Food
Browse evidence and readiness for food entries.
Supplements
Browse evidence and readiness for supplements entries.
Diet
Browse evidence and readiness for diet entries.
69 resources · Latest: Apr 14, 2026
Alcohol
Eliminating alcohol to reduce cancer risk, liver damage, sleep disruption, and cognitive decline across multiple disease categories
Avoid Highly Processed Food
Ultra-processed foods (UPFs) are independently linked to 15% higher all-cause mortality and convincing evidence of harm across cardiovascular, metabolic, and mental health outcomes, the single most impactful dietary pattern change for longevity
Black Beans
Fiber-dense legume with anthocyanin antioxidants, plant protein, and strong evidence for longevity and cardiometabolic health
Cacao
Raw or minimally processed cocoa bean concentrate, dense in flavanols; studied for cardiovascular protection, metabolic health, and age-related cognitive enhancement
Creatine Monohydrate
Naturally occurring compound stored in muscle cells, widely used to boost strength, power output, and support brain health
Fatty Fish
Omega-3-rich fish including salmon, sardines, mackerel, and anchovies; strongly linked to reduced cardiovascular mortality and brain protection
Legumes
Fiber-rich beans, lentils, chickpeas, and peas that support longevity through improved cardiometabolic health, satiety, and dietary quality
Magnesium
Essential mineral involved in 300+ enzymatic reactions, critical for cardiovascular health, sleep, energy, and metabolic function
Nuts
Calorie-dense whole foods rich in healthy fats, fiber, plant protein, and antioxidants; associated with reduced mortality and improved cardiometabolic health
Olive Oil
Extra virgin olive oil rich in monounsaturated fats and polyphenols, strongly linked to reduced dementia risk and cardiovascular protection
Omega-3 Fatty Acids
Essential polyunsaturated fats (EPA and DHA) from marine sources that reduce inflammation, lower triglycerides, and support brain structure and function
Vitamin D
Fat-soluble vitamin essential for bone health, immune regulation, and hormonal function; commonly deficient in modern populations
Whey Protein
Fast-absorbing complete protein derived from dairy, widely used to support muscle synthesis, recovery, satiety, and body composition
Avoid Refined Sugar
Reducing added and refined sugar intake lowers cardiovascular and all-cause mortality risk, protects metabolic and gut health, and removes one of the most pervasive drivers of chronic inflammation in the modern diet
Blueberries
Anthocyanin-rich berry with the strongest evidence for cognitive protection, cardiovascular benefits, and cancer-preventive properties among common berries
Coffee
Brewed beverage rich in caffeine, chlorogenic acids, and polyphenols, associated with reduced risk of metabolic, cardiovascular, and neurodegenerative disease
Cruciferous Vegetables
Family of vegetables including broccoli, kale, and Brussels sprouts that produce sulforaphane, a potent NRF2-activating compound
Fermented Foods
Foods transformed by live microorganisms, kefir, kimchi, sauerkraut, miso, yogurt, that diversify the gut microbiome
Flaxseeds
Ground seeds rich in ALA omega-3s, soluble fiber, and lignans for heart, gut, and hormone health
Green Tea
Brewed leaf beverage rich in catechins and a mild caffeine-theanine combination supporting cognition, metabolism, and cardiovascular health
Leafy Greens
Dark leafy vegetables including spinach and arugula packed with folate, carotenoids, and nitrates that protect DNA, support cellular health, and reduce cancer risk
Melatonin
Hormone that regulates the sleep-wake cycle, most effective for circadian disruption such as jet lag, shift work, and delayed sleep phase
Oats
Whole grain rich in beta-glucan fiber that supports cholesterol control, satiety, and steadier blood sugar
Pomegranate
Polyphenol-rich fruit with among the highest antioxidant activity of any food, linked to blood pressure reduction and cellular longevity via urolithin A
Psyllium Husk
Soluble fiber supplement that lowers LDL cholesterol, improves bowel regularity, and helps close the gap between actual and recommended fiber intake
Walnuts
The only tree nut rich in plant-based omega-3 ALA, with exceptional antioxidant polyphenols supporting brain, cardiovascular, and gut health
Apples
Quercetin- and pectin-rich fruit with broad cancer-preventive, cardiovascular, and gut health benefits; most potent consumed with skin on
Ashwagandha
Adaptogenic herb used in Ayurvedic medicine that reduces cortisol, stress, and anxiety while supporting sleep quality
Avocado
Nutrient-dense fruit rich in monounsaturated fats, fiber, potassium, and fat-soluble vitamins that supports cardiovascular and metabolic health
Coenzyme Q10 (CoQ10)
Endogenous antioxidant embedded in the mitochondrial membrane; supports cellular energy production, cardiovascular function, and protection against oxidative damage
Curcumin (Turmeric Extract)
Polyphenol extracted from turmeric root that reduces inflammation and joint pain and supports mood, requires enhanced bioavailability formulation
Eggs
Complete protein whole food uniquely dense in choline, lutein, and zeaxanthin with strong evidence for neuroprotection and brain health
Fasting
Time-restricted eating and periodic fasting improve insulin sensitivity, weight regulation, and cardiometabolic markers in overweight adults
Garlic
Allium vegetable containing allicin and organosulfur compounds with evidence for blood pressure reduction, antimicrobial activity, and gut microbiome support
Mushrooms
Beta-glucan and ergothioneine-rich fungi with evidence for immune modulation, cancer treatment adjunct support, and unique mitochondria-targeted antioxidant protection
Probiotics
Live microorganisms that support gut microbiome diversity, immune function, and, emerging evidence suggests, healthy aging and longevity
Quinoa
Andean pseudocereal and rare complete plant protein, rich in fiber, magnesium, and anti-inflammatory flavonoids
Raspberries
High-fiber berry rich in ellagic acid, a precursor to urolithins linked to mitophagy activation and anti-cancer effects
Strawberries
Vitamin C-dense berry with cardiovascular benefits, iron absorption enhancement, and anti-inflammatory polyphenols
Tomatoes
Lycopene-rich fruit whose cancer-protective potential increases significantly when cooked with olive oil, linked to reduced prostate and breast cancer risk
Turmeric
Golden spice from the Curcuma longa root with potent anti-inflammatory and anti-cancer properties via curcumin, especially when paired with black pepper
Vitamin K2
Fat-soluble vitamin that directs calcium into bones and away from arteries; supports cardiovascular health, bone density, and synergizes strongly with vitamin D3
Buckwheat
Gluten-free pseudocereal rich in rutin, fiber, and antioxidants with cardiovascular and metabolic benefits
Chia Seeds
Fiber-dense edible seed that supports satiety, gut health, and steadier blood sugar while adding plant omega-3s and minerals
Cranberries
Tart berry with uniquely structured A-type proanthocyanidins that prevent bacterial adhesion in the urinary tract, reducing recurrent UTI risk
Lion's Mane Mushroom
Medicinal mushroom containing hericenones and erinacines that stimulate nerve growth factor, supporting cognition, mood, and neurological resilience
NAC (N-Acetyl-Cysteine)
Stable cysteine precursor that raises intracellular glutathione, supporting antioxidant defense, liver detoxification, and respiratory health
Onions
Allium vegetable rich in quercetin and organosulfur compounds with evidence for reducing colorectal and breast cancer risk and supporting cardiovascular health
Panax Ginseng
East Asian adaptogen root with ginsenosides that support cognition, mood, immune function, and blood sugar regulation
Pumpkin
Nutrient-dense vegetable exceptionally high in beta-carotene and carotenoid antioxidants, supporting immune health and chronic disease prevention
Rhodiola Rosea
Adaptogenic alpine root used to reduce fatigue, buffer stress hormones, and sustain mental and physical performance under load
Sweet Potatoes
Starchy root vegetable rich in beta-carotene, fiber, and antioxidants with a low glycemic index when boiled
Astaxanthin
Marine carotenoid and potent antioxidant with the strongest animal lifespan-extension data of any carotenoid; human evidence limited to intermediate outcomes
Beets
Betalain-rich root vegetable with emerging cancer-preventive potential and strong evidence for improving cardiovascular function and exercise performance via dietary nitrates
Collagen
Hydrolyzed structural protein providing bioavailable glycine and proline to support skin elasticity, joint health, and connective tissue repair
Ginger
Flowering root with potent anti-nausea, anti-inflammatory, and blood sugar-lowering properties backed by clinical trials
Glycine
Conditionally essential amino acid taken before bed to improve sleep onset, sleep quality, and next-day alertness via core body temperature reduction
L-Theanine
Non-sedating amino acid from green tea that promotes alpha-wave relaxation and enhances cognitive focus especially when combined with caffeine
Quercetin
Flavonoid polyphenol used as a senolytic agent (with dasatinib) to clear senescent cells; also provides general antioxidant and anti-inflammatory effects
Red and Purple Grapes
Anthocyanin and resveratrol-rich fruits that signal abnormal cells to stop growing and begin dying, with cardiovascular and anti-inflammatory benefits
Taurine
Conditionally essential amino acid involved in cardiovascular health, metabolic function, and cellular protection; may support healthy aging
TMG (Trimethylglycine)
Methyl donor derived from glycine and found in beets; lowers homocysteine, supports liver health, and aids methylation reactions throughout the body
Apple Cider Vinegar
Fermented apple liquid high in acetic acid, used to support blood sugar control and digestion
Bacopa Monnieri
Ayurvedic herb containing bacosides that support memory recall, reduce stress reactivity, and protect neurons from oxidative damage
Black Pepper
Spice containing piperine, which dramatically boosts absorption of curcumin and other fat-soluble compounds, with mild anti-inflammatory properties of its own
Chili Peppers
Capsaicin-containing spice with evidence for cancer cell apoptosis, metabolic benefits, and cardiovascular support; beneficial in moderate amounts
Lemon Juice
Citrus juice high in vitamin C and citric acid, supporting iron absorption, immune function, and kidney stone prevention
Rapamycin
Prescription mTOR inhibitor with robust animal longevity data; used off-label for aging, human evidence is limited and emerging
Red Berries (deprecated)
Replaced by individual berry resources; see blueberries, strawberries, raspberries, and cranberries
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