Start from an outcome rather than a food. Each goal collects the foods with a claim attached to it and groups them by the strength of the human research behind that claim.
Ordering is by evidence quality, not by a score. Know2Eat does not compute a nutrient-density number or a health rating for a food: there is no defensible formula for one, and a single figure would read as precise while resting on judgement calls it hides. What each rating describes is the state of the human literature behind a specific claim — and where that literature is thin, the page says so instead of filling the gap. How ratings are decided.
81 foods
Blood pressure, blood lipids, vascular function and cardiovascular risk.
39 foods
Glucose response, insulin sensitivity and metabolic markers.
10 foods
Memory, attention, cognitive ageing and neurological markers.
15 foods
Immune function, infection duration and defence-related nutrients.
17 foods
Inflammatory markers such as CRP, IL-6 and TNF-α.
19 foods
Antioxidant capacity, oxidative damage markers and polyphenol intake.
6 foods
Bone mineral density, calcium and vitamin K metabolism.
30 foods
Protein quality, recovery, strength and exercise performance.
2 foods
Airway function and respiratory symptoms.
2 foods
DNA integrity, cellular ageing and repair pathways.
4 foods
Mood, stress and anxiety-related outcomes.
42 foods
Digestion, regularity, the gut microbiome and gut-barrier function.
2 foods
Liver enzymes, hepatic fat and metabolic liver markers.
6 foods
Kidney function, stone risk and urinary tract health.
14 foods
Macular pigment, age-related eye conditions and visual function.
7 foods
Skin structure, photoprotection, hydration and ageing markers.
1 food
Hair growth, strength and related nutrient status.
6 foods
Energy availability, alertness and metabolic rate.
10 foods
Sleep onset, duration and quality.
11 foods
Blood flow, endothelial function and vascular responsiveness.
42 foods
Satiety, energy intake and body-composition outcomes.
4 foods
Prostate health, testosterone and male-specific outcomes.
20 foods
Menstrual, pregnancy-related, menopausal and female-specific outcomes.
6 foods
Joint comfort, stiffness and mobility outcomes.