Trusted institutions and primary literature. Links point to major health bodies and to PubMed, with query-style links where a stable record page could change, so they stay live. Evidence tags across the site are a good-faith reading of these sources as of 2026.
The pattern, the plate, and the rainbow
Harvard T.H. Chan School of Public Health, The Nutrition Source (diet reviews, healthy plate, phytochemicals): nutritionsource.hsph.harvard.edu
PREDIMED trial: Estruch R, et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. N Engl J Med, 2018: pubmed.ncbi.nlm.nih.gov/29897866
Lyon Diet Heart Study: de Lorgeril M, et al. Circulation, 1999: PubMed search
Fiber and mortality: Reynolds A, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet, 2019: PubMed search
Nut consumption and mortality: Bao Y, et al. N Engl J Med, 2013: PubMed search
American Gut Project on plant diversity and the microbiome: McDonald D, et al. mSystems, 2018: PubMed search
Seafood, APOE ε4, and Alzheimer's neuropathology: Morris MC, et al. JAMA, 2016: PubMed search
MIND diet and cognitive decline: Morris MC, et al. Alzheimer's & Dementia, 2015: PubMed search
DASH diet trial: Appel LJ, et al. N Engl J Med, 1997: PubMed search
Blue Zones research on the world's longest-lived populations: www.bluezones.com
Critique of extreme-age records: Newman SJ, preprint on supercentenarian records and clerical error (bioRxiv): bioRxiv search
NIH National Institute on Aging, healthy eating and longevity: www.nia.nih.gov/health
NIH Office of Dietary Supplements fact sheets (omega-3s, vitamin D, B12, zinc, selenium, magnesium): ods.od.nih.gov/factsheets/list-all
Phenol-Explorer: database of polyphenol content in foods: phenol-explorer.eu
USDA statement withdrawing the ORAC database (2012), as summarized in the literature: PubMed search
Antioxidant supplement trials: ATBC (1994), CARET (1996), SELECT (2011): PubMed search
The common denominator and aging clocks
Tavares JF, et al. Healthy dietary patterns and epigenetic aging in the Rhineland Study with replication in EPIC-Potsdam. Nature Communications, 2026 (DZNE): PubMed search
German Center for Neurodegenerative Diseases (DZNE), Rhineland Study: www.dzne.de/en/research/studies/population-studies/rheinland-studie
Epigenetic clocks reviewed: Horvath S, Raj K. DNA methylation-based biomarkers and the epigenetic clock theory of ageing. Nature Reviews Genetics, 2018: PubMed search
Sugar, ultra-processed food, additives
Added sugar and cardiovascular mortality: Yang Q, et al. JAMA Internal Medicine, 2014: PubMed search
American Heart Association, added sugar limits: www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
Advanced glycation end products and skin aging, reviews: PubMed search
Ultra-processed diets cause excess calorie intake and weight gain (inpatient randomized crossover trial): Hall KD, et al. Cell Metabolism, 2019: PubMed search
Ultra-processed food exposure and adverse health outcomes: umbrella review. Lane MM, et al. BMJ, 2024: bmj.com/content/384/bmj-2023-077310
NOVA food classification: Monteiro CA, et al. Public Health Nutrition, 2019: PubMed search
Food emulsifiers and cardiovascular disease, NutriNet-Santé: Sellem L, et al. BMJ, 2023: PubMed search
Dietary emulsifiers and the gut microbiota: Chassaing B, et al. Nature, 2015: PubMed search
World Health Organization guideline on non-sugar sweeteners (2023): www.who.int/publications/i/item/9789240073616
IARC Monographs: aspartame (Group 2B, 2023) and processed meat (Group 1, 2015): monographs.iarc.who.int
U.S. FDA revocation of authorization for FD&C Red No. 3 in food (January 2025): www.fda.gov/food/hfp-constituent-updates/fda-revoke-authorization-use-red-no-3-food-and-ingested-drugs
European Food Safety Authority, titanium dioxide (E171) no longer considered safe as a food additive (2021): www.efsa.europa.eu/en/news/titanium-dioxide-e171-no-longer-considered-safe-when-used-food-additive
World Health Organization statement: no level of alcohol consumption is safe for our health (2023): www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health
Replacing saturated fat with polyunsaturated fat: Cochrane review, Hooper L, et al.: PubMed search
Spices, hydration
NIH National Center for Complementary and Integrative Health, herb and spice monographs (cinnamon, turmeric, ginger, green tea): www.nccih.nih.gov/health/herbsataglance
Cinnamon and glycemic control, meta-analyses of randomized trials: PubMed search
Garlic and blood pressure, meta-analysis: Ried K: PubMed search
Piperine and curcumin bioavailability: Shoba G, et al. Planta Medica, 1998: PubMed search
CDC, water and healthier drinks: www.cdc.gov/healthy-weight-growth/water-healthy-drinks
Sleep
CDC, About Sleep: www.cdc.gov/sleep
National Sleep Foundation guidelines and resources: www.sleepfoundation.org
American Academy of Sleep Medicine: aasm.org
Light exposure during sleep and cardiometabolic function: Mason IC, et al. PNAS, 2022: PubMed search
Tart cherry and sleep, small randomized trials: PubMed search
Movement and heat
WHO physical activity guidelines: www.who.int/news-room/fact-sheets/detail/physical-activity
Cardiorespiratory fitness and long-term mortality: Mandsager K, et al. JAMA Network Open, 2018: PubMed search
Grip strength and mortality, PURE study: Leong DP, et al. Lancet, 2015: PubMed search
Sauna bathing and fatal cardiovascular and all-cause mortality: Laukkanen T, et al. JAMA Internal Medicine, 2015: pubmed.ncbi.nlm.nih.gov/25705824
Sauna bathing health evidence review, Mayo Clinic Proceedings, 2018: PubMed search
Creatine supplementation position stand, International Society of Sports Nutrition: PubMed search
Gut
Fermented-food diet increases microbiome diversity and lowers inflammation: Wastyk HC, et al. Cell, 2021 (Stanford): pubmed.ncbi.nlm.nih.gov/34256014
International Scientific Association for Probiotics and Prebiotics: isappscience.org
Psyllium and LDL cholesterol, meta-analysis: PubMed search
Skin and hair
American Academy of Dermatology, sunscreen and skin-care basics: www.aad.org/public
Daily sunscreen use slows skin aging, randomized trial: Hughes MC, et al. Annals of Internal Medicine, 2013: PubMed search
Bakuchiol versus retinol, randomized double-blind trial: Dhaliwal S, et al. British Journal of Dermatology, 2019: PubMed search
Cocoa flavanols and skin: Heinrich U, et al. Journal of Nutrition, 2006: PubMed search
Lycopene-rich tomato paste and UV protection: Stahl W, et al.: PubMed search
Coconut oil prevents hair protein loss: Rele AS, Mohile RB. J Cosmetic Science, 2003: pubmed.ncbi.nlm.nih.gov/12715094
Rosemary oil versus 2% minoxidil, randomized trial: Panahi Y, et al. 2015: PubMed search
Genetics, risk, and screening
National Human Genome Research Institute, polygenic risk scores explained: www.genome.gov/Health/Genomics-and-Medicine/Polygenic-risk-scores
The Polygenic Score (PGS) Catalog, an open database of published scores: www.pgscatalog.org
23andMe help center: accessing your raw genetic data: customercare.23andme.com/hc/en-us/articles/212196868-Accessing-Your-Raw-Genetic-Data
Ancestry support: downloading your AncestryDNA raw data: support.ancestry.com (search: download DNA data)
9p21 variants and diet, INTERHEART and FINRISK: Do R, et al. PLoS Medicine, 2011: PubMed search
Heritability of human lifespan from twin studies: Herskind AM, et al. Human Genetics, 1996; and Ruby JG, et al. Genetics, 2018: PubMed search
Diabetes Prevention Program: lifestyle versus metformin. N Engl J Med, 2002: PubMed search
Apolipoprotein B as the preferred measure of atherogenic risk, consensus statements: PubMed search
Lipoprotein(a) consensus: European Atherosclerosis Society statement, 2022: PubMed search
Coronary artery calcium scoring in risk assessment, ACC/AHA guidance: acc.org (search: coronary artery calcium)
U.S. Preventive Services Task Force, colorectal cancer screening from age 45: www.uspreventiveservicestaskforce.org/uspstf/recommendation/colorectal-cancer-screening
World Cancer Research Fund / AICR Continuous Update Project: diet, nutrition, physical activity and cancer: www.wcrf.org/diet-activity-and-cancer
AREDS2 trial: lutein and zeaxanthin in age-related macular degeneration. JAMA, 2013: PubMed search
Prunes and bone density in postmenopausal women, randomized trials: PubMed search
CYP1A2 genotype, coffee, and cardiovascular risk: Cornelis MC, et al. JAMA, 2006: PubMed search
The oldest table and the Scriptures
The header verse, Genesis 1:29, is quoted from the 1917 Jewish Publication Society translation (public domain); read it in parallel translations at: biblegateway.com
The JPS 1917 Tanakh and other public-domain translations, full text: sefaria.org
The Quran in several translations (Surah 2:168, 7:31, 16:69, 80:24 to 32, 95:1): quran.com
The Bible: Deuteronomy 8:8; Numbers 11:5; Genesis 25 and 43:11; Daniel 1; Mark 1:6; Matthew 23:23; Luke 10:34, 13:19 to 21, 15, 24:42; John 2, 6:9, 21:9. Read in any translation at: biblegateway.com
Biblical Archaeology Society, articles on food and daily life in Roman-era Galilee and Magdala's fish industry: biblicalarchaeology.org (search: food, Magdala)
Israel Antiquities Authority, excavations at Magdala: iaa.org.il
Nathan MacDonald, What Did the Ancient Israelites Eat? Diet in Biblical Times (Eerdmans, 2008); Andrew Dalby, Food in the Ancient World from A to Z (Routledge, 2003): worldcat.org (library search)
History of sugar: Sidney Mintz, Sweetness and Power (Viking, 1985), on sugarcane's spread to the Mediterranean after the first century: worldcat.org
General references
MedlinePlus (NIH), plain-language medical encyclopedia for any topic above: medlineplus.gov
PubMed, the National Library of Medicine's index of the biomedical literature: pubmed.ncbi.nlm.nih.gov
Cochrane Library, systematic reviews of health interventions: www.cochranelibrary.com
Examine.com, independent summaries of supplement and nutrition evidence: examine.com