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News & Articles By Evangelyn Rodriguez
02/13/2026
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By Evangelyn Rodriguez
The power of alliums: Ancient superfoods with modern health benefits
Alliums have been prized since ancient times for their healing properties. They were used in ancient Egypt, Greece and China for infections, epidemics and burial rituals. Modern research confirms alliums contain sulfur compounds (allicin, quercetin) with antimicrobial, anti-inflammatory and anticancer effects, supporting heart health and cancer prevention. Rich in antioxidants, prebiotic fiber and essential nutrients, alliums […]
02/12/2026
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By Evangelyn Rodriguez
The truth about vitamin B12: Why you need it and how to get it safely
Vitamin B12 is vital for DNA/RNA synthesis, nerve health, red blood cell production and detoxifying homocysteine. B12 deficiency causes fatigue, brain fog, depression and irreversible nerve damage. Nearly 40% of Americans are deficient. At-risk populations include the elderly, vegans/vegetarians, those with gut disorders (celiac, IBS) and people on acid blockers (PPIs) or metformin. Vitamin B12 […]
02/12/2026
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By Evangelyn Rodriguez
Study: Iron deficiency weakens immune response, effects may be long-lasting
Even marginal iron deficiency weakens T-cell activity, reducing antiviral cytokine production and impairing infection-fighting ability. Mice with iron deficiency showed persistent immune impairment even after iron levels were restored, suggesting potential long-term vulnerabilities. Iron-deficient T-cells exhibited reduced migration (CXCR3 receptor loss), increased immune suppression (regulatory T-cell activity) and impaired bacterial killing ability (lactoferrin, myeloperoxidase dysfunction). […]
02/11/2026
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By Evangelyn Rodriguez
12 Immune-boosting superfoods that can boost your resilience
Red bell peppers contain nearly 3x more vitamin C than oranges, plus beta-carotene (converts to vitamin A), supporting healthy skin and mucous membrane defenses. Kiwi and strawberries are high in vitamin C, antioxidants (anthocyanins) and fiber, aiding immune cell function and reducing oxidative stress. Shellfish (oysters, crab and shrimp) are exceptionally rich in zinc, a […]
02/10/2026
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By Evangelyn Rodriguez
Eggs: A nutritional powerhouse or cholesterol concern? The truth behind the debate
Eggs provide high-quality protein, essential fats, vitamins (A, D and B12), minerals (selenium, phosphorus) and brain-boosting choline—all while containing just 72 calories per large egg. While early studies linked excessive egg intake (3+ daily) to cardiovascular risks, newer research (including a 2020 Harvard study) finds moderate consumption (one per day) safe for most, with dietary […]
02/10/2026
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By Evangelyn Rodriguez
Sardines or anchovies – which fish packs the bigger nutritional punch?
Protein and omega-3s: Anchovies lead with 8.19 g of protein per ounce and 594 mg of omega-3s, while sardines have 6.97 g of protein but higher amounts of unsaturated fats. Micronutrients: Sardines dominate in B12 (150% of the DV), calcium (108 mg) and vitamin D, whereas anchovies excel in iron, magnesium and selenium. Sodium warning: […]
02/09/2026
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By Evangelyn Rodriguez
Gut microbiome study reveals key dietary strategies to combat harmful bacteria
The gut microbiome is crucial for immunity, digestion and disease prevention, but harmful bacteria like E. coli can dominate if the balance is disrupted. Beneficial bacteria, such as Faecalibacterium, break down fiber into short-chain fatty acids (SCFAs), which lower gut pH and inhibit pathogens. Probiotics may not effectively combat harmful bacteria like Enterobacteriaceae; instead, a […]
02/09/2026
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By Evangelyn Rodriguez
The best post-run foods to eat to speed up recovery and boost performance
Consume nutrients within 30–45 minutes post-run for optimal muscle repair and glycogen replenishment. The key goals of recovery nutrition are muscle repair (protein), energy restoration (carbs) and electrolyte balance (minerals) to prevent dehydration and fatigue. Top recovery foods include eggs (protein + vitamin K), nut butter/trail mix (healthy fats + minerals), chocolate milk (carbs + […]
02/08/2026
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By Evangelyn Rodriguez
Dietary fiber: Here’s why you shouldn’t miss out on this digestive superhero
Most Americans consume only 10–15 g of fiber daily, far below the recommended 25–34 g, contributing to digestive disorders, heart disease and cancer risks. Soluble fiber slows digestion, lowers cholesterol and stabilizes blood sugar, while insoluble fiber prevents constipation and reduces colorectal cancer risk. Fiber helps the body detoxify by binding toxins, promotes satiety for […]
02/07/2026
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By Evangelyn Rodriguez
Quick-energy carbs: 10 Easy-to-digest foods for fuel and recovery
Fast-digesting carbs provide rapid energy for athletes, illness recovery and for managing low blood sugar without taxing digestion. Top sources include peeled potatoes, applesauce, saltines and dates—low-fiber, easy-to-digest options ideal for nausea, IBS and pre- or post-workout fueling. Fast-digesting carbs quickly convert to glucose, replenish electrolytes and settle upset stomachs. However, they don’t provide sustained energy, […]
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