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40 resources · Latest: Apr 11, 2026
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
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
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
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
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
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
Avocado
Nutrient-dense fruit rich in monounsaturated fats, fiber, potassium, and fat-soluble vitamins that supports cardiovascular and metabolic health
Eggs
Complete protein whole food uniquely dense in choline, lutein, and zeaxanthin with strong evidence for neuroprotection and brain health
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
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
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
Onions
Allium vegetable rich in quercetin and organosulfur compounds with evidence for reducing colorectal and breast cancer risk and supporting cardiovascular health
Pumpkin
Nutrient-dense vegetable exceptionally high in beta-carotene and carotenoid antioxidants, supporting immune health and chronic disease prevention
Sweet Potatoes
Starchy root vegetable rich in beta-carotene, fiber, and antioxidants with a low glycemic index when boiled
Beets
Betalain-rich root vegetable with emerging cancer-preventive potential and strong evidence for improving cardiovascular function and exercise performance via dietary nitrates
Ginger
Flowering root with potent anti-nausea, anti-inflammatory, and blood sugar-lowering properties backed by clinical trials
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
Apple Cider Vinegar
Fermented apple liquid high in acetic acid, used to support blood sugar control and digestion
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
Red Berries (deprecated)
Replaced by individual berry resources; see blueberries, strawberries, raspberries, and cranberries
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