Vitamin K food sources and the one dose that matters at birth
Vitamin K food sources by the spoonful, why natto’s K2 is missing from food tables, the newborn injection and refusal data, and what trials found for bones.
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Dietary fat food sources and the limit that stayed at 10%
Dietary fat by the spoonful: butter and tallow against the 10% saturated fat limit kept in 2026, why most Americans exceed it, and what trials found.
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Carbohydrate food sources and the 10-gram meal
Carbohydrate food sources by the spoonful, the 130-gram brain floor, the 2026 rule of 10 grams of added sugar per meal, and what diet trials found.
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Protein food sources and the new target above the RDA
Protein food sources by the spoonful, why gelatin’s tryptophan is zero, the 2026 guideline target above the RDA, and what 49 trials found about muscle.
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Folate food sources and the limit set for another vitamin
Folate food sources by the spoonful, the MRC trial that cut neural tube defects by 72%, flour fortification, and why the folic acid limit protects B12.
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Vitamin B12 food sources and the gate that takes two micrograms
Clams and liver top the tablespoon table, but the gut absorbs B12 a microgram or two at a time. Who runs short, and what 1,000 mcg tablets really do.
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Fiber food sources and the trials that never matched the cohorts
File photo: whole wheat bread. Photo: Stacy Spensley, via Wikimedia Commons, CC BY 2.0. In the news · September 2026 A meta-analysis of 87 randomised trials, published in the European Heart Journal, found the greatest cardiometabolic benefit at 60 to 100 grams of wholegrain a day, around four to six servings. Benefits included lower weight,…
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Omega-3 food sources and the spoon your body barely converts
File photo: raw salmon fillets. Photo: FULVIO_TOGNON, via Wikimedia Commons, CC0. In the news · June 2026 A two-year placebo-controlled trial of 365 adults aged 55 to 80 at raised Alzheimer’s risk, published in eBioMedicine, tested 2,000 mg of DHA daily. Brain fluid DHA rose 17%, yet memory, cognition and hippocampal shrinkage did not improve…
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Potassium food sources and the 99 mg you can buy
File photo: bananas and apples. Photo: Hans Braxmeier, via Wikimedia Commons, CC0. In the news · July 2026 University of Vermont researchers, writing in the American Journal of Clinical Nutrition, argue that blood pressure guidance focuses too much on cutting sodium. They say raising potassium from fruit, vegetables, legumes and dairy should be paired with…
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Zinc food sources and the dose that divides the trials
File photo: pumpkin seeds. Photo: Daniel Schwen, via Wikimedia Commons, CC BY 3.0. In the news · September 2026 A 12-month double-blind placebo-controlled trial enrolled 105 zinc-deficient nursing home residents aged 65 or older (84 finished). By month 8, everyone taking 60 mg/day elemental zinc reached adequate blood levels, versus 46.4% on 30 mg/day and…
