NutritionFacts.org

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🩺 Founded by Michael Greger, MD
🥦 Evidence-based nutrition
👟Lifestyle medicine
🍓Helping you make healthy lifestyle choices
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nutritionfacts.org NUTRITIONFACTS.ORG is brought to you by the Jesse & Julie Rasch Foundation in partnership with Michael Greger, M.D. Dr. Greger scours the world of nutrition-related research, as published in scientific journals, and brings that info

rmation to you in short, easy to understand video segments. We also provide links to the original journal articles whenever possible so that you can source the information directly, if you so desire.

Who doesn’t love nachos? If you use jicama chips instead of greasy, salty tortilla chips, your heart will be as happy as...
06/10/2026

Who doesn’t love nachos? If you use jicama chips instead of greasy, salty tortilla chips, your heart will be as happy as your palate. If you’re not a fan of jicama, you can bake sliced potatoes instead. https://see.nf/JicamaNachos

Ramping up our diet with phytonutrients, such as the anthocyanin flavonoids in berries, may help with inflammation. If y...
06/10/2026

Ramping up our diet with phytonutrients, such as the anthocyanin flavonoids in berries, may help with inflammation. If you eat about 45 cherries a day, you can significantly reduce the levels of inflammatory markers, like C-reactive protein, in your bloodstream.

What about reducing muscle soreness? see.nf/soreness.

Delayed-onset muscle soreness is the discomfort that starts the day after a particularly grueling workout. This pain is thought to be due to inflammation caused by muscle cell damage, little micro-tears in the muscle itself.

Anti-inflammatory phytonutrients in cherries can help with faster recovery time, for example, reducing the strength loss from excessive bicep curling from 22% down to only 4% in male college students over the subsequent four days. Studies have also shown that cherries can help reduce muscle pain in long-distance runners and aid in recovery from marathons.

Blueberries have benefits for exercise-induced muscle damage, too. Without blueberries, oxidative stress went up and stayed up in athletes, but with blueberries, their oxidative stress went down and stayed down. And, a day later, they had significantly faster restoration of peak muscle strength, demonstrating that blueberries can accelerate recovery—something that may be especially relevant to athletes who compete over successive days.

Berries are among the healthiest foods we can eat, so we should try to eat them everyday—fresh, frozen, or even dried (without added sugar). People who eat lots of berries tend to live significantly longer than those who don’t. Berries don’t only help our muscles; they can provide benefits for our brain, artery function, gut health, and more.

Watch the video “Reducing Muscle Soreness with Berries” at see.nf/soreness.
Learn more about berry benefits by visiting our Berries topic page at nutritionfacts.org/topics/berries.

PMID: 20729016, 16549461, 22341015, 2072832, 16790484, 20459662, 19883392, 20096093, 28338764, 22564864, 34420522, 25044909, 25150116, 22060186

You've heard of How Not to Die, How Not to Diet, How Not to Age, and the forthcoming How Not to Hurt, but do you know Dr...
06/10/2026

You've heard of How Not to Die, How Not to Diet, How Not to Age, and the forthcoming How Not to Hurt, but do you know Dr. Greger recently published shorter books on critical, timely topics?

All three primers are available now as a paperback book bundle at: https://see.nf/Bundle.

Get all three paperbacks for your collection!

OZEMPIC: Risks, Benefits, and Natural Alternatives to GLP-1 Weight-Loss Drugs
Lower LDL Cholesterol Naturally with Food: Simple Ways to Add Proven LDL Reducers to Your Everyday Routine
Ultra-Processed Foods: Concerns, Controversies, and Exceptions

06/10/2026

Red yeast rice contains the drug lovastatin and may also contain kidney toxins.

The video sources, transcript, and doctor's notes are available at https://see.nf/41Vq2tT

Join Dr. Greger and other healthcare professionals at the 14th annual International Conference on Nutrition in Medicine ...
06/09/2026

Join Dr. Greger and other healthcare professionals at the 14th annual International Conference on Nutrition in Medicine (ICNM), Aug 13 to 15 in Washington, D.C., hosted by Physicians Committee for Responsible Medicine.

Register today at https://www.pcrm.org/icnm

This is your chance to see Dr. Greger's NEW keynote presentation, How Not to Hurt: Diet and Lifestyle Approaches to Pain Management.

At the ICNM, top experts will gather to break down the newest research on how nutrition and lifestyle impact heart disease, cancer, diabetes, cognitive health, and more. ⁠

Whether you're a physician, dietitian, healthcare professional, student, researcher, or simply passionate about evidence-based nutrition, ICNM is designed to spark important conversations about where medicine is headed next.

How can we avoid the breakdown products of pesticides that may increase the risk of Alzheimer’s disease as much as if yo...
06/09/2026

How can we avoid the breakdown products of pesticides that may increase the risk of Alzheimer’s disease as much as if you carried APOE e4, the so-called Alzheimer’s gene? https://see.nf/42TH9fZ

06/08/2026

Sometimes, looking at the latest meta-analysis can lead you astray. Why do I recommend phytosterol supplements when a dose of policosanol that’s a thousand times smaller appears to have the same effect?

The video sources, transcript, and doctor's notes are available at https://see.nf/4tVcaf3

Beans and legumes, one of the Daily Dozen categories, are great sources of protein and fiber. Watch the videos “Do Veget...
06/07/2026

Beans and legumes, one of the Daily Dozen categories, are great sources of protein and fiber.

Watch the videos “Do Vegetarians Get Enough Protein?” at http://bit.ly/2nXTcX9 and “The Protein-Combining Myth” at http://bit.ly/2HRBT4r to learn more.

A randomized study found that those eating seven dates a day for three weeks had an increase in bowel movement and frequ...
06/07/2026

A randomized study found that those eating seven dates a day for three weeks had an increase in bowel movement and frequency, as well as a reduction in ammonia in their stool. see.nf/DatesForColon

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