Nutrient Reference

What's in the food on your plate.

A sortable reference of foods and their nutrient profile per 100g (or per typical serving, where noted). Each nutrient card below explains what high & low intake do, and which organs they affect. Values are approximate (USDA-style, cooked where noted) and vary by variety, ripeness & preparation.

Sodium

High intakePulls water into the bloodstream, raising blood volume and pressure; drives hypertension and fluid retention.
Low intakeLowers blood pressure; very low levels (rare from diet) can cause cramps, dizziness, low energy.
AffectsHeart & arteries, kidneys, brain (stroke risk).

Saturated fat

High intakeRaises LDL ("bad") cholesterol, stiffens and clogs arteries — palm, coconut, butter are highest.
Low intakeBetter cholesterol and more flexible arteries, especially when replaced with mono/polyunsaturated fats.
AffectsHeart & arteries, liver.

Trans fat

High intakeUniquely bad — raises LDL and lowers HDL at the same time. No safe level; WHO recommends <1% of daily calories. Mostly from partially hydrogenated oils, fried packaged snacks, some margarines & creamers.
Low intakeThe clear goal — closer to zero, the better. Choose oils declaring 0g trans fat; avoid foods listing "partially hydrogenated" oil.
AffectsHeart & arteries (severely), inflammation, insulin sensitivity.

Omega-6

High intakeEssential, but excess (from refined seed oils & processed foods) shifts the omega-6:omega-3 ratio toward inflammation. Modern ratios ~15:1; ideal ≤4:1.
Low intakeRare — deficiency causes skin & growth issues. The goal isn't to eliminate, just to balance with more omega-3.
AffectsInflammation pathways, heart, skin, growth.

Protein

High intakeExcess (esp. from processed/red meat) burdens kidneys over time and adds saturated fat & sodium.
Low intakeMuscle loss, poor wound healing, weakened immunity.
AffectsMuscles, kidneys, immune system.

Phosphorus & oxalate

High intakeOnly a problem with reduced kidney function: phosphorus weakens bones & vessels; oxalate forms kidney stones.
Low intakeNo downside for blood pressure; not a concern with healthy kidneys.
AffectsKidneys, bones (tracked here only as a safeguard).

Potassium

High intakeRelaxes vessel walls and helps the body excrete sodium — lowers blood pressure (assuming healthy kidneys).
Low intakeRaises blood pressure, causes muscle weakness, cramps and irregular heartbeat.
AffectsHeart rhythm, blood vessels, muscles, nerves, kidneys.

Monounsaturated fat (MUFA)

High intakeThe "olive oil effect" — lowers LDL while preserving HDL, supports vessel flexibility & insulin sensitivity. Best sources: olive oil, avocado, canola, nuts (almonds, peanuts).
Low intakeNo direct deficiency, but means you're getting more sat fat or refined carbs in its place — worse cholesterol profile.
AffectsHeart & arteries, cholesterol balance, metabolism.

Omega-3

High intakeLowers triglycerides & inflammation, modestly lowers BP, supports heart, brain, eyes & joints. Best sources: chia, oily fish (mackerel, salmon, sardines), flax, walnut.
Low intakeHigher cardiovascular & inflammatory risk, worsens omega-6 imbalance, may affect mood & skin. Common — most modern diets are short on it.
AffectsHeart & arteries, brain, eyes, joints, mood.

Antioxidants

High intakeNeutralise free radicals, lower oxidative stress & chronic inflammation, support arteries, brain & skin. Best sources: berries, dark chocolate, spices (turmeric, oregano, cinnamon), beans, dark leafy greens, walnuts, EVOO.
Low intakeMore oxidative damage, faster vascular aging, higher chronic-disease risk. Common in low-plant diets.
AffectsHeart & arteries, brain, skin, eyes, immune system.

Fibre

High intakeLowers cholesterol, steadies blood sugar, aids weight control and modestly lowers blood pressure.
Low intakeConstipation, blood-sugar spikes, higher cholesterol and heart-disease risk.
AffectsGut, heart, metabolism.
★ My List
Food Antiox. ORAC Potassium mg MUFA g Protein g ▼ Fiber g Omega-3 g Calories Omega-6 g Sodium mg GI Trans fat g Sat. fat g Sugar g Phosphorus mg Oxalate mg
Food Antiox. ORAC Potassium mg MUFA g Protein g ▼ Fiber g Omega-3 g Calories Omega-6 g Sodium mg GI Trans fat g Sat. fat g Sugar g Phosphorus mg Oxalate mg
Each nutrient column has its own colour — sodium coral, potassium green, protein blue, phosphorus purple, sat. fat amber, omega-3 cyan, omega-6 gold, oxalate yellow, sugar pink, fibre mint, calories sage, GI salmon, antiox. magenta. Values brighten and bold when they cross a "high" threshold (sodium ≥300, potk ≥350, protein ≥15, phos ≥200, sat fat ≥5, omega-3 ≥1g, omega-6 ≥5g, oxalate ≥50, sugar ≥15, fibre ≥7, kcal ≥400, GI ≥70, antiox. ≥5000). High is good or bad depending on the nutrient — high potassium, fibre, omega-3 & antioxidants help; high sodium, sat fat, sugar, excess omega-6, calories & GI hurt. The headline cards above explain which is which. Antiox. values are ORAC µmol TE / 100g — USDA stopped publishing these in 2012 because the lab measure imperfectly predicts in-body benefit. Treat as a pattern (which foods are antioxidant-rich) not exact truth. Spices look extreme per 100g but you eat them by the pinch.
Phosphorus caveat. Animal proteins are inherently moderate-to-high in phosphorus. Protein powders shown are per 100g of powder, not per serving. The biggest lever for blood pressure here is sodium: avoid cured/processed meats, instant noodles, and added salt — phosphate & sodium additives aren't reflected in base values. Potassium guidance assumes healthy kidneys; if you have any kidney issue the potassium advice flips. This is reference data, not medical advice — ISH often needs medication too, so confirm with your doctor.