Blog
Practical nutrition writing — without the supplement-shop tone.
CornerstoneThe 9 Diets Explained: What Each Allows, Avoids, and Who They Suit
Keto, paleo, Mediterranean, vegan, vegetarian, pescatarian, gluten-free, dairy-free, and low-FODMAP — what each means, what it excludes, and who it suits.
NutrientsVitamin B12 for Vegans: Why Supplements Aren't Optional
B12 is made by bacteria, not plants. Without supplements, vegans risk peripheral neuropathy and irreversible nerve damage. Doses, testing, and the folate-masking trap.
CornerstoneCalories Explained: What They Are and Why Not All Are Equal
What a calorie is, where it comes from in food, how energy density differs from satiety, and why 'calorie in — calorie out' is only part of the story.
NutrientsCholine: The Nutrient Nobody Talks About (But Should)
Choline was only declared essential in 1998. About 90 % of people miss the daily target. Sources, fatty liver, pregnancy stakes, and the vegan problem.
DietsDairy-Free Without a Calcium Deficit: Practical Food Guide
Non-dairy calcium sources, ranked by mg per 100 g and absorption rate. Tables, a sample day for 1000 mg, common mistakes, and FAQ.
NutrientsSodium, Potassium, Magnesium: The Electrolyte Triangle
How three minerals — sodium, potassium, magnesium — run fluid balance, muscle and nerve function. Top food sources, daily targets, and the Na:K ratio.
CornerstoneFiber: The Complete Guide — How Much, Why, and Where to Get It
Soluble vs insoluble fiber, why 25–35 g per day isn't enough for most, and where to find it without supplements. Tables, targets, and FAQ.
DietsGoing Gluten-Free Without Celiac: When It Helps, When It Doesn't
Gluten-free is mandatory for celiac disease (1 %) and useful for non-celiac gluten sensitivity (3–6 %). For everyone else — what the evidence actually shows.
CornerstoneGlycemic Index Explained: What It Is and How to Use It
What the glycemic index (GI) measures, how it differs from glycemic load, and which foods are low, medium, or high GI. Full chart, examples, and FAQ.
CornerstoneHow to Read a Nutrition Label: Every Field, Explained
Decode every field on a nutrition label — serving size, calories, % Daily Value, sugars, sodium, ingredients. With US vs EU differences and FAQ.
NutrientsIodine: The Quiet Deficiency Back in 2025
Iodized salt solved iodine deficiency a century ago. Then artisanal salt, sea salt, and vegan diets brought it back. Sources, daily needs, the kelp trap, and country status.
NutrientsIron in Food: Top 20 Sources for Vegan and Vegetarian Diets
Plant iron is non-heme and absorbs less than meat iron. Top 20 sources per 100 g, absorption hacks, daily targets for vegans, and when to test ferritin.
DietsKeto Diet Basics: What to Eat, What to Avoid, and Common Mistakes
Keto principles: 70/25/5 macros, what's allowed and what isn't, how to make it through the first week. Food lists, keto flu, myths, and FAQ.
DietsLow-FODMAP Diet for IBS: Phases, Foods, What Nobody Tells You
What FODMAPs are, how the Monash protocol works, what the 3 phases look like, and 5 mistakes that ruin the whole thing. Food list and FAQ.
CornerstoneMacros vs Micros: What's the Difference and Why Both Matter
How macronutrients differ from micronutrients, why calories tell only half the story, and how to keep vitamins, minerals, and trace elements on the radar.
DietsWhat a Mediterranean Week Actually Looks Like (With Food Lists)
A 7-day Mediterranean diet plan with shopping lists. Not theory — real meals: what to eat for breakfast, lunch, dinner, and how to shop.
MethodologyNaming Food Across Six Languages: What We Learned
Translating food names isn't a dictionary problem — it's a cultural one. What we learned localizing 845+ foods into 6 languages for the Vnutri catalog.
NutrientsOmega-3 Without Fish: Plant Sources, What Works and What Doesn't
Vegan omega-3 sources, the ALA-to-EPA-to-DHA conversion gap, plant ALA table, algae oil dosing, and a practical daily plan.
DietsPaleo vs Keto: Overlaps, Differences, and Which Suits You
Paleo vs keto compared: macros, food lists, evidence on weight loss and cardiovascular markers, sustainability, and who each diet fits.
NutrientsHow Much Protein Do You Actually Need (and How to Hit It)
RDA is 0.8 g/kg, but the optimum for body composition and aging is 1.2–2.2 g/kg. Per-meal targets, top sources, vegan plays, and the myths to ignore.
NutrientsSelenium: Why Two Brazil Nuts a Day Is Enough
Selenium has a narrow safe range — too little causes Hashimoto's progression, too much causes hair loss and selenosis. Top selenium-rich foods, the Brazil nut variability problem, and how to hit 55 mcg without supplements.
MethodologyWhy 'Cooked Chicken' and 'Raw Chicken' Are Different Foods
Why raw and cooked rice differ in calories by 3×, how cooking changes the nutrient profile, and why trackers get state wrong.
DietsVegan vs Vegetarian: What Actually Changes Nutritionally
Vegan vs vegetarian: 7 nutrients that change when you drop dairy and eggs — B12, calcium, iodine, zinc, omega-3 EPA/DHA, vitamin D, choline.
NutrientsCan You Get Enough Vitamin D From Food Alone? Probably Not
Why food alone rarely covers the daily vitamin D target, how skin synthesis works, who is at risk of deficiency, and when supplementation makes sense.
MethodologyWhere Vnutri's Nutrition Data Comes From: 8 Databases, One Catalog
Eight open food-composition databases, how we merge them into a single 845+ food catalog with 38 nutrients each, and the methodological trade-offs behind it.