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Food & Nutrition

Whole foods and drinks first: what is in fruits, vegetables, nuts and seeds, spices, whole grains, legumes, fermented foods, functional foods, oils and fats, beverages, and seaweed and algae, what research in people has and has not found for health goals, a normal serving, and what to check for allergy, medicines and health conditions.

Every food has one guide. Nutrient amounts come from USDA measurements, and foods, supplements and concentrated extracts are kept apart, because a result for one does not carry over to another.

Find a food or a nutrient

Explore the eleven food categories

Find a food or explore by nutrient

Every food profile in Fruits, Vegetables, Nuts & Seeds, Spices, Whole Grains, Legumes, Fermented Foods, Oils & Fats, Beverages and Seaweed & Algae in one list. Type a name, pick a category, or choose a nutrient to see which foods the USDA-based profiles list it for. Functional Foods have their own guides in the category above.

Explore by key nutrient

Start from a wellness goal

Food and supplements: separate departments, linked

Safety first with food

  • Allergy: tree nut, peanut and sesame are different allergies. Each food page lists what its sources say.
  • Some foods interact with medicines, for example vitamin K in leafy greens with warfarin, and grapefruit with several medicines.
  • Kidney conditions can limit potassium, phosphorus and oxalate. Ask a clinician before changing your diet.
  • A whole food, a juice, a powder and a capsule are different things. Studies of one do not automatically apply to another.
Read Natural Remedy Safety

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Content last updated . This section has not been medically reviewed.

Education, not medical advice. This section is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe.