are deficient. At-risk populations include the elderly, vegans/vegetarians, those with gut disorders (celiac, IBS) and people on acid blockers (PPIs) or metformin. Vitamin B12 […]
02/12/2026
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By Evangelyn Rodriguez
Study: Iron deficiency weakens immune response, effects may be long-lasting
Even marginal iron deficiency weakens T-cell activity, reducing antiviral cytokine production and impairing infection-fighting ability. Mice with iron deficiency showed persistent immune impairment even after iron levels were restored, suggesting potential long-term vulnerabilities. Iron-deficient T-cells exhibited reduced migration (CXCR3 receptor loss), increased immune suppression (regulatory T-cell activity) and impaired bacterial killing ability (lactoferrin, myeloperoxidase dysfunction). […]
02/11/2026
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By Evangelyn Rodriguez
12 Immune-boosting superfoods that can boost your resilience
Red bell peppers contain nearly 3x more vitamin C than oranges, plus beta-carotene (converts to vitamin A), supporting healthy skin and mucous membrane defenses. Kiwi and strawberries are high in vitamin C, antioxidants (anthocyanins) and fiber, aiding immune cell function and reducing oxidative stress. Shellfish (oysters, crab and shrimp) are exceptionally rich in zinc, a […]
02/10/2026
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By Evangelyn Rodriguez
Eggs: A nutritional powerhouse or cholesterol concern? The truth behind the debate
Eggs provide high-quality protein, essential fats, vitamins (A, D and B12), minerals (selenium, phosphorus) and brain-boosting choline—all while containing just 72 calories per large egg. While early studies linked excessive egg intake (3+ daily) to cardiovascular risks, newer research (including a 2020 Harvard study) finds moderate consumption (one per day) safe for most, with dietary […]
02/10/2026
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By Evangelyn Rodriguez
Sardines or anchovies – which fish packs the bigger nutritional punch?
Protein and omega-3s: Anchovies lead with 8.19 g of protein per ounce and 594 mg of omega-3s, while sardines have 6.97 g of protein but higher amounts of unsaturated fats. Micronutrients: Sardines dominate in B12 (150% of the DV), calcium (108 mg) and vitamin D, whereas anchovies excel in iron, magnesium and selenium. Sodium warning: […]
02/09/2026
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By Evangelyn Rodriguez
Gut microbiome study reveals key dietary strategies to combat harmful bacteria
The gut microbiome is crucial for immunity, digestion and disease prevention, but harmful bacteria like E. coli can dominate if the balance is disrupted. Beneficial bacteria, such as Faecalibacterium, break down fiber into short-chain fatty acids (SCFAs), which lower gut pH and inhibit pathogens. Probiotics may not effectively combat harmful bacteria like Enterobacteriaceae; instead, a […]
02/09/2026
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By Evangelyn Rodriguez
The best post-run foods to eat to speed up recovery and boost performance
Consume nutrients within 30–45 minutes post-run for optimal muscle repair and glycogen replenishment. The key goals of recovery nutrition are muscle repair (protein), energy restoration (carbs) and electrolyte balance (minerals) to prevent dehydration and fatigue. Top recovery foods include eggs (protein + vitamin K), nut butter/trail mix (healthy fats + minerals), chocolate milk (carbs + […]
02/08/2026
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By Evangelyn Rodriguez
Dietary fiber: Here’s why you shouldn’t miss out on this digestive superhero
Most Americans consume only 10–15 g of fiber daily, far below the recommended 25–34 g, contributing to digestive disorders, heart disease and cancer risks. Soluble fiber slows digestion, lowers cholesterol and stabilizes blood sugar, while insoluble fiber prevents constipation and reduces colorectal cancer risk. Fiber helps the body detoxify by binding toxins, promotes satiety for […]
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