Nutrition, answered

Know what’s in your food.

Explore foods, look up nutrients, or ask anything, from cocoa processing to which vitamins compete.

Does Dutch-process cocoa lose its antioxidants?Can I take calcium and iron together?Best foods for magnesium

Or search foods, nutrients & ingredients

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Explore by Category

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Fruits

Vitamin C, fiber, polyphenols

Broccoli, peppers, brussels sprouts and potatoes

Vegetables

Folate, potassium, vitamin K

Nuts & Seeds

Healthy fats, magnesium, vitamin E

Chocolate & Cocoa

Flavanols, iron, magnesium

Whole Grains

Fiber, B vitamins, complex carbs

Legumes

Plant protein, fiber, iron

Dairy & Eggs

Calcium, protein, vitamin B12

Fish & Seafood

Omega-3s, iodine, vitamin D

Cinnamon sticks, star anise and ground spices

Herbs & Spices

Antioxidants, iron, vitamin K

Beverages

Caffeine, potassium, vitamin C

Beyond the label

Nutrient Interactions

Some nutrients help each other get absorbed. Others compete. Timing and pairing can matter as much as the amount.

Guide

Taking vitamins together

Which supplements to pair, which to space apart, and why.

Competes

Calcium + Iron

Calcium can cut iron absorption. Space them a couple of hours apart.

Boosts

Vitamin C + Iron

Vitamin C helps your body absorb iron from plant foods.

Competes

Zinc + Copper

High-dose zinc over time can lead to low copper.