Researchers found that eating an extra 14 grams of fiber per day was associated with a 10% decrease in calories consumed.

Legumes like lentils, chickpeas, and black beans are ideal superfoods as they are rich in vitamins, high in lean protein, and full of fiber.

One study found that higher olive oil intake was associated with a 29% lower risk of death from diseases of the brain and nervous system.

About 97% of the US population doesn't get the recommended 4,700mg of potassium, a deficiency linked to higher blood pressure and kidney stone risk.

On average, human muscle mass declines by about 1% per year from the age of 40, making protein intake crucial for longevity.

A 2020 study found that while high protein diets reduce death rates, this protective effect was even stronger for plant-based proteins.

Even if a person chooses to eat a vegetarian diet, they might consider adding fish for its essential omega-3s and B12 content.

Aside from omega-3 fatty acids, neither carbohydrates nor fats are technically essential nutrients, unlike vitamins, minerals, and protein.