Fit Nutrition library

Category: <span>Nutrition Science</span>

Foods High in Potassium, and Why the Banana Is 10thFoods & Nutrients

Foods High in Potassium, and Why the Banana Is 10th

The full NIH table of 39 potassium foods in order, adult intake targets, why %DV understates them, and the people for whom high-potassium advice is reversed.

14 min read
Brazil Nuts Benefits, and Why One Nut Is Usually EnoughFoods & Nutrients

Brazil Nuts Benefits, and Why One Nut Is Usually Enough

One Brazil nut holds 68-91 mcg of selenium against a 55 mcg daily target and a 400 mcg ceiling. What selenium does, and the four claims NIH will not back.

10 min read
Iron-Rich Foods for Anemia: What Food Can and Cannot DoFoods & Nutrients

Iron-Rich Foods for Anemia: What Food Can and Cannot Do

Which foods carry heme and non-heme iron, what raises and lowers absorption, the 1.8x plant-based adjustment, and the safety limits most lists leave out.

12 min read
Plant Protein vs Whey Protein: Which Builds More Muscle?Protein

Plant Protein vs Whey Protein: Which Builds More Muscle?

Whey has more leucine and deeper research; soy is the complete plant protein; pea and rice complement each other. What differs, and how to close the gap.

12 min read
Protein Powder for Muscle Gain: What Works, How Much, and Which TypeProtein

Protein Powder for Muscle Gain: What Works, How Much, and Which Type

How much protein muscle gain needs, whether you need powder at all, whey vs casein vs plant, the 20–40 g dose, why timing barely matters, and label checks.

13 min read
Electrolyte Drinks Without Sugar: Options and a Simple Homemade RecipeHealthy Eating

Electrolyte Drinks Without Sugar: Options and a Simple Homemade Recipe

When you need electrolytes and when water is enough, what to check on a sugar-free label, and a homemade recipe with sodium and potassium from USDA data.

11 min read
High-Protein Breakfast Ideas: 20 Meals With at Least 20 g ProteinHealthy Eating

High-Protein Breakfast Ideas: 20 Meals With at Least 20 g Protein

Twenty breakfasts that each clear 20 g of protein, with the grams counted and shown - plus no-cook options and how long each one keeps in the fridge.

12 min read
High-Protein Vegetarian Foods: 30 Sources Ranked by Protein per ServingMacronutrients

High-Protein Vegetarian Foods: 30 Sources Ranked by Protein per Serving

Thirty vegetarian protein sources ranked by protein per serving, with calories alongside, so you can see what each one actually costs you to eat.

10 min read
Vitamin D Deficiency: Symptoms, Who Is at Risk and How to Fix ItVitamins & Supplements

Vitamin D Deficiency: Symptoms, Who Is at Risk and How to Fix It

Vitamin D deficiency symptoms the NIH recognizes vs the ones circulating online, who is at risk, what a 25(OH)D test means, and how to fix a low level safely.

10 min read
Protein Shake for Breakfast: What It Does for Fullness, Weight and MuscleMacronutrients

Protein Shake for Breakfast: What It Does for Fullness, Weight and Muscle

What a protein shake for breakfast does for fullness, weight and muscle, how much protein to use, whey vs plant, the added-sugar trap and who should skip it.

9 min read