The American Gut Project found that people eating 30 or more different plants a week had more diverse gut microbes. Here is the science, the traditional roots, and easy ways to count herbs, spices, nuts, seeds, beans and grains toward
From Greek horta to Indian saag, nearly every traditional cuisine treasures its greens. Research now links about one serving of leafy greens a day to a brain that ages more slowly and to a healthier heart. Here’s why, and easy
Cranberries have a centuries-old reputation for bladder health, and a 2023 Cochrane review of 50 trials found cranberry products cut the risk of UTIs by about 30%. Here’s how the berry’s unique compounds work and how to use cranberry juice
The Maya and Aztecs prized cacao as a sacred drink. In the large COSMOS trial, older adults taking cocoa flavanols had 27% fewer deaths from cardiovascular disease, and a 2025 follow-up found lower inflammation. Here is how to get real
People who ate a handful of nuts every day were 20% less likely to die during a Harvard study of nearly 119,000 adults, and a major Spanish trial linked daily mixed nuts to fewer heart attacks and strokes. Here is
From Indian dal to Mexican frijoles to Mediterranean hummus, legumes have fed long-lived cultures for millennia. Research links them to longer life, lower LDL cholesterol, and steadier blood sugar. Here’s why, and how to eat more of them.
Every traditional culture has its fermented foods. A Stanford trial found that eating more of them for 10 weeks increased gut microbiome diversity and lowered 19 inflammatory proteins in the blood. Here’s how to add these living foods to your
Blueberries were a sacred food for Native American tribes. Today, large studies link them to slower brain aging and fewer heart attacks, and a new 2026 pilot study explores their effect on mood. Here’s why these berries earn their superfood
Montmorency tart cherries are one of nature’s few food sources of melatonin, and they are packed with anti-inflammatory anthocyanins. Small trials show tart cherry juice can add extra sleep and speed muscle recovery. Here’s how to use it.
Ultra-processed foods make up more than half the calories Americans eat. A review covering almost 10 million people linked them to 32 health problems. Here’s what counts as ultra-processed, why it matters, and practical ways to cut back without going
