Food Guides

Best Foods For Every Goal - With the Evidence

Before the supplement aisle, there's the plate. Each guide shows the foods researchers point to for a goal and the nutrient each one delivers. Every food carries the verdict on that nutrient, with the source video and timestamp behind it.

Foods for Longevity

1. Wild Salmon & Fatty Fish Leaning for
2. Fermented Foods (kimchi, sauerkraut, kefir, yogurt) Leaning for
3. Legumes & Lentils Leaning for
View all 8 foods

Foods for Heart Health

1. Fatty Fish (salmon, sardines) Leaning for
2. Legumes & Lentils Leaning for
3. Leafy Greens & Beets Leaning for
View all 7 foods

Foods for Brain Health

1. Fatty Fish & Salmon Roe Leaning for
2. Extra Virgin Olive Oil Leaning for
3. Eggs (Yolks) No verdict yet
View all 5 foods

Foods for Gut Health

1. Fermented Foods (kimchi, kefir, yogurt, sauerkraut) Leaning for
2. High-Fiber Foods (legumes, resistant starch) Leaning for
3. Bone Broth Conflicting
View all 4 foods

Foods for Sleep

1. Glycine-Rich Foods (bone broth, collagen) Strong consensus for
2. Tart Cherry Strong consensus for
3. Kiwi Strong consensus for
View all 5 foods

Foods for Immune Support

1. Fermented Foods (sauerkraut, kimchi, kefir, yogurt) Leaning for
2. Fatty Fish (salmon, sardines) Leaning for
3. Zinc-Rich Foods (oysters, pumpkin seeds, beef) Leaning for
View all 6 foods

Foods for Hair Growth

1. Eggs & Lean Protein Leaning for
2. Fatty Fish (vitamin D) Leaning for
3. Shellfish, Red Meat & Liver Leaning for
View all 5 foods

Foods for Women Over 40

1. Eggs & Lean Protein Leaning for
2. Fatty Fish (salmon, sardines) Leaning for
3. Dairy & Calcium-Rich Foods Leaning for
View all 6 foods

Foods for Menopause

1. Eggs & Lean Protein Leaning for
2. Fatty Fish (salmon, sardines) Leaning for
3. Dairy & Calcium-Rich Foods Leaning for
View all 5 foods

Foods for Muscle Building

1. Eggs & Egg Whites Leaning for
2. Greek Yogurt & Dairy Leaning for
3. Red Meat & Steak Leaning for
View all 5 foods

Foods for Skin Health

1. Fatty Fish (salmon, sardines) Leaning for
2. Fermented Foods (kimchi, sauerkraut, kefir) Leaning for
3. Bone Broth / Collagen Conflicting
View all 5 foods

Foods for Mood

1. Fatty Fish (salmon, sardines) Leaning for
2. Fermented Foods (kimchi, kefir, sauerkraut) Leaning for
3. Leafy Greens & Nuts Leaning for
View all 5 foods

Foods for Joint Health

1. Fatty Fish (salmon, sardines) Leaning for
2. Turmeric & Black Pepper Leaning for
3. Collagen / Bone Broth Conflicting
View all 5 foods

Foods for Cancer Risk

1. Turmeric Leaning for
2. Garlic & Alliums (onions, leeks) Not enough evidence
3. Cruciferous Vegetables & Broccoli Sprouts Not enough evidence
View all 5 foods

Food first, then fine-tune with supplements.

See where the evidence says a pill adds something on top of diet, and where it does not.

Supplements For Every Goal Ask a Specific Question