Health and Nutrition

Ever wonder which supplements actually help and which are just hype? This section breaks down plain facts about food, supplements, and how your diet can affect health—including disease risk. You’ll find short, practical guides that explain the evidence and give clear next steps you can try right away.

Real food first, smart choices always

Start with whole foods: vegetables, fruit, whole grains, beans, nuts and lean proteins. For disease risk, studies show patterns matter more than single foods. For example, higher intake of processed red meat is linked with increased cancer risk in several large reviews, while excess sugar mostly raises calorie intake and obesity risk, which can indirectly affect tumors. Antioxidants from fruits and vegetables protect cells, but high-dose antioxidant pills don’t always help and can sometimes interfere with treatment. So get antioxidants from food first.

Simple swaps can add up: replace processed red meat with beans or fish twice a week, choose whole fruit over sugary drinks, and bump up fiber with whole grains and legumes. Small moves—like adding one extra serving of vegetables a day—make a real difference over time.

Supplements and superfoods: what to try and what to skip

Not every supplement is worth your money. Here’s what our posts cover and what to watch for:

• Nutrition and Tumor Growth: We explain how sugar, red meat, and antioxidants interact with cancer risk. The takeaway: focus on weight management and whole foods, and avoid high-dose antioxidant supplements if you’re undergoing cancer therapy—talk to your doctor first.
• Black Mulberry: Early studies suggest it can help blood sugar control. Try whole fruit or standardized extracts and compare labels for sugar content and dose.
• Lovage Supplements: Used for digestion and inflammation. Good as a natural flavor and in small supplement doses; check interactions if you take diuretics or blood-thinners.
• Broom Corn: A gluten-free grain that adds fiber and nutrients. Use it like millet or in salads for a nutrient boost without extra gluten.
• Camu Camu: A superfruit high in vitamin C. It’s handy for immune support, but it’s not a cure—use it alongside other vitamin-C foods.
• Alpha-Alanine: Backed for improving exercise performance and reducing fatigue in certain sports. Follow dosing guidelines and avoid if you have unusual medical conditions—ask a sports doctor.
• Buckhorn Plantain: Traditional remedy for wound care and inflammation. Useful as a topical or gentle supplement; check purity and source.

If you’re considering supplements, match the product to a clear need (low vitamin levels, performance goal, digestive help) and choose reputable brands with third-party testing. Always check with your clinician if you’re pregnant, on medication, or managing a chronic condition.

Browse the articles below to read focused reviews, user-friendly dosage tips, and easy recipes that make healthy changes stick. Pick one tip, try it for two weeks, and see how it feels—small habits are how big results start.