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Oats are rich in manganese, vitamin B7 & B1, copper, magnesium, phosphorus, fiber, and zinc and more. 50 human studies have demonstrated that oats have cholesterol-lowering properties, reducing both total and LDL cholesterol by up to 23%, while preserving or sometimes increasing HDL cholesterol.

submitted 16 minutes ago • 0 comments

Restrictive diets rarely stick, so how do you add nutrition without banning your favorites? Nutrivore’s answer: focus on what you add, not subtract! Prioritize veggies, fruits & nutrient-dense foods, letting them naturally edge out less nutritious choices. It's about nourishment, not deprivation.

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New Video! youtu.be/LEuhzgrknKA

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The 12 Nutrivore Foundational Foods are the most nutrient-packed food families, providing a wide range of essential nutrients or high amounts of harder-to-get nutrients. Prioritizing these foods helps efficiently meet your nutritional needs while supporting a diverse and flexible diet.

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Nothing adds more flavor to dishes than onions. They come in a wide range of shapes and colors, ranging from shades of green to brown, yellow, white, red and purple. In addition to fresh, frozen & canned onions are convenient options, as are dehydrated flakes and onion powder.

submitted 3 days ago • 1 comment

Fruits, veggies, nuts, seeds, legumes, and whole grains naturally contain a wide diversity of fiber types. Keep in mind that it’s helpful to make sure the fiber in your diet is coming from a variety of sources and that you’re incorporating some fermented foods.

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Beyond gut health, fiber regulates digestion, supports fullness, stabilizes blood sugar, and binds to substances like cholesterol and toxins for elimination or recycling. It comes in soluble and insoluble forms, with diverse types like cellulose, pectin, and resistant starch.

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Did you know frozen fruits & veggies can sometimes pack even more nutrients than fresh? They're picked at peak ripeness, locking in vitamins and antioxidants—and bonus: they're budget-friendly, reduce food waste, and save prep time! Fresh or frozen, what matters most is that they're on your plate.

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👋🏻I’m Sarah Ballantyne, PhD-scientist, author & science commentator. After years of my own struggles with diet culture, I realized nutrition should be about what we add, not what we take away. That’s why I created Nutrivore - a positive, non-restrictive approach, that prioritizes nutrients over fear.

submitted 4 days ago • 1 comment

Shellfish are rich sources of vitamin B12, zinc, copper and selenium while also providing impressive amounts of vitamin A, vitamin C, vitamin D, iron, copper, calcium, phosphorus, potassium, magnesium, manganese, iodine & selenium. Aim for at least 3 servings of seafood per week

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Food families you can add to how you eat now, to easily up the nutrient density of your meals and improve long-term health outcomes. Alliums Cruciferous veggies Mushrooms Root veggies Leafy Veggies Citrus Fruits Berries Nuts & Seeds Legumes Seafood

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February 27th is National Strawberry Day! Did you know that strawberries are not berries from a botanical point of view? They are members of the rose family and are an aggregate accessory fruit. Each apparent “seed” on the outside of the strawberry is actually one of the ovaries of the flower.

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Fish is a great source of vitamins B1, B2, B3, B6, B9, B12 and E, zinc, phosphorus, magnesium, iron, copper, potassium and selenium, with oily cold-water fish also providing substantial amounts of vitamin A & D. Aim for at least 3 servings of seafood per week

submitted 4 days ago • 1 comment

Ever wondered exactly what makes someone a Nutrivore? It's all about nourishing your body by fully meeting nutrient needs—vitamins, minerals, fiber, amino acids, and more—without overloading on calories. Think nutrient sufficiency, synergy, and balance for optimal health.

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Vegetables are among the most nutrient-dense foods available, providing fiber, vitamins & minerals that support digestion, immune function, and heart health. Greens, cruciferous veggie, root veggies, mushrooms & alliums each offer unique benefits, from reducing inflammation to supporting gut health.

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February 26 is National Pistachio Day! Pistachios have a Nutrivore Score (a measurement of nutrient density) of 265. Did you know that pistachios are related to cashews, mangoes, and poison ivy?

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Nuts & seeds are some of the most nutritious, whole-food healthy fat sources out there! They tend to be our best food sources of vitamin E, plus contain beneficial fiber types, alpha-linolenic acid & monounsaturated fats. Aim for at least 3 servings per week (¼ cup whole nuts/seeds per serving).

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NEW Video!! youtu.be/e1xcCLELThQ

submitted 5 days ago • 1 comment

Fruits are packed with antioxidants, fiber, and hydrating nutrients that protect against inflammation, heart disease, and digestive issues. Certain fruits, like berries and citrus, are especially high in polyphenols and vitamin C, while others, like bananas, offer potassium for heart health.

submitted 6 days ago • 0 comments

February 25th is National Chocolate Covered Nuts Day! Nutrivore Score (nutrient density) of Popular Nuts: Brazil nuts 694 Chestnuts 389 Walnuts 303 Hazelnuts 292 Pistachios 265 Almonds 234 Pine nuts 222 Pecans 221 Peanuts 219 Cashew nuts 203 Macadamia nuts 167

submitted 6 days ago • 1 comment

Legumes—like lentils, chickpeas, soybeans and black beans—are great sources of fiber, vitamin B1, vitamin B2, vitamin B6, biotin, folate, copper, iron, magnesium, manganese, phosphorus, potassium, selenium and zinc! Aim for at least 4 servings per week (½ cup cooked per serving).

submitted 6 days ago • 2 comments

🍌1 extra-large banana provides 346.5 mg polyphenols, 32% DV vitamin B6, 28% DV vitamin B7 (biotin), 18% DV manganese, 15% DV vitamin C, 3.9 g fiber, 13% DV copper, 11% DV potassium, and 10% DV both magnesium and vitamin B5!

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Cruciferous veggies like, broccoli, kale, cauliflower, and Brussels sprouts are packed with fiber, vitamins C & K, and glucosinolates, which support detoxification, immune health, and cancer prevention. Cabbage and turnips are affordable options that last longer in the fridge.

submitted 7 days ago • 1 comment

February 24th is National Tortilla Chip Day! Did you know that corn can be veggie or a grain? Corn is a vegetable when harvested before it is mature and eaten fresh but is a grain when harvested fully mature and eaten dried.

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NEW Video!! youtu.be/enntusnwVPU

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Berries are rich in fiber, vitamin C, manganese, and anthocyanins, with many also providing copper, vitamin K & folate. Their high polyphenol & carotenoid content makes them one of the most antioxidant-rich food groups. Aim for at least 3 servings per week (1 cup fresh or ½ cup frozen per serving).

submitted 10 days ago • 0 comments

Root vegetables like carrots, beets, and sweet potatoes provide fiber, slow-digesting carbs, and antioxidants, supporting gut health, energy, and immune function. Carrots, potatoes, and beets are some of the cheapest fresh root vegetables. Potatoes make great friends, they always root for you!

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Arugula (aka Rocket) Haiku Peppery green leaves, Out of this world leafy green. Garden's spicy gift.

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Have questions about collagen? youtu.be/ZTxfCSGbkr0

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Leafy greens like spinach, kale, and Swiss chard are rich in fiber, vitamin K, folate, and carotenoids, supporting bone health, immunity, and gut microbiome balance. Cabbage, iceberg and romaine are affordable alternatives to pricier greens. Frozen greens great ways to save money too!

submitted 10 days ago • 0 comments

Mushrooms are rich in B vitamins, fiber, and unique antioxidants, including ergothioneine, known as the "longevity vitamin." They support immune function, cognitive health, and inflammation control. What did the shitake say to the portabella? You’re im-spore-tant to me.

submitted 11 days ago • 1 comment

February 20th is National Cherry Pie Day! Per serving (1 cup, whole / 17 cherries), they provide 467.8 mg polyphenols, 11% DV vitamin C, and 2.9 g of fiber. Sour cherries have a minimum Nutrivore Score of 170 (10 to 25% of data is missing).

submitted 11 days ago • 1 comment

Alliums—garlic, onions, leeks, and chives—contain powerful sulfur compounds that support immune health, heart function, and detoxification. They also provide fiber, vitamin B6, and folate, making them an essential part of a nutrient-dense diet.

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Leafy greens such as spinach, kale, Swiss chard & arugula—are packed with fiber, folate, vitamin K, vitamin C, and carotenoids, with many also being good sources of magnesium, manganese, calcium, and potassium. They also contain sulfoquinovose, a unique sugar that supports gut microbiome health.

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Cabbage Haiku Cheap and versatile. Sauerkraut celebrity A-head of the game.

submitted 12 days ago • 1 comment

2 cups of raw spinach provides an impressive 10,694.4 μg of carotenoids, 241% DV vitamin K, 414.0 mg of polyphenols, 31% DV vitamin A, 29% DV vitamin B9, 23% DV manganese, 19% DV vitamin C, 11% DV magnesium, and 0.6 mg of coQ10 And 2 cups raw spinach equates to only ⅓ cup cooked spinach!

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NEW Video! youtu.be/5IdnVF9XbXo

submitted 12 days ago • 1 comment

Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, fiber, and flavonoids, supporting immune health, skin function, and heart health. They are also are nutrient-packed hydration sources, making them a refreshing, essential choice. Citrus got me in a peel-good mood!

submitted 13 days ago • 0 comments

Root vegetables are excellent sources of fiber, slow-digesting carbohydrates, vitamin C, potassium, and manganese. Many are also rich in B vitamins (B6, biotin, and folate) and beta-carotene, which converts to vitamin A. Aim for at least 4 servings per week (½ cup cooked per serving).

submitted 13 days ago • 0 comments

Per 1 cup chopped broccoli delivers 90% DV vitamin C, 77% DV vitamin K, 298.5 mg glucosinolates, 306.7 mg polyphenols, 28% DV biotin, 1628.9 μg carotenoids, 14% DV folate, 0.8 mg coQ10, and 10% DV vitamin B5. A typical portion of broccoli is one stalk, which is more than 1.5 servings! Bonus!!

submitted 13 days ago • 0 comments