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Moderate aerobic movement most days: a brisk walk, cycling, or similar. One of the most-studied habits for mood, sleep and daytime energy.

A stimulant found in tea, coffee, and cacao. One of the most studied compounds; commonly discussed in relation to alertness, and — when taken later in the day — sleep.

No coffee, tea, energy drinks or caffeinated supplements after early afternoon. Commonly discussed for falling asleep faster and sleeping deeper.

Going to bed and waking up at about the same time every day, including weekends. Commonly discussed for sleep quality and daytime energy.

A hormone produced by the body in a daily cycle; synthetic melatonin is also used in products sold in some markets.

Keeping evening drinks well away from bedtime, or skipping them. Commonly discussed for deeper, less fragmented sleep.

CacaoFood

The bean behind dark chocolate — a concentrated source of polyphenols, theobromine, and magnesium.

A stimulant found in tea, coffee, and cacao. One of the most studied compounds; commonly discussed in relation to alertness, and — when taken later in the day — sleep.

One of the most studied supplements. Commonly discussed in relation to strength and recovery, and more recently in relation to mental energy and focus.

A marine omega-3 fatty acid that is a major structural fat in the brain and eyes. Commonly discussed with focus and long-term brain health.

An oil derived from fish tissues that provides the omega-3 fatty acids EPA and DHA.

A short daily session of guided breathing or mindfulness. Commonly discussed for stress, anxiety and focus.

Moderate aerobic movement most days: a brisk walk, cycling, or similar. One of the most-studied habits for mood, sleep and daytime energy.

CacaoFood

The bean behind dark chocolate — a concentrated source of polyphenols, theobromine, and magnesium.

A marine omega-3 fatty acid that is a major structural fat in the brain and eyes. Commonly discussed with focus and long-term brain health.

A marine omega-3 fatty acid concentrated in oily fish. Among the most studied nutrients, often discussed with mood and recovery.

An oil derived from fish tissues that provides the omega-3 fatty acids EPA and DHA.

MackerelFood

A smaller oily fish rich in EPA, DHA, and vitamin D.

Moderate aerobic movement most days: a brisk walk, cycling, or similar. One of the most-studied habits for mood, sleep and daytime energy.

Going to bed and waking up at about the same time every day, including weekends. Commonly discussed for sleep quality and daytime energy.

One of the most studied supplements. Commonly discussed in relation to strength and recovery, and more recently in relation to mental energy and focus.

A drink mix providing electrolyte minerals such as sodium and potassium.

A mineral the body uses to carry oxygen in the blood. Found in red meat, shellfish, beans, and leafy greens; often discussed in relation to energy and tiredness.

LentilsFood

A legume rich in fiber, potassium, and magnesium.

A plant-based omega-3 fatty acid found in chia seeds, flax, and walnuts. The body converts only a small share to EPA and DHA.

One of the most studied supplements. Commonly discussed in relation to strength and recovery, and more recently in relation to mental energy and focus.

A drink mix providing electrolyte minerals such as sodium and potassium.

A marine omega-3 fatty acid concentrated in oily fish. Among the most studied nutrients, often discussed with mood and recovery.

MackerelFood

A smaller oily fish rich in EPA, DHA, and vitamin D.

Keeping evening drinks well away from bedtime, or skipping them. Commonly discussed for deeper, less fragmented sleep.

AvocadoFood

A fruit rich in monounsaturated fat, fiber, potassium, and vitamin E.

An orange carotenoid pigment characteristic of carrots, sweet potatoes, pumpkin, and dark leafy greens; one of the plant precursors the body converts to vitamin A.

BlueberriesFood

A berry known for its deep color from anthocyanins, plus fiber and vitamin C.

A red carotenoid pigment characteristic of tomatoes, watermelon, and pink grapefruit.

MackerelFood

A smaller oily fish rich in EPA, DHA, and vitamin D.

A water-soluble B vitamin (B3) involved in energy metabolism and normal skin, nerve, and digestive function. Found in poultry, fish, peanuts, and whole grains.

A water-soluble B vitamin (B7) involved in the metabolism of fats, carbohydrates, and protein. Found in eggs, nuts, seeds, and salmon.

NutsFood

Tree nuts provide vitamin E, magnesium, fiber, and (in walnuts) plant omega-3.

A macronutrient made of amino acids that serves as a building block for muscle, enzymes, and other tissues. Found in meat, fish, eggs, dairy, beans, and soy.

A water-soluble antioxidant vitamin needed for collagen formation. Commonly discussed with skin and general resilience.

A trace mineral involved in taste, skin, wound repair, and the body's normal defense system. Oysters, red meat, and pumpkin seeds are among the richest sources.

A small amino acid abundant in collagen. Often discussed in relation to sleep quality and skin.

A soluble fiber found in oats and mushrooms, studied for effects on cholesterol and often discussed with gut health.

Chia seedsFood

Tiny seeds rich in soluble fiber, plant omega-3 (ALA), and minerals.

Plant carbohydrates your body does not fully digest. One of the most established nutrients for digestion and gut health.

LentilsFood

A legume rich in fiber, potassium, and magnesium.

OatsFood

A whole grain known for beta-glucan, a soluble fiber with well-studied cholesterol effects.

YogurtFood

Fermented dairy providing live cultures and protein.

A soluble fiber found in oats and mushrooms, studied for effects on cholesterol and often discussed with gut health.

Chia seedsFood

Tiny seeds rich in soluble fiber, plant omega-3 (ALA), and minerals.

Plant carbohydrates your body does not fully digest. One of the most established nutrients for digestion and gut health.

OatsFood

A whole grain known for beta-glucan, a soluble fiber with well-studied cholesterol effects.

YogurtFood

Fermented dairy providing live cultures and protein.

A yellow compound found in plants such as barberry and goldenseal; sold as an extract.

A plant-based omega-3 fatty acid found in chia seeds, flax, and walnuts. The body converts only a small share to EPA and DHA.

An orange carotenoid pigment characteristic of carrots, sweet potatoes, pumpkin, and dark leafy greens; one of the plant precursors the body converts to vitamin A.

BlueberriesFood

A berry known for its deep color from anthocyanins, plus fiber and vitamin C.

CacaoFood

The bean behind dark chocolate — a concentrated source of polyphenols, theobromine, and magnesium.

A pair of yellow carotenoid pigments characteristic of leafy greens such as kale, spinach, and collard greens, and also found in egg yolk.

A red carotenoid pigment characteristic of tomatoes, watermelon, and pink grapefruit.

AvocadoFood

A fruit rich in monounsaturated fat, fiber, potassium, and vitamin E.

BlueberriesFood

A berry known for its deep color from anthocyanins, plus fiber and vitamin C.

AçaíFood

A dark purple Amazonian palm berry blended into frozen bowls and drinks; a source of anthocyanins, plant polyphenols, and fiber.

Amla (Indian gooseberry)Food

Amla (Indian gooseberry, Phyllanthus emblica), a small, very sour green fruit eaten fresh, dried, pickled, juiced, or as a powder in South Asia; it is notably high in vitamin C and also carries polyphenols. Distinct from the European gooseberry (Ribes uva-crispa).

AppleFood

A common tree fruit eaten fresh. A dietary source of fiber (including pectin), vitamin C, and the flavonoid quercetin.

ApricotFood

A small orange stone fruit with a soft velvety skin, eaten fresh or dried; a source of beta-carotene, vitamin A, and potassium.

Purple cabbageFood

A colorful vegetable providing anthocyanins, vitamin C, and fiber.

Acorn squashFood

A ridged, dark-green winter squash with sweet golden flesh; a source of vitamin C, potassium, and fiber.

Amaranth leafFood

The tender leaves of the amaranth plant, stir-fried or stewed across Asia, Africa, and the Caribbean; a source of vitamin A, vitamin C, calcium, iron, and folate.

ArtichokeFood

An edible flower bud eaten cooked. A dietary source of fiber, folate, and the fructan fiber inulin.

ArugulaFood

A peppery salad green. A dietary source of vitamin K, folate, and nitrate compounds.

AsparagusFood

A green spring vegetable spear. A dietary source of folate, vitamin K, and the fructan fiber inulin.

Chia seedsFood

Tiny seeds rich in soluble fiber, plant omega-3 (ALA), and minerals.

NutsFood

Tree nuts provide vitamin E, magnesium, fiber, and (in walnuts) plant omega-3.

Almond butterFood

A spread made from ground roasted or raw almonds; a source of vitamin E, monounsaturated fat, magnesium, and manganese.

Almond milkFood

A plant milk made from ground almonds and water, often fortified; a source of vitamin E and (when fortified) calcium and vitamin D.

AlmondsFood

A tree nut eaten raw, roasted, or as almond butter. A dietary source of vitamin E, magnesium, and monounsaturated fat, with plant protein and fiber.

Black sesameFood

Black sesame, the dark-hulled variety of sesame used whole, ground, or as a paste in East-Asian cooking and sweets; it carries calcium, iron, and dietary fiber along with the sesame lignan sesamin and dark-skin anthocyanin pigments. Distinct from ordinary (white) sesame seeds.

OatsFood

A whole grain known for beta-glucan, a soluble fiber with well-studied cholesterol effects.

Black riceFood

A pigmented whole-grain rice whose color comes from anthocyanins.

Amaranth (grain)Food

A tiny pseudocereal seed of the Americas, popped or cooked into porridge; a source of protein, manganese, magnesium, iron, and phosphorus.

BagelFood

A dense ring-shaped bread of refined wheat; commonly enriched with iron and folate.

BarleyFood

A chewy whole grain. A dietary source of fiber (including beta-glucan), manganese, and selenium.

Basmati riceFood

A long-grain aromatic rice widely eaten across South Asia.

LentilsFood

A legume rich in fiber, potassium, and magnesium.

TofuFood

A soy food providing isoflavones and magnesium.

Adzuki beansFood

Small red beans cooked and sweetened into paste for East Asian desserts; a source of protein, fiber, folate, magnesium, potassium, and iron.

Bambara groundnutFood

A round underground-ripening African legume boiled or ground into meal; a source of protein, fiber, iron, and magnesium.

Black beansFood

A dark legume eaten cooked. A dietary source of plant protein, fiber, and folate.

Cannellini beansFood

Large white Italian kidney beans used in soups and stews; a source of fiber, folate, and plant protein.

MackerelFood

A smaller oily fish rich in EPA, DHA, and vitamin D.

SalmonFood

An oily fish that is a leading food source of EPA, DHA, and vitamin D.

AnchoviesFood

Small, strongly flavored saltwater fish, usually salted or canned; a source of omega-3 fatty acids (EPA and DHA), protein, and calcium.

BaconFood

Salted, smoked pork; a source of protein, selenium, and vitamin B12.

BeefFood

Meat from cattle; a source of protein, iron, zinc, selenium, and vitamin B12.

Beef kidneyFood

The kidney of cattle, an organ meat used in stews and pies; a source of vitamin B12, riboflavin, selenium, iron, and vitamin B6.

YogurtFood

Fermented dairy providing live cultures and protein.

Blue cheeseFood

A veined cheese ripened with edible mould (e.g. Roquefort, Gorgonzola, Stilton); a source of protein and calcium.

BrieFood

A soft, bloomy-rind French cow's-milk cheese; a source of protein, calcium, and vitamin B12.

ButterFood

A dairy fat made from cream; a source of vitamin A.

ButtermilkFood

A tangy cultured milk drink left after churning butter; a source of calcium, protein, riboflavin, and probiotics.

Cheddar cheeseFood

A firm aged cow's-milk cheese; a source of calcium, protein, and vitamin B12.

MushroomsFood

Fungi providing beta-glucan fiber and, when UV-exposed, vitamin D.

Enoki mushroomFood

A cluster of long, thin white mushrooms used in soups and hot pots; a source of beta-glucan and fiber.

Maitake mushroomFood

A frilly, clustered mushroom (hen-of-the-woods) used in Japanese cooking; a source of beta-glucan and fiber.

Portobello mushroomsFood

A mature brown mushroom eaten cooked. A source of B vitamins, selenium, and, when sun-exposed, vitamin D.

Shiitake mushroomsFood

An umami-rich mushroom eaten cooked. A source of B vitamins, copper, and the fiber beta-glucan.

Snow fungus (tremella)Food

Snow fungus (tremella / white fungus / 白きくらげ), a frilly, translucent gelatinous mushroom used in East-Asian sweet soups and desserts; prized for its soft texture, it carries dietary fiber and gel-forming polysaccharides.

SeaweedFood

Sea vegetables providing fiber and minerals, common in Japanese cuisine.

HijikiFood

A dark brown seaweed simmered as a side dish in Japanese cooking; a source of iodine, calcium, iron, magnesium, and fiber.

Kombu (kelp)Food

A dried kelp used to make Japanese dashi stock; a source of iodine, calcium, magnesium, iron, and fiber.

Mekabu (wakame sporophyll)Food

The frilly sporophyll at the base of the wakame seaweed plant, finely chopped to a sticky texture and eaten as a side dish; like other seaweeds it carries dietary fiber and iodine.

Mozuku seaweedFood

A fine, stringy brown seaweed popular in Okinawa, usually served in vinegar as もずく酢; like other seaweeds it carries dietary fiber and iodine.

Nori (dried laver)Food

Thin sheets of dried laver seaweed used to wrap sushi and rice; a source of iodine, vitamin A, folate, iron, and vitamin C.

SaffronFood

The dried red stigmas of the saffron crocus used as a fragrant golden spice; contains plant polyphenols and manganese.

CinnamonFood

A spice containing polyphenols, often discussed in relation to blood sugar awareness.

AllspiceFood

The dried berry of the pimento tree with a clove-cinnamon aroma; contains manganese and plant polyphenols.

BasilFood

A fragrant sweet-basil herb used fresh in Mediterranean cooking; contains vitamin K, beta-carotene, and plant polyphenols.

Bay leafFood

The aromatic dried leaf of the bay laurel used to flavor soups and braises; contains plant polyphenols.

Black pepperFood

The dried, ground berry of the pepper vine used as a pungent seasoning; contains manganese and plant polyphenols.

KimchiFood

Korean fermented vegetables providing live cultures and fiber.

NattoFood

Fermented soybeans — a traditional Japanese food and one of the richest known sources of vitamin K2.

Apple cider vinegarFood

A tangy vinegar made by fermenting apple juice, used in dressings, marinades, and diluted drinks.

Black garlicFood

Whole garlic bulbs slowly aged under warmth and humidity until the cloves turn soft, dark, and sweet; the aging develops polyphenols and mellows the raw pungency.

DoenjangFood

A fermented Korean soybean paste used as a base for stews and sauces; a source of protein, isoflavones, and probiotics.

Fermented tofu (furu)Food

Cubes of tofu aged in brine and rice wine into a soft, savory condiment; a source of protein, isoflavones, and probiotics.

Cedar nut oil (Siberian pine-nut oil)Food

Cedar nut oil, a golden oil cold-pressed from the seeds of the Siberian pine (Pinus sibirica), traditionally taken by the spoonful as a folk digestive tonic in Russia. A distinct product from the pine nut itself; it carries fat.

Coconut oilFood

An edible oil pressed from the meat of fresh coconuts, solid when cool and liquid when warm, used for cooking, baking, and frying; composed almost entirely of fat and predominantly saturated fat.

GheeFood

Clarified butter used across South Asian cuisines; a source of the fat-soluble vitamins A and E.

Olive oilFood

A pressed oil from olives used in cooking. A source of monounsaturated fat and polyphenol plant compounds.

CacaoFood

The bean behind dark chocolate — a concentrated source of polyphenols, theobromine, and magnesium.

Agave syrupFood

A sweet syrup drawn from the sap of the agave plant, used as an alternative sweetener; composed mainly of natural sugars.

CarobFood

The roasted, ground pod of the Mediterranean carob tree used as a cocoa-like ingredient; a source of fiber, calcium, potassium, and plant polyphenols.

Dark chocolateFood

A cocoa-rich confection. A source of flavanol plant compounds, iron, magnesium, and a small amount of caffeine.

HoneyFood

A sweet syrup produced by bees from flower nectar, used as a natural sweetener; composed mainly of natural sugars with trace plant polyphenols.

JaggeryFood

An unrefined cane or palm sugar used across South Asia; traditionally a source of iron.

CapersFood

The pickled flower buds of the caper bush, used as a briny seasoning in Mediterranean cooking; a source of vitamin K and polyphenols.

Hot sauceFood

A spicy liquid condiment made from chili peppers, vinegar, and salt; it carries the chili compound capsaicin along with sodium.

KetchupFood

A sweet-tangy tomato-based condiment made with vinegar, sugar, and spices; the tomato base carries the pigment lycopene, along with sodium and sugars.

MayonnaiseFood

A thick, creamy condiment emulsified from oil, egg yolk, and an acid such as vinegar or lemon; an oil-based food high in total fat.

MustardFood

A pungent condiment made from ground mustard seeds mixed with liquid and vinegar; the prepared seeds carry sodium and selenium.

SrirachaFood

A bright-red chili-garlic sauce with a sweet, tangy heat, used as an all-purpose condiment; it carries the chili compound capsaicin along with sodium.

Cereal bar / granola barFood

A handheld bar of pressed oats and grains bound with syrup, sometimes with fruit or nuts; the oats make it a modest source of fiber.

Energy jelly (nutrition jelly pouch)Food

A single-serve jelly pouch of carbohydrate-based energy sold as a quick between-meal or on-the-go food; formulations vary and commonly add B-group vitamins.

FufuFood

A soft, stretchy dough pounded from boiled cassava, plantain, or yam and eaten with soups in West and Central Africa; a source of starch and potassium.

GranolaFood

A baked, clustered mix of rolled oats, nuts, and seeds bound with a little oil and sweetener; the oats and nuts make it a source of fiber, some unsaturated fat, and a little iron and magnesium.

HummusFood

A Levantine dip of mashed chickpeas blended with tahini, lemon and garlic; a source of fiber and plant protein.

MuesliFood

A raw (unbaked) blend of rolled oats, dried fruit, nuts, and seeds eaten with milk or yogurt; the oats and nuts make it a source of fiber and a little iron and magnesium.