Nutrition
Nutrition is the intake of food and nutrients for health, like how it affects your metabolism, cardiovascular system, brain, and prevents (or causes) other diseases. We have evidence-based content on diets, nutrients, and health. We focus on sustainability and getting people to understand how nutrition works, rather than promoting fad diets.
The Diet Atlas
Not all diets are created equal, so get evidence-based info on the most popular diets and eating patterns out there — see what works for you.
We've reviewed the health benefits, nutrition, safety and viability of dozens of diets so you don't have to. Read about each diet, its pros, cons, and what mealtimes look like, so you can choose the one that suits you.
Ketogenic Diet: A Review ★★★★☆
Paleo Diet: A Review ★★★☆☆
FOOD FOR HEALTH
What to Eat (and Avoid) to Increase Your Testosterone
What Foods & Supplements Lower Cortisol
What to Eat for Better Sleep
Plant-Based Protein: What Everyday Foods Deliver
High-Protein Plant-Based Diet: Meal Plan & Recipes
Is Hara Hachi Bu Healthy?
Body Recomposition Diet: What to Eat
Health Benefits of Oily Fish
Health Benefits of Olive Oil
Nutrition is the process by which the body takes in and uses food for growth, keeping your cells alive, and repairing them. It covers both the nutrients found in foods (like proteins, carbohydrates, fats, vitamins, minerals, phytonutrients) and how your body digests, absorbs, and uses them to maintain your health and bodily function.
The six main nutrient categories are: carbohydrates, proteins, fats, vitamins, minerals, and water. The macronutrients (carbohydrates, proteins, and fats) provide energy and are needed in larger quantities, while micronutrients (vitamins and minerals) are required in smaller amounts but are still critical for your health.
"Superfood" is a marketing term, not a scientific one. It's typically used to describe "nutrient-dense" foods like berries, leafy greens, salmon, and nuts. While these foods are very healthy and nutritious, no single food provides all essential nutrients by itself. A varied, balanced diet is more important than focusing on any individual "superfood" alone.
Common signs include stubborn fatigue, frequent illnesses, slow healing or recovery, brittle hair and nails, unexplained weight changes, and difficulty concentrating. Deficiencies in certain nutrients have specific symptoms like "anaemia" (due to low iron), muscle weakness (due to low protein), or bleeding gums (due to low vitamin C).
Essential daily nutrients include high-quality proteins (containing essential amino acids), healthy fats (containing essential fatty acids), some carbohydrates (for energy), fibre, 13 different vitamins and minerals, and adequate water. Individual needs vary based on age, sex, your activity level, and health status.
HEALTHY DIETS
Mediterranean Diet
It's not a diet, it's a philosophy. It's the most researched lifestyle on the planet: there's a reason why they're healthier, happier, and live longer.
Based on whole foods, olive oil, legumes, fish, and plant-based eating. Explore our guides, courses, and articles explaining how it supports your health.
Plant-Based Diets
Plant-based, plant-first eating scales from flexitarian to full vegan. Plant-based diets are beneficial for your heart, metabolism, health, wallet, and the planet.
Explore practical meal plans, recipes, and how to optimise plant-based nutrition — sustainably and affordably. Not all plant-based diets are equal.
Intermittent Fasting
Fasting isn't a trend — it's a well-researched approach to enhancing metabolic health, managing weight, and promoting long-term well-being. But how you fast matters.
Explore our evidence-based articles and resources on the science of fasting and how to do it properly.
ULTRA PROCESSED FOOD
How to avoid ultra processed food
Ultra-Processed Food Diet: A Review ★☆☆☆☆
Ultra Processed Food: What is it?
Why are Ultra Processed Foods So Popular?
Health Risks of Ultra Processed Foods
The 3 Worst Diets for Your Health
Western Diet: A Review ★★☆☆☆
Our Editorial Approach
Alphabet Guides publishes practical evidence-based content using trustworthy, peer-reviewed research: information you can actually use. Learn more About Us and our Editorial Standards.