USDA National Nutrient Database for Standard Reference SR26 released

August, 2013 (Slightly Revised, November 2013)

  • 8,463 food items
  • 32,894 nutrient definitions

  • Tocotrienols (α-, β, γ, and δ) have been included in this release:

α Tocotrienol, alpha
β Tocotrienol, beta
γ Tocotrienol, gamma
δ Tocotrienol, delta

Top sources of Omega 3 fatty acids

Here are the component Omega-3 (n-3) fatty acids measured in this site's database:

Omega 3 a-Linolenic acid
Omega 3 Eicosatrienoic acid
Omega 3 Docosahexaenoic acid
Omega 3 Docosapentaenoic acid
Omega 3 Eicosapentaenoic acid

Blueberries, Strawberries may help preserve brain function

A Harvard research study indicates regular berry consumption may help preserve brain function. The study focused on women who reported eating blueberries and strawberries in particular. Starting in 1995, cognitive, or intellectual function, was measured in the participants on two separate occasions. The data indicates participants who had recorded increased servings of blueberries and strawberries preserved their brain function to a greater degree than those who had not.

Vitamin E, Selenium Supplements and Prostate Cancer Risk

Many studies over the years have suggested that vitamin E, taken as a dietary supplement, may aid in preventing prostate cancer. New research indicates not only that the earlier studies may be wrong, but that taking vitamin E can actually be harmful.


Putting a price on nutrients

If you like getting your vitamins, minerals and other nutrients naturally -via the food you eat rather than from supplements -you might be wondering about the cost. While it's easy to find the price of say, a jar of Zinc tablets, determining what it costs to obtain Zinc from the foods we eat is a bit more difficult. Fortunately, the calculations have already been done for you on this site.

The approach taken here is to start with putting a cost on food items. Then, this cost is compared with each nutrient found in the food item, and the cost per-unit of nutrient provided is derived.

For example, raw Oysters contain 39.3mg of Zinc per 100 gram serving. If the standard (usual or average) cost of a 12oz jar of oysters is say, $5.50, that works out to a cost of 4¢ per mg for the zinc in oysters.

Each food item will have its own relative cost for each nutrient it contains, which can be found here on our 'Nutrient Costs' page.

This individual food item 'cost of nutrient provided' is useful for ranking the relative cost of getting this nutrient from various food items. The ideal sources (cost-wise) are those foods that cost little, yet contain a lot of the nutrient. Basically it boils down a price/nutrient ratio calculation, which will give you some idea of what to buy when you're shopping for food for their specific nutrient content.

New Dietary Guidelines Released

The US Department of Agriculture announces the release of the 2010 Dietary Guidelines for Americans, the federal government's evidence-based nutritional guidance to promote health, reduce the risk of chronic diseases, and reduce the prevalence of overweight and obesity through improved nutrition and physical activity.

See the latest Nutritional Goals for Age-Gender Groups...

RDI Graphing comes to

Due to millions of years of evolution, the human mind can make sense of images near instantaneously, while deciphering a list of numbers takes quite a bit longer. That's because those who recognized danger quickest survived, and those who didn't became accountants.

Here at, you can now generate your own nutrition graphs on the fly, both for individual food items, and when you want to compare two items.

Zinc effective in treating colds, multiple studies find

An evaluation of 15 studies concludes that zinc lozenges, tablets or syrup can help cut the duration of cold symptoms by a day and reduce their severity. In the latest report, published by the Cochrane Library, an international network of experts who conduct systematic reviews of research, scientists in India evaluated 15 studies, including four published since 2000.

Two of the studies evaluated focused on zinc's effectiveness in preventing colds and the rest on its ability to shorten the duration of colds. The 15 studies involved 1,360 participants ranging in age from 1 to 65 with good overall health. Pooling the data, researchers found that people who took zinc within 24 hours of the start of symptoms were over their colds about one day sooner than people who took placebos.

The analysis also found that the severity of cold symptoms was somewhat milder among people who took zinc.


Eat smart!
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