Which Fruit Is Highest in Fiber? USDA Values for Common Fruits
Raspberries, blackberries, guava, avocado and pears lead common fruits for fiber. See USDA values per serving, daily targets and easy ways to eat more.
OPA Nutrition Blog
Supplement & Wellness Guides
Plain-English guides to CoQ10, magnesium, gut health, sleep, blood sugar and more: what the research says and how to choose the right supplement.
167 articles
Breastfeeding Diet: What to Eat, Drink and Limit While Nursing
Calories, iodine, choline, DHA and B12 needs while breastfeeding, CDC limits on caffeine, alcohol and fish, hydration tips and what research says about herbs.
What's the Difference Between African Mango and Regular Mango?
African mango (Irvingia gabonensis) is a different tree from regular mango. How they differ in botany, the part used, nutrition and research.
CoQ10 and Blood Lipids: What Clinical Studies Measured
What meta-analyses of CoQ10 trials measured for LDL, HDL and triglycerides, how small the changes were, and the doses and safety notes.
A Guide to a Healthy Diet: How to Build a Healthy Eating Pattern
A research-based guide to healthy eating: food groups, macronutrient ranges, vitamins and minerals, eating on a budget, life stages and what diet studies show.
The Alkaline Diet and Blood Sugar: What the Evidence Shows
What research on dietary acid load and glucose actually shows, why food changes urine pH but not blood pH, and which alkaline-diet habits are worth keeping.
The Alkaline Diet: What It Is and What the Evidence Shows
What the alkaline diet is, its food list by acid load, why diet changes urine but not blood pH, what reviews found, the real upsides, and safety notes.
Structure of Ubiquinone: The Chemistry of Coenzyme Q10
Ubiquinone's structure explained: the benzoquinone ring, ten-unit isoprene tail, its three redox forms and how CoQ10 carries electrons in mitochondria.
Irvingia Gabonensis (African Mango): Seed Extract, Studies and Safety
What African mango seed extract is, how it differs from the fruit, what the small human trials found, their serious limits, study doses and safety.
Uncovering Side Effects to Raspberry Ketones
What is known about raspberry ketone side effects: a case report, trial safety data, animal toxicity, combination ingredients and medication questions.
The Top 15 CoQ10 Foods and How Much CoQ10 They Provide
The richest CoQ10 foods with amounts per 100 g, what cooking does to CoQ10, and how 3 to 6 mg a day from diet compares with supplement doses.
Everything You Need to Know About the Paleo Diet
Paleo's foods, a sample day, what small randomized trials found on waist size and weight, and the calcium and iodine gaps to plan for.