{"version":"0.1.0","reviewed":"Drafted Oct 2026 · pending qualified expert review","nodes":[{"id":"banana","kind":"food","world":"food","title":"Banana","subtitle":"Fruit · Musa spp.","tint":"#F4C84A","summary":"Mostly water and carbohydrate, with fiber, potassium and vitamin B6. Its starch turns to sugar as it ripens.","synonyms":["bananas","plantain"],"sections":[{"label":"Inside 100 g","body":"About 75 g water, 23 g carbohydrate (12 g of it sugars), 2.6 g fiber, 1.1 g protein, 0.3 g fat and 358 mg potassium. Roughly 89 kcal."},{"label":"Peel vs edible","body":"In USDA data the peel makes up roughly a third of a banana's weight. Nutrient values describe the edible flesh."},{"label":"Ripening","body":"Enzymes convert resistant starch into sugars as bananas ripen. Greener bananas have more resistant starch; riper ones taste sweeter."},{"label":"Potassium in context","body":"A banana is a good source, but potatoes, beans, lentils and spinach provide as much or more per serving."}],"links":["potassium","fiber","carbohydrate","vitamin-b6","vitamin-c","magnesium","water","digestive"],"claims":[{"text":"100 g of raw banana provides about 358 mg potassium.","known":"Measured composition published in USDA FoodData Central.","unknown":"Your banana's exact content varies with variety, size and ripeness.","strength":"established","population":"Food composition — not a personal recommendation.","sourceOrg":"USDA Agricultural Research Service","sourceTitle":"FoodData Central — Bananas, raw (SR Legacy)","sourceDate":"April 2018","exposure":"Per 100 g edible portion; a medium banana is about 118 g.","limitations":"Averages of analysed samples."}],"parent":"group-produce","image":"banana_yellow","imageOpen":"banana_peeled_cross_section","w":[-503.588,64.052,23.042]},{"id":"spinach","kind":"food","world":"food","title":"Spinach","subtitle":"Leafy vegetable","tint":"#6FCF7F","summary":"A low-energy leafy green that contributes potassium, folate, vitamin K, magnesium and non-heme iron.","synonyms":["spinach leaves"],"sections":[{"label":"Inside 100 g raw","body":"About 23 kcal, 2.9 g protein, 3.6 g carbohydrate, 2.2 g fiber and 558 mg potassium."},{"label":"Iron nuance","body":"Spinach contains non-heme iron, but oxalates reduce how much iron and calcium you absorb. The label amount isn't the absorbed amount."},{"label":"The Popeye myth","body":"Spinach's iron reputation was exaggerated — it's a fine source, not an exceptional one."}],"links":["iron","potassium","folate","vitamin-k","magnesium","vitamin-c","vitamin-a"],"claims":[{"text":"Non-heme iron from plants is absorbed less efficiently than heme iron from animal foods.","known":"Absorption of non-heme iron is lower and is affected by other foods in the meal.","unknown":"Absorption from any single meal varies person to person.","strength":"established","population":"General adult population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Iron — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-produce","image":"t_spinach","w":[-530.341,110.389,23.042]},{"id":"lentils","kind":"food","world":"food","title":"Lentils","subtitle":"Legume · pulse","tint":"#D98A4E","summary":"Protein, fiber, folate, iron and potassium in one small seed — a cornerstone protein in many food cultures.","synonyms":["lentil","dal","dhal"],"sections":[{"label":"Inside 100 g cooked","body":"About 116 kcal, 9 g protein, 20 g carbohydrate, 7.9 g fiber and 369 mg potassium."},{"label":"Pairing","body":"Eat with vitamin C-rich foods to absorb more of their iron."}],"links":["protein","fiber","potassium","iron","folate","molybdenum","digestive"],"claims":[{"text":"Cooked lentils provide about 9 g of protein and 8 g of fiber per 100 g.","known":"Measured food composition data.","unknown":"Values vary by variety and cooking.","strength":"established","population":"General population.","sourceOrg":"USDA Agricultural Research Service","sourceTitle":"FoodData Central (SR Legacy)","sourceDate":"2019"}],"parent":"group-protein-foods","image":"t_lentils","w":[-165.183,-67.239,23.042]},{"id":"salmon","kind":"food","world":"food","title":"Salmon","subtitle":"Fatty fish","tint":"#FF8C6B","summary":"Protein plus EPA and DHA omega-3 fats, and one of the few foods that naturally contains vitamin D.","synonyms":["atlantic salmon","fish","trout"],"sections":[{"label":"Notable for","body":"Protein, EPA/DHA, vitamin D, B12, selenium."},{"label":"Mercury","body":"Salmon is low in mercury; the FDA lists it among 'best choices'."}],"links":["protein","omega-3","vitamin-d","vitamin-b12","selenium","muscle"],"claims":[{"text":"Salmon is one of the few foods that naturally contain vitamin D.","known":"Listed among top natural food sources.","unknown":"Farmed and wild salmon differ in amount.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin D Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"group-protein-foods","image":"t_salmon","w":[-272.196,25.437,23.042]},{"id":"potassium","kind":"nutrient","world":"nutrients","title":"Potassium","subtitle":"Electrolyte · cell charge","tint":"#4FE0C1","summary":"The main positive ion inside your cells. Its gradient across cell membranes lets nerves fire and muscles — including your heart — contract.","synonyms":["k","potassium chloride","k+"],"sections":[{"label":"What it does","body":"Pumps in every cell membrane push potassium in and sodium out. That difference is the electrical charge nerves and muscles use to send signals."},{"label":"Where it acts","body":"Inside every cell — especially nerves, skeletal muscle and heart. Kidneys keep blood levels in a narrow range."},{"label":"Food sources","body":"Beans, lentils, potatoes, dried apricots, bananas, spinach, avocados, yogurt, milk, salmon."},{"label":"Reference values & upper limit","body":"Adequate Intake: 3,400 mg (men), 2,600 mg (women). No upper limit set for food."},{"label":"Too little","body":"Low intake is common; low blood potassium is usually from vomiting, diarrhea or diuretics, not diet alone."},{"label":"Too much","body":"High blood potassium is mainly a risk with reduced kidney function or medicines like ACE inhibitors — this needs clinical guidance."},{"label":"Interactions","body":"Diets high in potassium partly offset sodium's effect on blood pressure."},{"label":"Known vs. unknown","body":"Membrane physiology is established. Higher potassium intake is associated with lower blood pressure."}],"links":["banana","spinach","lentils","nerve","muscle","heart","kidneys","sodium","potato"],"claims":[{"text":"Adequate Intake for adults is 3,400 mg/day (men) and 2,600 mg/day (women).","known":"Set by the National Academies in 2019 as an Adequate Intake.","unknown":"An AI is not a precise requirement.","strength":"regulatory","population":"Healthy adults 19+.","sourceOrg":"National Academies of Sciences, Engineering, and Medicine","sourceTitle":"Dietary Reference Intakes for Sodium and Potassium","sourceDate":"2019","exposure":"Daily intake from food.","limitations":"Not for people with kidney disease."},{"text":"Potassium gradients are essential for nerve transmission and muscle contraction.","known":"Core, well-established cell physiology.","unknown":"—","strength":"established","population":"All humans.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Potassium — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-minerals","steps":["Absorbed easily in the small intestine.","Sodium–potassium pumps move potassium into cells using ATP.","A nerve fires: sodium rushes in, then potassium flows out to reset.","Kidneys excrete what isn't needed."],"image":"t_potassium","w":[393.843,-32.401,23.042]},{"id":"fiber","kind":"nutrient","world":"nutrients","title":"Fiber","subtitle":"Carbohydrate your enzymes can't digest","tint":"#9FD86B","summary":"Plant carbohydrates that pass your small intestine undigested. Some form gels, some add bulk, and some feed gut bacteria.","synonyms":["dietary fiber","fibre","inulin","beta-glucan","psyllium","soluble fiber","insoluble fiber"],"sections":[{"label":"What it does","body":"Adds bulk and helps material move through the gut; soluble fibers form gels that slow digestion and can lower LDL cholesterol; fermentable fibers feed colon bacteria."},{"label":"Where it acts","body":"Stomach (slows emptying), small intestine (slows absorption), large intestine (fermentation)."},{"label":"Food sources","body":"Legumes, oats, barley, whole grains, vegetables, fruit (especially with skin), nuts and seeds."},{"label":"Reference values & upper limit","body":"Adequate Intake: 14 g per 1,000 kcal — about 38 g (men) and 25 g (women) aged 19–50. Daily Value on labels: 28 g."},{"label":"Too little","body":"Most people eat well below recommendations. Low intake is associated with constipation and higher heart disease risk."},{"label":"Too much","body":"Large, sudden increases cause gas and bloating; increase gradually with fluid."},{"label":"Interactions","body":"Very high fiber may slightly reduce absorption of some minerals."},{"label":"Known vs. unknown","body":"Higher fiber intake is consistently associated with lower risk of heart disease, type 2 diabetes and colorectal cancer — mostly observational evidence."}],"links":["oats","lentils","banana","large-intestine","microbiome","blood-sugar","carbohydrate","apple"],"claims":[{"text":"Higher dietary fiber intake is associated with lower risk of coronary heart disease, type 2 diabetes and colorectal cancer.","known":"Systematic reviews and meta-analyses of 185 prospective studies and 58 clinical trials, commissioned by WHO.","unknown":"Observational data can't fully separate fiber from other features of the diet.","strength":"strong","population":"General populations.","sourceOrg":"Reynolds et al., The Lancet","sourceTitle":"Carbohydrate quality and human health: a series of systematic reviews and meta-analyses","sourceDate":"2019","exposure":"Daily intakes of 25–29 g or more.","limitations":"Mostly observational."}],"parent":"group-macros","steps":["Fiber passes through the stomach and small intestine undigested.","Soluble fiber forms a gel that slows sugar absorption.","In the colon, bacteria ferment fermentable fiber.","They release short-chain fatty acids that fuel colon cells."],"image":"t_fiber","w":[201.894,39.33,50.723]},{"id":"carbohydrate","kind":"nutrient","world":"nutrients","title":"Carbohydrate","subtitle":"Macronutrient · starch, sugars, fiber","tint":"#F4B860","summary":"Starches and sugars are broken down to simple sugars like glucose, absorbed, and used for energy or stored as glycogen.","synonyms":["carbs","starch","sugar","sugars","glucose","fructose","glycogen"],"sections":[{"label":"What it does","body":"Main fuel for the brain and for high-intensity exercise. Provides about 4 kcal per gram. Stored as glycogen in liver and muscle."},{"label":"Where it acts","body":"Brain, red blood cells (which rely almost entirely on glucose), muscle, liver."},{"label":"Food sources","body":"Grains, potatoes, legumes, fruit, vegetables, milk; added sugars in sweets and drinks."},{"label":"Reference values & upper limit","body":"RDA: 130 g/day (based on the brain's minimum glucose use). AMDR: 45–65% of energy."},{"label":"Too little","body":"Very low intakes shift the body to producing ketones; this isn't deficiency, but performance in high-intensity exercise can drop."},{"label":"Too much","body":"Context matters: high intakes of added sugars are linked with tooth decay and poorer diet quality; whole-food carbohydrates come with fiber and micronutrients."},{"label":"Interactions","body":"Fiber, fat and protein in the same meal slow how fast glucose enters the blood."},{"label":"Known vs. unknown","body":"Carbohydrate isn't intrinsically good or bad. Source, amount, fiber and overall diet matter."}],"links":["banana","fiber","added-sugars","blood-sugar","brain","muscle","oats","rice","potato","energy-metabolism"],"claims":[{"text":"The RDA for carbohydrate is 130 g/day for adults.","known":"Based on the average minimum glucose used by the brain.","unknown":"It is not an optimal intake; typical diets exceed it.","strength":"regulatory","population":"Adults and children 1+, non-pregnant.","sourceOrg":"National Academies (Institute of Medicine)","sourceTitle":"DRIs for Energy and Macronutrients","sourceDate":"2002/2005","limitations":"A minimum reference, not a recommendation for an eating pattern."}],"parent":"group-macros","steps":["Salivary amylase starts cutting starch.","Pancreatic amylase continues in the small intestine.","Brush-border enzymes release glucose, fructose and galactose.","Insulin helps cells take up glucose or store it as glycogen."],"image":"t_carbohydrate","w":[251.123,-63.292,55.674]},{"id":"protein","kind":"nutrient","world":"nutrients","title":"Protein","subtitle":"Macronutrient · amino acid chains","tint":"#FF8C6B","summary":"Digested into amino acids, absorbed, and rebuilt into the enzymes, muscle, collagen, antibodies and transporters your body needs.","synonyms":["amino acids","whey","casein","essential amino acids","leucine"],"sections":[{"label":"What it does","body":"Provides amino acids — 9 of which are essential because the body can't make them — to build and repair tissue and make enzymes, hormones and antibodies. Provides about 4 kcal per gram."},{"label":"Where it acts","body":"Every tissue. Muscle is the largest protein store; the liver and gut also turn protein over quickly."},{"label":"Food sources","body":"Meat, fish, eggs, dairy, legumes (lentils, beans, soy), nuts, seeds and whole grains. Combining plant proteins across the day covers all essential amino acids."},{"label":"Reference values & upper limit","body":"RDA: 0.8 g per kg body weight per day for adults. AMDR: 10–35% of energy. No upper limit set."},{"label":"Too little","body":"Severe deficiency causes muscle loss, swelling and poor immunity — rare in high-income countries outside illness or very restricted diets."},{"label":"Too much","body":"No established harm in healthy people at typical high intakes. People with kidney disease may need limits set by a clinician."},{"label":"Interactions","body":"Muscle building responds to protein together with resistance exercise — protein alone doesn't build muscle."},{"label":"Known vs. unknown","body":"Requirements for basic needs are well established. Optimal intakes for older adults and athletes (often 1.2–2.0 g/kg) are debated."}],"links":["stomach","pancreas","small-intestine","muscle","salmon","lentils","egg","strength-training","cell-interior"],"claims":[{"text":"The adult RDA for protein is 0.8 g per kg of body weight per day.","known":"Set to cover the needs of nearly all healthy adults.","unknown":"Optimal intakes for older adults and athletes are debated.","strength":"regulatory","population":"Healthy adults 19+.","sourceOrg":"National Academies (Institute of Medicine)","sourceTitle":"DRIs for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids","sourceDate":"2002/2005","limitations":"Doesn't address timing or specific goals."},{"text":"Protein supplementation increases gains in muscle strength and size from resistance training, with benefits plateauing around 1.6 g/kg/day.","known":"Meta-analysis of 49 randomized trials.","unknown":"Effects are modest; individual response varies.","strength":"moderate","population":"Healthy adults doing resistance training.","sourceOrg":"Morton et al., British Journal of Sports Medicine","sourceTitle":"A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains","sourceDate":"2018","exposure":"Total daily protein intake.","limitations":"Wide confidence interval around the plateau point."}],"parent":"group-macros","steps":["Stomach acid unfolds proteins; pepsin starts cutting them.","Pancreatic enzymes cut them into short chains in the small intestine.","Brush-border enzymes finish the job; amino acids are absorbed.","Cells read DNA and link amino acids into new proteins."],"image":"t_protein","w":[201.894,-165.915,50.723]},{"id":"fat","kind":"nutrient","world":"nutrients","title":"Fat","subtitle":"Macronutrient · fatty acids","tint":"#F4D35E","summary":"Concentrated energy, building blocks for cell membranes and hormones, and the carrier for vitamins A, D, E and K.","synonyms":["fats","lipids","oil","triglyceride","fatty acids","cholesterol"],"sections":[{"label":"What it does","body":"Provides about 9 kcal per gram; forms cell membranes; makes hormones; carries fat-soluble vitamins; insulates and cushions organs."},{"label":"Where it acts","body":"Every cell membrane, brain (about 60% fat by dry weight), adipose tissue, hormone-producing glands."},{"label":"Food sources","body":"Oils, nuts, seeds, avocado, fish, meat, dairy, eggs."},{"label":"Reference values & upper limit","body":"AMDR: 20–35% of energy for adults. Saturated fat: Dietary Guidelines suggest under 10% of calories. Trans fat: as low as possible."},{"label":"Too little","body":"Very low-fat diets can reduce absorption of fat-soluble vitamins and essential fatty acids."},{"label":"Too much","body":"Type matters more than total: replacing saturated fat with unsaturated fat is linked to lower heart disease risk."},{"label":"Interactions","body":"Needed to absorb vitamins A, D, E, K and carotenoids."},{"label":"Known vs. unknown","body":"Two fatty acids are essential: linoleic acid (omega-6) and alpha-linolenic acid (omega-3)."}],"links":["omega-3","saturated-fat","trans-fat","liver","vitamin-a","vitamin-d","vitamin-e","vitamin-k","avocado","salmon","olive-oil"],"claims":[{"text":"Adults' Acceptable Macronutrient Distribution Range for fat is 20–35% of energy.","known":"A range associated with adequate nutrient intake and reduced chronic disease risk.","unknown":"Fat type matters as much as total amount.","strength":"regulatory","population":"Adults 19+.","sourceOrg":"National Academies (Institute of Medicine)","sourceTitle":"DRIs for Energy and Macronutrients","sourceDate":"2002/2005"}],"parent":"group-macros","steps":["Bile from the liver breaks fat into tiny droplets.","Pancreatic lipase splits triglycerides.","Products are absorbed and rebuilt in gut cells.","Packaged into chylomicrons, they travel via lymph to blood."],"image":"t_fat","w":[105.108,-63.292,82.919]},{"id":"vitamin-b6","kind":"nutrient","world":"nutrients","title":"Vitamin B6","subtitle":"Water-soluble · protein metabolism","tint":"#7FC8F8","summary":"A coenzyme in more than 100 reactions, mostly in protein metabolism.","synonyms":["pyridoxine","pyridoxal","pyridoxamine","b6"],"sections":[{"label":"What it does","body":"Helps process amino acids, make neurotransmitters (serotonin, dopamine), build hemoglobin and release glucose from glycogen."},{"label":"Where it acts","body":"Liver, brain, blood, immune cells."},{"label":"Food sources","body":"Fish, poultry, potatoes, chickpeas, bananas, fortified cereals."},{"label":"Reference values & upper limit","body":"RDA: 1.3 mg (ages 19–50); 1.7 mg men / 1.5 mg women over 50. Upper limit: 100 mg/day."},{"label":"Too little","body":"Uncommon alone; can cause anemia, skin rash and cracked lips."},{"label":"Too much","body":"Long-term high-dose supplements can cause nerve damage (numbness, poor coordination). Food sources aren't linked to harm."},{"label":"Interactions","body":"Some medications (e.g., isoniazid) can lower B6 status."},{"label":"Known vs. unknown","body":"Coenzyme roles are established. Nerve harm from high supplement doses is well documented."}],"links":["banana","protein","nerve","blood","brain"],"claims":[{"text":"High-dose B6 supplements taken long-term can cause sensory neuropathy.","known":"Documented in case reports and studies of high supplemental intakes.","unknown":"Exact thresholds for individuals are uncertain.","strength":"strong","population":"Adults using supplements.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin B6 — Health Professional Fact Sheet","sourceDate":"Current revision","exposure":"Supplemental doses, often far above food intake.","limitations":"Does not apply to amounts found in food."}],"parent":"group-vitamins","image":"t_vitamin_b6","w":[421.995,192.932,23.042]},{"id":"vitamin-c","kind":"nutrient","world":"nutrients","title":"Vitamin C","subtitle":"Water-soluble · ascorbic acid","tint":"#FFB347","summary":"Needed to make collagen, acts as an antioxidant, and boosts absorption of plant iron.","synonyms":["ascorbic acid","ascorbate","e300","sodium ascorbate"],"sections":[{"label":"What it does","body":"A cofactor for enzymes that build collagen, carnitine and some neurotransmitters. Antioxidant in watery parts of cells."},{"label":"Where it acts","body":"Skin, tendons, blood vessels, gums, immune cells, and the gut (iron absorption)."},{"label":"Food sources","body":"Citrus, kiwi, strawberries, bell peppers, broccoli, tomatoes, potatoes. Heat and long storage reduce it."},{"label":"Reference values & upper limit","body":"RDA: 90 mg (men), 75 mg (women); smokers add 35 mg. Upper limit: 2,000 mg/day."},{"label":"Too little","body":"Severe deficiency causes scurvy — bleeding gums, poor wound healing and fatigue — after about a month of very low intake."},{"label":"Too much","body":"Large supplement doses can cause diarrhea and stomach cramps, and may raise kidney stone risk in some people."},{"label":"Interactions","body":"Increases non-heme iron absorption when eaten in the same meal."},{"label":"Known vs. unknown","body":"Regular supplements don't prevent colds in the general population but may slightly shorten them."}],"links":["iron","spinach","skin","tendons","system-immune","orange"],"claims":[{"text":"The adult RDA for vitamin C is 90 mg (men) and 75 mg (women); smokers need 35 mg more.","known":"Set by the Institute of Medicine (2000).","unknown":"Benefits well above the RDA are not established.","strength":"regulatory","population":"Adults 19+, non-pregnant.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin C — Health Professional Fact Sheet","sourceDate":"Current revision"},{"text":"Regular vitamin C supplements don't reduce how often most people catch colds.","known":"Cochrane review of 29 trials; modest reduction in duration.","unknown":"Benefit may differ in people under heavy physical stress.","strength":"strong","population":"General population.","sourceOrg":"Cochrane","sourceTitle":"Vitamin C for preventing and treating the common cold","sourceDate":"2013","exposure":"≥200 mg/day taken regularly.","limitations":"Trials varied in dose and population."}],"parent":"group-vitamins","steps":["Absorbed in the small intestine by active transport.","Carried in blood to tissues.","Helps enzymes add hydroxyl groups to collagen strands.","Those groups let collagen form strong triple helices."],"image":"t_vitamin_c","w":[448.748,239.27,23.042]},{"id":"vitamin-d","kind":"nutrient","world":"nutrients","title":"Vitamin D","subtitle":"Fat-soluble · the sunlight vitamin","tint":"#FFD166","summary":"Made in skin with UVB light and found in few foods. Its main job is helping the gut absorb calcium.","synonyms":["cholecalciferol","ergocalciferol","d3","d2","calcidiol","calcitriol"],"sections":[{"label":"What it does","body":"The active form, calcitriol, acts like a hormone, increasing calcium and phosphorus absorption from the gut and supporting bone mineralization. Also involved in muscle and immune function."},{"label":"Where it acts","body":"Small intestine, bone, kidneys, muscle, immune cells."},{"label":"Food sources","body":"Skin synthesis from UVB; fatty fish (salmon, trout, sardines), egg yolks, UV-exposed mushrooms, and fortified foods like some milks, plant drinks and cereals."},{"label":"Reference values & upper limit","body":"RDA: 15 mcg (600 IU) for ages 1–70; 20 mcg (800 IU) over 70. Upper limit: 100 mcg (4,000 IU) for adults."},{"label":"Too little","body":"Long-term deficiency can cause rickets in children and osteomalacia (soft bones) in adults. Status can only be judged with a blood test (25-hydroxyvitamin D)."},{"label":"Too much","body":"Toxicity almost always comes from high-dose supplements, not sun or food. It raises blood calcium, which can cause nausea, kidney problems and heart rhythm issues."},{"label":"Interactions","body":"Works with calcium and phosphorus. Some medicines (e.g., certain steroids and anticonvulsants) affect vitamin D metabolism."},{"label":"Known vs. unknown","body":"Role in bone health is established. Large trials (e.g., VITAL) did not show supplements prevent cancer or heart disease in generally healthy adults."}],"links":["skin","uv","liver","kidneys","calcium","bone","salmon","phosphorus"],"claims":[{"text":"The RDA for vitamin D is 600 IU (15 mcg) for ages 1–70 and 800 IU (20 mcg) above 70; the adult UL is 4,000 IU.","known":"Set by the Institute of Medicine (2011) assuming minimal sun exposure.","unknown":"Ideal blood levels are debated among expert bodies.","strength":"regulatory","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin D — Health Professional Fact Sheet","sourceDate":"Current revision","limitations":"Not a treatment dose."},{"text":"Vitamin D supplements did not reduce cancer or cardiovascular events in a large trial of healthy adults.","known":"The VITAL randomized trial (25,871 participants, 2,000 IU/day, median 5.3 years).","unknown":"Effects in people with low starting levels are less clear.","strength":"strong","population":"US adults 50+ (men) and 55+ (women).","sourceOrg":"Manson et al., New England Journal of Medicine","sourceTitle":"Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease","sourceDate":"2019","exposure":"2,000 IU/day.","limitations":"Most participants were not deficient."}],"parent":"group-vitamins","steps":["UVB in skin converts 7-dehydrocholesterol into vitamin D3.","The liver converts it to 25-hydroxyvitamin D (the form measured in blood tests).","The kidneys convert that to active calcitriol.","Calcitriol tells the gut to absorb more calcium."],"image":"t_vitamin_d","w":[368.489,285.608,23.042]},{"id":"iron","kind":"nutrient","world":"nutrients","title":"Iron","subtitle":"Trace mineral · oxygen carrier","tint":"#E5564B","summary":"The atom at the center of hemoglobin that lets red blood cells carry oxygen.","synonyms":["ferrous","ferric","heme iron","ferrous sulfate","fe"],"sections":[{"label":"What it does","body":"Binds oxygen in hemoglobin (blood) and myoglobin (muscle); part of enzymes that make energy."},{"label":"Where it acts","body":"Red blood cells, muscle, liver (storage), bone marrow."},{"label":"Food sources","body":"Heme iron: red meat, poultry, fish. Non-heme: lentils, beans, spinach, tofu, fortified cereals."},{"label":"Reference values & upper limit","body":"RDA: 8 mg (men; women 51+), 18 mg (women 19–50), 27 mg in pregnancy. Upper limit: 45 mg."},{"label":"Too little","body":"The most common nutrient deficiency worldwide. Can lead to iron-deficiency anemia: tiredness, weakness, shortness of breath. Diagnosed with blood tests."},{"label":"Too much","body":"The body can't actively excrete iron. Accidental iron supplement overdose can be fatal for young children, which is why packs carry a child-safety warning."},{"label":"Interactions","body":"Vitamin C increases non-heme absorption; tea, coffee, calcium and phytates reduce it."},{"label":"Known vs. unknown","body":"Roles are established. Too much iron is harmful, and iron status can only be judged with blood tests, so supplement decisions belong with a clinician."}],"links":["spinach","lentils","vitamin-c","blood","small-intestine","lungs","heart"],"claims":[{"text":"RDA for iron is 8 mg/day for adult men and 18 mg/day for women aged 19–50.","known":"Higher for menstruating women due to losses.","unknown":"Individual needs vary; status requires lab testing.","strength":"regulatory","population":"Adults; 27 mg in pregnancy.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Iron — Health Professional Fact Sheet","sourceDate":"Current revision"},{"text":"Iron deficiency is the most common nutritional deficiency worldwide.","known":"Global surveillance data.","unknown":"Prevalence varies widely by region.","strength":"strong","population":"Global.","sourceOrg":"World Health Organization","sourceTitle":"Anaemia — fact sheet","sourceDate":"Current revision","limitations":"Anemia has causes other than iron."}],"parent":"group-minerals","steps":["Non-heme iron is converted to a soluble form in the gut (helped by vitamin C).","Gut cells absorb only what the body signals it needs (via hepcidin).","Transferrin carries iron in blood to bone marrow.","Marrow builds it into hemoglobin in new red cells."],"image":"t_iron","w":[554.362,-32.401,23.042]},{"id":"calcium","kind":"nutrient","world":"nutrients","title":"Calcium","subtitle":"Major mineral · bones & signals","tint":"#E8E4DA","summary":"About 99% of your calcium is in bones and teeth. The other 1% triggers muscle contraction, nerve signals and blood clotting.","synonyms":["calcium carbonate","calcium citrate","ca"],"sections":[{"label":"What it does","body":"Builds bone mineral (hydroxyapatite). Inside cells, a burst of calcium is the switch for muscle contraction, hormone release and nerve-signal transmission."},{"label":"Where it acts","body":"Bones and teeth, muscle fibers, nerves, blood (clotting)."},{"label":"Food sources","body":"Milk, yogurt, cheese, calcium-set tofu, fortified plant drinks, canned fish with bones, kale, bok choy, almonds."},{"label":"Reference values & upper limit","body":"RDA: 1,000 mg (ages 19–50; men to 70); 1,200 mg (women 51+, men 71+). Upper limit: 2,500 mg (19–50), 2,000 mg (51+)."},{"label":"Too little","body":"Blood calcium is tightly controlled, so low intake shows up slowly — the body draws calcium from bone, which over years can contribute to osteoporosis."},{"label":"Too much","body":"Mostly from supplements: constipation, and higher kidney stone risk in some people. Very high blood calcium is a medical problem with other causes."},{"label":"Interactions","body":"Vitamin D is needed to absorb it well. Large calcium doses can reduce iron and zinc absorption if taken together."},{"label":"Known vs. unknown","body":"Role in bone is established. Whether supplements (vs. food) affect heart risk is debated."}],"links":["vitamin-d","bone","muscle","milk","phosphorus","vitamin-k","nerve"],"claims":[{"text":"The RDA for calcium is 1,000 mg/day for adults 19–50.","known":"Set by the Institute of Medicine (2011).","unknown":"Benefits of intakes well above the RDA are not shown.","strength":"regulatory","population":"Adults 19–50.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Calcium — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-minerals","steps":["Vitamin D (as calcitriol) switches on calcium transporters in the gut.","Calcium enters the blood; levels are held in a narrow range.","Parathyroid hormone pulls calcium from bone when blood levels dip.","Bone is constantly rebuilt, depositing calcium into new mineral."],"image":"t_calcium","w":[474.102,-78.738,23.042]},{"id":"magnesium","kind":"nutrient","world":"nutrients","title":"Magnesium","subtitle":"Major mineral · 300+ enzymes","tint":"#9AD1D4","summary":"A cofactor in more than 300 enzyme systems, including energy production, protein building, and muscle and nerve function.","synonyms":["magnesium citrate","magnesium oxide","magnesium glycinate","mg"],"sections":[{"label":"What it does","body":"ATP must be bound to magnesium to be active. Also helps muscles relax after contraction and stabilizes heart rhythm."},{"label":"Where it acts","body":"Bones (about 60%), muscle, every cell's mitochondria."},{"label":"Food sources","body":"Pumpkin seeds, almonds, spinach, black beans, whole grains, dark chocolate, bananas."},{"label":"Reference values & upper limit","body":"RDA: 400–420 mg (men), 310–320 mg (women). Upper limit: 350 mg/day from supplements only (no limit for food)."},{"label":"Too little","body":"Many people eat less than the RDA; clear deficiency is uncommon and usually linked to illness, alcohol use or medications."},{"label":"Too much","body":"Supplements above the UL commonly cause diarrhea. Dangerous levels mostly occur with kidney failure."},{"label":"Interactions","body":"Long-term proton-pump inhibitors can lower magnesium, and magnesium can interfere with absorption of some antibiotics. A pharmacist can advise on timing."},{"label":"Known vs. unknown","body":"Enzyme roles established. 'Magnesium fixes sleep' and similar claims are not established."}],"links":["banana","muscle","nerve","energy-metabolism","sleep","almonds","pumpkin-seeds"],"claims":[{"text":"Evidence that magnesium supplements improve sleep in the general population is limited.","known":"Some small trials report modest effects, mostly in older adults.","unknown":"Whether effects are meaningful or apply broadly.","strength":"limited","population":"Mostly small trials in older adults.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Magnesium — Health Professional Fact Sheet","sourceDate":"Current revision","exposure":"Supplemental doses.","limitations":"Small sample sizes; mixed designs."}],"parent":"group-minerals","image":"t_magnesium","w":[447.349,-32.401,23.042]},{"id":"digestive","kind":"body","world":"body","title":"Digestive System","subtitle":"Mouth to colon","tint":"#FF6A4D","summary":"A 9-meter tube with helper organs that breaks food into molecules small enough to absorb.","synonyms":["digestion","gut","intestine","gi tract","absorption"],"sections":[{"label":"Timing","body":"Food usually takes several hours to leave the stomach and small intestine; transit through the colon takes much longer and varies widely."},{"label":"When to get help","body":"Blood in stool, unexplained weight loss, or persistent changes in bowel habits are worth discussing with a clinician."}],"links":["fiber","protein","carbohydrate","fat","banana","hub-food"],"claims":[{"text":"Most nutrient absorption happens in the small intestine.","known":"Foundational physiology.","unknown":"—","strength":"established","population":"All humans.","sourceOrg":"NIH NIDDK","sourceTitle":"Your Digestive System & How It Works","sourceDate":"Current revision"}],"parent":"universe","image":"digestive_system_anatomy","level":"system","pos":[0.5,0.4],"steps":["Mouth: chewing and salivary amylase begin breaking starch.","Esophagus: muscular waves move food down.","Stomach: acid and pepsin unfold and cut proteins.","Liver & pancreas: bile emulsifies fat; enzymes digest carbs, protein and fat.","Small intestine: most nutrients are absorbed through villi.","Large intestine: water is absorbed; bacteria ferment fiber."],"w":[-520.345,556.44,165.854]},{"id":"small-intestine","kind":"body","world":"body","title":"Small Intestine","subtitle":"Where absorption happens","tint":"#FF8C6B","summary":"About 6 meters long. Its lining folds into millions of villi, multiplying the surface area for absorbing nutrients.","synonyms":["duodenum","jejunum","ileum","absorption"],"sections":[{"label":"Three parts","body":"Duodenum (enzymes and bile arrive), jejunum (most absorption), ileum (B12 and bile salts reabsorbed)."},{"label":"Different paths","body":"Sugars, amino acids and minerals enter blood and go to the liver first. Most fats enter lymph vessels."}],"links":["digestive","protein","carbohydrate","fat","iron","calcium","potassium","vitamin-b12","blood"],"claims":[{"text":"Most digestion and nutrient absorption happen in the small intestine.","known":"Basic digestive physiology.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"NIH NIDDK","sourceTitle":"Your Digestive System & How It Works","sourceDate":"Current revision"}],"parent":"digestive","image":"intestines_anatomy_glowing","level":"organ","w":[-451.378,549.541,57.217]},{"id":"muscle","kind":"body","world":"body","title":"Skeletal Muscle","subtitle":"Fibers that pull","tint":"#FF6A4D","summary":"Bundles of long fibers that shorten when a nerve signal releases calcium inside them. Muscle is also the body's largest site for storing glucose.","synonyms":["muscles","muscular","sarcomere","actin","myosin"],"sections":[{"label":"Building muscle","body":"Resistance training is the main signal for muscle growth; adequate protein and energy support it."},{"label":"Aging","body":"Muscle mass and strength decline with age; strength training slows this at any age."}],"links":["protein","potassium","calcium","magnesium","nerve","bone","tendons","energy-metabolism","strength-training","heart"],"claims":[{"text":"No single food 'feeds' a muscle directly.","known":"Muscle relies on overall energy, protein and electrolytes delivered through blood.","unknown":"—","strength":"established","population":"General.","sourceOrg":"Body Unpacked editorial principle","sourceTitle":"Methodology — avoiding single-food claims","sourceDate":"2026","limitations":"Editorial framing, not a study."}],"parent":"system-muscular","image":"muscle_fiber_zoom","level":"organ","steps":["A nerve signal reaches the muscle fiber.","Calcium is released inside the fiber.","Myosin heads, powered by ATP, pull on actin filaments.","The fiber shortens; the tendon pulls the bone."],"w":[390.867,510.27,83.971]},{"id":"nerve","kind":"body","world":"body","title":"Nerve Signaling","subtitle":"Neurons · action potentials","tint":"#7FC8F8","summary":"Nerves send electrical impulses by briefly letting sodium in and potassium out across their membranes — about 1 to 100 meters per second.","synonyms":["nerves","neuron","neurons","action potential","synapse","headache"],"sections":[{"label":"Myelin","body":"A fatty sheath around many axons lets signals jump between gaps and travel much faster. Vitamin B12 helps maintain it."},{"label":"Symptoms","body":"This atlas explains how nerves work. It can't explain your symptoms. Sudden, severe or unusual headaches, or numbness on one side, need prompt medical attention."}],"links":["potassium","sodium","heart","muscle","vitamin-b6","vitamin-b12","magnesium","calcium"],"claims":[{"text":"Action potentials are generated by sodium influx and potassium efflux through voltage-gated channels.","known":"Described by Hodgkin and Huxley (Nobel Prize 1963) and confirmed extensively.","unknown":"—","strength":"established","population":"All animals with nervous systems.","sourceOrg":"Hodgkin & Huxley, Journal of Physiology","sourceTitle":"A quantitative description of membrane current and its application to conduction and excitation in nerve","sourceDate":"1952"}],"parent":"brain","image":"neuron_cell_glowing","level":"tissue","steps":["At rest, potassium is high inside and sodium high outside.","A stimulus opens sodium channels; sodium rushes in.","The inside flips positive — the signal moves down the axon.","Potassium flows out to reset; pumps restore the balance."],"w":[624.831,-435.783,23.042]},{"id":"heart","kind":"body","world":"body","title":"Heart","subtitle":"A self-starting pump","tint":"#E5564B","summary":"A fist-sized muscle that beats about 100,000 times a day. Its rhythm starts with an electrical spark that depends on sodium, potassium and calcium.","synonyms":["cardiac","heartbeat","heart rate","cardiovascular","blood pressure"],"sections":[{"label":"Electrolytes","body":"Potassium levels that are too high or too low can disrupt heart rhythm — one reason kidneys guard them so closely."},{"label":"Practical","body":"Regular physical activity, not smoking, and managing blood pressure are among the best-supported ways to protect the heart."},{"label":"When to get help","body":"Chest pain, pressure or shortness of breath — especially with sweating or nausea — needs emergency care."}],"links":["potassium","nerve","blood","lungs","omega-3","sodium","aerobic","calcium","iron"],"claims":[{"text":"Adults should do at least 150 minutes of moderate-intensity aerobic activity a week.","known":"Based on the Physical Activity Guidelines Advisory Committee's systematic review.","unknown":"Benefits begin below this level; more brings additional benefit.","strength":"strong","population":"Adults 18+.","sourceOrg":"US Department of Health and Human Services","sourceTitle":"Physical Activity Guidelines for Americans, 2nd edition","sourceDate":"2018"}],"parent":"system-circulatory","image":"heart_anatomy_glowing","level":"organ","steps":["The sinoatrial node fires an electrical impulse.","The upper chambers (atria) contract.","The signal passes the AV node, then spreads through the ventricles.","Ventricles contract, pushing blood to the lungs and body."],"w":[709.988,410.621,23.042]},{"id":"bone","kind":"body","world":"body","title":"Bone Tissue","subtitle":"Living mineral","tint":"#E8E4DA","summary":"Living tissue constantly rebuilt: the whole adult skeleton is replaced roughly every 10 years. It stores 99% of the body's calcium.","synonyms":["bones","skeleton","osteoporosis","bone density","marrow"],"sections":[{"label":"Remodeling","body":"Osteoclasts dissolve old bone; osteoblasts lay down new collagen and mineral."},{"label":"Peak bone mass","body":"Reached around age 30. Weight-bearing exercise, calcium, vitamin D and protein help build and keep it."},{"label":"Marrow","body":"Red marrow inside bones makes blood cells."}],"links":["calcium","vitamin-d","phosphorus","vitamin-k","protein","blood","strength-training","walking"],"claims":[{"text":"Weight-bearing and resistance exercise help maintain bone density.","known":"Supported by trials and expert consensus.","unknown":"Optimal type and dose for each age group.","strength":"strong","population":"Adults, especially older adults.","sourceOrg":"NIH Osteoporosis and Related Bone Diseases National Resource Center","sourceTitle":"Exercise for Your Bone Health","sourceDate":"Current revision"}],"parent":"system-skeletal","image":"bone_cross_section_glowing","level":"tissue","w":[-384.986,-807.407,30.464]},{"id":"skin","kind":"body","world":"body","title":"Skin","subtitle":"Largest organ","tint":"#F2B5A0","summary":"A layered barrier that keeps water in, keeps microbes out, senses touch and makes vitamin D with UVB light.","synonyms":["epidermis","dermis","scalp","hair","integumentary"],"sections":[{"label":"Layers","body":"Epidermis (outer barrier, constantly renewing), dermis (collagen, vessels, nerves, hair follicles, sweat glands), subcutaneous fat."},{"label":"UV","body":"UV radiation can damage DNA in skin cells — the main reason sun protection matters."},{"label":"Products","body":"Most cosmetic ingredients act on the outermost layer; the barrier limits how much passes through."}],"links":["uv","sunscreen","vitamin-d","vitamin-c","shampoo","moisturizer","soap","skin-barrier","hub-care"],"claims":[{"text":"Skin makes vitamin D when exposed to UVB light.","known":"Basic physiology.","unknown":"Production varies with season, latitude, age, skin color and sunscreen use.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin D Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"universe","image":"skin_layers_cross_section","level":"system","pos":[0.86,0.55],"w":[311.641,-732.392,76.967]},{"id":"uv","kind":"concept","world":"concepts","title":"UV Radiation","subtitle":"UVA · UVB","tint":"#FFD166","summary":"Invisible sunlight. UVB mainly causes sunburn; UVA penetrates deeper and drives photoaging. Both contribute to skin cancer risk.","synonyms":["uva","uvb","sun","sunburn","ultraviolet"],"sections":[{"label":"UVA (315–400 nm)","body":"Longer wavelength; reaches the dermis; associated with photoaging."},{"label":"UVB (280–315 nm)","body":"Shorter wavelength; primary cause of sunburn; drives vitamin D synthesis."}],"links":["skin","sunscreen","vitamin-d"],"claims":[{"text":"Solar UV radiation is classified as carcinogenic to humans.","known":"IARC Group 1 classification, based on sufficient evidence in humans.","unknown":"Individual risk depends on skin type, exposure history and other factors.","strength":"established","population":"Humans.","sourceOrg":"International Agency for Research on Cancer (WHO)","sourceTitle":"IARC Monographs Volume 100D — Radiation","sourceDate":"2012","exposure":"Cumulative and intermittent sun exposure, sunburns.","limitations":"Hazard classification describes strength of evidence, not size of risk."}],"parent":"hub-concepts","image":"t_uv","w":[4.756,-643.965,23.042]},{"id":"hazard-vs-risk","kind":"concept","world":"concepts","title":"Hazard ≠ Risk","subtitle":"The most important idea in this app","tint":"#F4B860","summary":"A hazard is something that can cause harm. Risk is the chance it actually does — which depends on dose, route and duration of exposure.","synonyms":["hazard","risk","toxic","dose","exposure"],"sections":[{"label":"Shark analogy","body":"A shark is a hazard. Your risk depends on whether you're in the water with it."},{"label":"Dose","body":"Water, salt and vitamins all become harmful at high enough doses. The dose makes the context."},{"label":"Route","body":"Swallowing, breathing in and skin contact can carry very different risks for the same substance."},{"label":"Presence ≠ meaningful exposure","body":"Detecting a substance — even absorbed into blood — doesn't by itself show harm."}],"links":["aspartame","titanium-dioxide","oxybenzone","methylparaben"],"claims":[],"parent":"hub-concepts","image":"t_hazard_vs_risk","w":[4.756,-453.054,23.042]},{"id":"shampoo","kind":"product","world":"care","title":"Shampoo","subtitle":"Formulation","tint":"#7FC8F8","summary":"Mostly water, plus surfactants that lift oil, conditioners that smooth, preservatives that keep it safe, and pH adjusters.","synonyms":["conditioner","hair wash","body wash","soap"],"sections":[{"label":"Water","body":"Usually the main ingredient. Because it contains water, the product needs preservation against microbes."},{"label":"Surfactants","body":"Molecules with a water-loving head and oil-loving tail. They surround sebum and dirt so water can rinse it away."},{"label":"Conditioning","body":"Silicones and cationic polymers coat the hair shaft, reducing friction and static."},{"label":"Preservatives","body":"Prevent bacteria and mold growing in the bottle after you open it."},{"label":"pH adjusters & fragrance","body":"Citric acid fine-tunes pH; fragrance is a mix that may include allergens for some people."}],"links":["sodium-lauryl-sulfate","dimethicone","phenoxyethanol","methylparaben","citric-acid","glycerin","skin"],"claims":[],"parent":"hub-care","image":"t_shampoo","w":[-447.33,-656.445,23.042]},{"id":"sunscreen","kind":"product","world":"care","title":"Sunscreen","subtitle":"UV filters","tint":"#FFD166","summary":"Active UV filters reduce how much UV reaches skin cells. Mineral and organic filters work differently but share the goal.","synonyms":["spf","sun cream","sunblock"],"sections":[{"label":"Active vs inactive","body":"Actives are the UV filters. Inactives make it spreadable, stable and pleasant to use."},{"label":"Mineral filters","body":"Zinc oxide and titanium dioxide — mostly absorb UV, and scatter some."},{"label":"Organic filters","body":"Avobenzone, oxybenzone, octocrylene and others absorb UV and release it as small amounts of heat."},{"label":"Application basics","body":"The AAD recommends broad-spectrum, SPF 30 or higher, water-resistant sunscreen; about 1 ounce to cover an adult body; reapply every 2 hours or after swimming or sweating."},{"label":"Absorption ≠ harm","body":"Some filters are detectable in blood after use. The FDA states this does not mean they are unsafe and continues to recommend sunscreen use."}],"links":["zinc-oxide","titanium-dioxide","avobenzone","oxybenzone","uv","skin","hazard-vs-risk"],"claims":[{"text":"Use broad-spectrum SPF 30+ sunscreen, about 1 oz for the body, reapplied every 2 hours.","known":"Professional guidance consistent with clinical evidence that sunscreen reduces sunburn and some skin cancers.","unknown":"How closely people apply the tested amount in real life.","strength":"strong","population":"Generally ages 6 months+. Ask a clinician about infants.","sourceOrg":"American Academy of Dermatology","sourceTitle":"How to select a sunscreen / How to apply sunscreen","sourceDate":"Current revision","limitations":"Sunscreen is one part of sun protection alongside shade and clothing."}],"parent":"hub-care","image":"t_sunscreen","w":[-509.458,-669.094,23.042]},{"id":"sodium-benzoate","kind":"ingredient","world":"ingredients","title":"Sodium Benzoate","subtitle":"Preservative · E211","tint":"#A8B4FF","summary":"A preservative that slows yeasts and molds, most effective in acidic foods and drinks.","synonyms":["sodium benzoate","e211","benzoate of soda"],"sections":[{"label":"What it is","body":"The sodium salt of benzoic acid, which also occurs naturally in some fruits and spices."},{"label":"Why it's used","body":"Slows spoilage in soft drinks, pickles, sauces and some cosmetics."},{"label":"Known concern","body":"With vitamin C plus heat or light, trace benzene can form in some beverages."},{"label":"Exposure context","body":"FDA surveys found most beverages tested had benzene below 5 ppb, the drinking-water limit; manufacturers reformulated outliers."},{"label":"Regulatory","body":"US: GRAS at up to 0.1% in food. EU: authorized additive E211."}],"links":["citric-acid","vitamin-c","hazard-vs-risk"],"claims":[{"text":"Benzene can form from benzoate and ascorbic acid in some beverages, but most products tested were below 5 ppb.","known":"FDA beverage surveys 2005–2007 measured benzene across hundreds of products.","unknown":"Current levels in every product on the market.","strength":"regulatory","population":"Consumers of soft drinks.","sourceOrg":"US Food and Drug Administration","sourceTitle":"Data on Benzene in Soft Drinks and Other Beverages","sourceDate":"2006–2007 surveys","exposure":"Trace levels in drinks.","limitations":"Snapshot surveys; formulations change."}],"parent":"hub-ingredients","image":"t_sodium_benzoate","w":[-90.8,355.366,23.042]},{"id":"citric-acid","kind":"ingredient","world":"ingredients","title":"Citric Acid","subtitle":"Acid · E330","tint":"#F4D35E","summary":"The acid that makes lemons sour. Used to add tartness, adjust pH and help preservation.","synonyms":["citric acid","e330","sodium citrate","e331"],"sections":[{"label":"Where from","body":"Occurs naturally in citrus. Most commercial citric acid is produced by fermentation using the mold Aspergillus niger."},{"label":"Why it's used","body":"Flavor, pH control, and supporting preservatives — in foods and in shampoos and skin care."},{"label":"Regulatory","body":"US: GRAS. EU: E330."}],"links":["sodium-benzoate","shampoo"],"claims":[],"parent":"hub-ingredients","image":"t_citric_acid","w":[137.624,669.52,23.042]},{"id":"lecithin","kind":"ingredient","world":"ingredients","title":"Lecithin","subtitle":"Emulsifier · E322","tint":"#F4C84A","summary":"Phospholipids that help oil and water stay mixed — in chocolate, dressings and baked goods.","synonyms":["lecithin","soy lecithin","sunflower lecithin","e322"],"sections":[{"label":"How it works","body":"One end attracts water, the other attracts fat, so it sits at the boundary and stabilizes the mix."},{"label":"Allergen context","body":"Soy lecithin comes from soy. People with soy allergy should check labels and follow clinical advice."}],"links":["fat"],"claims":[],"parent":"hub-ingredients","image":"t_lecithin","w":[-227.954,501.747,23.042]},{"id":"xanthan-gum","kind":"ingredient","world":"ingredients","title":"Xanthan Gum","subtitle":"Thickener · E415","tint":"#9AD1D4","summary":"A polysaccharide made by bacterial fermentation that thickens liquids and stabilizes sauces.","synonyms":["xanthan","e415"],"sections":[{"label":"Origin","body":"Produced by fermenting sugars with Xanthomonas campestris bacteria."},{"label":"Function","body":"Small amounts make liquids thicker and keep particles suspended — common in dressings and gluten-free baking."}],"links":["fiber"],"claims":[],"parent":"hub-ingredients","image":"t_xanthan_gum","w":[-258.795,557.144,23.042]},{"id":"aspartame","kind":"ingredient","world":"ingredients","title":"Aspartame","subtitle":"Sweetener · E951","tint":"#A8B4FF","summary":"A low-calorie sweetener roughly 200 times sweeter than sugar, made from two amino acids.","synonyms":["aspartame","e951","nutrasweet"],"sections":[{"label":"Hazard vs risk","body":"In 2023, IARC classified aspartame as 'possibly carcinogenic' (Group 2B, limited evidence). JECFA, which assesses risk at real intakes, kept the acceptable daily intake at 40 mg/kg body weight."},{"label":"PKU","body":"Contains phenylalanine. People with phenylketonuria must avoid it — labels carry a warning."}],"links":["hazard-vs-risk","protein"],"claims":[{"text":"IARC classified aspartame as possibly carcinogenic (2B); JECFA reaffirmed an ADI of 40 mg/kg bw/day.","known":"Two WHO-linked bodies answered different questions: hazard identification vs safe intake level.","unknown":"Limited evidence on cancer in humans; more research was called for.","strength":"limited","population":"General population; PKU excepted.","sourceOrg":"WHO / IARC / JECFA","sourceTitle":"Aspartame hazard and risk assessment results released","sourceDate":"July 2023","exposure":"A 70 kg adult would need to exceed ~2,800 mg/day to pass the ADI.","limitations":"Group 2B indicates limited evidence, not demonstrated risk."}],"parent":"hub-ingredients","image":"t_aspartame","w":[79.875,695.693,23.042]},{"id":"titanium-dioxide","kind":"ingredient","world":"ingredients","title":"Titanium Dioxide","subtitle":"White pigment · UV filter","tint":"#E8E4DA","summary":"A white mineral used as a sunscreen filter and pigment. Regulatory status differs by use and region.","synonyms":["titanium dioxide","tio2","e171","ci 77891"],"sections":[{"label":"In sunscreen","body":"One of two filters the FDA proposed (2019) as Generally Recognized as Safe and Effective for sunscreen use."},{"label":"In food (E171)","body":"No longer authorized as a food additive in the EU since 2022, after EFSA (2021) could not rule out genotoxicity concerns. Still permitted as a color additive in the US."},{"label":"Route matters","body":"Swallowing particles in food, inhaling powder, and applying to intact skin are different exposures — a key hazard-vs-risk lesson."}],"links":["sunscreen","zinc-oxide","hazard-vs-risk"],"claims":[{"text":"EFSA concluded E171 could no longer be considered safe as a food additive.","known":"A genotoxicity concern could not be ruled out from available data.","unknown":"Whether real-world dietary exposure causes harm in humans.","strength":"regulatory","population":"EU consumers.","sourceOrg":"European Food Safety Authority","sourceTitle":"Safety assessment of titanium dioxide (E171) as a food additive","sourceDate":"May 2021","exposure":"Oral, as a food additive.","limitations":"Precautionary conclusion; does not apply to sunscreen on skin."}],"parent":"hub-ingredients","image":"t_titanium_dioxide","w":[-241.975,618.275,23.042]},{"id":"zinc-oxide","kind":"ingredient","world":"ingredients","title":"Zinc Oxide","subtitle":"Mineral UV filter","tint":"#E8E4DA","summary":"A broad-spectrum mineral sunscreen filter covering UVB and much of UVA.","synonyms":["zinc oxide","zno","ci 77947"],"sections":[{"label":"Regulatory","body":"Proposed by the FDA in 2019 as Generally Recognized as Safe and Effective for sunscreen use."},{"label":"Feel","body":"Can leave a white cast; particle size and formulation affect appearance."}],"links":["sunscreen","titanium-dioxide","uv"],"claims":[{"text":"FDA proposed zinc oxide and titanium dioxide as GRASE sunscreen ingredients.","known":"Based on available safety and effectiveness data.","unknown":"The rule had not been finalized as of the proposal.","strength":"regulatory","population":"US market.","sourceOrg":"US Food and Drug Administration","sourceTitle":"Sunscreen Drug Products for OTC Human Use — Proposed Rule","sourceDate":"February 2019","exposure":"Topical use.","limitations":"Proposed rule; check current status."}],"parent":"hub-ingredients","image":"t_zinc_oxide","w":[136.4,732.911,23.042]},{"id":"avobenzone","kind":"ingredient","world":"ingredients","title":"Avobenzone","subtitle":"Organic UVA filter","tint":"#FFD166","summary":"One of the few organic filters with strong UVA coverage. Often stabilized with other filters.","synonyms":["avobenzone","butyl methoxydibenzoylmethane"],"sections":[{"label":"Absorption ≠ harm","body":"A 2020 FDA-led study detected avobenzone in blood above the agency's screening threshold. The FDA said this does not mean it is unsafe and asked for more data."}],"links":["sunscreen","oxybenzone","hazard-vs-risk"],"claims":[{"text":"Some sunscreen filters are absorbed into blood after maximal-use application.","known":"Plasma levels exceeded the FDA's 0.5 ng/mL threshold that triggers further safety testing.","unknown":"Whether these levels have any health effect.","strength":"emerging","population":"Healthy adult volunteers.","sourceOrg":"JAMA (Matta et al., FDA researchers)","sourceTitle":"Effect of Sunscreen Application on Plasma Concentration of Sunscreen Active Ingredients","sourceDate":"January 2020","exposure":"Maximal-use conditions: large area, repeated application.","limitations":"Small study; absorption alone does not show harm. Authors advised continued sunscreen use."}],"parent":"hub-ingredients","image":"t_avobenzone","w":[-146.892,695.693,23.042]},{"id":"oxybenzone","kind":"ingredient","world":"ingredients","title":"Oxybenzone","subtitle":"Organic UV filter · benzophenone-3","tint":"#FFB347","summary":"A UV filter under ongoing review; restricted in some places for environmental reasons.","synonyms":["oxybenzone","benzophenone-3","bp-3"],"sections":[{"label":"Regulatory","body":"FDA's 2019 proposal found insufficient data to call it GRASE and requested more. Hawaii restricted sale of sunscreens containing oxybenzone and octinoxate from 2021, citing coral reef concerns."},{"label":"Choice","body":"If you prefer to avoid it, mineral and other filters exist. Avoiding one filter is not a reason to avoid sun protection."}],"links":["sunscreen","avobenzone","hazard-vs-risk"],"claims":[],"parent":"hub-ingredients","image":"t_oxybenzone","w":[-145.669,759.084,23.042]},{"id":"sodium-lauryl-sulfate","kind":"ingredient","world":"ingredients","title":"Sodium Lauryl Sulfate","subtitle":"Surfactant","tint":"#7FC8F8","summary":"A strong cleansing and foaming surfactant in shampoos and toothpastes. Related to the milder SLES.","synonyms":["sodium lauryl sulfate","sls","sodium laureth sulfate","sles","sodium dodecyl sulfate"],"sections":[{"label":"Why it's used","body":"Lifts oil and dirt and creates foam."},{"label":"Known concern","body":"Can irritate skin with longer or concentrated contact — dermatology research uses it as a standard irritant."},{"label":"Exposure context","body":"In rinse-off products the contact is brief and diluted. Expert review concluded it is safe in rinse-off products and at low levels in leave-on products."}],"links":["shampoo","skin","glycerin"],"claims":[{"text":"SLS is safe in brief, rinse-off use; leave-on use should be limited to low concentrations.","known":"Concentration and contact time drive irritation.","unknown":"Individual sensitivity varies.","strength":"regulatory","population":"Cosmetic users.","sourceOrg":"Cosmetic Ingredient Review (CIR)","sourceTitle":"Final Report on the Safety Assessment of Sodium Lauryl Sulfate","sourceDate":"1983, re-reviewed since","exposure":"Rinse-off vs leave-on products.","limitations":"Industry-funded expert panel; independent of manufacturers in its decisions."}],"parent":"hub-ingredients","image":"t_sodium_lauryl_sulfate","w":[174.958,618.275,23.042]},{"id":"glycerin","kind":"ingredient","world":"ingredients","title":"Glycerin","subtitle":"Humectant · E422","tint":"#9AD1D4","summary":"A humectant that attracts and holds water — in moisturizers, toothpaste and some foods.","synonyms":["glycerin","glycerol","glycerine","e422"],"sections":[{"label":"How it works","body":"Draws water into the outer layer of the skin, helping it stay hydrated."}],"links":["skin","shampoo"],"claims":[],"parent":"hub-ingredients","image":"t_glycerin","w":[158.839,498.844,23.042]},{"id":"methylparaben","kind":"ingredient","world":"ingredients","title":"Methylparaben","subtitle":"Preservative","tint":"#A8B4FF","summary":"One of the parabens: long-used preservatives that prevent microbial growth in cosmetics.","synonyms":["methylparaben","paraben","parabens","ethylparaben","propylparaben","butylparaben"],"sections":[{"label":"Known concern","body":"Some parabens show weak estrogen-like activity in laboratory studies — many times weaker than the body's own estrogen."},{"label":"Regulatory","body":"The EU's scientific committee (SCCS) considered methyl- and ethylparaben safe up to permitted limits; limits for propyl- and butylparaben were lowered and some other parabens banned."},{"label":"Why it matters","body":"Unpreserved water-based products can grow harmful microbes. Removing a preservative means replacing it with another."}],"links":["phenoxyethanol","shampoo","hazard-vs-risk"],"claims":[{"text":"Methylparaben and ethylparaben are considered safe in cosmetics at EU maximum concentrations.","known":"SCCS reviewed toxicology and exposure data.","unknown":"Data on some longer-chain parabens were limited, prompting stricter limits.","strength":"regulatory","population":"EU consumers.","sourceOrg":"European Commission — SCCS","sourceTitle":"Opinion on Parabens (SCCS/1514/13)","sourceDate":"2013","exposure":"Cosmetic use within limits.","limitations":"Regulatory opinion; check current EU annexes."}],"parent":"hub-ingredients","image":"t_methylparaben","w":[78.651,759.084,23.042]},{"id":"phenoxyethanol","kind":"ingredient","world":"ingredients","title":"Phenoxyethanol","subtitle":"Preservative","tint":"#A8B4FF","summary":"A common cosmetic preservative, permitted in the EU up to 1%.","synonyms":["phenoxyethanol","2-phenoxyethanol"],"sections":[{"label":"Why it's used","body":"Broad activity against bacteria in water-based products."},{"label":"Regulatory","body":"EU maximum concentration 1% in finished cosmetic products."}],"links":["methylparaben","shampoo"],"claims":[],"parent":"hub-ingredients","image":"t_phenoxyethanol","w":[26.481,357.27,23.042]},{"id":"dimethicone","kind":"ingredient","world":"ingredients","title":"Dimethicone","subtitle":"Silicone · conditioning agent","tint":"#B8C4CC","summary":"A silicone that forms a thin smooth film on hair and skin, reducing friction and moisture loss.","synonyms":["dimethicone","polydimethylsiloxane","silicone","cyclopentasiloxane"],"sections":[{"label":"Function","body":"Detangles, adds slip and shine, and helps protect skin as an occlusive."}],"links":["shampoo","skin"],"claims":[],"parent":"hub-ingredients","image":"t_dimethicone","w":[-204.641,669.52,23.042]},{"id":"tocopherol","kind":"ingredient","world":"ingredients","title":"Tocopherol","subtitle":"Antioxidant · Vitamin E · E306","tint":"#F4D35E","summary":"Vitamin E compounds used to stop oils from going rancid in foods and cosmetics.","synonyms":["tocopherol","tocopherols","vitamin e","e306","tocopheryl acetate"],"sections":[{"label":"Function","body":"Antioxidants slow oxidation of fats, which causes off-flavors and degradation."}],"links":["fat"],"claims":[],"parent":"hub-ingredients","image":"t_tocopherol","w":[186.445,555.921,23.042]},{"id":"universe","kind":"hub","world":"body","title":"You","subtitle":"The Health Universe","tint":"#FF6A4D","summary":"Every food you eat, product you use and step you take connects to this body. 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Four are fat-soluble (A, D, E, K); nine are water-soluble (C and eight B vitamins).","synonyms":[],"sections":[],"links":[],"claims":[],"parent":"hub-nutrients","level":"nutrient","image":"t_group_vitamins","w":[359.752,191.042,131.688]},{"id":"group-minerals","kind":"group","world":"nutrients","title":"Minerals","subtitle":"Essential elements","tint":"#4FE0C1","summary":"Elements from soil and water that end up in food. Some you need by the gram (calcium, potassium), others by the microgram (iodine, selenium).","synonyms":[],"sections":[],"links":[],"claims":[],"parent":"hub-nutrients","level":"nutrient","image":"t_group_minerals","w":[500.855,-63.292,141.847]},{"id":"group-macros","kind":"group","world":"nutrients","title":"Macronutrients","subtitle":"Protein · carbs · fat · fiber · water","tint":"#FF8C6B","summary":"The nutrients you eat by the gram. 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Where a color comes from doesn't by itself tell you how safe it is.","synonyms":[],"sections":[],"links":["natural-vs-synthetic"],"claims":[],"parent":"hub-ingredients","image":"t_group_colorants","w":[-171.732,416.981,61.356]},{"id":"group-thickeners","kind":"group","world":"ingredients","title":"Thickeners & gels","subtitle":"Texture","tint":"#9FD86B","summary":"Mostly carbohydrates from plants, seaweed or microbes that hold water to thicken, gel or stabilize.","synonyms":[],"sections":[],"links":["fiber"],"claims":[],"parent":"hub-ingredients","image":"t_group_thickeners","w":[-33.509,725.212,76.802]},{"id":"group-acids","kind":"group","world":"ingredients","title":"Acids, antioxidants & flavor","subtitle":"pH · freshness · taste","tint":"#FFB347","summary":"Ingredients that adjust acidity, stop browning and rancidity, or boost flavor.","synonyms":[],"sections":[],"links":[],"claims":[],"parent":"hub-ingredients","image":"t_group_acids","w":[-33.509,439.414,61.356]},{"id":"group-care-ingredients","kind":"group","world":"ingredients","title":"Care ingredients","subtitle":"Cleansers · moisturizers · actives","tint":"#7FC8F8","summary":"Surfactants that clean, humectants and occlusives that hold water, preservatives that keep products safe, and actives that do a specific job.","synonyms":[],"sections":[],"links":[],"claims":[],"parent":"hub-care","image":"t_group_care_ingredients","w":[-500.896,-552.244,76.802]},{"id":"group-uv-filters","kind":"group","world":"ingredients","title":"UV filters","subtitle":"Sunscreen actives","tint":"#FFD166","summary":"The active ingredients in sunscreen. Mineral and organic filters absorb (and some scatter) UV before it reaches skin cells.","synonyms":[],"sections":[],"links":["uv","sunscreen"],"claims":[],"parent":"hub-care","image":"t_group_uv_filters","w":[-400.888,-491.206,23.042]},{"id":"group-misunderstood","kind":"group","world":"concepts","title":"Commonly misunderstood","subtitle":"Myth-context cards","tint":"#A8B4FF","summary":"Popular health ideas, what's actually known, and why the simple version spreads.","synonyms":[],"sections":[],"links":[],"claims":[],"parent":"hub-concepts","image":"t_group_misunderstood","w":[114.877,-548.509,105.373]},{"id":"group-thinking","kind":"group","world":"concepts","title":"Thinking tools","subtitle":"Evidence literacy","tint":"#A8B4FF","summary":"Six ideas that let you read any health claim more clearly.","synonyms":[],"sections":[],"links":[],"claims":[],"parent":"hub-concepts","image":"t_group_thinking","w":[-145.293,-548.509,137.477]},{"id":"group-foodsafety","kind":"group","world":"food","title":"Processing & safety","subtitle":"From farm to plate","tint":"#FFB347","summary":"How food is changed by cooking, preserving and manufacturing — and the habits that keep it safe to eat.","synonyms":[],"sections":[],"links":[],"claims":[],"parent":"hub-food","image":"t_group_foodsafety","w":[-511.769,-245.75,76.802]},{"id":"system-nervous","kind":"body","world":"body","title":"Nervous System","subtitle":"Brain · spinal cord · nerves","tint":"#7FC8F8","summary":"A network of about 86 billion neurons in the brain plus nerves reaching every part of you, carrying electrical and chemical signals.","synonyms":[],"sections":[{"label":"How it works","body":"Neurons send electrical impulses along their length and chemical messengers (neurotransmitters) across the gaps between them."},{"label":"Two divisions","body":"The central nervous system (brain and spinal cord) processes; the peripheral nervous system carries signals to and from the body."},{"label":"Nutrients involved","body":"Sodium and potassium create nerve impulses; vitamin B12 helps maintain myelin; vitamin B6 helps make neurotransmitters; iodine is needed for brain development."}],"links":["potassium","sodium","vitamin-b12","vitamin-b6","iodine","sleep"],"claims":[{"text":"The human brain contains roughly 86 billion neurons.","known":"Estimated by counting cell nuclei in dissolved brain tissue (isotropic fractionator).","unknown":"Counts vary between individuals; the method has its own margin of error.","strength":"strong","population":"Adult human brains.","sourceOrg":"Azevedo et al., Journal of Comparative Neurology","sourceTitle":"Equal numbers of neuronal and nonneuronal cells make the human brain an isometrically scaled-up primate brain","sourceDate":"2009","limitations":"Based on a small number of brains."}],"parent":"universe","image":"nervous_system_silhouette","level":"system","pos":[0.5,0.05],"w":[681.654,-385.065,136.084]},{"id":"brain","kind":"body","world":"body","title":"Brain","subtitle":"Control center","tint":"#F2A0B0","summary":"About 2% of body weight, yet it uses roughly 20% of the body's resting energy — mostly from glucose.","synonyms":[],"sections":[{"label":"Regions","body":"The cerebrum handles thought and voluntary movement, the cerebellum coordinates balance and fine movement, and the brainstem runs breathing and heart rate."},{"label":"Fuel","body":"The brain relies mainly on glucose. During prolonged fasting or very low carbohydrate intake it can use ketones for part of its energy."},{"label":"Protection","body":"The blood–brain barrier tightly controls which molecules pass from blood into brain tissue."},{"label":"Safety","body":"This atlas explains how the brain works. Sudden severe headache, weakness on one side, confusion or trouble speaking needs emergency care."}],"links":["nerve","carbohydrate","sleep","omega-3","iodine","hydration"],"claims":[{"text":"The brain accounts for about 20% of the body's resting energy use.","known":"Measured with metabolic imaging and blood-flow studies over decades.","unknown":"How energy use shifts with different mental tasks is less clear.","strength":"established","population":"Adults at rest.","sourceOrg":"Raichle & Gusnard, PNAS","sourceTitle":"Appraising the brain's energy budget","sourceDate":"2002"}],"parent":"system-nervous","image":"brain_side_view_glowing","level":"organ","w":[649.953,-385.065,87.063]},{"id":"sleep","kind":"process","world":"body","title":"Sleep & Recovery","subtitle":"The nightly reset","tint":"#A8B4FF","summary":"During sleep the brain cycles through light, deep and REM stages. Sleep supports memory, mood, immune function and tissue repair.","synonyms":[],"sections":[{"label":"How much","body":"Adults generally need 7 or more hours per night; teenagers 8–10 hours."},{"label":"Practical","body":"Consistent sleep and wake times, daylight in the morning, and a dark, cool room are well-supported habits."},{"label":"When to get help","body":"Loud snoring with pauses in breathing, or daytime sleepiness that affects safety, is worth discussing with a clinician."}],"links":["brain","magnesium","caffeine","recovery"],"claims":[{"text":"Adults should sleep 7 or more hours per night on a regular basis.","known":"Consensus of sleep experts after systematic review of evidence linking short sleep with poorer health outcomes.","unknown":"Optimal amounts vary between people.","strength":"strong","population":"Adults 18–60.","sourceOrg":"American Academy of Sleep Medicine & Sleep Research Society","sourceTitle":"Recommended Amount of Sleep for a Healthy Adult (joint consensus statement)","sourceDate":"2015","limitations":"Much of the underlying evidence is observational."}],"parent":"brain","level":"process","steps":["Light sleep: heart rate and temperature drop.","Deep (slow-wave) sleep: growth hormone release peaks; body repair.","REM sleep: vivid dreams; important for memory and emotional processing.","Cycles repeat roughly every 90 minutes through the night."],"image":"t_sleep","w":[681.261,-337.914,23.042]},{"id":"system-circulatory","kind":"body","world":"body","title":"Circulatory System","subtitle":"Heart · blood · vessels","tint":"#E5564B","summary":"A closed loop of vessels — about 100,000 km if laid end to end — with the heart pumping blood through it roughly 100,000 times a day.","synonyms":[],"sections":[{"label":"Two loops","body":"The right side of the heart pumps blood to the lungs to pick up oxygen; the left side pumps it to the rest of the body."},{"label":"Delivery","body":"Blood carries oxygen, absorbed nutrients, hormones and immune cells, and carries waste to the lungs, liver and kidneys."}],"links":["iron","potassium","sodium","omega-3","saturated-fat","aerobic"],"claims":[{"text":"Blood vessels carry oxygen and nutrients to tissues and carry carbon dioxide and wastes away.","known":"Basic physiology.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"NIH National Heart, Lung, and Blood Institute","sourceTitle":"How the Heart Works","sourceDate":"Current revision"}],"parent":"universe","image":"circulatory_system_body","level":"system","pos":[0.545,0.26],"w":[664.245,361.387,107.565]},{"id":"blood","kind":"body","world":"body","title":"Blood","subtitle":"Cells in plasma","tint":"#E5564B","summary":"About 5 liters in an adult. Red cells carry oxygen, white cells defend, platelets clot, and plasma carries everything else.","synonyms":[],"sections":[{"label":"Red blood cells","body":"Packed with hemoglobin — an iron-containing protein that binds oxygen in the lungs and releases it in tissues. Each cell lives about 120 days."},{"label":"Making new cells","body":"Bone marrow makes about 2 million red cells per second, which requires iron, vitamin B12 and folate."},{"label":"Clotting","body":"Vitamin K is needed to activate several clotting proteins."}],"links":["iron","vitamin-b12","folate","vitamin-k","bone","kidneys"],"claims":[{"text":"Red blood cells live about 120 days.","known":"Established through red cell labeling studies.","unknown":"—","strength":"established","population":"Healthy adults.","sourceOrg":"NIH National Heart, Lung, and Blood Institute","sourceTitle":"Blood basics / anemia resources","sourceDate":"Current revision","limitations":"Shorter in some blood disorders."}],"parent":"system-circulatory","level":"tissue","image":"blood_cells_flowing","w":[633.008,350.657,57.217]},{"id":"system-respiratory","kind":"body","world":"body","title":"Respiratory System","subtitle":"Airways · lungs","tint":"#F2B5A0","summary":"Moves air in and out so oxygen can enter the blood and carbon dioxide can leave.","synonyms":[],"sections":[{"label":"Path of air","body":"Nose and mouth → throat → trachea → bronchi → bronchioles → about 480 million tiny air sacs (alveoli)."},{"label":"Control","body":"Breathing rate is driven mainly by carbon dioxide levels in the blood, not oxygen."}],"links":["blood","aerobic","uv"],"claims":[{"text":"In the lungs' tiny air sacs (alveoli), oxygen moves into the blood and carbon dioxide moves out.","known":"Basic physiology.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"NIH National Heart, Lung, and Blood Institute","sourceTitle":"How the Lungs Work","sourceDate":"Current revision"}],"parent":"universe","image":"lungs_bronchi_glowing","level":"system","pos":[0.4,0.235],"w":[-819.745,-195.753,47.784]},{"id":"lungs","kind":"body","world":"body","title":"Lungs","subtitle":"Gas exchange","tint":"#F2B5A0","summary":"Spongy organs whose alveoli give a surface area roughly the size of a tennis court for oxygen to pass into blood.","synonyms":[],"sections":[{"label":"Protection","body":"Mucus and tiny hairs (cilia) trap and sweep particles up and out of the airways."},{"label":"Practical","body":"Not smoking and limiting exposure to smoke and air pollution are the biggest controllable factors for lung health."}],"links":["blood","iron","aerobic","hazard-vs-risk"],"claims":[{"text":"Cigarette smoking causes about 80–90% of lung cancer deaths in the US.","known":"Decades of consistent epidemiological and biological evidence.","unknown":"Individual risk varies with genetics and exposure history.","strength":"established","population":"US population.","sourceOrg":"US Centers for Disease Control and Prevention","sourceTitle":"Lung Cancer Risk Factors","sourceDate":"Current revision","limitations":"Estimate is for the US."}],"parent":"system-respiratory","image":"lungs_bronchi_glowing","level":"organ","steps":["The diaphragm contracts and flattens; air is drawn in.","Air reaches the alveoli, wrapped in capillaries.","Oxygen diffuses into blood and binds hemoglobin.","Carbon dioxide diffuses out and is breathed away."],"w":[-819.745,-195.753,30.464]},{"id":"pancreas","kind":"body","world":"body","title":"Pancreas","subtitle":"Enzymes + hormones","tint":"#F4B860","summary":"A dual-purpose organ: it releases digestive enzymes into the intestine and hormones like insulin and glucagon into the blood.","synonyms":[],"sections":[{"label":"Digestive job","body":"Releases amylase (starch), protease (protein) and lipase (fat) plus bicarbonate to neutralize stomach acid."},{"label":"Hormone job","body":"Islet cells release insulin when blood glucose rises and glucagon when it falls."}],"links":["blood-sugar","carbohydrate","protein","fat","small-intestine"],"claims":[{"text":"The pancreas makes digestive enzymes and the hormones insulin and glucagon.","known":"Basic physiology.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"NIH NIDDK","sourceTitle":"Your Digestive System & How It Works","sourceDate":"Current revision"}],"parent":"digestive","level":"organ","image":"pancreas_anatomy","w":[-575.398,646.813,23.042]},{"id":"stomach","kind":"body","world":"body","title":"Stomach","subtitle":"Acid & churn","tint":"#FF8C6B","summary":"A muscular bag that churns food with acid and enzymes into a thick liquid called chyme.","synonyms":[],"sections":[{"label":"Acid","body":"Hydrochloric acid (pH around 1.5–3.5) unfolds proteins and kills many microbes."},{"label":"Protection","body":"A thick mucus layer protects the stomach wall from its own acid."},{"label":"Vitamin B12 link","body":"Stomach cells make intrinsic factor, which the body needs to absorb vitamin B12 later in the intestine."}],"links":["protein","vitamin-b12","iron","small-intestine"],"claims":[{"text":"Stomach muscles mix food with digestive juices before emptying it into the small intestine.","known":"Basic physiology.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"NIH NIDDK","sourceTitle":"Your Digestive System & How It Works","sourceDate":"Current revision"}],"parent":"digestive","image":"stomach_anatomy","level":"organ","w":[-590.255,452.223,23.042]},{"id":"liver","kind":"body","world":"body","title":"Liver","subtitle":"Chemical processing plant","tint":"#C0503F","summary":"Performs hundreds of jobs: processes absorbed nutrients, stores glycogen and vitamins, makes bile and clotting proteins, and breaks down alcohol and many medicines.","synonyms":[],"sections":[{"label":"Detox, accurately","body":"The liver and kidneys continuously process and clear substances. 'Detox' products aren't needed for this, and their marketing claims generally lack evidence."},{"label":"Storage","body":"Stores glycogen, vitamin A, vitamin B12, iron and copper."},{"label":"Bile","body":"Bile made in the liver and stored in the gallbladder helps digest fat."}],"links":["detox-myth","fat","vitamin-a","vitamin-d","alcohol","blood-sugar"],"claims":[{"text":"There's little compelling research supporting 'detox' or 'cleansing' programs for removing toxins from the body.","known":"Few rigorous studies; existing ones are small and poorly designed.","unknown":"—","strength":"limited","population":"General population.","sourceOrg":"NIH National Center for Complementary and Integrative Health","sourceTitle":"'Detoxes' and 'Cleanses': What You Need To Know","sourceDate":"Current revision","limitations":"Absence of evidence for benefit, plus documented harms from some products."}],"parent":"digestive","image":"liver_gallbladder_anatomy","level":"organ","w":[-583.133,549.541,57.217]},{"id":"large-intestine","kind":"body","world":"body","title":"Large Intestine","subtitle":"Colon","tint":"#D98A4E","summary":"About 1.5 m long. Absorbs water and salts and hosts trillions of bacteria that ferment fiber.","synonyms":[],"sections":[{"label":"Fermentation","body":"Bacteria ferment fiber into short-chain fatty acids such as butyrate, a fuel for colon cells, plus gases."},{"label":"Water","body":"Most remaining water is reabsorbed here, forming stool."}],"links":["fiber","microbiome","water"],"claims":[{"text":"The large intestine absorbs water and turns the remaining waste into stool; its bacteria help break down nutrients.","known":"Basic physiology.","unknown":"How specific gut bacteria affect health is an active research area.","strength":"established","population":"General population.","sourceOrg":"NIH NIDDK","sourceTitle":"Your Digestive System & How It Works","sourceDate":"Current revision"}],"parent":"digestive","level":"organ","image":"colon_anatomical","w":[-517.256,463.841,33.557]},{"id":"villi","kind":"body","world":"body","title":"Villi","subtitle":"Absorption surface","tint":"#FF8C6B","summary":"Millions of finger-like projections, each covered in microvilli, giving the small intestine a huge surface for absorbing nutrients.","synonyms":[],"sections":[],"links":["carbohydrate","protein","fat","iron","calcium","liver"],"claims":[{"text":"The small intestine's lining is folded into villi and microvilli, which greatly increase the surface available for absorption.","known":"Basic anatomy and physiology.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"NCBI Bookshelf (StatPearls)","sourceTitle":"Physiology, Small Bowel","sourceDate":"Current revision"}],"parent":"small-intestine","image":"intestinal_villi","level":"tissue","steps":["Brush-border enzymes finish digesting sugars and small peptides.","Sugars and amino acids cross into capillaries in each villus.","Fats enter a central lymph vessel called a lacteal.","Blood from the intestine flows first to the liver."],"w":[-424.625,549.541,23.042]},{"id":"microbiome","kind":"body","world":"body","title":"Gut Microbiome","subtitle":"Bonus region","tint":"#9FD86B","summary":"Trillions of microbes, mostly in the colon. They ferment fiber, make some vitamins (like K2) and interact with the immune system.","synonyms":[],"sections":[{"label":"What's known","body":"Diet shapes the microbiome within days. Fiber-rich diets support fiber-fermenting bacteria."},{"label":"What's not","body":"There's no agreed definition of a 'healthy microbiome', and most consumer microbiome tests can't tell you what to change."}],"links":["fiber","vitamin-k","fermented-foods","probiotics"],"claims":[{"text":"Diet can change the composition of the gut microbiome within days.","known":"Controlled feeding studies show rapid shifts when diets change dramatically.","unknown":"Long-term health effects of these shifts are not well established.","strength":"moderate","population":"Small groups of healthy adults.","sourceOrg":"David et al., Nature","sourceTitle":"Diet rapidly and reproducibly alters the human gut microbiome","sourceDate":"2014","limitations":"Small study; short duration."}],"parent":"large-intestine","image":"gut_microbiome_bacteria","level":"tissue","bonus":true,"w":[-517.256,463.841,26.135]},{"id":"system-urinary","kind":"body","world":"body","title":"Urinary System","subtitle":"Kidneys · bladder","tint":"#7FC8F8","summary":"Filters blood, removes waste and balances water, salts and acidity.","synonyms":[],"sections":[],"links":["kidneys","hydration","sodium","potassium"],"claims":[{"text":"Each day the kidneys filter about 150 quarts (about 140 L) of blood to make about 1–2 quarts of urine.","known":"Basic physiology.","unknown":"Varies with body size and hydration.","strength":"established","population":"General population.","sourceOrg":"NIH NIDDK","sourceTitle":"Your Kidneys & How They Work","sourceDate":"Current revision"}],"parent":"universe","image":"kidneys_glowing_anatomy","level":"system","pos":[0.5,0.505],"w":[338.764,780.082,106.238]},{"id":"kidneys","kind":"body","world":"body","title":"Kidneys","subtitle":"Filter & balance","tint":"#C0503F","summary":"Two fist-sized organs that filter roughly 180 liters of blood plasma a day and return almost all of it.","synonyms":[],"sections":[{"label":"Balance","body":"Kidneys fine-tune potassium, sodium, water and acid levels, and activate vitamin D."},{"label":"Practical","body":"People with reduced kidney function may need to limit potassium, phosphorus or protein — this is individual and set with a clinician."}],"links":["potassium","sodium","vitamin-d","hydration","blood","phosphorus"],"claims":[{"text":"The kidneys filter about 180 liters of fluid from blood each day.","known":"Established renal physiology.","unknown":"—","strength":"established","population":"Healthy adults.","sourceOrg":"NIH NIDDK","sourceTitle":"Your Kidneys & How They Work","sourceDate":"Current revision"}],"parent":"system-urinary","image":"kidneys_glowing_anatomy","level":"organ","steps":["Blood enters about a million nephrons per kidney.","The glomerulus filters water and small molecules out of blood.","Tubules reabsorb what the body needs: water, glucose, sodium, potassium.","What's left becomes urine."],"w":[307.062,780.082,57.217]},{"id":"hydration","kind":"process","world":"body","title":"Hydration & Electrolytes","subtitle":"Water balance","tint":"#7FC8F8","summary":"Your body is about 50–60% water. Thirst, kidneys and hormones keep water and electrolytes within a narrow range.","synonyms":[],"sections":[{"label":"How much","body":"Needs vary with climate, activity and body size. About 20% of total water typically comes from food."},{"label":"Too much","body":"Drinking very large amounts quickly, especially during long endurance events, can dilute blood sodium (hyponatremia)."}],"links":["water","sodium","potassium","kidneys","chloride"],"claims":[{"text":"Most healthy people meet their daily water needs by letting thirst guide them.","known":"Conclusion of the National Academies' water review.","unknown":"Does not apply during intense exercise, extreme heat, or certain medical conditions.","strength":"established","population":"Healthy adults.","sourceOrg":"National Academies (Institute of Medicine)","sourceTitle":"Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate","sourceDate":"2005"}],"parent":"kidneys","level":"process","steps":["Water lost through breath, sweat and urine raises blood concentration.","The brain senses it and triggers thirst plus antidiuretic hormone.","Kidneys conserve water; urine gets darker.","Drinking restores balance."],"image":"t_hydration","w":[333.816,780.082,23.042]},{"id":"system-endocrine","kind":"body","world":"body","title":"Endocrine System","subtitle":"Hormones","tint":"#F4C84A","summary":"Glands that release hormones — chemical messages carried in blood that coordinate growth, metabolism, stress, sleep and reproduction.","synonyms":[],"sections":[],"links":["thyroid","pancreas","blood-sugar","iodine","sleep"],"claims":[{"text":"Hormones are chemical messengers released into the blood that act on organs elsewhere in the body.","known":"Basic physiology.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"MedlinePlus (US National Library of Medicine)","sourceTitle":"Hormones","sourceDate":"Current revision"}],"parent":"universe","image":"endocrine_glands_silhouette","level":"system","pos":[0.5,0.145],"w":[-750.684,-377.949,103.764]},{"id":"thyroid","kind":"body","world":"body","title":"Thyroid","subtitle":"Metabolic pace-setter","tint":"#F4C84A","summary":"A butterfly-shaped gland in the neck that makes thyroid hormones, which set the pace of metabolism in nearly every cell.","synonyms":[],"sections":[{"label":"Iodine","body":"Thyroid hormones are built from iodine. Each T4 molecule holds four iodine atoms, T3 holds three."},{"label":"Selenium","body":"Selenium-containing enzymes convert T4 into the more active T3."}],"links":["iodine","selenium","energy-metabolism"],"claims":[{"text":"The thyroid needs iodine to make thyroid hormones.","known":"Basic physiology.","unknown":"Both too little and too much iodine can disturb thyroid function.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Iodine Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"system-endocrine","level":"organ","image":"thyroid_gland_bioluminescent","w":[-782.385,-432.857,23.042]},{"id":"blood-sugar","kind":"process","world":"body","title":"Blood Sugar Regulation","subtitle":"Insulin & glucagon","tint":"#F4B860","summary":"Insulin and glucagon keep blood glucose in a fairly narrow range around the clock.","synonyms":[],"sections":[{"label":"Context","body":"Glucose rising after meals is normal. Diabetes is diagnosed with lab tests, not with a food log or how you feel."}],"links":["carbohydrate","fiber","pancreas","liver","added-sugars","aerobic"],"claims":[{"text":"Insulin helps glucose move from the blood into cells; glucagon raises blood glucose when it falls.","known":"Basic physiology.","unknown":"—","strength":"established","population":"Healthy adults.","sourceOrg":"NIH NIDDK","sourceTitle":"Insulin Resistance & Prediabetes","sourceDate":"Current revision"}],"parent":"system-endocrine","level":"process","steps":["Carbohydrates are digested; glucose enters blood.","The pancreas releases insulin.","Insulin helps muscle, fat and liver cells take up glucose.","Between meals glucagon tells the liver to release stored glucose."],"image":"t_blood_sugar","w":[-687.281,-377.949,23.042]},{"id":"system-immune","kind":"body","world":"body","title":"Immune & Lymphatic","subtitle":"Defense network","tint":"#9FD86B","summary":"Skin and mucus barriers, white blood cells, lymph nodes, the spleen and antibodies working together to recognize and clear threats.","synonyms":[],"sections":[{"label":"Two layers","body":"Innate immunity reacts fast and broadly; adaptive immunity learns specific invaders and remembers them."},{"label":"Myth check","body":"No single food or supplement 'boosts' immunity in healthy, well-nourished people. Deficiencies (e.g. of zinc, vitamin A, vitamin D) can impair it."}],"links":["vitamin-c","vitamin-d","zinc","vitamin-a","microbiome","skin","boost-immunity-myth"],"claims":[{"text":"The immune system includes physical barriers, white blood cells, lymphoid organs and antibodies working together.","known":"Basic immunology.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"NIH NIAID","sourceTitle":"Overview of the Immune System","sourceDate":"Current revision"}],"parent":"universe","image":"lymphatic_system_body","level":"system","pos":[0.67,0.2],"w":[-754.572,361.99,95.27]},{"id":"system-muscular","kind":"body","world":"body","title":"Muscular System","subtitle":"600+ muscles","tint":"#FF6A4D","summary":"Skeletal muscles move bones, cardiac muscle pumps blood and smooth muscle moves food and controls blood vessels.","synonyms":[],"sections":[],"links":["muscle","tendons","protein","strength-training","hub-movement"],"claims":[{"text":"The body has three types of muscle: skeletal, cardiac and smooth.","known":"Basic anatomy.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"MedlinePlus (US National Library of Medicine)","sourceTitle":"Muscle Disorders — overview","sourceDate":"Current revision"}],"parent":"universe","image":"human_muscular_system_anatomy","level":"system","pos":[0.25,0.43],"w":[422.569,510.27,132.991]},{"id":"tendons","kind":"body","world":"body","title":"Tendons & Ligaments","subtitle":"Collagen cables","tint":"#F2B5A0","summary":"Tendons connect muscle to bone; ligaments connect bone to bone. Both are mostly collagen and adapt to load more slowly than muscle.","synonyms":[],"sections":[{"label":"Adaptation","body":"Tendons strengthen with gradually increasing load. Big jumps in training volume are a common cause of overuse injury."},{"label":"Nutrition link","body":"Collagen synthesis requires vitamin C."}],"links":["vitamin-c","protein","knee","strength-training"],"claims":[{"text":"Tendons attach muscle to bone; ligaments attach bone to bone.","known":"Basic anatomy.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"MedlinePlus (US National Library of Medicine)","sourceTitle":"Tendinitis / Sprains and Strains","sourceDate":"Current revision"}],"parent":"system-muscular","level":"tissue","image":"t_tendons","w":[515.199,510.27,23.042]},{"id":"energy-metabolism","kind":"process","world":"body","title":"Energy Metabolism","subtitle":"Food → ATP","tint":"#FFD166","summary":"Cells convert carbohydrate, fat and protein into ATP — the molecule that powers muscle contraction, nerve signals and nearly everything else.","synonyms":[],"sections":[{"label":"Calories","body":"A kilocalorie measures energy. Fat provides about 9 kcal per gram; protein and carbohydrate about 4; alcohol about 7."},{"label":"B vitamins","body":"Thiamin, riboflavin, niacin, pantothenic acid and biotin are all built into the machinery that releases energy from food."}],"links":["thiamin","riboflavin","niacin","pantothenic-acid","biotin","carbohydrate","fat","magnesium","cell-interior"],"claims":[{"text":"Fat provides about 9 kcal per gram; protein and carbohydrate about 4 kcal per gram.","known":"The Atwater general factors used for food labeling.","unknown":"Actual energy absorbed varies by food (e.g., whole nuts deliver less).","strength":"established","population":"Food labeling.","sourceOrg":"USDA / FDA","sourceTitle":"Atwater system — nutrition labeling","sourceDate":"Current","limitations":"Average conversion factors."}],"parent":"muscle","level":"process","steps":["Glucose is split in the cell fluid (glycolysis), making a little ATP.","Fragments enter mitochondria (citric acid cycle).","B vitamins act as coenzymes that carry electrons.","The electron transport chain uses oxygen to make most of the ATP."],"image":"t_energy_metabolism","w":[417.621,556.608,23.042]},{"id":"recovery","kind":"process","world":"body","title":"Recovery","subtitle":"Adaptation happens between sessions","tint":"#A8B4FF","summary":"Training creates the signal; recovery — sleep, food and rest — is when muscles, tendons and the heart adapt.","synonyms":[],"sections":[{"label":"Practical","body":"Adequate sleep, enough total energy and protein, and gradual increases in training load are the best-supported recovery basics."},{"label":"Myth check","body":"Muscle soreness isn't a reliable measure of a good workout."}],"links":["sleep","protein","strength-training"],"claims":[{"text":"Adults should sleep 7 or more hours per night on a regular basis to promote optimal health.","known":"Consensus statement based on systematic review.","unknown":"Individual needs vary.","strength":"strong","population":"Healthy adults.","sourceOrg":"American Academy of Sleep Medicine & Sleep Research Society","sourceTitle":"Recommended Amount of Sleep for a Healthy Adult","sourceDate":"2015"}],"parent":"muscle","level":"process","image":"t_recovery","w":[364.114,463.932,23.042]},{"id":"cell-interior","kind":"body","world":"body","title":"Inside a Cell","subtitle":"Bonus region","tint":"#FFB347","summary":"About 30+ trillion human cells, each with a nucleus holding DNA, mitochondria making ATP and ribosomes building proteins.","synonyms":[],"sections":[{"label":"Mitochondria","body":"Make most of the cell's ATP using oxygen. Muscle cells can have thousands."},{"label":"Membrane","body":"A double layer of fat molecules with pumps and channels — like the sodium-potassium pump — controlling what enters and leaves."},{"label":"Ribosomes","body":"Read genetic instructions to link amino acids into proteins."}],"links":["energy-metabolism","potassium","protein","fat"],"claims":[{"text":"Mitochondria produce most of the chemical energy (ATP) that cells use.","known":"Basic cell biology.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"NIH National Human Genome Research Institute","sourceTitle":"Talking Glossary: Mitochondria","sourceDate":"Current revision"}],"parent":"muscle","image":"cell_cutaway_interior","level":"tissue","bonus":true,"w":[390.867,510.27,23.042]},{"id":"system-skeletal","kind":"body","world":"body","title":"Skeletal System","subtitle":"206 bones","tint":"#E8E4DA","summary":"206 adult bones that support, protect, store minerals and make blood cells in the marrow.","synonyms":[],"sections":[],"links":["bone","knee","calcium","vitamin-d","phosphorus","strength-training"],"claims":[{"text":"The adult skeleton has 206 bones, and bone marrow makes blood cells.","known":"Basic anatomy.","unknown":"Exact counts vary slightly between people.","strength":"established","population":"General population.","sourceOrg":"NIH National Cancer Institute (SEER Training)","sourceTitle":"Introduction to the Skeletal System","sourceDate":"Current revision"}],"parent":"universe","image":"skeleton_glowing_bones","level":"system","pos":[0.635,0.7],"w":[-345.862,-796.426,88.419]},{"id":"knee","kind":"body","world":"body","title":"Knee Joint","subtitle":"Hinge under load","tint":"#E8E4DA","summary":"The largest joint in the body: femur, tibia and kneecap held together by ligaments and cushioned by cartilage and two menisci.","synonyms":[],"sections":[{"label":"Parts","body":"Cartilage gives a smooth, low-friction surface; the menisci spread load; the ACL and PCL stop the bones sliding apart."},{"label":"Loading","body":"Joint cartilage is nourished by movement. Regular activity and leg strength support knee function."},{"label":"When to get help","body":"Swelling after a twist, locking, or the knee giving way are worth getting checked."}],"links":["tendons","strength-training","walking","vitamin-c"],"claims":[{"text":"Exercise is strongly recommended for people with knee osteoarthritis.","known":"Guideline based on systematic reviews of trials.","unknown":"The best type and amount varies; a clinician or physical therapist can tailor it.","strength":"strong","population":"General population.","sourceOrg":"American College of Rheumatology","sourceTitle":"Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee","sourceDate":"2019"}],"parent":"system-skeletal","image":"knee_joint_anatomy","level":"organ","w":[-306.738,-807.407,30.464]},{"id":"mouth","kind":"body","world":"body","title":"Mouth & Teeth","subtitle":"Where digestion starts","tint":"#F2B5A0","summary":"Teeth break food into pieces; saliva moistens it and starts digesting starch.","synonyms":[],"sections":[{"label":"Enamel","body":"The hardest substance in the body, but bacteria feeding on sugars produce acids that can dissolve it."},{"label":"Fluoride","body":"Helps enamel resist and repair acid damage."}],"links":["fluoride","toothpaste","added-sugars","calcium"],"claims":[{"text":"Saliva starts breaking down starches while you chew.","known":"Basic physiology.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"NIH NIDDK","sourceTitle":"Your Digestive System & How It Works","sourceDate":"Current revision"}],"parent":"digestive","level":"organ","image":"t_mouth","w":[-454.571,654.494,30.464]},{"id":"skin-barrier","kind":"body","world":"body","title":"Skin Barrier","subtitle":"Bonus region","tint":"#F2B5A0","summary":"The outermost layer (stratum corneum) is like a brick wall: flattened dead cells as bricks, fats as mortar.","synonyms":[],"sections":[{"label":"The mortar","body":"Ceramides, cholesterol and fatty acids keep water in and irritants out."},{"label":"Disruption","body":"Harsh cleansing, very hot water and some conditions damage the barrier; moisturizers help repair it."}],"links":["moisturizer","soap","glycerin","petrolatum","uv"],"claims":[{"text":"The outermost skin layer, the stratum corneum, is the main barrier against water loss.","known":"Basic skin physiology.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"NCBI Bookshelf (StatPearls)","sourceTitle":"Physiology, Integument","sourceDate":"Current revision"}],"parent":"skin","level":"tissue","bonus":true,"image":"t_skin_barrier","w":[279.94,-750.695,23.042]},{"id":"vitamin-a","kind":"nutrient","world":"nutrients","title":"Vitamin A","subtitle":"Fat-soluble · retinol & carotenoids","tint":"#FF9F43","summary":"Needed for vision in dim light, healthy skin and mucous linings, immune function and growth.","synonyms":["retinol","retinyl palmitate","retinyl acetate","beta-carotene","carotenoids","retinoids"],"sections":[{"label":"What it does","body":"Forms part of rhodopsin, the light-sensitive pigment in the eye's rod cells. Also guides how cells specialize and helps maintain skin and the linings of the gut and airways."},{"label":"Where it acts","body":"Eyes (retina), skin, gut and airway linings, immune cells. Stored mainly in the liver."},{"label":"Food sources","body":"Preformed vitamin A: liver, fish oils, eggs, dairy. Provitamin A carotenoids: carrots, sweet potato, spinach, pumpkin, mango."},{"label":"Reference values & upper limit","body":"RDA: 900 mcg RAE (men), 700 mcg RAE (women). Upper limit for preformed vitamin A: 3,000 mcg/day. No upper limit for beta-carotene from food."},{"label":"Too little","body":"Deficiency is uncommon in high-income countries but a leading cause of preventable childhood blindness worldwide. Night blindness is an early sign."},{"label":"Too much","body":"High preformed vitamin A from supplements or very frequent liver intake can harm the liver and bones and can cause birth defects in pregnancy. Large beta-carotene intakes from food can turn skin orange — harmless."},{"label":"Interactions","body":"Absorbed best with some fat. Retinoid medications (e.g., for acne) add to vitamin A load."},{"label":"Known vs. unknown","body":"Roles in vision and cell development are established. Beta-carotene supplements increased lung cancer risk in smokers in two large trials."}],"links":["liver","skin","system-immune","fat","brain"],"claims":[{"text":"The adult RDA for vitamin A is 900 mcg RAE for men and 700 mcg RAE for women; the UL for preformed vitamin A is 3,000 mcg.","known":"Set by the Institute of Medicine (2001).","unknown":"Optimal intakes above deficiency prevention are uncertain.","strength":"regulatory","population":"Adults 19+, non-pregnant.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin A and Carotenoids — Health Professional Fact Sheet","sourceDate":"Current revision","limitations":"UL applies to preformed vitamin A only."},{"text":"High-dose beta-carotene supplements increased lung cancer risk in smokers.","known":"Shown in the ATBC and CARET randomized trials.","unknown":"Mechanism not fully understood.","strength":"strong","population":"Smokers and asbestos-exposed workers.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin A and Carotenoids — Health Professional Fact Sheet","sourceDate":"Current revision","exposure":"20–30 mg/day supplemental beta-carotene.","limitations":"Does not apply to carotenoids from food."}],"parent":"group-vitamins","steps":["Retinol or carotenoids are absorbed with fat into lymph.","The liver stores retinol and releases it bound to a carrier protein.","In the eye, retinal joins opsin to form rhodopsin.","Light changes retinal's shape, triggering a nerve signal."],"image":"t_vitamin_a","w":[285.164,241.039,26.135]},{"id":"vitamin-e","kind":"nutrient","world":"nutrients","title":"Vitamin E","subtitle":"Fat-soluble antioxidant","tint":"#C9D86B","summary":"A fat-soluble antioxidant that protects the fats in cell membranes from oxidative damage.","synonyms":["alpha-tocopherol","tocopherols","tocotrienols"],"sections":[{"label":"What it does","body":"Stops chain reactions of fat oxidation in cell membranes. Also involved in immune function and cell signaling."},{"label":"Where it acts","body":"Cell membranes throughout the body, especially in nerves and red blood cells."},{"label":"Food sources","body":"Nuts and seeds (almonds, sunflower seeds), vegetable oils (wheat germ, sunflower, safflower), spinach, broccoli."},{"label":"Reference values & upper limit","body":"RDA: 15 mg alpha-tocopherol for adults. Upper limit: 1,000 mg/day from supplements."},{"label":"Too little","body":"Rare in healthy people; mostly seen with fat-malabsorption conditions. Can cause nerve and muscle damage."},{"label":"Too much","body":"No harm known from food. High-dose supplements may increase bleeding risk."},{"label":"Interactions","body":"High doses may add to the effect of blood thinners like warfarin."},{"label":"Known vs. unknown","body":"Antioxidant role is established. Trials of vitamin E supplements for preventing heart disease and cancer have mostly been disappointing."}],"links":["almonds","fat","nerve","tocopherol","blood"],"claims":[{"text":"The adult RDA for vitamin E is 15 mg; the UL is 1,000 mg from supplements.","known":"Set by the Institute of Medicine (2000).","unknown":"Benefits of high supplemental doses are not established.","strength":"regulatory","population":"Adults 19+.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin E — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-vitamins","image":"t_vitamin_e","w":[314.983,100.256,23.042]},{"id":"vitamin-k","kind":"nutrient","world":"nutrients","title":"Vitamin K","subtitle":"Fat-soluble · clotting","tint":"#6FCF7F","summary":"Activates proteins needed for blood clotting and for building bone.","synonyms":["phylloquinone","menaquinone","vitamin k1","vitamin k2"],"sections":[{"label":"What it does","body":"Lets enzymes modify clotting factors and bone proteins (like osteocalcin) so they can bind calcium and work."},{"label":"Where it acts","body":"Liver (clotting factors), bone, blood vessels."},{"label":"Food sources","body":"K1: leafy greens (kale, spinach, collards), broccoli, vegetable oils. K2: natto, some cheeses, eggs; also made by gut bacteria."},{"label":"Reference values & upper limit","body":"Adequate Intake: 120 mcg (men), 90 mcg (women). No upper limit has been set."},{"label":"Too little","body":"Rare in adults; can cause bleeding. Newborns routinely get a vitamin K injection because they're born with low levels."},{"label":"Too much","body":"No known toxicity from food."},{"label":"Interactions","body":"For people taking warfarin, sudden changes in vitamin K intake can change how well the medicine works. NIH ODS notes that a consistent intake is usually what matters; individual advice comes from the prescriber."},{"label":"Known vs. unknown","body":"Clotting role is established. Effects of K2 supplements on bone and heart are still being studied."}],"links":["spinach","blood","bone","liver","microbiome"],"claims":[{"text":"For people taking warfarin, sudden changes in vitamin K intake can change how well the medicine works, so clinicians usually advise a consistent intake rather than avoidance.","known":"Vitamin K directly counteracts warfarin's mechanism; sudden intake changes alter clotting time.","unknown":"—","strength":"established","population":"People on warfarin.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin K — Health Professional Fact Sheet","sourceDate":"Current revision","limitations":"Medication management should be done with a clinician."}],"parent":"group-vitamins","image":"t_vitamin_k","w":[368.489,100.256,23.042]},{"id":"thiamin","kind":"nutrient","world":"nutrients","title":"Thiamin (B1)","subtitle":"Water-soluble · energy","tint":"#7FC8F8","summary":"Helps turn carbohydrate into energy and supports nerve function.","synonyms":["thiamine","vitamin b1","b1"],"sections":[{"label":"What it does","body":"As thiamin pyrophosphate, it's a coenzyme for key steps that release energy from glucose."},{"label":"Where it acts","body":"Every cell, especially brain, nerves and heart, which use a lot of glucose."},{"label":"Food sources","body":"Whole and enriched grains, pork, legumes, seeds, fortified cereals."},{"label":"Reference values & upper limit","body":"RDA: 1.2 mg (men), 1.1 mg (women). No upper limit set."},{"label":"Too little","body":"Deficiency causes beriberi and, often with heavy alcohol use, Wernicke–Korsakoff syndrome — a serious brain condition."},{"label":"Too much","body":"No toxicity known from food or supplements."},{"label":"Interactions","body":"Heavy alcohol use reduces absorption and increases needs."},{"label":"Known vs. unknown","body":"Roles in energy metabolism are established."}],"links":["energy-metabolism","carbohydrate","nerve","alcohol"],"claims":[{"text":"The adult RDA for thiamin is 1.2 mg (men) and 1.1 mg (women).","known":"Set by the Institute of Medicine (1998).","unknown":"—","strength":"regulatory","population":"Adults 19+.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Thiamin — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-vitamins","image":"t_thiamin","w":[395.242,239.27,23.042]},{"id":"riboflavin","kind":"nutrient","world":"nutrients","title":"Riboflavin (B2)","subtitle":"Water-soluble · energy","tint":"#F4D35E","summary":"Part of FAD and FMN, coenzymes that carry electrons in energy production. It's why some vitamin pills turn urine bright yellow.","synonyms":["vitamin b2","b2"],"sections":[{"label":"What it does","body":"Forms coenzymes used in energy production and in activating other B vitamins (B6, niacin, folate)."},{"label":"Where it acts","body":"Mitochondria in every cell."},{"label":"Food sources","body":"Milk and yogurt, eggs, lean meats, mushrooms, almonds, fortified cereals."},{"label":"Reference values & upper limit","body":"RDA: 1.3 mg (men), 1.1 mg (women). No upper limit set."},{"label":"Too little","body":"Rare; can cause cracked lips, sore throat and skin changes."},{"label":"Too much","body":"No toxicity known. Excess is excreted, coloring urine bright yellow — harmless."},{"label":"Interactions","body":"Needed to activate vitamin B6 and niacin."},{"label":"Known vs. unknown","body":"Coenzyme roles are established."}],"links":["energy-metabolism","vitamin-b6","niacin","milk"],"claims":[{"text":"The adult RDA for riboflavin is 1.3 mg (men) and 1.1 mg (women).","known":"Set by the Institute of Medicine (1998).","unknown":"—","strength":"regulatory","population":"Adults 19+.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Riboflavin — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-vitamins","image":"t_riboflavin","w":[395.242,146.594,23.042]},{"id":"niacin","kind":"nutrient","world":"nutrients","title":"Niacin (B3)","subtitle":"Water-soluble · energy","tint":"#FFB347","summary":"Becomes NAD and NADP — coenzymes used in more than 400 reactions.","synonyms":["nicotinic acid","nicotinamide","niacinamide","vitamin b3","b3"],"sections":[{"label":"What it does","body":"NAD and NADP carry electrons in energy production and help repair DNA."},{"label":"Where it acts","body":"Every cell."},{"label":"Food sources","body":"Poultry, fish, meat, peanuts, brown rice, fortified grains. The body can also make some from the amino acid tryptophan."},{"label":"Reference values & upper limit","body":"RDA: 16 mg NE (men), 14 mg NE (women). Upper limit: 35 mg/day from supplements and fortified foods."},{"label":"Too little","body":"Severe deficiency causes pellagra: dermatitis, diarrhea and dementia."},{"label":"Too much","body":"Supplemental nicotinic acid causes flushing; high doses can harm the liver."},{"label":"Interactions","body":"Niacinamide in skincare is the same vitamin, used topically."},{"label":"Known vs. unknown","body":"Roles are established. High-dose niacin for cholesterol did not reduce heart events in major trials when added to statins."}],"links":["energy-metabolism","chicken","riboflavin","liver"],"claims":[{"text":"The adult RDA for niacin is 16 mg NE (men) and 14 mg NE (women); the UL is 35 mg.","known":"Set by the Institute of Medicine (1998).","unknown":"—","strength":"regulatory","population":"Adults 19+.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Niacin — Health Professional Fact Sheet","sourceDate":"Current revision","limitations":"UL applies to supplements and fortified foods."}],"parent":"group-vitamins","image":"t_niacin","w":[341.736,146.594,23.042]},{"id":"pantothenic-acid","kind":"nutrient","world":"nutrients","title":"Pantothenic Acid (B5)","subtitle":"Water-soluble · coenzyme A","tint":"#9AD1D4","summary":"Part of coenzyme A, central to making and breaking down fats and to energy production.","synonyms":["vitamin b5","b5","panthenol","pantothenate"],"sections":[{"label":"What it does","body":"Builds coenzyme A, which carries carbon fragments in fat synthesis, fat breakdown and the citric acid cycle."},{"label":"Where it acts","body":"Every cell."},{"label":"Food sources","body":"Found in almost all foods; rich in chicken, beef, eggs, mushrooms, avocados, whole grains."},{"label":"Reference values & upper limit","body":"Adequate Intake: 5 mg for adults. No upper limit set."},{"label":"Too little","body":"Extremely rare; seen only in severe malnutrition."},{"label":"Too much","body":"No known toxicity; very large doses can cause diarrhea."},{"label":"Interactions","body":"Panthenol in hair and skin products is a form of B5 used as a humectant."},{"label":"Known vs. unknown","body":"Coenzyme role is established."}],"links":["energy-metabolism","fat","avocado"],"claims":[{"text":"The Adequate Intake for pantothenic acid is 5 mg/day for adults.","known":"Set by the Institute of Medicine (1998).","unknown":"Too little data to set an RDA.","strength":"regulatory","population":"Adults 19+.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Pantothenic Acid — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-vitamins","image":"t_pantothenic_acid","w":[288.23,146.594,23.042]},{"id":"biotin","kind":"nutrient","world":"nutrients","title":"Biotin (B7)","subtitle":"Water-soluble · carboxylases","tint":"#B9A6FF","summary":"A coenzyme for enzymes that process fats, carbohydrates and amino acids. Popular for hair and nails, but evidence there is thin.","synonyms":["vitamin b7","b7","vitamin h"],"sections":[{"label":"What it does","body":"Helps carboxylase enzymes in fatty-acid synthesis, glucose production and amino-acid breakdown."},{"label":"Where it acts","body":"Liver and every cell's mitochondria."},{"label":"Food sources","body":"Eggs (cooked), organ meats, salmon, seeds, nuts, sweet potato."},{"label":"Reference values & upper limit","body":"Adequate Intake: 30 mcg for adults. No upper limit set."},{"label":"Too little","body":"Rare; can cause hair thinning and scaly rash. Regularly eating raw egg whites can block biotin absorption."},{"label":"Too much","body":"No toxicity known, but high-dose supplements can make some lab tests wrong (including thyroid and heart tests). Tell your clinician if you take them."},{"label":"Interactions","body":"Interferes with many lab tests that use biotin–streptavidin technology."},{"label":"Known vs. unknown","body":"Evidence that biotin improves hair or nails in people without deficiency is limited."}],"links":["energy-metabolism","egg","thyroid"],"claims":[{"text":"High-dose biotin supplements can cause falsely high or low results on some lab tests.","known":"FDA safety communication after reported incidents, including a missed heart attack diagnosis.","unknown":"Which tests and doses are affected varies by lab.","strength":"regulatory","population":"People taking biotin supplements.","sourceOrg":"US FDA","sourceTitle":"Biotin interference with laboratory tests — safety communication","sourceDate":"2017, updated 2019","exposure":"Supplements often contain 5–10 mg, far above the 30 mcg AI."}],"parent":"group-vitamins","image":"t_biotin","w":[314.983,192.932,23.042]},{"id":"folate","kind":"nutrient","world":"nutrients","title":"Folate (B9)","subtitle":"Water-soluble · DNA building","tint":"#6FCF7F","summary":"Needed to make DNA and divide cells — critical before and during early pregnancy.","synonyms":["folic acid","vitamin b9","b9","methylfolate","5-mthf"],"sections":[{"label":"What it does","body":"Carries one-carbon units used to build DNA and RNA and to recycle homocysteine into methionine."},{"label":"Where it acts","body":"Every dividing cell — especially bone marrow (blood cells) and a developing embryo."},{"label":"Food sources","body":"Leafy greens, legumes, asparagus, citrus; folic acid in fortified bread, flour and cereals."},{"label":"Reference values & upper limit","body":"RDA: 400 mcg DFE for adults; 600 mcg DFE in pregnancy. Upper limit: 1,000 mcg/day of folic acid from supplements and fortified food."},{"label":"Too little","body":"Can cause megaloblastic anemia. Low intake around conception raises the risk of neural tube defects."},{"label":"Too much","body":"High folic acid can mask the anemia of vitamin B12 deficiency while nerve damage continues."},{"label":"Interactions","body":"Works closely with vitamin B12. Methotrexate and some anticonvulsants interfere with folate."},{"label":"Known vs. unknown","body":"Folic acid before and in early pregnancy reduces neural tube defects — one of nutrition's clearest public health wins."}],"links":["vitamin-b12","lentils","spinach","blood","cell-interior"],"claims":[{"text":"US public health guidance (CDC, USPSTF) recommends 400 mcg of folic acid daily for people who could become pregnant, to help prevent neural tube defects.","known":"Recommendation based on randomized trials and population fortification data.","unknown":"—","strength":"strong","population":"People who could become pregnant.","sourceOrg":"US Centers for Disease Control and Prevention","sourceTitle":"Folic Acid — Recommendations","sourceDate":"Current revision","exposure":"400 mcg/day folic acid, starting at least 1 month before conception.","limitations":"Higher doses may be advised for those at higher risk — set with a clinician."}],"parent":"group-vitamins","steps":["Folate is absorbed and converted to active forms.","It hands one-carbon units to DNA-building reactions.","With vitamin B12, it recycles homocysteine to methionine.","Dividing cells can now copy DNA correctly."],"image":"t_folate","w":[341.736,239.27,23.042]},{"id":"vitamin-b12","kind":"nutrient","world":"nutrients","title":"Vitamin B12","subtitle":"Water-soluble · cobalamin","tint":"#E5564B","summary":"Needed for nerve function, DNA synthesis and making red blood cells. Found naturally almost only in animal foods.","synonyms":["cobalamin","cyanocobalamin","methylcobalamin","b12"],"sections":[{"label":"What it does","body":"Coenzyme for two enzymes: one recycles homocysteine (with folate), the other processes certain fats and amino acids — important for myelin."},{"label":"Where it acts","body":"Bone marrow, nerves (myelin sheath), brain. The liver stores several years' supply."},{"label":"Food sources","body":"Meat, fish, eggs, dairy; fortified plant drinks, nutritional yeast and cereals."},{"label":"Reference values & upper limit","body":"RDA: 2.4 mcg for adults. No upper limit set."},{"label":"Too little","body":"Can cause anemia, fatigue, numbness and memory problems; nerve damage can become permanent if untreated. Most at risk: vegans without supplements or fortified foods, older adults, and people taking metformin or long-term acid reducers."},{"label":"Too much","body":"No toxicity known."},{"label":"Interactions","body":"Needs stomach acid and intrinsic factor to be absorbed. Metformin and proton-pump inhibitors can reduce absorption."},{"label":"Known vs. unknown","body":"Roles and deficiency risks are established."}],"links":["stomach","nerve","blood","folate","salmon","liver"],"claims":[{"text":"People eating fully plant-based diets need B12 from fortified foods or supplements.","known":"B12 is made by microbes and isn't reliably present in plant foods.","unknown":"—","strength":"established","population":"Vegans and many vegetarians.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin B12 — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-vitamins","steps":["Stomach acid frees B12 from food protein.","It binds intrinsic factor, made in the stomach.","The complex is absorbed at the end of the small intestine (ileum).","B12 is carried in blood and stored in the liver."],"image":"t_vitamin_b12","w":[258.528,191.1,23.042]},{"id":"choline","kind":"nutrient","world":"nutrients","title":"Choline","subtitle":"Essential nutrient · vitamin-like","tint":"#F2B5A0","summary":"Not officially a vitamin, but essential: used to build cell membranes and the neurotransmitter acetylcholine.","synonyms":["phosphatidylcholine","lecithin"],"sections":[{"label":"What it does","body":"Makes phosphatidylcholine for membranes, acetylcholine for nerve signals, and helps the liver export fat."},{"label":"Where it acts","body":"Liver, brain, nerves, every cell membrane."},{"label":"Food sources","body":"Eggs, liver, meat, fish, soybeans, cruciferous vegetables."},{"label":"Reference values & upper limit","body":"Adequate Intake: 550 mg (men), 425 mg (women). Upper limit: 3,500 mg/day."},{"label":"Too little","body":"Can cause fatty liver and muscle damage in controlled studies."},{"label":"Too much","body":"Very high doses can cause fishy body odor, low blood pressure and sweating."},{"label":"Interactions","body":"Shares jobs with folate and B12 in one-carbon metabolism."},{"label":"Known vs. unknown","body":"Essentiality established in 1998. Many people eat below the AI, but health effects of that are not clear."}],"links":["egg","liver","nerve","lecithin","folate"],"claims":[{"text":"The Adequate Intake for choline is 550 mg/day (men) and 425 mg/day (women).","known":"Set by the Institute of Medicine (1998).","unknown":"Too little data for an RDA.","strength":"regulatory","population":"Adults 19+.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Choline — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-vitamins","image":"t_choline","w":[368.489,192.932,23.042]},{"id":"phosphorus","kind":"nutrient","world":"nutrients","title":"Phosphorus","subtitle":"Major mineral · energy & bone","tint":"#F4D35E","summary":"The second most abundant mineral in the body. It's in bone, in DNA, and in ATP — the cell's energy currency.","synonyms":["phosphate","phosphates","phosphoric acid"],"sections":[{"label":"What it does","body":"Partners with calcium in bone; forms the 'P' in ATP; makes up the backbone of DNA and the phospholipids in membranes."},{"label":"Where it acts","body":"Bones and teeth, every cell (ATP, membranes, DNA). Kidneys regulate it."},{"label":"Food sources","body":"Dairy, meat, poultry, fish, eggs, legumes, nuts, whole grains. Phosphate additives in processed foods and colas add more."},{"label":"Reference values & upper limit","body":"RDA: 700 mg for adults. Upper limit: 4,000 mg (to age 70)."},{"label":"Too little","body":"Rare from diet; seen with some medical conditions and long-term antacid overuse."},{"label":"Too much","body":"Mainly a concern with reduced kidney function, where high blood phosphate harms bones and blood vessels."},{"label":"Interactions","body":"Works with calcium and vitamin D. Aluminum-containing antacids bind it."},{"label":"Known vs. unknown","body":"Roles are established. Effects of high phosphate-additive intake in healthy people are still being studied."}],"links":["calcium","bone","energy-metabolism","kidneys","milk"],"claims":[{"text":"The adult RDA for phosphorus is 700 mg/day; the UL is 4,000 mg.","known":"Set by the Institute of Medicine (1997).","unknown":"—","strength":"regulatory","population":"Adults 19–70.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Phosphorus — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-minerals","image":"t_phosphorus","w":[607.868,-32.401,23.042]},{"id":"sodium","kind":"nutrient","world":"nutrients","title":"Sodium","subtitle":"Electrolyte · salt","tint":"#E8E4DA","summary":"Essential for fluid balance and nerve signals — but most people eat far more than they need, mostly from packaged and restaurant food.","synonyms":["salt","sodium chloride","na","sea salt"],"sections":[{"label":"What it does","body":"The main positive ion outside cells. Controls fluid volume and, with potassium, creates the electrical gradient nerves and muscles use."},{"label":"Where it acts","body":"Blood and fluid between cells, nerves, muscles. Kidneys set the balance."},{"label":"Food sources","body":"About 70% of sodium in US diets comes from packaged and restaurant foods: bread, cured meats, pizza, soups, sandwiches. Table salt is ~40% sodium."},{"label":"Reference values & upper limit","body":"Adequate Intake: 1,500 mg. Chronic Disease Risk Reduction intake: reduce if above 2,300 mg/day."},{"label":"Too little","body":"Rare from diet; low blood sodium usually results from illness, medications or drinking excessive water."},{"label":"Too much","body":"Higher intakes raise blood pressure on average, increasing heart disease and stroke risk."},{"label":"Interactions","body":"Higher potassium intake blunts some of sodium's effect on blood pressure."},{"label":"Known vs. unknown","body":"Reducing sodium lowers blood pressure (strong trial evidence). Exact effects at very low intakes are debated."}],"links":["potassium","chloride","hydration","kidneys","nerve","system-circulatory"],"claims":[{"text":"Adults should reduce sodium intake if it's above 2,300 mg per day.","known":"Chronic Disease Risk Reduction intake set by the National Academies based on blood pressure and cardiovascular evidence.","unknown":"Optimal lower bound is debated.","strength":"regulatory","population":"Adults 14+.","sourceOrg":"National Academies of Sciences, Engineering, and Medicine","sourceTitle":"Dietary Reference Intakes for Sodium and Potassium","sourceDate":"2019"},{"text":"Most sodium in the US diet comes from packaged and restaurant foods, not the salt shaker.","known":"Dietary surveys estimate about 70%.","unknown":"Varies by person and country.","strength":"strong","population":"US population.","sourceOrg":"US FDA","sourceTitle":"Sodium in Your Diet","sourceDate":"Current revision","limitations":"US data."}],"parent":"group-minerals","image":"t_sodium","w":[527.608,-171.414,23.042]},{"id":"chloride","kind":"nutrient","world":"nutrients","title":"Chloride","subtitle":"Electrolyte","tint":"#9AD1D4","summary":"Sodium's partner in salt. Helps balance fluids and forms the hydrochloric acid in your stomach.","synonyms":["cl"],"sections":[{"label":"What it does","body":"Main negative ion outside cells; balances fluid and acidity; used to make stomach acid."},{"label":"Where it acts","body":"Blood, stomach, kidneys."},{"label":"Food sources","body":"Almost entirely from salt (sodium chloride); also seaweed, tomatoes, celery."},{"label":"Reference values & upper limit","body":"Adequate Intake: 2.3 g for adults 19–50. Upper limit: 3.6 g."},{"label":"Too little","body":"Rare; can occur with heavy vomiting or some diuretics."},{"label":"Too much","body":"Tracks sodium intake."},{"label":"Interactions","body":"Intake moves with sodium."},{"label":"Known vs. unknown","body":"Roles established."}],"links":["sodium","stomach","hydration"],"claims":[{"text":"The Adequate Intake for chloride is 2.3 g/day for adults 19–50.","known":"Set by the Institute of Medicine (2005).","unknown":"—","strength":"regulatory","population":"Adults 19–50.","sourceOrg":"National Academies (Institute of Medicine)","sourceTitle":"DRIs for Water, Potassium, Sodium, Chloride and Sulfate","sourceDate":"2005"}],"parent":"group-minerals","image":"t_chloride","w":[527.608,-78.738,23.042]},{"id":"zinc","kind":"nutrient","world":"nutrients","title":"Zinc","subtitle":"Trace mineral · immunity & repair","tint":"#A8B4FF","summary":"Needed by about 100 enzymes plus many proteins that read DNA. Important for immunity, wound healing, taste and growth.","synonyms":["zinc gluconate","zinc sulfate","zn"],"sections":[{"label":"What it does","body":"Structural and catalytic part of enzymes; forms 'zinc fingers' that let proteins bind DNA; supports immune cell development."},{"label":"Where it acts","body":"Immune cells, skin, every cell nucleus."},{"label":"Food sources","body":"Oysters (very high), red meat, poultry, beans, pumpkin seeds, cashews, dairy, fortified cereals."},{"label":"Reference values & upper limit","body":"RDA: 11 mg (men), 8 mg (women). Upper limit: 40 mg."},{"label":"Too little","body":"Can impair immunity, wound healing, taste and growth. More common with plant-based diets high in phytates, alcohol use and gut disorders."},{"label":"Too much","body":"Long-term high doses cause copper deficiency. Zinc nasal sprays have been linked to permanent loss of smell."},{"label":"Interactions","body":"High zinc blocks copper absorption. Phytates in whole grains and legumes reduce zinc absorption."},{"label":"Known vs. unknown","body":"Zinc lozenges may shorten colds slightly — evidence is mixed."}],"links":["system-immune","skin","copper","pumpkin-seeds","zinc-oxide"],"claims":[{"text":"Long-term high zinc intake can cause copper deficiency.","known":"Zinc induces a protein in gut cells that traps copper.","unknown":"—","strength":"strong","population":"Adults using supplements.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Zinc — Health Professional Fact Sheet","sourceDate":"Current revision","exposure":"Typically above the UL of 40 mg/day."}],"parent":"group-minerals","image":"t_zinc","w":[527.608,13.937,23.042]},{"id":"copper","kind":"nutrient","world":"nutrients","title":"Copper","subtitle":"Trace mineral","tint":"#D98A4E","summary":"Helps make energy, connective tissue and blood vessels, and helps the body use iron.","synonyms":["cu","cupric"],"sections":[{"label":"What it does","body":"Part of enzymes that produce energy, link collagen and elastin, make melanin, and move iron into hemoglobin."},{"label":"Where it acts","body":"Liver, brain, heart, connective tissue."},{"label":"Food sources","body":"Shellfish, organ meats, nuts, seeds, whole grains, dark chocolate."},{"label":"Reference values & upper limit","body":"RDA: 900 mcg for adults. Upper limit: 10 mg."},{"label":"Too little","body":"Rare; can cause anemia and nerve problems. Excess zinc supplements are a known cause."},{"label":"Too much","body":"Rare from food; can harm the liver."},{"label":"Interactions","body":"High zinc reduces copper absorption."},{"label":"Known vs. unknown","body":"Roles established."}],"links":["zinc","iron","liver"],"claims":[{"text":"The adult RDA for copper is 900 mcg/day; the UL is 10 mg.","known":"Set by the Institute of Medicine (2001).","unknown":"—","strength":"regulatory","population":"Adults 19+.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Copper — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-minerals","image":"t_copper","w":[500.855,-125.076,23.042]},{"id":"manganese","kind":"nutrient","world":"nutrients","title":"Manganese","subtitle":"Trace mineral","tint":"#B9A6FF","summary":"A cofactor for enzymes in bone formation, carbohydrate metabolism and antioxidant defense.","synonyms":["mn"],"sections":[{"label":"What it does","body":"Activates enzymes including manganese superoxide dismutase, the main antioxidant enzyme in mitochondria."},{"label":"Where it acts","body":"Bone, liver, pancreas, mitochondria."},{"label":"Food sources","body":"Whole grains, nuts, legumes, tea, leafy vegetables."},{"label":"Reference values & upper limit","body":"Adequate Intake: 2.3 mg (men), 1.8 mg (women). Upper limit: 11 mg."},{"label":"Too little","body":"Very rare."},{"label":"Too much","body":"Mostly occupational inhalation (welding, mining), which can cause nerve damage. Not a dietary concern for most people."},{"label":"Interactions","body":"Iron and manganese compete for absorption."},{"label":"Known vs. unknown","body":"Roles established; route of exposure matters a lot — a hazard-vs-risk example."}],"links":["oats","hazard-vs-risk","bone"],"claims":[{"text":"Adequate Intake for manganese is 2.3 mg (men) and 1.8 mg (women); the UL is 11 mg.","known":"Set by the Institute of Medicine (2001).","unknown":"—","strength":"regulatory","population":"Adults 19+.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Manganese — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-minerals","image":"t_manganese","w":[420.596,-78.738,23.042]},{"id":"iodine","kind":"nutrient","world":"nutrients","title":"Iodine","subtitle":"Trace mineral · thyroid","tint":"#7FC8F8","summary":"The thyroid builds iodine into thyroid hormones, which set your metabolic rate and are critical for brain development before birth.","synonyms":["iodide","iodized salt","potassium iodide"],"sections":[{"label":"What it does","body":"Becomes part of T4 and T3 thyroid hormones."},{"label":"Where it acts","body":"Thyroid gland; developing brain."},{"label":"Food sources","body":"Iodized salt, seaweed, fish, dairy, eggs. Sea salt and specialty salts usually aren't iodized."},{"label":"Reference values & upper limit","body":"RDA: 150 mcg for adults; 220 mcg in pregnancy, 290 mcg while breastfeeding. Upper limit: 1,100 mcg."},{"label":"Too little","body":"Can cause goiter (enlarged thyroid) and hypothyroidism. Deficiency in pregnancy can impair a child's brain development."},{"label":"Too much","body":"Can also cause thyroid problems. Some seaweed supplements contain very high amounts."},{"label":"Interactions","body":"Selenium is needed to activate thyroid hormone."},{"label":"Known vs. unknown","body":"Iodine deficiency is the world's leading preventable cause of intellectual disability; salt iodization is a major public health success."}],"links":["thyroid","selenium","brain","sodium"],"claims":[{"text":"Iodine deficiency is one of the world's most common preventable causes of brain damage.","known":"Large global programs of salt iodization have reduced it dramatically.","unknown":"—","strength":"established","population":"Global.","sourceOrg":"World Health Organization","sourceTitle":"Iodine deficiency — micronutrient programmes","sourceDate":"Current revision"}],"parent":"group-minerals","image":"t_iodine","w":[554.362,-125.076,23.042]},{"id":"selenium","kind":"nutrient","world":"nutrients","title":"Selenium","subtitle":"Trace mineral","tint":"#F2B5A0","summary":"Built into selenoproteins that protect cells from oxidative damage and activate thyroid hormone.","synonyms":["selenomethionine","se"],"sections":[{"label":"What it does","body":"Part of glutathione peroxidases (antioxidant defense) and deiodinases (thyroid hormone activation)."},{"label":"Where it acts","body":"Thyroid, immune cells, every cell."},{"label":"Food sources","body":"Brazil nuts (one nut can exceed the RDA), seafood, meat, eggs, grains (varies by soil)."},{"label":"Reference values & upper limit","body":"RDA: 55 mcg for adults. Upper limit: 400 mcg."},{"label":"Too little","body":"Rare where soils contain selenium."},{"label":"Too much","body":"Hair and nail loss, garlic breath. Eating several Brazil nuts every day can exceed the upper limit."},{"label":"Interactions","body":"Works with iodine for thyroid function."},{"label":"Known vs. unknown","body":"Large trials (e.g., SELECT) found selenium supplements didn't prevent prostate cancer."}],"links":["thyroid","iodine","brazil-nuts"],"claims":[{"text":"The adult RDA for selenium is 55 mcg/day; the UL is 400 mcg.","known":"Set by the Institute of Medicine (2000).","unknown":"—","strength":"regulatory","population":"Adults 19+.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Selenium — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-minerals","image":"t_selenium","w":[474.102,-171.414,23.042]},{"id":"molybdenum","kind":"nutrient","world":"nutrients","title":"Molybdenum","subtitle":"Trace mineral","tint":"#9AD1D4","summary":"A tiny-amount mineral that four enzymes need to break down sulfur amino acids, purines and some drugs.","synonyms":["mo","molybdate"],"sections":[{"label":"What it does","body":"Cofactor for sulfite oxidase, xanthine oxidase, aldehyde oxidase and mARC."},{"label":"Where it acts","body":"Liver and kidneys."},{"label":"Food sources","body":"Legumes, whole grains, nuts."},{"label":"Reference values & upper limit","body":"RDA: 45 mcg for adults. Upper limit: 2,000 mcg."},{"label":"Too little","body":"Essentially never seen from diet."},{"label":"Too much","body":"Rare."},{"label":"Interactions","body":"—"},{"label":"Known vs. unknown","body":"Essential, but dietary deficiency is not a practical concern."}],"links":["lentils","liver"],"claims":[{"text":"The adult RDA for molybdenum is 45 mcg/day.","known":"Set by the Institute of Medicine (2001).","unknown":"—","strength":"regulatory","population":"Adults 19+.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Molybdenum — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-minerals","image":"t_molybdenum","w":[581.115,-78.738,23.042]},{"id":"chromium","kind":"nutrient","world":"nutrients","title":"Chromium","subtitle":"Trace mineral · debated","tint":"#A8B4FF","summary":"Thought to help insulin work, though whether it's truly essential is debated — EFSA concluded it isn't.","synonyms":["chromium picolinate","cr"],"sections":[{"label":"What it does","body":"Proposed to enhance insulin action; the mechanism is not well established."},{"label":"Where it acts","body":"Blood sugar regulation (proposed)."},{"label":"Food sources","body":"Broccoli, whole grains, meat, potatoes, some spices."},{"label":"Reference values & upper limit","body":"US Adequate Intake: 35 mcg (men), 25 mcg (women) ages 19–50. No upper limit set."},{"label":"Too little","body":"Only seen in people on long-term intravenous nutrition."},{"label":"Too much","body":"Rare reports of kidney and liver problems with supplements."},{"label":"Interactions","body":"—"},{"label":"Known vs. unknown","body":"Supplements for weight loss or blood sugar show little meaningful benefit in most trials. Expert bodies disagree on essentiality."}],"links":["blood-sugar","broccoli","association-vs-evidence"],"claims":[{"text":"EFSA concluded there is no evidence of beneficial effects associated with chromium intake in healthy people, and did not set a reference value.","known":"EFSA's 2014 review of the evidence.","unknown":"US still lists an Adequate Intake.","strength":"regulatory","population":"EU population.","sourceOrg":"European Food Safety Authority","sourceTitle":"Scientific Opinion on Dietary Reference Values for chromium","sourceDate":"2014","limitations":"Expert bodies disagree."}],"parent":"group-minerals","image":"t_chromium","w":[500.855,-32.401,23.042]},{"id":"fluoride","kind":"nutrient","world":"nutrients","title":"Fluoride","subtitle":"Trace mineral · teeth","tint":"#E8E4DA","summary":"Makes tooth enamel more resistant to acid and helps repair early decay.","synonyms":["sodium fluoride","stannous fluoride","fluorine","fluoridated water"],"sections":[{"label":"What it does","body":"Incorporates into enamel as fluorapatite, which resists acid better, and slows bacteria's acid production."},{"label":"Where it acts","body":"Teeth and bones."},{"label":"Food sources","body":"Fluoridated water, toothpaste, tea, seafood."},{"label":"Reference values & upper limit","body":"Adequate Intake: 4 mg (men), 3 mg (women). Upper limit: 10 mg for adults."},{"label":"Too little","body":"Higher risk of tooth decay."},{"label":"Too much","body":"In childhood, excess while teeth form causes dental fluorosis (white marks). Very high long-term exposure can affect bones."},{"label":"Interactions","body":"—"},{"label":"Known vs. unknown","body":"Fluoride toothpaste reduces cavities (strong evidence). Debate continues about water fluoridation levels."}],"links":["mouth","toothpaste","bone","dose-response"],"claims":[{"text":"Fluoride toothpaste reduces tooth decay in children and adolescents compared with non-fluoride toothpaste.","known":"Cochrane review of many randomized trials.","unknown":"—","strength":"strong","population":"Children and adolescents.","sourceOrg":"Cochrane","sourceTitle":"Fluoride toothpastes of different concentrations for preventing dental caries","sourceDate":"2019","exposure":"At least 1,000 ppm fluoride."}],"parent":"group-minerals","image":"t_fluoride","w":[447.349,-125.076,23.042]},{"id":"water","kind":"nutrient","world":"nutrients","title":"Water","subtitle":"The most abundant nutrient","tint":"#7FC8F8","summary":"Makes up about 50–60% of an adult's body weight. It carries nutrients, removes waste, regulates temperature and cushions tissues.","synonyms":["fluid","fluids","drinking water","hydration"],"sections":[{"label":"What it does","body":"Solvent for nearly every reaction, transport medium for blood, coolant through sweat, and lubricant for joints."},{"label":"Where it acts","body":"Everywhere: about two-thirds inside cells, one-third outside."},{"label":"Food sources","body":"Drinks of all kinds (including tea, coffee and milk) plus food — fruits and vegetables are often 80–95% water."},{"label":"Reference values & upper limit","body":"Adequate Intake (total water from food and drink): about 3.7 L (men), 2.7 L (women) per day. Needs vary with heat, activity and body size."},{"label":"Too little","body":"Mild dehydration can cause thirst, headache and reduced performance; severe dehydration is a medical emergency."},{"label":"Too much","body":"Drinking very large amounts quickly can dilute blood sodium (hyponatremia), a risk in long endurance events."},{"label":"Interactions","body":"Balanced together with sodium and potassium."},{"label":"Known vs. unknown","body":"The '8 glasses a day' rule isn't based on strong evidence; thirst works well for most healthy people."}],"links":["hydration","kidneys","sodium","potassium","blood","large-intestine"],"claims":[{"text":"Adequate Intake for total water is about 3.7 L/day for men and 2.7 L/day for women, from all foods and drinks.","known":"Based on median intakes in US surveys.","unknown":"Individual needs vary widely.","strength":"regulatory","population":"Adults 19+.","sourceOrg":"National Academies (Institute of Medicine)","sourceTitle":"DRIs for Water, Potassium, Sodium, Chloride and Sulfate","sourceDate":"2005","limitations":"Not a minimum requirement."}],"parent":"group-macros","image":"t_water","w":[280.174,-144.384,23.042]},{"id":"omega-3","kind":"nutrient","world":"nutrients","title":"Omega-3 Fats","subtitle":"Essential polyunsaturated fats","tint":"#7FC8F8","summary":"A family of polyunsaturated fats. ALA is essential from plants; EPA and DHA come mainly from fish and algae.","synonyms":["omega 3","epa","dha","ala","alpha-linolenic acid","fish oil"],"sections":[{"label":"What it does","body":"Structural part of cell membranes — DHA is concentrated in the brain and retina. EPA and DHA are made into signaling molecules involved in inflammation."},{"label":"Where it acts","body":"Brain, eyes, heart, cell membranes."},{"label":"Food sources","body":"EPA/DHA: salmon, sardines, mackerel, trout, algal oil. ALA: flaxseed, chia, walnuts, canola and soybean oil."},{"label":"Reference values & upper limit","body":"Adequate Intake for ALA: 1.6 g (men), 1.1 g (women). No official RDA for EPA/DHA; many guidelines suggest about two servings of fish a week."},{"label":"Too little","body":"Clinical deficiency is rare."},{"label":"Too much","body":"High-dose fish oil may increase bleeding risk and, in some trials, atrial fibrillation."},{"label":"Interactions","body":"May add to blood-thinning medications."},{"label":"Known vs. unknown","body":"Eating fish is associated with lower heart disease risk; trials of fish-oil supplements in the general population show mixed results."}],"links":["salmon","brain","heart","fat","chia-seeds"],"claims":[{"text":"Most trials of omega-3 supplements in general populations show little or no effect on overall cardiovascular events.","known":"Cochrane review of 86 randomized trials.","unknown":"Effects in specific high-risk groups and at high EPA doses are debated.","strength":"moderate","population":"Adults with and without heart disease.","sourceOrg":"Cochrane","sourceTitle":"Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease","sourceDate":"2020","exposure":"Supplemental EPA/DHA.","limitations":"Trials differ in dose and population."}],"parent":"fat","image":"t_omega_3","w":[105.108,-6.508,23.042]},{"id":"saturated-fat","kind":"nutrient","world":"nutrients","title":"Saturated Fat","subtitle":"Solid-at-room-temperature fats","tint":"#F4D35E","summary":"Fatty acids with no double bonds. Diets high in them raise LDL cholesterol on average.","synonyms":["saturated fats","sat fat","palmitic acid","stearic acid"],"sections":[{"label":"What it does","body":"Provides energy and is part of membranes; the body can make all it needs."},{"label":"Where it acts","body":"Liver (affects LDL clearance), adipose tissue."},{"label":"Food sources","body":"Butter, cheese, fatty meats, coconut and palm oils, many baked goods."},{"label":"Reference values & upper limit","body":"Dietary Guidelines: under 10% of daily calories. WHO: under 10% of energy."},{"label":"Too little","body":"Not a dietary requirement."},{"label":"Too much","body":"Raises LDL cholesterol on average; replacing it with unsaturated fat (not refined carbohydrate) is linked to lower heart disease risk."},{"label":"Interactions","body":"What replaces it matters."},{"label":"Known vs. unknown","body":"LDL-raising effect is well established; effects of individual foods (e.g., dairy) are more nuanced."}],"links":["fat","heart","system-circulatory","olive-oil","correlation-causation"],"claims":[{"text":"Reducing saturated fat for at least two years caused a 17% reduction in combined cardiovascular events.","known":"Cochrane review of 15 randomized trials (~59,000 participants).","unknown":"No clear effect on total mortality; benefit depends on the replacement nutrient.","strength":"moderate","population":"Adults.","sourceOrg":"Cochrane","sourceTitle":"Reduction in saturated fat intake for cardiovascular disease","sourceDate":"2020","limitations":"Trial quality varied."}],"parent":"fat","image":"t_saturated_fat","w":[55.931,-91.684,23.042]},{"id":"trans-fat","kind":"nutrient","world":"nutrients","title":"Trans Fat","subtitle":"Mostly removed from food supplies","tint":"#FF9F6B","summary":"Artificial trans fats from partially hydrogenated oils raise LDL and lower HDL cholesterol. Many countries have now banned them.","synonyms":["trans fats","partially hydrogenated oil","partially hydrogenated oils","phos"],"sections":[{"label":"What it does","body":"No known benefit."},{"label":"Where it acts","body":"Raises LDL and lowers HDL cholesterol."},{"label":"Food sources","body":"Historically margarine, frying fats and baked goods made with partially hydrogenated oils. Small natural amounts occur in dairy and beef."},{"label":"Reference values & upper limit","body":"As low as possible."},{"label":"Too little","body":"—"},{"label":"Too much","body":"Consistently linked with higher heart disease risk."},{"label":"Interactions","body":"—"},{"label":"Known vs. unknown","body":"The US FDA determined in 2015 that partially hydrogenated oils are not Generally Recognized as Safe. WHO has called for global elimination of industrial trans fat."}],"links":["fat","heart","food-processing"],"claims":[{"text":"Partially hydrogenated oils, the main source of artificial trans fat, are no longer Generally Recognized as Safe in the US.","known":"FDA final determination (2015) with compliance dates through 2020.","unknown":"—","strength":"regulatory","population":"US food supply.","sourceOrg":"US FDA","sourceTitle":"Final Determination Regarding Partially Hydrogenated Oils","sourceDate":"2015"}],"parent":"fat","image":"t_trans_fat","w":[154.284,-91.684,23.042]},{"id":"added-sugars","kind":"nutrient","world":"nutrients","title":"Added Sugars","subtitle":"Sugars added during processing","tint":"#F2B5A0","summary":"Sugars and syrups added to foods and drinks — distinct from sugars naturally in whole fruit and milk.","synonyms":["added sugar","sucrose","high fructose corn syrup","hfcs","syrup","honey","free sugars"],"sections":[{"label":"What it does","body":"Provides energy (4 kcal/g) and sweetness, browning, texture and preservation."},{"label":"Where it acts","body":"Mouth (feeds acid-making bacteria), liver (fructose is processed there), blood sugar."},{"label":"Food sources","body":"Sugary drinks are the largest single source in many diets, then desserts, sweets and sweetened cereals."},{"label":"Reference values & upper limit","body":"Dietary Guidelines: under 10% of calories (about 50 g on a 2,000 kcal diet). WHO: under 10% of energy, ideally under 5%. Label Daily Value: 50 g."},{"label":"Too little","body":"No requirement."},{"label":"Too much","body":"Strongly linked with tooth decay. High intakes, especially from drinks, are associated with weight gain and type 2 diabetes."},{"label":"Interactions","body":"Honey and 'natural' syrups count as added sugars too."},{"label":"Known vs. unknown","body":"The tooth-decay link is strong. 'Sugar is toxic' is not an accurate summary — amount and context matter."}],"links":["carbohydrate","mouth","blood-sugar","liver","group-sweeteners","natural-vs-synthetic"],"claims":[{"text":"WHO recommends reducing free sugars to less than 10% of total energy intake, with a further reduction below 5% for additional benefits.","known":"Based on evidence for weight gain and dental caries.","unknown":"The <5% conditional recommendation rests on lower-quality evidence.","strength":"regulatory","population":"Adults and children.","sourceOrg":"World Health Organization","sourceTitle":"Guideline: Sugars intake for adults and children","sourceDate":"2015"}],"parent":"carbohydrate","image":"t_added_sugars","w":[226.535,-79.664,23.042]},{"id":"alcohol","kind":"nutrient","world":"nutrients","title":"Alcohol","subtitle":"Ethanol · not a nutrient you need","tint":"#C0503F","summary":"Ethanol provides about 7 kcal per gram but no essential nutrients. The liver processes it first, at a fixed rate.","synonyms":["ethanol","beer","wine","spirits","drinking"],"sections":[{"label":"What it does","body":"Acts on the brain as a depressant; converted by the liver to acetaldehyde (a carcinogen) and then acetate."},{"label":"Where it acts","body":"Brain, liver, stomach, heart."},{"label":"Food sources","body":"Beer, wine, spirits."},{"label":"Reference values & upper limit","body":"Dietary Guidelines: if adults drink, limit to 2 drinks or fewer a day for men and 1 or fewer for women. Not recommended to start for health."},{"label":"Too little","body":"Not a requirement."},{"label":"Too much","body":"Raises risks of liver disease, several cancers, high blood pressure, injuries and dependence."},{"label":"Interactions","body":"Interacts with many medications; reduces thiamin absorption."},{"label":"Known vs. unknown","body":"Alcoholic beverages are classified as carcinogenic to humans (IARC Group 1). Earlier 'moderate drinking is protective' findings are increasingly attributed to study biases."}],"links":["liver","brain","thiamin","hazard-vs-risk","correlation-causation","sleep"],"claims":[{"text":"Alcoholic beverages are classified as carcinogenic to humans.","known":"IARC Group 1, sufficient evidence for cancers including mouth, throat, esophagus, liver, colorectum and female breast.","unknown":"Risk at very low intake is small and debated.","strength":"established","population":"Humans.","sourceOrg":"International Agency for Research on Cancer (WHO)","sourceTitle":"IARC Monographs Volume 100E","sourceDate":"2012","exposure":"Risk increases with amount consumed.","limitations":"Hazard classification describes strength of evidence, not size of risk."}],"parent":"liver","level":"nutrient","image":"t_alcohol","w":[-609.886,549.541,23.042]},{"id":"caffeine","kind":"nutrient","world":"nutrients","title":"Caffeine","subtitle":"Stimulant","tint":"#B07A4F","summary":"Blocks adenosine — a molecule that builds up while you're awake and makes you feel sleepy.","synonyms":["coffee","tea","energy drinks","espresso"],"sections":[{"label":"What it does","body":"Blocks adenosine receptors in the brain, increasing alertness. Effects peak in 30–60 minutes; its half-life is about 3–7 hours."},{"label":"Where it acts","body":"Brain, heart, kidneys (mild diuretic effect)."},{"label":"Food sources","body":"Coffee, tea, cola, energy drinks, chocolate, some medications."},{"label":"Reference values & upper limit","body":"FDA: up to 400 mg/day is not generally associated with negative effects for healthy adults. Lower limits are advised in pregnancy."},{"label":"Too little","body":"Not a requirement."},{"label":"Too much","body":"Jitteriness, fast heart rate, poor sleep. Concentrated powders and pure liquid caffeine can be dangerous."},{"label":"Interactions","body":"Late-day caffeine can disrupt sleep even if you fall asleep fine."},{"label":"Known vs. unknown","body":"Moderate coffee intake is associated with neutral-to-lower risk for several diseases in observational studies."}],"links":["brain","sleep","hydration","dose-response"],"claims":[{"text":"For healthy adults, up to 400 mg of caffeine a day is not generally associated with dangerous, negative effects.","known":"FDA consumer guidance based on scientific reviews.","unknown":"Sensitivity varies widely.","strength":"regulatory","population":"Healthy adults; not pregnancy.","sourceOrg":"US FDA","sourceTitle":"Spilling the Beans: How Much Caffeine Is Too Much?","sourceDate":"2018","exposure":"About 4–5 cups of brewed coffee."}],"parent":"brain","level":"nutrient","image":"t_caffeine","w":[599.539,-388.632,23.042]},{"id":"system-reproductive","kind":"body","world":"body","title":"Reproductive System","subtitle":"Hormones · reproduction","tint":"#F2A0B0","summary":"Organs and hormones involved in reproduction, puberty and the menstrual cycle. Its hormones also affect bone, muscle, mood and metabolism.","synonyms":["reproduction","menstrual cycle","period","ovaries","testes","pregnancy","fertility"],"sections":[{"label":"Hormone links","body":"Estrogen and testosterone help maintain bone density and muscle; the pituitary gland in the brain coordinates them."},{"label":"Nutrition links","body":"Folate before and in early pregnancy reduces neural tube defects; menstruation increases iron needs; iodine needs rise in pregnancy."},{"label":"When to get help","body":"Pregnancy, fertility, cycle changes and symptoms are best discussed with a qualified clinician. This atlas is educational only."}],"links":["system-endocrine","folate","iron","iodine","bone","calcium"],"claims":[{"text":"Menstruating women aged 19–50 have a higher iron RDA (18 mg) than men (8 mg) because of iron lost in menstrual blood.","known":"Set by the Institute of Medicine (2001).","unknown":"Individual losses vary widely.","strength":"regulatory","population":"Adults 19–50.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Iron — Health Professional Fact Sheet","sourceDate":"Current revision","limitations":"Status requires lab testing."}],"parent":"universe","level":"system","pos":[0.5,0.56],"image":"t_system_reproductive","w":[-344.762,708.377,23.042]},{"id":"group-produce","kind":"group","world":"food","title":"Fruits & Vegetables","subtitle":"Plants you eat whole","tint":"#6FCF7F","summary":"Mostly water, plus fiber, potassium, vitamin C, folate and thousands of plant compounds.","synonyms":[],"sections":[],"links":["fiber","potassium","vitamin-c"],"claims":[],"parent":"hub-food","image":"t_group_produce","w":[-503.588,2.268,154.032]},{"id":"group-protein-foods","kind":"group","world":"food","title":"Protein Foods","subtitle":"Animal & plant","tint":"#FF8C6B","summary":"Meat, fish, eggs, legumes and soy — each package of protein comes with different fats, minerals and fiber.","synonyms":[],"sections":[],"links":["protein","iron","vitamin-b12"],"claims":[],"parent":"hub-food","image":"t_group_protein_foods","w":[-205.313,2.268,126.924]},{"id":"group-grains","kind":"group","world":"food","title":"Grains & Starches","subtitle":"Staple energy","tint":"#F4B860","summary":"Seeds of grasses and starchy tubers that supply most of the world's energy. Whole grains keep the bran and germ.","synonyms":[],"sections":[],"links":["carbohydrate","fiber","thiamin"],"claims":[],"parent":"hub-food","image":"t_group_grains","w":[-331.726,-197.602,92.248]},{"id":"group-nuts","kind":"group","world":"food","title":"Nuts, Seeds & Oils","subtitle":"Concentrated fats","tint":"#F4D35E","summary":"Energy-dense foods rich in unsaturated fats, vitamin E and minerals like magnesium.","synonyms":[],"sections":[],"links":["fat","vitamin-e","magnesium"],"claims":[],"parent":"hub-food","image":"t_group_nuts","w":[-330.533,218.204,105.373]},{"id":"group-dairy","kind":"group","world":"food","title":"Dairy & Alternatives","subtitle":"Milk, yogurt, cheese","tint":"#E8E4DA","summary":"A major source of calcium, protein, B12 and riboflavin. Fortified plant drinks vary widely — check the label.","synonyms":[],"sections":[],"links":["calcium","protein","riboflavin"],"claims":[],"parent":"hub-food","image":"t_group_dairy","w":[-513.837,234.749,61.356]},{"id":"apple","kind":"food","world":"food","title":"Apple","subtitle":"Fruit","tint":"#E5564B","summary":"A crunchy package of water, natural sugars and soluble fiber (pectin), much of it close to the skin.","synonyms":["apples"],"sections":[{"label":"Notable for","body":"Fiber (especially pectin), vitamin C and polyphenols in the skin."},{"label":"Whole vs juice","body":"Juicing removes most fiber; whole fruit is more filling and slows sugar absorption."}],"links":["fiber","pectin","vitamin-c","carbohydrate"],"claims":[{"text":"A medium apple with skin provides about 4 g of fiber.","known":"Measured food composition data.","unknown":"Peeling removes part of the fiber.","strength":"established","population":"General population.","sourceOrg":"USDA Agricultural Research Service","sourceTitle":"FoodData Central (SR Legacy)","sourceDate":"2019"}],"parent":"group-produce","image":"t_apple","w":[-530.341,17.714,23.042]},{"id":"orange","kind":"food","world":"food","title":"Orange","subtitle":"Citrus fruit","tint":"#FFA94D","summary":"One medium orange covers most adults' vitamin C needs for the day.","synonyms":["oranges","citrus"],"sections":[{"label":"Notable for","body":"Vitamin C, folate, potassium and fiber."},{"label":"Iron link","body":"Eating vitamin C-rich fruit with plant iron sources boosts iron absorption."}],"links":["vitamin-c","folate","potassium","iron","citric-acid"],"claims":[{"text":"One medium orange provides about 70 mg of vitamin C.","known":"Listed in the NIH food-source table.","unknown":"Content varies by variety and storage.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin C Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"group-produce","image":"t_orange","w":[-476.835,-74.962,23.042]},{"id":"avocado","kind":"food","world":"food","title":"Avocado","subtitle":"Fruit · high in fat","tint":"#9FD86B","summary":"Unusual for a fruit: most of its energy comes from monounsaturated fat. It's also rich in fiber and potassium.","synonyms":["avocados","guacamole"],"sections":[{"label":"Notable for","body":"Monounsaturated fat, fiber, potassium, folate, vitamin K and pantothenic acid."},{"label":"Absorption","body":"Its fat helps absorb carotenoids from other vegetables eaten with it."}],"links":["fat","fiber","potassium","folate","pantothenic-acid","vitamin-k"],"claims":[{"text":"Most of the fat in avocado is monounsaturated.","known":"Measured fatty-acid composition.","unknown":"Health effects depend on the overall diet.","strength":"established","population":"General population.","sourceOrg":"USDA Agricultural Research Service","sourceTitle":"FoodData Central (SR Legacy)","sourceDate":"2019"}],"parent":"group-produce","image":"t_avocado","w":[-476.835,17.714,23.042]},{"id":"blueberries","kind":"food","world":"food","title":"Blueberries","subtitle":"Berry","tint":"#7F8CFF","summary":"Their deep color comes from anthocyanins, a family of plant pigments under active study.","synonyms":["blueberry","berries"],"sections":[{"label":"Notable for","body":"Fiber, vitamin C, vitamin K, manganese and anthocyanins."},{"label":"'Superfood'?","body":"Superfood is a marketing word, not a scientific category. Blueberries are a healthy fruit — like many others."}],"links":["fiber","vitamin-c","vitamin-k","manganese","superfood-myth"],"claims":[{"text":"Raw blueberries provide about 2.4 g of fiber per 100 g.","known":"Measured food composition data.","unknown":"Claims about specific health effects of blueberry polyphenols remain under study.","strength":"established","population":"General population.","sourceOrg":"USDA Agricultural Research Service","sourceTitle":"FoodData Central (SR Legacy)","sourceDate":"2019"}],"parent":"group-produce","image":"t_blueberries","w":[-450.082,-28.624,23.042]},{"id":"kiwi","kind":"food","world":"food","title":"Kiwifruit","subtitle":"Fruit","tint":"#9FD86B","summary":"Gram for gram, one of the richest common fruits in vitamin C.","synonyms":["kiwi"],"sections":[{"label":"Notable for","body":"Vitamin C, vitamin K, fiber and potassium."}],"links":["vitamin-c","vitamin-k","fiber"],"claims":[{"text":"One kiwifruit provides about 64 mg of vitamin C.","known":"Listed in the NIH food-source table.","unknown":"Content varies by size and ripeness.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin C Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"group-produce","image":"t_kiwi","w":[-610.601,64.052,23.042]},{"id":"kale","kind":"food","world":"food","title":"Kale","subtitle":"Leafy brassica","tint":"#4CAF6A","summary":"A cabbage-family green rich in vitamin K, vitamin C, carotenoids and calcium that's absorbed relatively well.","synonyms":["collards"],"sections":[{"label":"Notable for","body":"Vitamin K, vitamin C, vitamin A (as carotenoids), calcium, potassium."},{"label":"Warfarin note","body":"Very high in vitamin K, which interacts with the blood thinner warfarin. People taking it should follow their clinician's dietary advice."}],"links":["vitamin-k","vitamin-c","vitamin-a","calcium"],"claims":[{"text":"Leafy greens such as kale are among the richest food sources of vitamin K.","known":"Listed in the NIH food-source table.","unknown":"People taking warfarin should keep vitamin K intake consistent and talk to their clinician.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin K Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"group-produce","image":"t_kale","w":[-396.576,64.052,23.042]},{"id":"broccoli","kind":"food","world":"food","title":"Broccoli","subtitle":"Brassica vegetable","tint":"#6FCF7F","summary":"A cruciferous vegetable with vitamin C, vitamin K, folate, fiber and sulfur compounds called glucosinolates.","synonyms":["broccolini"],"sections":[{"label":"Notable for","body":"Vitamin C, vitamin K, folate, fiber, potassium."},{"label":"Cooking","body":"Steaming keeps more vitamin C than long boiling."}],"links":["vitamin-c","vitamin-k","folate","fiber","chromium"],"claims":[{"text":"Broccoli is a good source of vitamin C.","known":"Listed in the NIH food-source table.","unknown":"Long cooking and storage reduce vitamin C.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin C Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"group-produce","image":"t_broccoli","w":[-450.082,64.052,23.042]},{"id":"carrot","kind":"food","world":"food","title":"Carrot","subtitle":"Root vegetable","tint":"#FF9F43","summary":"Orange from beta-carotene, which your body can convert into vitamin A.","synonyms":["carrots"],"sections":[{"label":"Notable for","body":"Beta-carotene (provitamin A), fiber, vitamin K, potassium."},{"label":"Myth check","body":"Carrots support normal vision because of vitamin A, but won't give you night vision — that story was WWII propaganda."}],"links":["vitamin-a","fiber","beta-carotene"],"claims":[{"text":"Carrots supply beta-carotene, which the body can convert into vitamin A.","known":"Provitamin A carotenoids are well characterized.","unknown":"Conversion efficiency differs between people.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin A and Carotenoids Fact Sheet","sourceDate":"Current revision"}],"parent":"group-produce","image":"t_carrot","w":[-557.094,64.052,23.042]},{"id":"tomato","kind":"food","world":"food","title":"Tomato","subtitle":"Fruit used as a vegetable","tint":"#E5564B","summary":"Rich in vitamin C, potassium and lycopene — a red carotenoid that's absorbed better from cooked tomatoes.","synonyms":["tomatoes","lycopene"],"sections":[{"label":"Notable for","body":"Vitamin C, potassium, folate, lycopene."},{"label":"Processing helps","body":"Heat and a little fat make lycopene more available — tomato sauce is a good source."}],"links":["vitamin-c","potassium","fat","food-processing"],"claims":[{"text":"Raw tomatoes are about 95% water.","known":"Measured food composition data.","unknown":"Varies with variety.","strength":"established","population":"General population.","sourceOrg":"USDA Agricultural Research Service","sourceTitle":"FoodData Central (SR Legacy)","sourceDate":"2019"}],"parent":"group-produce","image":"t_tomato","w":[-503.588,-121.3,23.042]},{"id":"potato","kind":"food","world":"food","title":"Potato","subtitle":"Starchy tuber","tint":"#D9B26F","summary":"A staple starch that's also one of the biggest potassium sources in many diets, especially with the skin.","synonyms":["potatoes"],"sections":[{"label":"Inside 100 g baked, with skin","body":"About 93 kcal, 21 g carbohydrate, 2.2 g fiber and 535 mg potassium (USDA)."},{"label":"Preparation","body":"Frying adds fat and calories; cooling cooked potatoes increases resistant starch."}],"links":["potassium","carbohydrate","vitamin-c","vitamin-b6","fiber"],"claims":[{"text":"Potatoes baked with their skin are among the top food sources of potassium.","known":"Listed in the NIH food-source table.","unknown":"Boiling leaches some potassium into the water.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Potassium Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"group-grains","image":"t_potato","w":[-304.973,-182.156,23.042]},{"id":"sweet-potato","kind":"food","world":"food","title":"Sweet Potato","subtitle":"Starchy root","tint":"#FF8C42","summary":"Orange varieties are among the richest common sources of beta-carotene.","synonyms":["yam","sweet potatoes"],"sections":[{"label":"Notable for","body":"Beta-carotene, fiber, potassium, vitamin C, manganese."}],"links":["vitamin-a","fiber","potassium","biotin"],"claims":[{"text":"Baked sweet potato is one of the richest food sources of provitamin A.","known":"Listed at the top of the NIH food-source table.","unknown":"Conversion to vitamin A varies.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin A and Carotenoids Fact Sheet","sourceDate":"Current revision"}],"parent":"group-grains","image":"t_sweet_potato","w":[-385.232,-228.494,23.042]},{"id":"oats","kind":"food","world":"food","title":"Oats","subtitle":"Whole grain","tint":"#E0C08A","summary":"A whole grain with beta-glucan, a soluble fiber that forms a gel and can lower LDL cholesterol.","synonyms":["oatmeal","porridge","rolled oats"],"sections":[{"label":"Notable for","body":"Beta-glucan fiber, manganese, magnesium, thiamin, protein."},{"label":"Label claim","body":"The FDA allows a heart-health claim for foods with enough oat beta-glucan as part of a diet low in saturated fat and cholesterol."}],"links":["fiber","manganese","magnesium","thiamin","carbohydrate"],"claims":[{"text":"Soluble fiber from whole oats, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.","known":"FDA-authorized health claim based on trials showing LDL cholesterol reduction with about 3 g/day of oat beta-glucan.","unknown":"Effect size varies between people.","strength":"regulatory","population":"Adults.","sourceOrg":"US FDA","sourceTitle":"21 CFR 101.81 — Soluble fiber from certain foods and risk of coronary heart disease","sourceDate":"1997, amended","exposure":"About 3 g beta-glucan per day.","limitations":"Claim requires specific amounts per serving."}],"parent":"group-grains","image":"t_oats","w":[-358.479,-182.156,23.042]},{"id":"rice","kind":"food","world":"food","title":"Rice","subtitle":"Grain · white & brown","tint":"#F2EBDD","summary":"Feeds more than half the world. Brown rice keeps the bran and germ; white rice is milled and often enriched.","synonyms":["white rice","brown rice"],"sections":[{"label":"Brown vs white","body":"Brown rice has more fiber, magnesium and B vitamins. White rice is easier to digest and cooks faster."},{"label":"Arsenic note","body":"Rice can take up inorganic arsenic from soil and water. Cooking in extra water and draining reduces it; varying grains is sensible."}],"links":["carbohydrate","thiamin","magnesium","fiber","hazard-vs-risk"],"claims":[{"text":"Brown rice keeps the bran and germ, so it contains more fiber than white rice.","known":"Measured food composition data.","unknown":"Enriched white rice has some B vitamins and iron added back.","strength":"established","population":"General population.","sourceOrg":"USDA Agricultural Research Service","sourceTitle":"FoodData Central (SR Legacy)","sourceDate":"2019"}],"parent":"group-grains","image":"t_rice","w":[-331.726,-228.494,23.042]},{"id":"whole-wheat-bread","kind":"food","world":"food","title":"Bread","subtitle":"Wheat · whole & refined","tint":"#D9A15F","summary":"One of the biggest sources of both fiber and sodium in many diets, depending on the loaf.","synonyms":["bread","whole grain bread","wheat","gluten"],"sections":[{"label":"Whole vs refined","body":"Whole-wheat flour keeps the bran (fiber) and germ (vitamin E, B vitamins). Refined flour is usually enriched with iron, B vitamins and folic acid."},{"label":"Gluten","body":"A protein network that gives dough stretch. People with celiac disease must avoid it; for others, avoiding gluten has no proven benefit."}],"links":["fiber","carbohydrate","sodium","folate","iron"],"claims":[{"text":"Whole grains contain the bran, germ and endosperm; refined grains keep mainly the endosperm.","known":"Standard definition used in US guidelines.","unknown":"'Multigrain' or 'wheat' on a label does not guarantee whole grain.","strength":"established","population":"General population.","sourceOrg":"US Department of Agriculture & HHS","sourceTitle":"Dietary Guidelines for Americans, 2020–2025","sourceDate":"2020"}],"parent":"group-grains","image":"t_whole_wheat_bread","w":[-278.22,-228.494,23.042]},{"id":"quinoa","kind":"food","world":"food","title":"Quinoa","subtitle":"Pseudo-grain seed","tint":"#E0C08A","summary":"A seed cooked like a grain, with more protein than most grains and all essential amino acids.","synonyms":[],"sections":[{"label":"Notable for","body":"Protein, fiber, magnesium, manganese, folate."}],"links":["protein","magnesium","fiber"],"claims":[{"text":"Cooked quinoa provides about 4 g of protein and 3 g of fiber per 100 g.","known":"Measured food composition data.","unknown":"Amounts vary with cooking water.","strength":"established","population":"General population.","sourceOrg":"USDA Agricultural Research Service","sourceTitle":"FoodData Central (SR Legacy)","sourceDate":"2019"}],"parent":"group-grains","image":"t_quinoa","w":[-331.726,-135.818,23.042]},{"id":"chickpeas","kind":"food","world":"food","title":"Chickpeas","subtitle":"Legume","tint":"#E0B070","summary":"The base of hummus and falafel: protein, fiber, folate and manganese.","synonyms":["garbanzo","hummus"],"sections":[{"label":"Notable for","body":"Protein, fiber, folate, manganese, iron, vitamin B6."}],"links":["protein","fiber","folate","vitamin-b6"],"claims":[{"text":"Cooked chickpeas provide about 9 g of protein and 8 g of fiber per 100 g.","known":"Measured food composition data.","unknown":"Canned versions can contain added sodium.","strength":"established","population":"General population.","sourceOrg":"USDA Agricultural Research Service","sourceTitle":"FoodData Central (SR Legacy)","sourceDate":"2019"}],"parent":"group-protein-foods","image":"t_chickpeas","w":[-218.69,-67.239,23.042]},{"id":"black-beans","kind":"food","world":"food","title":"Beans","subtitle":"Legumes","tint":"#7A5C8F","summary":"Black, kidney, pinto and more: among the most fiber-rich foods you can eat.","synonyms":["beans","kidney beans","pinto beans","black beans"],"sections":[{"label":"Notable for","body":"Fiber, protein, folate, potassium, magnesium, iron."},{"label":"Safety","body":"Raw or undercooked kidney beans contain a lectin that causes severe stomach upset; proper boiling destroys it."},{"label":"Gas","body":"Fermentable fibers feed gut bacteria, producing gas; tolerance usually improves with regular intake."}],"links":["fiber","protein","folate","potassium","microbiome","food-safety"],"claims":[{"text":"Cooked black beans provide about 9 g of protein and 9 g of fiber per 100 g.","known":"Measured food composition data.","unknown":"Canned versions can contain added sodium.","strength":"established","population":"General population.","sourceOrg":"USDA Agricultural Research Service","sourceTitle":"FoodData Central (SR Legacy)","sourceDate":"2019"}],"parent":"group-protein-foods","image":"t_black_beans","w":[-191.937,-20.901,23.042]},{"id":"tofu","kind":"food","world":"food","title":"Tofu & Soy","subtitle":"Soybean curd","tint":"#F2EBDD","summary":"Pressed soy curd; calcium-set tofu is one of the best plant sources of calcium.","synonyms":["soy","edamame","soybeans"],"sections":[{"label":"Notable for","body":"Complete protein, calcium (if calcium-set), iron, manganese."},{"label":"Soy myths","body":"Normal amounts of soy foods haven't been shown to harm hormone health in human studies."}],"links":["protein","calcium","iron","choline"],"claims":[{"text":"Tofu made with calcium sulfate can be a significant source of calcium.","known":"Listed in the NIH food-source table.","unknown":"Check the label: tofu made with other coagulants has much less calcium.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Calcium Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"group-protein-foods","image":"t_tofu","w":[-138.43,-20.901,23.042]},{"id":"egg","kind":"food","world":"food","title":"Egg","subtitle":"Whole egg","tint":"#F4E3B0","summary":"High-quality protein, plus choline, vitamin B12, vitamin D and selenium — mostly in the yolk.","synonyms":["eggs","egg yolk"],"sections":[{"label":"Notable for","body":"Protein, choline, B12, riboflavin, selenium, vitamin D."},{"label":"Cholesterol","body":"Dietary cholesterol has a smaller effect on blood cholesterol than once thought for most people; guidelines no longer set a numerical limit but advise keeping intake low within a healthy pattern."},{"label":"Safety","body":"Cook eggs until firm to reduce Salmonella risk, especially for pregnant people, young children and older adults."}],"links":["protein","choline","vitamin-b12","vitamin-d","selenium","biotin","food-safety"],"claims":[{"text":"One large hard-boiled egg provides about 147 mg of choline.","known":"Listed in the NIH food-source table.","unknown":"Most choline is in the yolk.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Choline Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"group-protein-foods","image":"t_egg","w":[-272.196,-67.239,23.042]},{"id":"chicken","kind":"food","world":"food","title":"Chicken","subtitle":"Poultry","tint":"#F2B5A0","summary":"Lean breast meat is very high in protein and niacin.","synonyms":["poultry","chicken breast","turkey"],"sections":[{"label":"Notable for","body":"Protein, niacin, vitamin B6, selenium, phosphorus."},{"label":"Safety","body":"Cook to 74 °C (165 °F). Don't wash raw chicken — it splashes bacteria around the kitchen."}],"links":["protein","niacin","vitamin-b6","selenium","food-safety"],"claims":[{"text":"Poultry should be cooked to an internal temperature of 165 °F (74 °C).","known":"Kills Salmonella and Campylobacter.","unknown":"Color alone is not a reliable sign of doneness — use a thermometer.","strength":"regulatory","population":"General population.","sourceOrg":"USDA Food Safety and Inspection Service","sourceTitle":"Safe Minimum Internal Temperature Chart","sourceDate":"Current revision"}],"parent":"group-protein-foods","image":"t_chicken","w":[-218.69,25.437,23.042]},{"id":"sardines","kind":"food","world":"food","title":"Sardines","subtitle":"Small oily fish","tint":"#9AB8D4","summary":"Canned with their soft bones, they deliver calcium along with omega-3 fats and vitamin D.","synonyms":["sardine","anchovies","mackerel"],"sections":[{"label":"Notable for","body":"Omega-3, calcium (bones), vitamin D, B12, selenium."}],"links":["omega-3","calcium","vitamin-d","vitamin-b12"],"claims":[{"text":"Canned sardines eaten with their soft bones are a good source of calcium.","known":"Listed in the NIH food-source table.","unknown":"Boneless versions provide much less.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Calcium Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"group-protein-foods","image":"t_sardines","w":[-298.949,-20.901,23.042]},{"id":"beef","kind":"food","world":"food","title":"Red Meat","subtitle":"Beef, lamb, pork","tint":"#C0503F","summary":"A rich source of heme iron, zinc and B12. Processed meats are a separate evidence story.","synonyms":["beef","steak","lamb","pork","processed meat","bacon","ham"],"sections":[{"label":"Notable for","body":"Protein, heme iron, zinc, vitamin B12, selenium."},{"label":"Evidence","body":"IARC classifies processed meat as Group 1 (carcinogenic) and red meat as Group 2A (probably carcinogenic) for colorectal cancer. Hazard class isn't risk size: each 50 g/day of processed meat is associated with about an 18% relative increase in colorectal cancer risk."}],"links":["iron","zinc","vitamin-b12","saturated-fat","sodium-nitrite","hazard-vs-risk","absolute-risk"],"claims":[{"text":"Processed meat is classified as carcinogenic to humans (Group 1); red meat as probably carcinogenic (Group 2A).","known":"IARC working group review of 800+ studies.","unknown":"Mechanisms are not fully defined; absolute risk increase is modest.","strength":"established","population":"Humans.","sourceOrg":"International Agency for Research on Cancer (WHO)","sourceTitle":"IARC Monographs Volume 114 — Red meat and processed meat","sourceDate":"2015 (published 2018)","exposure":"About 18% higher relative risk of colorectal cancer per 50 g/day of processed meat.","limitations":"Classification reflects strength of evidence, not size of risk."}],"parent":"group-protein-foods","image":"t_beef","w":[-245.443,-20.901,23.042]},{"id":"milk","kind":"food","world":"food","title":"Milk","subtitle":"Dairy","tint":"#F2EBDD","summary":"Provides calcium, protein, riboflavin, B12, potassium and — when fortified — vitamin D.","synonyms":["dairy","cow's milk","lactose"],"sections":[{"label":"Notable for","body":"Calcium, protein, riboflavin, B12, potassium, phosphorus, iodine."},{"label":"Lactose","body":"Most adults worldwide produce less lactase after childhood; many tolerate small amounts, yogurt or lactose-free milk."},{"label":"Plant drinks","body":"Soy drinks are closest in protein; others vary. Check for calcium, vitamin D and B12 fortification."}],"links":["calcium","protein","riboflavin","vitamin-b12","vitamin-d","iodine","phosphorus"],"claims":[{"text":"One cup of milk provides about 300 mg of calcium.","known":"Listed in the NIH food-source table.","unknown":"Plant milks vary — check whether they are fortified.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Calcium Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"group-dairy","image":"t_milk","w":[-487.084,219.303,23.042]},{"id":"yogurt","kind":"food","world":"food","title":"Yogurt","subtitle":"Fermented dairy","tint":"#F2EBDD","summary":"Milk fermented by bacteria that convert lactose to lactic acid — easier for many lactose-sensitive people.","synonyms":["yoghurt","greek yogurt","kefir"],"sections":[{"label":"Notable for","body":"Protein, calcium, B12, riboflavin; live cultures in many products."},{"label":"Sugar","body":"Flavored yogurts can contain a lot of added sugar — check the label."}],"links":["calcium","protein","fermented-foods","added-sugars","probiotics"],"claims":[{"text":"Plain low-fat yogurt is among the richest food sources of calcium.","known":"Listed in the NIH food-source table.","unknown":"Flavored yogurts can contain much added sugar.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Calcium Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"group-dairy","image":"t_yogurt","w":[-513.837,265.641,23.042]},{"id":"cheese","kind":"food","world":"food","title":"Cheese","subtitle":"Concentrated dairy","tint":"#F4D35E","summary":"Concentrated milk protein and fat with lots of calcium — and often a lot of sodium.","synonyms":["cheddar","parmesan"],"sections":[{"label":"Notable for","body":"Calcium, protein, B12, vitamin K2 in some aged cheeses; saturated fat and sodium."}],"links":["calcium","protein","saturated-fat","sodium","vitamin-k"],"claims":[{"text":"Hard cheeses such as cheddar are concentrated sources of calcium.","known":"Listed in the NIH food-source table.","unknown":"Many cheeses are also high in sodium and saturated fat.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Calcium Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"group-dairy","image":"t_cheese","w":[-540.59,219.303,23.042]},{"id":"almonds","kind":"food","world":"food","title":"Almonds","subtitle":"Tree nut","tint":"#D9A15F","summary":"One of the richest food sources of vitamin E, with magnesium, fiber and unsaturated fat.","synonyms":["almond","nuts","tree nuts"],"sections":[{"label":"Notable for","body":"Vitamin E, magnesium, fiber, riboflavin, calcium, unsaturated fat."},{"label":"Allergy","body":"Tree nuts are a major allergen that must be declared on US labels."}],"links":["vitamin-e","magnesium","fat","fiber","riboflavin"],"claims":[{"text":"A 1-ounce serving of dry-roasted almonds provides about 6.8 mg of vitamin E.","known":"Listed in the NIH food-source table.","unknown":"Values vary by processing.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin E Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"group-nuts","image":"t_almonds","w":[-351.936,218.204,23.042]},{"id":"walnuts","kind":"food","world":"food","title":"Walnuts","subtitle":"Tree nut","tint":"#B07A4F","summary":"The nut highest in ALA, the plant omega-3 fat.","synonyms":["walnut"],"sections":[{"label":"Notable for","body":"ALA omega-3, copper, manganese, magnesium."}],"links":["omega-3","copper","manganese"],"claims":[{"text":"A 1-ounce serving of walnuts provides about 2.6 g of the omega-3 fat ALA.","known":"Listed in the NIH food-source 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supplement."}],"links":["magnesium","iron","copper","caffeine","association-vs-evidence"],"claims":[{"text":"Dark chocolate with 70–85% cacao contains about 80 mg of caffeine per 100 g.","known":"Measured food composition data.","unknown":"Amounts vary by brand and cacao content.","strength":"established","population":"General population.","sourceOrg":"USDA Agricultural Research Service","sourceTitle":"FoodData Central (SR Legacy)","sourceDate":"2019"}],"parent":"group-nuts","image":"t_dark_chocolate","w":[-325.183,171.866,23.042]},{"id":"mushrooms","kind":"food","world":"food","title":"Mushrooms","subtitle":"Fungi","tint":"#C9B79C","summary":"Not plants at all. UV-exposed mushrooms are one of the only non-animal sources of vitamin D.","synonyms":["mushroom"],"sections":[{"label":"Notable for","body":"Riboflavin, niacin, selenium, copper; vitamin D2 when UV-treated."}],"links":["vitamin-d","riboflavin","niacin","selenium"],"claims":[{"text":"Mushrooms exposed to UV light contain vitamin D2.","known":"Listed in the NIH food-source table.","unknown":"Mushrooms not exposed to UV contain very little vitamin D.","strength":"established","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin D Fact Sheet for Health Professionals","sourceDate":"Current revision"}],"parent":"group-produce","image":"t_mushrooms","w":[-530.341,-74.962,23.042]},{"id":"garlic","kind":"food","world":"food","title":"Garlic & Onion","subtitle":"Alliums","tint":"#F2EBDD","summary":"Flavor bombs whose sulfur compounds form when cells are cut — the same chemistry that makes onions sting your eyes.","synonyms":["garlic","onion","onions","allium"],"sections":[{"label":"How the sting works","body":"Cutting an onion releases enzymes that make a volatile sulfur compound; it reaches your eyes and triggers tears."},{"label":"Evidence","body":"Garlic supplements may modestly lower blood pressure in some trials; evidence for other claims is limited."}],"links":["fiber","microbiome","association-vs-evidence"],"claims":[{"text":"Garlic supplements may slightly lower blood pressure; evidence on cholesterol is mixed.","known":"Summarized from clinical trials by NIH.","unknown":"Garlic supplements may raise bleeding risk with blood thinners.","strength":"limited","population":"General population.","sourceOrg":"NIH National Center for Complementary and Integrative Health","sourceTitle":"Garlic","sourceDate":"Current revision"}],"parent":"group-produce","image":"t_garlic","w":[-423.329,17.714,23.042]},{"id":"fermented-foods","kind":"food","world":"food","title":"Fermented Foods","subtitle":"Microbes at work","tint":"#9FD86B","summary":"Yogurt, kefir, kimchi, sauerkraut, miso and more — foods transformed by microbes.","synonyms":["kimchi","sauerkraut","miso","kombucha","fermentation"],"sections":[{"label":"How it works","body":"Microbes convert sugars into acids, gases or alcohol, preserving the food and changing its flavor."},{"label":"Evidence","body":"A small randomized study found a high-fermented-food diet increased microbiome diversity. Bigger studies are needed."}],"links":["microbiome","yogurt","probiotics","food-processing"],"claims":[{"text":"In a 10-week study, a diet high in fermented foods increased gut microbiome diversity and lowered several inflammatory markers.","known":"A small randomized study in 36 healthy adults.","unknown":"Small and short; long-term health outcomes were not measured.","strength":"emerging","population":"General population.","sourceOrg":"Wastyk et al., Cell","sourceTitle":"Gut-microbiota-targeted diets modulate human immune status","sourceDate":"2021"}],"parent":"group-foodsafety","image":"t_fermented_foods","w":[-538.522,-245.75,23.042]},{"id":"potassium-sorbate","kind":"ingredient","world":"ingredients","title":"Potassium Sorbate","subtitle":"Preservative · E202","tint":"#A8B4FF","summary":"The potassium salt of sorbic acid. Slows mold and yeast in cheese, baked goods, wine and cosmetics.","synonyms":["sorbic acid","e202","e200","sorbate"],"sections":[{"label":"Job","body":"Inhibits mold and yeast growth, especially in slightly acidic foods."},{"label":"How the body handles it","body":"Metabolized much like other fatty acids, to carbon dioxide and water."},{"label":"Safety context","body":"Evaluated by JECFA and EFSA, which set an Acceptable Daily Intake. Skin sensitivity is occasionally reported in cosmetics."}],"links":["group-preservatives","food-safety","adi","hazard-vs-risk"],"claims":[{"text":"EFSA set a group ADI of 11 mg/kg body weight per day for sorbic acid and potassium sorbate.","known":"Based on re-evaluation of toxicity studies.","unknown":"—","strength":"regulatory","population":"General population.","sourceOrg":"European Food Safety Authority","sourceTitle":"Re-evaluation of sorbic acid (E 200) and potassium sorbate (E 202) as food additives","sourceDate":"2015, revised 2019","limitations":"ADI is a lifetime safety benchmark, not a threshold of harm."}],"parent":"group-preservatives","image":"t_potassium_sorbate","w":[-99.386,619.443,23.042]},{"id":"calcium-propionate","kind":"ingredient","world":"ingredients","title":"Calcium Propionate","subtitle":"Preservative · E282","tint":"#A8B4FF","summary":"Keeps bread from molding. Propionic acid is also made naturally in your colon when bacteria ferment fiber.","synonyms":["propionate","e282","propionic acid","e280"],"sections":[{"label":"Job","body":"Inhibits mold and rope-forming bacteria in baked goods."},{"label":"Natural link","body":"Propionate is one of the short-chain fatty acids gut bacteria produce from fiber — another reason 'chemical-sounding' doesn't mean foreign."}],"links":["group-preservatives","whole-wheat-bread","fiber","natural-vs-synthetic"],"claims":[{"text":"EFSA concluded propionic acid and its salts are of no safety concern at reported use levels and did not need a numerical ADI.","known":"EFSA re-evaluation.","unknown":"—","strength":"regulatory","population":"General population.","sourceOrg":"European Food Safety Authority","sourceTitle":"Re-evaluation of propionic acid (E 280) and its salts (E 281–283)","sourceDate":"2014"}],"parent":"group-preservatives","image":"t_calcium_propionate","w":[-72.633,573.106,23.042]},{"id":"sodium-nitrite","kind":"ingredient","world":"ingredients","title":"Sodium Nitrite","subtitle":"Curing agent · E250","tint":"#E5564B","summary":"Gives cured meats their pink color and blocks Clostridium botulinum — but can form nitrosamines, especially with high-heat cooking.","synonyms":["nitrite","nitrites","e250","nitrate","e252","celery powder"],"sections":[{"label":"Job","body":"Prevents botulism in cured meats, adds color and flavor."},{"label":"The trade-off","body":"In processed meat, nitrite can form N-nitroso compounds, which are part of why IARC classifies processed meat as carcinogenic."},{"label":"'Uncured' labels","body":"Products 'cured with celery powder' still contain nitrite — from a plant source. Natural-sounding isn't the same as different."},{"label":"Vegetables","body":"Most dietary nitrate comes from vegetables like spinach and beets, where vitamin C and polyphenols reduce nitrosamine formation."}],"links":["beef","hazard-vs-risk","natural-vs-synthetic","food-safety"],"claims":[{"text":"Ingested nitrate or nitrite under conditions that result in endogenous nitrosation is probably carcinogenic to humans (Group 2A).","known":"IARC review.","unknown":"Effects depend heavily on the food matrix.","strength":"established","population":"Humans.","sourceOrg":"International Agency for Research on Cancer (WHO)","sourceTitle":"IARC Monographs Volume 94","sourceDate":"2010","exposure":"Mainly processed meat.","limitations":"Hazard classification, not a measure of risk size."}],"parent":"group-preservatives","image":"t_sodium_nitrite","w":[-99.386,526.768,23.042]},{"id":"sulfites","kind":"ingredient","world":"ingredients","title":"Sulfites","subtitle":"Preservative · E220–228","tint":"#A8B4FF","summary":"Used in wine, dried fruit and some foods. Can trigger reactions in some people with asthma, so they must be declared.","synonyms":["sulfur dioxide","sulphites","e220","sodium metabisulfite"],"sections":[{"label":"Job","body":"Antimicrobial and antioxidant; keeps dried fruit bright."},{"label":"Sensitivity","body":"A small portion of people, especially with asthma, react to sulfites. US labels must declare ≥10 ppm."}],"links":["group-preservatives","food-safety"],"claims":[{"text":"US labels must declare sulfites at 10 ppm or more, because they can trigger reactions in some people with asthma.","known":"US labeling regulation.","unknown":"Most people tolerate sulfites without problems.","strength":"regulatory","population":"General population.","sourceOrg":"US FDA","sourceTitle":"21 CFR 101.100","sourceDate":"Current revision"}],"parent":"group-preservatives","image":"t_sulfites","w":[-152.892,526.768,23.042]},{"id":"mono-diglycerides","kind":"ingredient","world":"ingredients","title":"Mono- & Diglycerides","subtitle":"Emulsifier · E471","tint":"#F4D35E","summary":"Fat molecules with one or two fatty acids instead of three — the body digests them like other fats.","synonyms":["e471","monoglycerides","diglycerides"],"sections":[{"label":"Job","body":"Keep bread soft, ice cream smooth and spreads stable."},{"label":"Digestion","body":"Made during normal fat digestion too."}],"links":["fat","group-emulsifiers"],"claims":[{"text":"FDA lists mono- and diglycerides as Generally Recognized as Safe (GRAS).","known":"US regulation 21 CFR 184.1505.","unknown":"—","strength":"regulatory","population":"General population.","sourceOrg":"US FDA","sourceTitle":"21 CFR 184.1505","sourceDate":"Current revision"}],"parent":"group-emulsifiers","image":"t_mono_diglycerides","w":[74.271,420.237,23.042]},{"id":"carrageenan","kind":"ingredient","world":"ingredients","title":"Carrageenan","subtitle":"Seaweed gel · E407","tint":"#9FD86B","summary":"Extracted from red seaweed; thickens dairy, plant drinks and desserts. Debated, with ongoing research.","synonyms":["e407","irish moss"],"sections":[{"label":"Job","body":"Gels and stabilizes, keeping proteins suspended."},{"label":"The debate","body":"Some lab and animal studies raise questions about gut inflammation; food-grade carrageenan is distinct from degraded poligeenan. EFSA kept it authorized but asked for more data."}],"links":["group-thickeners","association-vs-evidence","microbiome"],"claims":[{"text":"EFSA found no adverse effects at reported use levels but considered its temporary ADI of 75 mg/kg bw/day provisional pending more data.","known":"EFSA re-evaluation.","unknown":"Effects in people with inflammatory bowel conditions.","strength":"limited","population":"General population.","sourceOrg":"European Food Safety Authority","sourceTitle":"Re-evaluation of carrageenan (E 407) and processed Eucheuma seaweed (E 407a)","sourceDate":"2018","limitations":"Data gaps acknowledged by EFSA."}],"parent":"group-thickeners","image":"t_carrageenan","w":[-60.262,725.212,23.042]},{"id":"guar-gum","kind":"ingredient","world":"ingredients","title":"Guar Gum","subtitle":"Thickener · E412","tint":"#9FD86B","summary":"A fiber from guar beans that thickens at tiny amounts — and counts as soluble fiber.","synonyms":["e412","guar"],"sections":[{"label":"Job","body":"Thickening and stabilizing sauces, ice cream and gluten-free baking."}],"links":["fiber","group-thickeners"],"claims":[{"text":"FDA lists guar gum as Generally Recognized as Safe (GRAS) within specified use limits.","known":"US regulation 21 CFR 184.1339.","unknown":"—","strength":"regulatory","population":"General population.","sourceOrg":"US FDA","sourceTitle":"21 CFR 184.1339","sourceDate":"Current revision"}],"parent":"group-thickeners","image":"t_guar_gum","w":[-6.756,725.212,23.042]},{"id":"pectin","kind":"ingredient","world":"ingredients","title":"Pectin","subtitle":"Gelling agent · E440","tint":"#9FD86B","summary":"The soluble fiber in fruit cell walls that sets jam.","synonyms":["e440"],"sections":[{"label":"Job","body":"Forms gels with sugar and acid."}],"links":["apple","fiber","group-thickeners"],"claims":[{"text":"FDA lists pectin as Generally Recognized as Safe (GRAS).","known":"US regulation 21 CFR 184.1588.","unknown":"—","strength":"regulatory","population":"General population.","sourceOrg":"US FDA","sourceTitle":"21 CFR 184.1588","sourceDate":"Current revision"}],"parent":"group-thickeners","image":"t_pectin","w":[-33.509,678.874,23.042]},{"id":"modified-starch","kind":"ingredient","world":"ingredients","title":"Modified Starch","subtitle":"Thickener · E1400s","tint":"#9FD86B","summary":"Starch treated so it survives freezing, heat or acid. 'Modified' refers to processing, not genetic modification.","synonyms":["modified food starch","e1422"],"sections":[{"label":"Job","body":"Thickens and stabilizes sauces, soups and fillings."}],"links":["carbohydrate","group-thickeners","food-processing"],"claims":[{"text":"'Food starch-modified' is an FDA-regulated additive; 'modified' refers to physical or chemical treatment, not genetic engineering.","known":"US regulation 21 CFR 172.892.","unknown":"—","strength":"regulatory","population":"General population.","sourceOrg":"US FDA","sourceTitle":"21 CFR 172.892","sourceDate":"Current revision"}],"parent":"group-thickeners","image":"t_modified_starch","w":[-33.509,771.55,23.042]},{"id":"sucralose","kind":"ingredient","world":"ingredients","title":"Sucralose","subtitle":"Sweetener · E955","tint":"#F2B5A0","summary":"About 600 times sweeter than sugar, made from sucrose. Mostly passes through the body unabsorbed.","synonyms":["e955","splenda"],"sections":[{"label":"How it works","body":"Chlorine atoms replace three hydroxyl groups on sugar, so taste receptors detect it but enzymes don't break it down."},{"label":"Evidence","body":"Approved by FDA and EFSA. Research continues on effects on gut microbes and heated use; findings so far are mixed."}],"links":["group-sweeteners","adi","added-sugars"],"claims":[{"text":"FDA's ADI for sucralose is 5 mg/kg body weight per day.","known":"Set after review of more than 110 studies.","unknown":"Long-term microbiome effects.","strength":"regulatory","population":"General population.","sourceOrg":"US FDA","sourceTitle":"Aspartame and Other Sweeteners in Food","sourceDate":"Current revision"}],"parent":"group-sweeteners","image":"t_sucralose","w":[32.368,526.768,23.042]},{"id":"steviol-glycosides","kind":"ingredient","world":"ingredients","title":"Stevia","subtitle":"Steviol glycosides · E960","tint":"#9FD86B","summary":"Purified sweet compounds from the stevia plant, 200–400× sweeter than sugar.","synonyms":["stevia","e960","rebaudioside","reb a"],"sections":[{"label":"Natural vs approved","body":"Highly purified steviol glycosides are approved; whole-leaf and crude extracts are not approved as sweeteners in the US — a nice example that 'natural' isn't a safety category."}],"links":["group-sweeteners","natural-vs-synthetic","adi"],"claims":[{"text":"JECFA set an ADI for steviol glycosides of 4 mg/kg body weight per day (as steviol).","known":"JECFA evaluation.","unknown":"—","strength":"regulatory","population":"General population.","sourceOrg":"Joint FAO/WHO Expert Committee on Food Additives","sourceTitle":"Evaluation of steviol glycosides","sourceDate":"2008"}],"parent":"group-sweeteners","image":"t_steviol_glycosides","w":[85.875,526.768,23.042]},{"id":"erythritol","kind":"ingredient","world":"ingredients","title":"Erythritol","subtitle":"Sugar alcohol · E968","tint":"#F2B5A0","summary":"A sugar alcohol with almost no calories. A 2023 observational study raised questions about clotting risk that are still being investigated.","synonyms":["e968","sugar alcohol","polyols","xylitol","sorbitol"],"sections":[{"label":"How it works","body":"Mostly absorbed then excreted unchanged in urine."},{"label":"Open question","body":"An association between blood erythritol and cardiovascular events was reported; causation is not established and the body also makes erythritol."},{"label":"Digestion","body":"Sugar alcohols in large amounts can cause bloating or diarrhea."}],"links":["group-sweeteners","correlation-causation","association-vs-evidence"],"claims":[{"text":"Higher blood erythritol levels were associated with major cardiovascular events in an observational study.","known":"Witkowski et al. studied cohorts plus lab platelet experiments.","unknown":"Whether dietary erythritol causes events; reverse causation possible.","strength":"emerging","population":"Adults mostly at elevated cardiovascular risk.","sourceOrg":"Witkowski et al., Nature Medicine","sourceTitle":"The artificial sweetener erythritol and cardiovascular event risk","sourceDate":"2023","limitations":"Observational; blood levels reflect diet and body production."}],"parent":"group-sweeteners","image":"t_erythritol","w":[112.628,573.106,23.042]},{"id":"acesulfame-k","kind":"ingredient","world":"ingredients","title":"Acesulfame K","subtitle":"Sweetener · E950","tint":"#F2B5A0","summary":"About 200× sweeter than sugar; often blended with other sweeteners. Excreted unchanged.","synonyms":["acesulfame potassium","ace-k","e950"],"sections":[{"label":"Approval","body":"Approved by FDA and EFSA. Both set an ADI of 15 mg/kg bw/day; EFSA's 2025 re-evaluation raised its earlier 9 mg/kg figure to 15."}],"links":["group-sweeteners","adi"],"claims":[{"text":"FDA set an acceptable daily intake for acesulfame potassium of 15 mg per kg of body weight.","known":"Based on toxicology studies with a safety margin.","unknown":"An ADI is a lifetime intake level, not a threshold of harm.","strength":"regulatory","population":"General population.","sourceOrg":"US FDA","sourceTitle":"Aspartame and Other Sweeteners in Food","sourceDate":"Current revision"}],"parent":"group-sweeteners","image":"t_acesulfame_k","w":[59.121,573.106,23.042]},{"id":"red-40","kind":"ingredient","world":"ingredients","title":"Allura Red (Red 40)","subtitle":"Synthetic color · E129","tint":"#FF4D6D","summary":"A common synthetic red dye. A UK study linked some color mixes with hyperactivity in some children; the EU now requires a warning label.","synonyms":["red 40","e129","allura red","fd&c red 40"],"sections":[{"label":"Regulation","body":"EU products containing it carry a warning: 'may have an adverse effect on activity and attention in children'. US FDA permits it without warning."},{"label":"Evidence","body":"The Southampton study found small effects for mixtures with sodium benzoate; regulators interpreted it differently."}],"links":["group-colorants","sodium-benzoate","natural-vs-synthetic"],"claims":[{"text":"Mixtures of certain artificial colors plus sodium benzoate increased hyperactive behavior in some children in a randomized trial.","known":"McCann et al. (Southampton study).","unknown":"Clinical significance; which individual colors matter.","strength":"limited","population":"3- and 8–9-year-olds in the UK.","sourceOrg":"McCann et al., The Lancet","sourceTitle":"Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children","sourceDate":"2007","limitations":"Small effect sizes; tested mixtures."}],"parent":"group-colorants","image":"t_red_40","w":[-171.732,447.872,23.042]},{"id":"carmine","kind":"ingredient","world":"ingredients","title":"Carmine","subtitle":"Insect-derived red · E120","tint":"#C0203F","summary":"A natural red made from cochineal insects. Natural, but a known allergen for some people — and not vegan.","synonyms":["cochineal","e120","carminic acid"],"sections":[],"links":["group-colorants","natural-vs-synthetic"],"claims":[{"text":"US food and cosmetic labels must name carmine or cochineal extract, because it can cause severe allergic reactions in some people.","known":"US regulation 21 CFR 73.100 (since 2011).","unknown":"—","strength":"regulatory","population":"General population.","sourceOrg":"US FDA","sourceTitle":"21 CFR 73.100","sourceDate":"2011"}],"parent":"group-colorants","image":"t_carmine","w":[-144.979,401.535,23.042]},{"id":"beta-carotene","kind":"ingredient","world":"ingredients","title":"Beta-Carotene","subtitle":"Color & provitamin A · E160a","tint":"#FF9F43","summary":"The orange pigment of carrots, used as a color — and converted by your body into vitamin A.","synonyms":["e160a","carotene"],"sections":[],"links":["vitamin-a","carrot","group-colorants"],"claims":[{"text":"High-dose beta-carotene supplements increased lung cancer risk in smokers in large trials; beta-carotene from food has not shown this.","known":"Two large randomized trials (ATBC and CARET).","unknown":"Applies to supplements in smokers and asbestos-exposed workers.","strength":"strong","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin A and Carotenoids Fact Sheet","sourceDate":"Current revision"}],"parent":"group-colorants","image":"t_beta_carotene","w":[-198.485,401.535,23.042]},{"id":"msg","kind":"ingredient","world":"ingredients","title":"MSG","subtitle":"Flavor enhancer · E621","tint":"#FFB347","summary":"Monosodium glutamate: the same glutamate found in tomatoes, parmesan and mushrooms. 'Chinese restaurant syndrome' hasn't held up in controlled studies.","synonyms":["monosodium glutamate","e621","glutamate","umami"],"sections":[{"label":"Chemistry","body":"Your gut can't tell glutamate from MSG apart from glutamate in food."},{"label":"History","body":"Fears trace to a 1968 letter. Double-blind studies haven't consistently reproduced symptoms at normal intakes."},{"label":"Sodium","body":"MSG has about a third of the sodium of table salt."}],"links":["group-acids","sodium","tomato","cheese","natural-vs-synthetic"],"claims":[{"text":"FDA considers MSG generally recognized as safe; studies have not been able to consistently trigger reactions in people who report sensitivity.","known":"FDA review and controlled trials.","unknown":"Some people may have mild, short-lived symptoms after large doses without food.","strength":"regulatory","population":"General population.","sourceOrg":"US FDA","sourceTitle":"Questions and Answers on Monosodium glutamate (MSG)","sourceDate":"Current revision"}],"parent":"group-acids","image":"t_msg","w":[-6.756,423.968,23.042]},{"id":"deodorant","kind":"product","world":"care","title":"Deodorant & Antiperspirant","subtitle":"Odor vs sweat","tint":"#7FC8F8","summary":"Deodorants reduce odor-causing bacteria and mask smell; antiperspirants use aluminum salts to temporarily plug sweat ducts.","synonyms":["antiperspirant","aluminum","aluminium chlorohydrate"],"sections":[{"label":"Why sweat smells","body":"Fresh sweat is nearly odorless; skin bacteria break down compounds in apocrine sweat into smelly molecules."},{"label":"Aluminum claims","body":"The American Cancer Society and NCI report no convincing evidence linking antiperspirants to breast cancer."}],"links":["skin","hazard-vs-risk","group-care-ingredients"],"claims":[{"text":"There is no convincing evidence linking antiperspirants or deodorants to breast cancer.","known":"Reviews of available studies.","unknown":"Research is limited in size.","strength":"moderate","population":"Adults.","sourceOrg":"US National Cancer Institute","sourceTitle":"Antiperspirants/Deodorants and Breast Cancer","sourceDate":"Current revision","limitations":"Few high-quality studies."}],"parent":"hub-care","image":"t_deodorant","w":[-383.733,-552.244,23.042]},{"id":"moisturizer","kind":"product","world":"care","title":"Moisturizer","subtitle":"Water in, water kept","tint":"#7FC8F8","summary":"Combines humectants that attract water, emollients that smooth, and occlusives that seal water in.","synonyms":["lotion","cream","moisturiser"],"sections":[{"label":"Three jobs","body":"Humectants (glycerin, hyaluronic acid), emollients (oils, esters), occlusives (petrolatum, dimethicone)."},{"label":"Practical","body":"Applying right after bathing, on damp skin, traps more water."}],"links":["glycerin","petrolatum","dimethicone","skin-barrier","skin"],"claims":[{"text":"Dermatologists advise applying moisturizer right after bathing to help trap water in the skin.","known":"Expert clinical guidance.","unknown":"—","strength":"moderate","population":"General population.","sourceOrg":"American Academy of Dermatology","sourceTitle":"Dermatologists' tips for relieving dry skin","sourceDate":"Current revision"}],"parent":"hub-care","image":"t_moisturizer","w":[-400.888,-613.282,23.042]},{"id":"soap","kind":"product","world":"care","title":"Soap & Cleansers","subtitle":"Lifting oil off skin","tint":"#7FC8F8","summary":"Surfactants surround oils and dirt so water can rinse them away. Plain soap and water remove germs from hands very effectively.","synonyms":["hand soap","body wash","cleanser","hand washing","antibacterial soap"],"sections":[{"label":"How it works","body":"One end of a surfactant loves water, the other loves oil; together they lift grime and microbes off skin."},{"label":"Antibacterial soap","body":"The FDA found no evidence consumer antibacterial soaps work better than plain soap, and removed triclosan and 18 other ingredients from them in 2016."},{"label":"Practical","body":"Wash for at least 20 seconds."}],"links":["sodium-lauryl-sulfate","skin-barrier","skin","shampoo"],"claims":[{"text":"There isn't enough science to show over-the-counter antibacterial soaps are better at preventing illness than washing with plain soap and water.","known":"FDA rule after manufacturers failed to show safety and benefit.","unknown":"—","strength":"regulatory","population":"Consumer products (not healthcare settings).","sourceOrg":"US FDA","sourceTitle":"Antibacterial Soap? You Can Skip It, Use Plain Soap and Water","sourceDate":"2016"}],"parent":"hub-care","image":"t_soap","w":[-447.33,-448.043,23.042]},{"id":"toothpaste","kind":"product","world":"care","title":"Toothpaste","subtitle":"Fluoride + gentle abrasives","tint":"#7FC8F8","summary":"The key ingredient is fluoride. Mild abrasives remove plaque; detergents foam; flavors make it pleasant.","synonyms":["fluoride toothpaste"],"sections":[{"label":"Practical","body":"Brush twice daily with fluoride toothpaste; spit, don't rinse, to leave fluoride on teeth."},{"label":"Kids","body":"A rice-grain smear under 3, a pea-sized amount for ages 3–6."}],"links":["fluoride","mouth","sodium-lauryl-sulfate"],"claims":[{"text":"Fluoride toothpaste helps prevent tooth decay.","known":"Supported by systematic reviews of trials.","unknown":"Young children need only a small amount and should be supervised.","strength":"established","population":"General population.","sourceOrg":"US Centers for Disease Control and Prevention","sourceTitle":"Community Water Fluoridation / About Fluoride","sourceDate":"Current revision"}],"parent":"hub-care","image":"t_toothpaste","w":[-509.458,-435.394,23.042]},{"id":"petrolatum","kind":"ingredient","world":"ingredients","title":"Petrolatum","subtitle":"Occlusive","tint":"#E8E4DA","summary":"Petroleum jelly forms a seal that reduces water loss from skin by more than 98% — one of the most effective occlusives known.","synonyms":["petroleum jelly","vaseline","mineral oil"],"sections":[{"label":"Purity","body":"Cosmetic-grade petrolatum is highly refined; concerns relate to impurities in unrefined grades."}],"links":["moisturizer","skin-barrier","natural-vs-synthetic"],"claims":[{"text":"FDA permits petrolatum at 30–100% as an over-the-counter skin protectant.","known":"US OTC skin protectant monograph.","unknown":"—","strength":"regulatory","population":"General population.","sourceOrg":"US FDA","sourceTitle":"Skin Protectant Drug Products for OTC Human Use (21 CFR 347)","sourceDate":"Current revision"}],"parent":"group-care-ingredients","image":"t_petrolatum","w":[-500.896,-505.906,23.042]},{"id":"fragrance","kind":"ingredient","world":"ingredients","title":"Fragrance","subtitle":"Scent mixture","tint":"#B9A6FF","summary":"A single word on a label that can stand for dozens of scent compounds. One of the most common causes of cosmetic skin allergy.","synonyms":["parfum","perfume","essential oils"],"sections":[{"label":"Allergy","body":"Natural essential oils can be just as allergenic as synthetic fragrances. EU rules require declaring 26+ common fragrance allergens above set levels."}],"links":["skin","natural-vs-synthetic"],"claims":[{"text":"US cosmetic labels may list 'fragrance' without naming each scent ingredient.","known":"US labeling rules.","unknown":"MoCRA (2022) directs FDA to require labeling of fragrance allergens; the rule is still being developed.","strength":"regulatory","population":"General population.","sourceOrg":"US FDA","sourceTitle":"Fragrances in Cosmetics","sourceDate":"Current revision"}],"parent":"group-care-ingredients","image":"t_fragrance","w":[-527.649,-552.244,23.042]},{"id":"hyaluronic-acid","kind":"ingredient","world":"ingredients","title":"Hyaluronic Acid","subtitle":"Humectant","tint":"#7FC8F8","summary":"A molecule your skin makes naturally that holds large amounts of water.","synonyms":["sodium hyaluronate","hyaluronan"],"sections":[],"links":["moisturizer","glycerin","skin"],"claims":[{"text":"Hyaluronic acid is a natural part of skin and helps it hold water; its amount in skin declines with age.","known":"Laboratory and physiological research.","unknown":"Evidence that topical products reverse skin aging is limited.","strength":"moderate","population":"General population.","sourceOrg":"Papakonstantinou et al., Dermato-Endocrinology","sourceTitle":"Hyaluronic acid: A key molecule in skin aging","sourceDate":"2012"}],"parent":"group-care-ingredients","image":"t_hyaluronic_acid","w":[-474.143,-552.244,23.042]},{"id":"retinol","kind":"ingredient","world":"ingredients","title":"Retinoids","subtitle":"Vitamin A on skin","tint":"#FF9F43","summary":"Vitamin A derivatives that speed skin cell turnover. Prescription tretinoin has the strongest evidence for acne and sun damage.","synonyms":["retinol topical","tretinoin","retinal","adapalene"],"sections":[{"label":"Caution","body":"Can irritate and increase sun sensitivity. Oral retinoids and high-dose vitamin A are not for pregnancy."}],"links":["vitamin-a","skin","uv","sunscreen"],"claims":[{"text":"Topical retinoids are recommended as a core treatment for acne.","known":"Clinical guideline based on trials.","unknown":"Prescription retinoids are not recommended in pregnancy.","strength":"strong","population":"General population.","sourceOrg":"American Academy of Dermatology (Zaenglein et al., JAAD)","sourceTitle":"Guidelines of care for the management of acne vulgaris","sourceDate":"2016"}],"parent":"group-care-ingredients","image":"t_retinol","w":[-500.896,-598.582,23.042]},{"id":"aerobic","kind":"movement","world":"movement","title":"Aerobic Activity","subtitle":"Cardio","tint":"#FF9F6B","summary":"Rhythmic movement — walking, cycling, swimming — that raises heart rate and trains the heart, lungs and muscles to use oxygen.","synonyms":["cardio","running","cycling","swimming","exercise"],"sections":[{"label":"How much","body":"At least 150–300 minutes of moderate or 75–150 of vigorous activity a week for adults."},{"label":"Something beats nothing","body":"Benefits start with small amounts — even short walks count."}],"links":["heart","lungs","energy-metabolism","blood-sugar","sleep","walking"],"claims":[{"text":"Adults should do 150–300 minutes a week of moderate-intensity aerobic activity, or 75–150 minutes of vigorous activity.","known":"Based on a systematic review by the Physical Activity Guidelines Advisory Committee.","unknown":"Optimal amounts for specific outcomes.","strength":"strong","population":"Adults 18–64.","sourceOrg":"US Department of Health and Human Services","sourceTitle":"Physical Activity Guidelines for Americans, 2nd edition","sourceDate":"2018"}],"parent":"hub-movement","steps":["Muscles demand more ATP.","Heart rate and breathing rise to deliver oxygen.","Over weeks, the heart pumps more per beat and muscles grow more mitochondria.","Resting heart rate often falls."],"image":"t_aerobic","w":[371.285,-505.596,23.042]},{"id":"strength-training","kind":"movement","world":"movement","title":"Strength Training","subtitle":"Resistance exercise","tint":"#FF6A4D","summary":"Working muscles against resistance. Builds and maintains muscle, bone and tendon strength at any age.","synonyms":["resistance training","weights","lifting","weightlifting"],"sections":[{"label":"How much","body":"Muscle-strengthening activities for all major muscle groups on 2 or more days a week."},{"label":"Progression","body":"Increase load gradually — tendons adapt more slowly than muscles."}],"links":["muscle","bone","tendons","protein","recovery","knee"],"claims":[{"text":"Adults should do muscle-strengthening activities involving all major muscle groups on 2 or more days a week.","known":"Physical Activity Guidelines evidence review.","unknown":"—","strength":"strong","population":"Adults 18+.","sourceOrg":"US Department of Health and Human Services","sourceTitle":"Physical Activity Guidelines for Americans, 2nd edition","sourceDate":"2018"}],"parent":"hub-movement","steps":["Muscle fibers are loaded close to their limit.","Mechanical tension signals muscle protein synthesis.","With protein and rest, fibers thicken.","Bone and tendon adapt to load more slowly."],"image":"t_strength_training","w":[466.39,-560.505,23.042]},{"id":"walking","kind":"movement","world":"movement","title":"Walking","subtitle":"The underrated exercise","tint":"#FFB347","summary":"Weight-bearing, joint-friendly and free. More daily steps are associated with lower mortality up to a plateau.","synonyms":["steps","step count","10000 steps"],"sections":[{"label":"The 10,000 myth","body":"10,000 steps began as a 1960s marketing slogan. Benefits in studies tend to plateau around 6,000–8,000 steps for older adults and 8,000–10,000 for younger adults."}],"links":["aerobic","bone","knee","heart"],"claims":[{"text":"More daily steps are associated with lower all-cause mortality, leveling off around 6,000–8,000 steps (60+) and 8,000–10,000 (under 60).","known":"Meta-analysis of 15 cohorts (~47,000 adults).","unknown":"Observational — fitter people walk more.","strength":"moderate","population":"Adults 18+.","sourceOrg":"Paluch et al., The Lancet Public Health","sourceTitle":"Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts","sourceDate":"2022","limitations":"Observational."}],"parent":"hub-movement","image":"t_walking","w":[466.39,-450.688,23.042]},{"id":"flexibility","kind":"movement","world":"movement","title":"Balance & Mobility","subtitle":"Moving well for life","tint":"#A8B4FF","summary":"Balance training reduces falls in older adults — one of the biggest causes of injury later in life.","synonyms":["stretching","yoga","balance","tai chi"],"sections":[{"label":"Evidence","body":"Exercise programs with balance components reduce fall rates in older adults (Cochrane)."},{"label":"Stretching myth","body":"Stretching before exercise hasn't been shown to prevent most injuries."}],"links":["knee","tendons","muscle"],"claims":[{"text":"Exercise programs, especially those including balance training, reduce the rate of falls in older adults living in the community.","known":"Cochrane systematic review of 108 trials.","unknown":"Benefits depend on doing the program regularly.","strength":"strong","population":"Adults, especially older adults.","sourceOrg":"Cochrane (Sherrington et al.)","sourceTitle":"Exercise for preventing falls in older people living in the community","sourceDate":"2019"}],"parent":"hub-movement","image":"t_flexibility","w":[402.987,-450.688,23.042]},{"id":"dose-response","kind":"concept","world":"concepts","title":"The Dose Makes the Poison","subtitle":"Dose & exposure","tint":"#A8B4FF","summary":"Almost anything can be harmful at a high enough dose — and almost anything can be harmless at a low one.","synonyms":["dose","exposure","paracelsus","toxic dose"],"sections":[{"label":"Examples","body":"Water, vitamin A, iron and caffeine are essential or harmless at normal intakes and harmful at extreme ones."},{"label":"Units matter","body":"A substance at parts per billion is a very different situation from grams per day."},{"label":"Route matters","body":"Eating, breathing in and skin contact lead to very different exposures."}],"links":["hazard-vs-risk","adi","vitamin-a","iron","water","caffeine"],"claims":[{"text":"Toxicity depends on the dose: the same substance can be harmless at a low dose and harmful at a high one.","known":"A core principle of toxicology.","unknown":"Some people are more sensitive than others.","strength":"established","population":"General population.","sourceOrg":"US National Library of Medicine","sourceTitle":"ToxTutor: Dose and Dose Response","sourceDate":"Current revision"}],"parent":"group-thinking","image":"t_dose_response","w":[-91.786,-548.509,23.042]},{"id":"adi","kind":"concept","world":"concepts","title":"Acceptable Daily Intake","subtitle":"How additive limits are set","tint":"#A8B4FF","summary":"The amount of an additive a person can consume daily over a lifetime without appreciable health risk — set with large safety margins.","synonyms":["acceptable daily intake","noael","safety factor"],"sections":[{"label":"Not a cliff","body":"Going over the ADI occasionally doesn't mean harm; it's a lifetime benchmark."}],"links":["dose-response","aspartame","sucralose","hazard-vs-risk"],"claims":[{"text":"An ADI is usually set at least 100 times lower than the highest dose that caused no effect in animal studies.","known":"Standard method of international food safety assessment.","unknown":"Exceeding an ADI occasionally does not mean harm.","strength":"established","population":"General population.","sourceOrg":"World Health Organization / FAO (JECFA)","sourceTitle":"Principles and Methods for the Risk Assessment of Chemicals in Food (EHC 240)","sourceDate":"2009"}],"parent":"group-thinking","steps":["Find the highest dose with no observed adverse effect in studies (NOAEL).","Divide by a safety factor — usually 100.","Express it per kg of body weight per day.","Typical intakes are usually far below the ADI."],"image":"t_adi","w":[-118.539,-594.847,23.042]},{"id":"correlation-causation","kind":"concept","world":"concepts","title":"Correlation ≠ Causation","subtitle":"Why headlines mislead","tint":"#A8B4FF","summary":"Two things happening together doesn't show one causes the other. A third factor, chance, or reverse causation can explain it.","synonyms":["correlation","causation","confounding","observational study"],"sections":[{"label":"Confounding","body":"Coffee drinkers once seemed to have more lung cancer — because more coffee drinkers smoked."},{"label":"Reverse causation","body":"People who feel unwell may change their diet; the illness came first."},{"label":"How we get closer","body":"Randomized trials, consistency across studies, dose-response and plausible mechanisms."},{"label":"Your logs","body":"Patterns in your own log are co-occurrences too — useful prompts, not proof."}],"links":["association-vs-evidence","evidence-pyramid","erythritol","alcohol"],"claims":[{"text":"Observational studies can show that two things are linked but usually can't prove that one causes the other.","known":"A core principle of research methods.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"NIH National Center for Complementary and Integrative Health","sourceTitle":"Know the Science","sourceDate":"Current revision"}],"parent":"group-thinking","image":"t_correlation_causation","w":[-91.786,-641.185,23.042]},{"id":"natural-vs-synthetic","kind":"concept","world":"concepts","title":"Natural ≠ Safe, Synthetic ≠ Harmful","subtitle":"Where something comes from","tint":"#A8B4FF","summary":"A molecule behaves the same whether it was made in a plant or a factory. Safety depends on the substance, dose and exposure — not its origin story.","synonyms":["natural","synthetic","chemical","chemicals","clean","chemical-free","organic"],"sections":[{"label":"Examples","body":"Vitamin C from a lab is identical to vitamin C from an orange. Arsenic, botulinum toxin and poison ivy are all natural."},{"label":"'Chemical-free'","body":"Everything — including water and you — is made of chemicals."},{"label":"'Clean'","body":"There's no regulated definition of 'clean' beauty or 'clean' food."}],"links":["hazard-vs-risk","steviol-glycosides","carmine","sodium-nitrite","fragrance","vitamin-c"],"claims":[{"text":"'Natural' does not necessarily mean safe; some natural products can cause harm or interact with medicines.","known":"Documented safety reports.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"NIH National Center for Complementary and Integrative Health","sourceTitle":"Know the Science: 'Natural' Doesn't Necessarily Mean Safer, or Better","sourceDate":"Current revision"}],"parent":"group-thinking","image":"t_natural_vs_synthetic","w":[-225.552,-594.847,23.042]},{"id":"association-vs-evidence","kind":"concept","world":"concepts","title":"Association vs. Evidence","subtitle":"Reading a study","tint":"#A8B4FF","summary":"One study is a data point. Strong evidence comes from many studies agreeing, ideally including well-run randomized trials.","synonyms":["study","research","single study","mouse study"],"sections":[{"label":"Ask","body":"Was it in humans? How many people? How big was the effect? Was it randomized? Who funded it? Has it been repeated?"},{"label":"Mouse ≠ you","body":"Lab and animal findings often don't translate to people."}],"links":["correlation-causation","evidence-pyramid","absolute-risk"],"claims":[{"text":"Confidence in evidence depends on study design, consistency, precision and risk of bias across all studies.","known":"The GRADE framework, used by WHO and many guideline bodies.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"GRADE Working Group (Guyatt et al., BMJ)","sourceTitle":"GRADE: an emerging consensus on rating quality of evidence","sourceDate":"2008"}],"parent":"group-thinking","image":"t_association_vs_evidence","w":[-145.293,-548.509,23.042]},{"id":"evidence-pyramid","kind":"concept","world":"concepts","title":"The Evidence Pyramid","subtitle":"Not all studies are equal","tint":"#A8B4FF","summary":"From weakest to strongest: opinion and anecdote → lab/animal studies → observational studies → randomized trials → systematic reviews.","synonyms":["meta-analysis","randomized controlled trial","rct","systematic review"],"sections":[],"links":["correlation-causation","association-vs-evidence"],"claims":[{"text":"Under GRADE, randomized trials start as high-certainty evidence and observational studies as low certainty, then are rated up or down.","known":"The GRADE framework.","unknown":"A pyramid is a simplification — a poor trial can be weaker than a strong observational study.","strength":"established","population":"General population.","sourceOrg":"GRADE Working Group (Guyatt et al., BMJ)","sourceTitle":"GRADE: an emerging consensus on rating quality of evidence","sourceDate":"2008"}],"parent":"group-thinking","steps":["Anecdotes and expert opinion — useful for ideas.","Lab and animal studies — mechanisms.","Observational human studies — associations.","Randomized trials — test cause and effect.","Systematic reviews — combine all trials."],"image":"t_evidence_pyramid","w":[-198.799,-548.509,23.042]},{"id":"absolute-risk","kind":"concept","world":"concepts","title":"Relative vs. Absolute Risk","subtitle":"Why '18% higher' isn't scary","tint":"#A8B4FF","summary":"'Doubles your risk' could mean 1 in a million to 2 in a million. Always ask: out of how many?","synonyms":["relative risk","risk","percent increase"],"sections":[{"label":"Example","body":"If lifetime risk of a disease is 5% and a habit raises it 18%, the new risk is about 5.9% — under 1 extra case per 100 people."}],"links":["beef","hazard-vs-risk","correlation-causation"],"claims":[{"text":"People understand risks better when they are shown as absolute numbers ('2 in 1,000') rather than only relative changes.","known":"Review of risk-communication research.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"US FDA","sourceTitle":"Communicating Risks and Benefits: An Evidence-Based User's Guide","sourceDate":"2011"}],"parent":"group-thinking","image":"t_absolute_risk","w":[-172.046,-594.847,23.042]},{"id":"detox-myth","kind":"concept","world":"concepts","title":"\"Detox\" Products","subtitle":"Myth-context","tint":"#A8B4FF","summary":"Your liver, kidneys, lungs, gut and skin remove waste continuously. Detox teas and cleanses rarely name which toxin they remove — or show they do.","synonyms":["detox","cleanse","juice cleanse","toxins"],"sections":[{"label":"Why it spreads","body":"Feeling lighter after a cleanse is usually from eating less food and less salt — not toxin removal."},{"label":"Risks","body":"Some detox products contain laxatives or interact with medicines."}],"links":["liver","kidneys","natural-vs-synthetic"],"claims":[{"text":"There is little reliable evidence that detox or cleanse programs remove toxins or improve health.","known":"Review of available studies.","unknown":"Some products have caused harm.","strength":"established","population":"General population.","sourceOrg":"NIH National Center for Complementary and Integrative Health","sourceTitle":"Detoxes and Cleanses: What You Need To Know","sourceDate":"Current revision"}],"parent":"group-misunderstood","image":"t_detox_myth","w":[120.227,-594.847,23.042]},{"id":"boost-immunity-myth","kind":"concept","world":"concepts","title":"\"Boost Your Immune System\"","subtitle":"Myth-context","tint":"#A8B4FF","summary":"You can support immunity by correcting deficiencies, sleeping and being active. No product meaningfully 'boosts' a healthy immune system — and an overactive one causes allergies and autoimmunity.","synonyms":["immunity boost","immune boost","immune support"],"sections":[],"links":["system-immune","vitamin-c","zinc","vitamin-d","sleep"],"claims":[{"text":"Correcting a nutrient deficiency supports immune function, but there is little evidence that extra supplements improve immunity in well-nourished people.","known":"Review of clinical studies.","unknown":"Some specific uses (e.g., zinc for cold duration) have mixed evidence.","strength":"moderate","population":"General population.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Dietary Supplements for Immune Function and Infectious Diseases","sourceDate":"Current revision"}],"parent":"group-misunderstood","image":"t_boost_immunity_myth","w":[93.474,-548.509,23.042]},{"id":"superfood-myth","kind":"concept","world":"concepts","title":"\"Superfoods\"","subtitle":"Myth-context","tint":"#A8B4FF","summary":"'Superfood' is a marketing term with no scientific or legal definition. Overall eating pattern matters far more than any single food.","synonyms":["superfood"],"sections":[],"links":["blueberries","association-vs-evidence"],"claims":[{"text":"In the EU, a health claim such as 'superfood' can only be used with an authorized, specific health claim.","known":"EU regulation on nutrition and health claims.","unknown":"—","strength":"regulatory","population":"General population.","sourceOrg":"European Union","sourceTitle":"Regulation (EC) No 1924/2006 on nutrition and health claims","sourceDate":"2006"}],"parent":"group-misunderstood","w":[192.056,-553.377,14.873]},{"id":"probiotics","kind":"concept","world":"concepts","title":"Probiotic Supplements","subtitle":"Myth-context","tint":"#A8B4FF","summary":"Some specific strains help specific conditions (like some antibiotic-associated diarrhea). Benefits for healthy people in general are not established.","synonyms":["probiotic","prebiotics","gut health"],"sections":[{"label":"Strain-specific","body":"Results for one strain don't apply to another — like dog breeds."}],"links":["microbiome","fermented-foods","yogurt"],"claims":[{"text":"Probiotics may reduce the risk of antibiotic-associated diarrhea, but benefits for healthy people are not established.","known":"NCCIH review of evidence.","unknown":"Which strains and doses help which people.","strength":"moderate","population":"Varies by condition.","sourceOrg":"NIH National Center for Complementary and Integrative Health","sourceTitle":"Probiotics: What You Need To Know","sourceDate":"Current revision","limitations":"Strain-specific findings."}],"parent":"group-misunderstood","image":"t_probiotics","w":[173.733,-502.172,23.042]},{"id":"eight-glasses-myth","kind":"concept","world":"concepts","title":"\"Drink 8 Glasses a Day\"","subtitle":"Myth-context","tint":"#A8B4FF","summary":"There's no strong evidence for a universal 8-glass rule. Food provides water too, and coffee and tea count. Thirst works well for most healthy adults.","synonyms":["8 glasses","eight glasses"],"sections":[],"links":["water","hydration","caffeine"],"claims":[{"text":"There is no single daily water target for everyone; most healthy people meet their needs by drinking when thirsty, and food supplies about 20% of water intake.","known":"Conclusion of the National Academies' water review.","unknown":"Needs rise with heat, exercise, pregnancy and illness.","strength":"established","population":"General population.","sourceOrg":"National Academies (Institute of Medicine)","sourceTitle":"Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate","sourceDate":"2005"}],"parent":"group-misunderstood","image":"t_eight_glasses_myth","w":[66.721,-594.847,23.042]},{"id":"carbs-at-night-myth","kind":"concept","world":"concepts","title":"\"Carbs at Night Make You Gain Fat\"","subtitle":"Myth-context","tint":"#A8B4FF","summary":"Your body doesn't store a carbohydrate differently just because of the clock. Total intake over time matters more; meal-timing research is still developing.","synonyms":["carbs at night"],"sections":[],"links":["carbohydrate","energy-metabolism"],"claims":[{"text":"Body weight changes over time mainly reflect total energy intake versus expenditure.","known":"Mathematical modeling validated against controlled feeding studies.","unknown":"Some studies suggest meal timing may affect appetite and blood glucose; this is still being researched.","strength":"moderate","population":"General population.","sourceOrg":"Hall et al., The Lancet","sourceTitle":"Quantification of the effect of energy imbalance on bodyweight","sourceDate":"2011"}],"parent":"group-misunderstood","image":"t_carbs_at_night_myth","w":[120.227,-502.172,23.042]},{"id":"food-processing","kind":"concept","world":"food","title":"Food Processing","subtitle":"From minimal to ultra-processed","tint":"#FFB347","summary":"Processing ranges from washing and freezing to industrial reformulation. 'Processed' is a spectrum, not a verdict.","synonyms":["processed food","ultra-processed","upf","nova"],"sections":[{"label":"Helpful processing","body":"Pasteurizing, freezing, canning, fortifying and cooking can make food safer and more nutritious."},{"label":"Ultra-processed foods","body":"High intakes are associated with poorer health outcomes in many observational studies; one controlled trial found people ate about 500 kcal/day more on an ultra-processed diet."},{"label":"Open questions","body":"Whether it's the processing, the additives, the nutrient profile or the eating speed is still debated."}],"links":["food-safety","trans-fat","tomato","correlation-causation","fermented-foods"],"claims":[{"text":"People ate about 500 kcal more per day on an ultra-processed diet than on an unprocessed diet matched for presented nutrients.","known":"Inpatient randomized crossover trial.","unknown":"Mechanism; generalizability.","strength":"moderate","population":"20 adults, 4 weeks.","sourceOrg":"Hall et al., Cell Metabolism","sourceTitle":"Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain","sourceDate":"2019","limitations":"Small, short trial."}],"parent":"group-foodsafety","image":"t_food_processing","w":[-485.015,-245.75,23.042]},{"id":"food-safety","kind":"concept","world":"food","title":"Food Safety Basics","subtitle":"Clean · separate · cook · chill","tint":"#FFB347","summary":"Foodborne illness is common. Four habits prevent most of it.","synonyms":["food poisoning","salmonella","listeria","e. coli"],"sections":[{"label":"Higher-risk groups","body":"Pregnant people, young children, older adults and immunocompromised people should avoid unpasteurized milk, raw sprouts and undercooked eggs and meat."}],"links":["chicken","egg","group-preservatives","black-beans"],"claims":[{"text":"Each year about 48 million people in the US get sick from foodborne illness.","known":"CDC estimate.","unknown":"Estimates rely on modeling.","strength":"strong","population":"US population.","sourceOrg":"US Centers for Disease Control and Prevention","sourceTitle":"Estimates of Foodborne Illness in the United States","sourceDate":"2011"}],"parent":"group-foodsafety","steps":["Clean: wash hands and surfaces.","Separate: keep raw meat away from ready-to-eat food.","Cook: to safe internal temperatures (poultry 74 °C / 165 °F).","Chill: refrigerate within 2 hours (1 hour above 32 °C / 90 °F)."],"image":"t_food_safety","w":[-511.769,-199.413,23.042]},{"id":"eye","kind":"body","world":"body","title":"Eye","subtitle":"Light to signal","tint":"#7FC8F8","summary":"The cornea and lens focus light onto the retina, where photoreceptors turn it into nerve signals the brain reads as sight.","synonyms":["eyes","vision","retina","macula","sight"],"sections":[{"label":"Nutrition links","body":"Vitamin A is part of the light-sensing pigment rhodopsin. Lutein and zeaxanthin concentrate in the macula."},{"label":"When to get help","body":"Sudden vision loss, flashes, a curtain over vision or eye pain need urgent care."}],"links":["vitamin-a","lutein-zeaxanthin","brain","nerve","uv","carrot","kale"],"claims":[{"text":"Vitamin A deficiency is a leading cause of preventable blindness in children worldwide.","known":"Well documented in low-income settings.","unknown":"—","strength":"established","population":"Children in regions where deficiency is common.","sourceOrg":"World Health Organization","sourceTitle":"Micronutrient deficiencies: Vitamin A deficiency","sourceDate":"Current revision","limitations":"Rare in high-income countries."},{"text":"In the AREDS2 trial, a supplement with lutein and zeaxanthin slowed progression to advanced age-related macular degeneration in people who already had intermediate disease.","known":"Large randomized trial.","unknown":"Doesn't show prevention in people without AMD.","strength":"moderate","population":"Adults with intermediate AMD.","sourceOrg":"US National Eye Institute","sourceTitle":"AREDS/AREDS2 Clinical Trials","sourceDate":"2013 (updates since)","exposure":"Specific supplement formula.","limitations":"Not applicable to the general population."}],"parent":"system-nervous","image":"eye_anatomy_cross_section","level":"organ","steps":["Light passes through the cornea and pupil.","The lens fine-tunes focus onto the retina.","Rods and cones convert light into electrical signals using vitamin A–derived retinal.","The optic nerve carries signals to the visual cortex at the back of the brain."],"w":[777.377,-385.065,23.042]},{"id":"esophagus","kind":"body","world":"body","title":"Esophagus","subtitle":"The 25 cm chute","tint":"#FF6A4D","summary":"A muscular tube that pushes food from throat to stomach in waves (peristalsis) — it works even upside down.","synonyms":["gullet","food pipe","heartburn","reflux","gerd"],"sections":[{"label":"How it moves food","body":"Rings of muscle contract in sequence behind the food; gravity helps but isn't required."},{"label":"The valve","body":"The lower esophageal sphincter keeps stomach acid out. When it relaxes at the wrong time, acid reflux causes heartburn."},{"label":"When to get help","body":"Trouble swallowing, food sticking, or frequent heartburn are worth discussing with a clinician."}],"links":["mouth","stomach","digestive"],"claims":[{"text":"Gastroesophageal reflux disease (GERD) occurs when stomach contents repeatedly flow back into the esophagus and cause symptoms or complications.","known":"Standard clinical definition.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"NIH NIDDK","sourceTitle":"Acid Reflux (GER & GERD) in Adults","sourceDate":"Current revision"}],"parent":"digestive","level":"organ","image":"t_esophagus","w":[-517.256,621.526,23.042]},{"id":"gallbladder","kind":"body","world":"body","title":"Gallbladder","subtitle":"Bile storage","tint":"#9FD86B","summary":"A small pouch under the liver that stores and concentrates bile, then squeezes it into the intestine when fat arrives.","synonyms":["bile","gallstones","bile acids"],"sections":[{"label":"Living without it","body":"People can live without a gallbladder — bile then drips continuously from the liver into the intestine."}],"links":["liver","fat","small-intestine","vitamin-d","vitamin-e","vitamin-k","vitamin-a"],"claims":[{"text":"Bile helps digest fats and absorb fat-soluble vitamins.","known":"Foundational physiology.","unknown":"—","strength":"established","population":"All humans.","sourceOrg":"NIH NIDDK","sourceTitle":"Your Digestive System & How It Works","sourceDate":"Current revision"}],"parent":"liver","level":"organ","steps":["The liver makes bile continuously.","Between meals it's stored and concentrated in the gallbladder.","Fat in the duodenum triggers the hormone CCK.","The gallbladder contracts; bile emulsifies fat so enzymes can digest it."],"image":"t_gallbladder","w":[-556.38,549.541,23.042]},{"id":"bladder","kind":"body","world":"body","title":"Bladder","subtitle":"Stretchy storage","tint":"#7FC8F8","summary":"A muscular balloon that stores urine from the kidneys and signals the brain as it fills.","synonyms":["urinary bladder","urine","uti","peeing"],"sections":[{"label":"Urine color","body":"Pale straw usually reflects good hydration; B vitamins (riboflavin) can make it bright yellow harmlessly."},{"label":"When to get help","body":"Pain or burning when urinating, blood in urine, or fever need medical attention."}],"links":["kidneys","hydration","riboflavin","water"],"claims":[{"text":"Riboflavin supplements can turn urine bright yellow; this is harmless.","known":"Excess riboflavin is excreted in urine.","unknown":"—","strength":"established","population":"People taking B-vitamin supplements.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Riboflavin — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"system-urinary","level":"organ","image":"t_bladder","w":[404.641,780.082,23.042]},{"id":"spleen","kind":"body","world":"body","title":"Spleen","subtitle":"Blood filter","tint":"#B9A6FF","summary":"A fist-sized organ behind the left ribs that filters old red blood cells, recycles their iron and hosts immune cells.","synonyms":["splenic"],"sections":[{"label":"Iron recycling","body":"Most of the iron you use each day is recycled from old red blood cells, not from food."}],"links":["blood","red-blood-cells","iron","system-immune","lymph-nodes"],"claims":[{"text":"Most of the iron needed daily to make new red blood cells comes from recycling old red blood cells.","known":"Iron is tightly conserved by the body.","unknown":"—","strength":"established","population":"All humans.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Iron — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"system-immune","level":"organ","image":"t_spleen","w":[-754.572,307.082,23.042]},{"id":"lymph-nodes","kind":"body","world":"body","title":"Lymph Nodes","subtitle":"Immune checkpoints","tint":"#B9A6FF","summary":"Hundreds of bean-shaped stations along lymph vessels where immune cells inspect fluid for invaders.","synonyms":["lymph","swollen glands","lymphatic","glands"],"sections":[{"label":"Swollen glands","body":"Nodes often swell while fighting an infection, then shrink again."},{"label":"When to get help","body":"Nodes that are hard, fixed, growing, or swollen for more than a few weeks should be checked."}],"links":["system-immune","white-blood-cells","spleen","immune-response"],"claims":[{"text":"The lymphatic system returns fluid to the blood and helps the body fight infection.","known":"Foundational physiology.","unknown":"—","strength":"established","population":"All humans.","sourceOrg":"US National Cancer Institute","sourceTitle":"NCI Dictionary: lymphatic system","sourceDate":"Current revision"}],"parent":"system-immune","level":"tissue","image":"t_lymph_nodes","w":[-754.572,416.899,23.042]},{"id":"adrenal-glands","kind":"body","world":"body","title":"Adrenal Glands","subtitle":"Stress & salt hormones","tint":"#F4B860","summary":"Two small glands on top of the kidneys that make cortisol, adrenaline and aldosterone.","synonyms":["adrenals","cortisol","adrenaline","epinephrine","aldosterone","adrenal fatigue"],"sections":[{"label":"What they make","body":"Cortisol (stress, blood sugar, daily rhythm), adrenaline (fight-or-flight), aldosterone (sodium and potassium balance)."},{"label":"'Adrenal fatigue'","body":"The Endocrine Society states adrenal fatigue is not a recognized medical diagnosis. Real adrenal insufficiency exists and is diagnosed with tests."}],"links":["kidneys","stress-response","sodium","potassium","circadian-rhythm","system-endocrine"],"claims":[{"text":"'Adrenal fatigue' is not a real medical condition; there are no scientific facts supporting it.","known":"Position of the major endocrinology society.","unknown":"Symptoms people attribute to it are real and deserve evaluation.","strength":"strong","population":"General population.","sourceOrg":"Endocrine Society","sourceTitle":"Adrenal Fatigue (patient resource)","sourceDate":"Current revision"}],"parent":"system-endocrine","level":"organ","image":"t_adrenal_glands","w":[-750.684,-377.949,23.042]},{"id":"pituitary","kind":"body","world":"body","title":"Pituitary Gland","subtitle":"The master gland","tint":"#F4B860","summary":"A pea-sized gland under the brain that tells the thyroid, adrenals and reproductive organs what to do.","synonyms":["hypophysis","growth hormone","tsh"],"sections":[{"label":"The chain of command","body":"The hypothalamus signals the pituitary, which releases hormones like TSH, ACTH and growth hormone into the blood."}],"links":["hypothalamus","thyroid","adrenal-glands","system-reproductive","brain","sleep"],"claims":[{"text":"The pituitary gland makes hormones that control several other endocrine glands.","known":"Foundational physiology.","unknown":"—","strength":"established","population":"All humans.","sourceOrg":"MedlinePlus (US National Library of Medicine)","sourceTitle":"Pituitary Disorders","sourceDate":"Current revision"}],"parent":"system-endocrine","level":"organ","image":"t_pituitary","w":[-718.982,-323.04,23.042]},{"id":"hypothalamus","kind":"body","world":"body","title":"Hypothalamus","subtitle":"The body's thermostat","tint":"#FF8C6B","summary":"An almond-sized brain region that regulates temperature, hunger, thirst, sleep timing and hormone release.","synonyms":["thirst","hunger signals","appetite center"],"sections":[],"links":["pituitary","thermoregulation","appetite","circadian-rhythm","hydration","brain"],"claims":[{"text":"The hypothalamus helps control body temperature, hunger, thirst and the release of pituitary hormones.","known":"Foundational neuroscience.","unknown":"—","strength":"established","population":"All humans.","sourceOrg":"MedlinePlus (US National Library of Medicine)","sourceTitle":"Hypothalamus (medical encyclopedia)","sourceDate":"Current revision"}],"parent":"brain","level":"tissue","image":"t_hypothalamus","w":[624.662,-337.914,26.135]},{"id":"spine","kind":"body","world":"body","title":"Spine","subtitle":"33 vertebrae","tint":"#E8E1D4","summary":"A stack of vertebrae and cushioning discs that protects the spinal cord and lets you bend and twist.","synonyms":["back","vertebrae","spinal cord","discs","back pain","posture"],"sections":[{"label":"Back pain","body":"Most acute low back pain improves within weeks. Staying gently active usually helps more than bed rest."},{"label":"When to get help","body":"Back pain with numbness in the groin, loss of bladder control, leg weakness, or fever needs urgent care."}],"links":["bone","nerve","cartilage","strength-training","walking","system-nervous"],"claims":[{"text":"For acute low back pain, staying active is generally recommended over bed rest.","known":"Consistent across clinical guidelines.","unknown":"Best exercise type varies.","strength":"strong","population":"Adults with acute low back pain.","sourceOrg":"NIH NINDS","sourceTitle":"Low Back Pain","sourceDate":"Current revision","limitations":"Not for red-flag symptoms."}],"parent":"system-skeletal","level":"organ","image":"t_spine","w":[-345.862,-748.368,23.042]},{"id":"cartilage","kind":"body","world":"body","title":"Cartilage","subtitle":"Joint cushion","tint":"#E8E1D4","summary":"Smooth, rubbery tissue that lets bones glide. It has no blood supply, so it's nourished by joint fluid moved by motion.","synonyms":["articular cartilage","meniscus","osteoarthritis","glucosamine","joints"],"sections":[{"label":"Movement feeds it","body":"Loading and unloading during movement pumps nutrients into cartilage."},{"label":"Supplements","body":"Large trials of glucosamine and chondroitin show little or no benefit for knee osteoarthritis pain overall."}],"links":["knee","vitamin-c","walking","strength-training","tendons"],"claims":[{"text":"Large studies have found glucosamine and chondroitin generally don't relieve osteoarthritis pain better than placebo.","known":"Including the NIH-funded GAIT trial.","unknown":"Some subgroups are debated.","strength":"moderate","population":"Adults with knee osteoarthritis.","sourceOrg":"NIH NCCIH","sourceTitle":"Glucosamine and Chondroitin for Osteoarthritis","sourceDate":"Current revision","exposure":"Oral supplements.","limitations":"Product quality varies."}],"parent":"knee","level":"tissue","image":"t_cartilage","w":[-306.738,-807.407,23.042]},{"id":"teeth","kind":"body","world":"body","title":"Teeth & Enamel","subtitle":"Hardest tissue","tint":"#E8E1D4","summary":"Enamel is the hardest substance in the body — but it can't regrow. Acids from bacteria feeding on sugar dissolve it.","synonyms":["tooth","enamel","cavities","tooth decay","caries"],"sections":[],"links":["fluoride","calcium","phosphorus","added-sugars","toothpaste","mouth"],"claims":[{"text":"Fluoride helps prevent tooth decay by making enamel more resistant to acid and helping repair early decay.","known":"Decades of research.","unknown":"—","strength":"strong","population":"General population.","sourceOrg":"US CDC","sourceTitle":"About Fluoride (Community Water Fluoridation)","sourceDate":"Current revision"},{"text":"WHO recommends limiting free sugars to under 10% of energy, partly to reduce dental caries.","known":"Based on systematic reviews.","unknown":"—","strength":"regulatory","population":"Adults and children.","sourceOrg":"World Health Organization","sourceTitle":"Guideline: Sugars intake for adults and children","sourceDate":"2015"}],"parent":"mouth","level":"tissue","steps":["Mouth bacteria ferment sugars into acid.","Acid pulls calcium and phosphate out of enamel.","Saliva and fluoride help put minerals back.","When acid wins too often, a cavity forms."],"image":"t_teeth","w":[-454.571,654.494,23.042]},{"id":"blood-vessels","kind":"body","world":"body","title":"Blood Vessels","subtitle":"~100,000 km of tubing","tint":"#FF6A4D","summary":"Arteries carry blood away from the heart, capillaries swap oxygen and nutrients with cells, veins bring it back.","synonyms":["arteries","veins","capillaries","blood pressure","hypertension","atherosclerosis"],"sections":[{"label":"Blood pressure","body":"High blood pressure usually has no symptoms — measurement is the only way to know."},{"label":"Plaque","body":"LDL cholesterol contributes to plaque in artery walls over years."}],"links":["heart","blood","sodium","potassium","cholesterol","aerobic","nitrate"],"claims":[{"text":"High blood pressure often has no warning signs or symptoms, and many people don't know they have it.","known":"Population surveillance data.","unknown":"—","strength":"established","population":"Adults.","sourceOrg":"US CDC","sourceTitle":"About High Blood Pressure","sourceDate":"Current revision"}],"parent":"system-circulatory","level":"tissue","image":"t_blood_vessels","w":[730.586,350.657,23.042]},{"id":"red-blood-cells","kind":"body","world":"body","title":"Red Blood Cells","subtitle":"Oxygen couriers","tint":"#FF4D4D","summary":"Disc-shaped cells packed with hemoglobin. Each lives about 120 days, and you make millions every second.","synonyms":["erythrocytes","rbc","hemoglobin","anemia","anaemia"],"sections":[{"label":"Anemia","body":"Anemia means too few red cells or too little hemoglobin. Iron, B12 and folate deficiency are common nutritional causes — but there are many others, so testing matters."}],"links":["iron","vitamin-b12","folate","copper","lungs","spleen","oxygen-transport","bone"],"claims":[{"text":"Red blood cells live for about 120 days.","known":"Foundational physiology.","unknown":"—","strength":"established","population":"Healthy adults.","sourceOrg":"NIH NHLBI","sourceTitle":"Anemia — What Is Anemia?","sourceDate":"Current revision"}],"parent":"blood","image":"blood_cells_flowing","level":"tissue","steps":["Bone marrow builds new cells using iron, B12 and folate.","Hemoglobin's iron binds oxygen in the lungs.","Cells squeeze through capillaries and release oxygen.","After ~120 days the spleen recycles them."],"w":[606.255,350.657,23.042]},{"id":"white-blood-cells","kind":"body","world":"body","title":"White Blood Cells","subtitle":"The immune army","tint":"#E8E1D4","summary":"Neutrophils, lymphocytes, macrophages and more — cells that detect, attack and remember invaders.","synonyms":["leukocytes","wbc","lymphocytes","neutrophils","t cells","b cells","antibodies"],"sections":[],"links":["system-immune","lymph-nodes","immune-response","zinc","vitamin-d","protein","inflammation"],"claims":[{"text":"White blood cells are part of the immune system and help fight infection.","known":"Foundational physiology.","unknown":"—","strength":"established","population":"All humans.","sourceOrg":"MedlinePlus (US National Library of Medicine)","sourceTitle":"White Blood Count (WBC)","sourceDate":"Current revision"}],"parent":"blood","level":"tissue","image":"t_white_blood_cells","w":[659.761,350.657,23.042]},{"id":"absorption","kind":"process","world":"body","title":"Absorption","subtitle":"From gut to blood","tint":"#7FC8F8","summary":"How molecules cross the gut wall. Label amounts aren't absorbed amounts — absorption depends on form, the meal and your body's needs.","synonyms":["bioavailability","nutrient absorption","malabsorption"],"sections":[{"label":"Examples","body":"Vitamin C boosts non-heme iron absorption; calcium can reduce it. Fat helps absorb vitamins A, D, E and K. Vitamin B12 needs intrinsic factor from the stomach."}],"links":["villi","small-intestine","bioavailability","iron","vitamin-c","vitamin-b12","fat","liver"],"claims":[{"text":"Absorption of vitamin B12 from food requires intrinsic factor, a protein made in the stomach.","known":"Foundational physiology.","unknown":"—","strength":"established","population":"All humans.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin B12 — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"small-intestine","level":"process","steps":["Digestion breaks food into small molecules.","Villi and microvilli create a huge absorbing surface.","Transporters move sugars, amino acids and minerals into gut cells.","Water-soluble nutrients go to the liver via the portal vein; fats enter lymph first."],"image":"t_absorption","w":[-478.132,549.541,23.042]},{"id":"immune-response","kind":"process","world":"body","title":"Immune Response","subtitle":"Detect · attack · remember","tint":"#B9A6FF","summary":"Innate defenses react within minutes; adaptive immunity takes days but builds memory — the basis of vaccines.","synonyms":["immunity","immune system","vaccines","antibodies","immune memory"],"sections":[{"label":"Nutrition","body":"Deficiencies of protein, zinc, vitamin A, C or D impair immunity. Extra beyond adequacy hasn't been shown to 'supercharge' it in healthy people."}],"links":["white-blood-cells","lymph-nodes","skin-barrier","zinc","vitamin-a","vitamin-c","vitamin-d","boost-immunity-myth","sleep"],"claims":[{"text":"Vaccines work by training the immune system to recognize a germ and build memory without causing the disease.","known":"Foundational immunology.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"World Health Organization","sourceTitle":"How do vaccines work?","sourceDate":"Current revision"}],"parent":"system-immune","level":"process","steps":["Barriers (skin, mucus, stomach acid) block most invaders.","Innate cells recognize general danger signals and attack.","Lymphocytes learn the specific invader and multiply.","Memory cells remain for faster responses next time."],"image":"t_immune_response","w":[-786.273,361.99,23.042]},{"id":"inflammation","kind":"process","world":"body","title":"Inflammation","subtitle":"Helpful fire, harmful smolder","tint":"#FF8C6B","summary":"Acute inflammation (redness, heat, swelling) is healing in action. Chronic low-grade inflammation is linked to many diseases.","synonyms":["anti-inflammatory","inflamed","chronic inflammation","crp"],"sections":[{"label":"'Anti-inflammatory diet'","body":"Dietary patterns rich in vegetables, fruit, whole grains and fish are associated with lower inflammatory markers. No single food 'cures' inflammation."}],"links":["immune-response","white-blood-cells","omega-3","recovery","wound-healing","polyphenols"],"claims":[{"text":"Acute inflammation is a normal protective response to injury or infection; persistent inflammation can damage tissues.","known":"Foundational immunology.","unknown":"How best to measure and reduce chronic inflammation is still researched.","strength":"established","population":"All humans.","sourceOrg":"NIH National Institute of Environmental Health Sciences","sourceTitle":"Inflammation","sourceDate":"Current revision"}],"parent":"system-immune","level":"process","image":"t_inflammation","w":[-722.87,361.99,23.042]},{"id":"circadian-rhythm","kind":"process","world":"body","title":"Circadian Rhythm","subtitle":"Your 24-hour clock","tint":"#A8B4FF","summary":"A master clock in the brain, set mainly by light, times sleep, hormones, body temperature and digestion.","synonyms":["body clock","jet lag","melatonin","chronotype","shift work"],"sections":[{"label":"Practical","body":"Bright light in the morning and dimmer light at night help keep the clock aligned."}],"links":["sleep","eye","hypothalamus","adrenal-glands","melatonin-note"],"claims":[{"text":"Light is the main signal that keeps the body's circadian clock synchronized with the day.","known":"Well established in chronobiology.","unknown":"—","strength":"established","population":"All humans.","sourceOrg":"NIH NIGMS","sourceTitle":"Circadian Rhythms fact sheet","sourceDate":"Current revision"}],"parent":"brain","level":"process","steps":["Morning light hits special retinal cells.","They signal the brain's master clock (SCN).","The clock sets timing of cortisol, temperature and melatonin.","Evening darkness lets melatonin rise, promoting sleep."],"image":"t_circadian_rhythm","w":[656.138,-388.632,26.135]},{"id":"melatonin-note","kind":"concept","world":"concepts","title":"Melatonin Supplements","subtitle":"Timing signal, not sedative","tint":"#A8B4FF","summary":"Melatonin tells the body it's night. As a supplement it may help jet lag and some sleep-timing problems; effects on general insomnia are small.","synonyms":["melatonin","sleep aid","sleep supplement"],"sections":[{"label":"Labels vary","body":"Testing of US melatonin gummies found actual content ranged widely from the label."}],"links":["circadian-rhythm","sleep","dose-response"],"claims":[{"text":"Melatonin may help with jet lag and certain sleep-timing disorders; for insomnia the benefit appears small.","known":"Reviews of clinical trials.","unknown":"Long-term safety data are limited.","strength":"moderate","population":"Adults.","sourceOrg":"NIH NCCIH","sourceTitle":"Melatonin: What You Need To Know","sourceDate":"Current revision","exposure":"Short-term supplement use.","limitations":"Products are not standardized."},{"text":"In a 2023 analysis of melatonin gummy products, most were inaccurately labeled, with actual melatonin ranging from 74% to 347% of the labeled amount.","known":"Laboratory analysis of 25 products.","unknown":"One market, one time point.","strength":"limited","population":"US products.","sourceOrg":"Cohen et al., JAMA","sourceTitle":"Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US","sourceDate":"2023","limitations":"Small sample of products."}],"parent":"circadian-rhythm","level":"evidence","image":"t_melatonin_note","w":[656.138,-388.632,23.042]},{"id":"bone-remodeling","kind":"process","world":"body","title":"Bone Remodeling","subtitle":"A skeleton that rebuilds","tint":"#E8E1D4","summary":"Bone is living tissue: cells constantly dissolve and rebuild it, replacing roughly 10% of the adult skeleton each year.","synonyms":["osteoporosis","bone density","osteoblast","osteoclast","bone loss"],"sections":[{"label":"Peak bone mass","body":"Most bone mass is built by the late 20s. Weight-bearing exercise, enough calcium, vitamin D and protein help."}],"links":["bone","calcium","vitamin-d","vitamin-k","phosphorus","protein","strength-training","walking"],"claims":[{"text":"The adult skeleton is completely replaced roughly every 10 years through remodeling.","known":"Standard bone physiology estimate.","unknown":"Rates differ between bone types and with age.","strength":"established","population":"Adults.","sourceOrg":"US Surgeon General","sourceTitle":"Bone Health and Osteoporosis: A Report of the Surgeon General","sourceDate":"2004","limitations":"Approximate figure."}],"parent":"bone","level":"process","steps":["Osteoclasts dissolve small patches of old bone.","Osteoblasts lay down a collagen framework.","Calcium and phosphate crystallize into it, helped by vitamin D and K.","Loading through exercise signals where to build."],"image":"t_bone_remodeling","w":[-384.986,-807.407,23.042]},{"id":"muscle-protein-synthesis","kind":"process","world":"body","title":"Muscle Building","subtitle":"Protein synthesis","tint":"#FF6A4D","summary":"Muscles constantly break down and rebuild. Resistance exercise is the main signal to build; protein supplies the bricks.","synonyms":["muscle protein synthesis","hypertrophy","gaining muscle","leucine","sarcopenia"],"sections":[{"label":"Aging","body":"Muscle mass and strength decline with age (sarcopenia); strength training helps at every age."}],"links":["muscle","protein","amino-acids","strength-training","recovery","sleep","vitamin-d"],"claims":[{"text":"Protein supplementation augments resistance-training gains in strength and muscle size, with benefits plateauing around 1.6 g/kg/day of total protein.","known":"Meta-analysis of 49 RCTs.","unknown":"Effects are modest.","strength":"moderate","population":"Healthy adults doing resistance training.","sourceOrg":"Morton et al., British Journal of Sports Medicine","sourceTitle":"A systematic review, meta-analysis and meta-regression of the effect of protein supplementation","sourceDate":"2018","exposure":"Total daily protein intake.","limitations":"Mostly short trials."}],"parent":"muscle","level":"process","steps":["Resistance exercise creates mechanical tension.","Signaling pathways (like mTOR) switch on building.","Amino acids — especially leucine — fuel new proteins.","Over weeks, fibers grow thicker and stronger."],"image":"t_muscle_protein_synthesis","w":[417.621,463.932,23.042]},{"id":"thermoregulation","kind":"process","world":"body","title":"Temperature Control","subtitle":"Sweat & shiver","tint":"#FF8C6B","summary":"The hypothalamus keeps core temperature near 37 °C by sweating, shivering and widening or narrowing skin blood vessels.","synonyms":["sweating","body temperature","fever","heat stroke","hypothermia"],"sections":[{"label":"Heat danger","body":"Heat stroke — confusion, hot skin, collapse — is an emergency. Older adults, babies and outdoor workers are at higher risk."},{"label":"Fever","body":"A fever is the thermostat being turned up deliberately to help fight infection."}],"links":["hypothalamus","skin","hydration","sodium","water","electrolyte-balance"],"claims":[{"text":"Heat stroke is the most serious heat-related illness and is a medical emergency.","known":"Public-health guidance.","unknown":"—","strength":"established","population":"General population.","sourceOrg":"US CDC","sourceTitle":"Heat Stress — Heat Related Illness","sourceDate":"Current revision"}],"parent":"skin","level":"process","image":"t_thermoregulation","w":[343.342,-750.695,23.042]},{"id":"electrolyte-balance","kind":"process","world":"body","title":"Electrolyte Balance","subtitle":"Charged minerals","tint":"#7FC8F8","summary":"Sodium, potassium, chloride, calcium and magnesium carry electrical charge. Kidneys keep their blood levels in tight ranges.","synonyms":["electrolytes","sports drinks","salt balance","hyponatremia"],"sections":[{"label":"Sports drinks","body":"Useful for long, sweaty exercise; for everyday activity water and food usually provide enough."},{"label":"Too much water","body":"Drinking far more water than you lose during long events can dilute sodium dangerously (hyponatremia)."}],"links":["sodium","potassium","chloride","magnesium","calcium","kidneys","nerve","hydration"],"claims":[{"text":"Exercise-associated hyponatremia can occur when endurance athletes drink fluid in excess of losses.","known":"Consensus statement.","unknown":"Individual sweat rates vary widely.","strength":"strong","population":"Endurance athletes.","sourceOrg":"Hew-Butler et al., Clinical Journal of Sport Medicine","sourceTitle":"Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference","sourceDate":"2015"}],"parent":"kidneys","level":"process","image":"t_electrolyte_balance","w":[280.309,780.082,23.042]},{"id":"oxygen-transport","kind":"process","world":"body","title":"Oxygen Delivery","subtitle":"Air to mitochondria","tint":"#7FC8F8","summary":"Oxygen crosses tiny air sacs into blood, rides on hemoglobin's iron, and is burned in mitochondria to release energy.","synonyms":["breathing","respiration","alveoli","hemoglobin","oxygen"],"sections":[],"links":["lungs","red-blood-cells","iron","heart","energy-metabolism","cell-interior","aerobic"],"claims":[{"text":"Hemoglobin, an iron-containing protein in red blood cells, carries oxygen from the lungs to tissues.","known":"Foundational physiology.","unknown":"—","strength":"established","population":"All humans.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Iron — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"lungs","level":"process","steps":["Air reaches ~480 million alveoli.","Oxygen diffuses into capillaries.","Hemoglobin's iron carries it to tissues.","Mitochondria use it to make ATP; CO₂ returns to be exhaled."],"image":"t_oxygen_transport","w":[-819.745,-195.753,23.042]},{"id":"wound-healing","kind":"process","world":"body","title":"Wound Healing","subtitle":"Clot · clean · rebuild","tint":"#F2B5A0","summary":"Platelets and vitamin K–dependent clotting factors seal the wound, immune cells clean it, and collagen rebuilds it.","synonyms":["healing","scar","clotting","collagen","cuts"],"sections":[],"links":["vitamin-k","vitamin-c","zinc","protein","inflammation","skin","blood"],"claims":[{"text":"Vitamin C is required to make collagen, and severe deficiency (scurvy) impairs wound healing.","known":"Well documented clinically.","unknown":"Benefit of extra vitamin C without deficiency is unclear.","strength":"established","population":"All humans.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin C — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"skin","level":"process","steps":["Platelets plug the break; clotting factors form fibrin.","Inflammation clears debris and germs.","Fibroblasts lay down collagen (needs vitamin C).","Remodeling strengthens the scar over months."],"image":"t_wound_healing","w":[311.641,-695.786,23.042]},{"id":"stress-response","kind":"process","world":"body","title":"Stress Response","subtitle":"Fight or flight","tint":"#F4B860","summary":"Adrenaline and cortisol raise heart rate, blood sugar and alertness in seconds. Helpful short-term; draining when constant.","synonyms":["stress","cortisol","anxiety","fight or flight","chronic stress"],"sections":[{"label":"What helps","body":"Regular physical activity, sleep, social connection and slow breathing all dampen the stress response."},{"label":"When to get help","body":"Persistent anxiety, low mood or feeling unable to cope deserves support from a professional."}],"links":["adrenal-glands","heart","blood-sugar","sleep","walking","brain"],"claims":[{"text":"Regular physical activity can reduce anxiety and improve mood.","known":"Summarized in national activity guidelines.","unknown":"Optimal dose varies.","strength":"strong","population":"Adults.","sourceOrg":"US Department of Health and Human Services","sourceTitle":"Physical Activity Guidelines for Americans, 2nd edition","sourceDate":"2018"}],"parent":"system-endocrine","level":"process","image":"t_stress_response","w":[-718.982,-432.857,23.042]},{"id":"appetite","kind":"process","world":"body","title":"Hunger & Fullness","subtitle":"Gut–brain signals","tint":"#F4B860","summary":"Hormones like ghrelin (hunger) and leptin, GLP-1 and PYY (fullness) carry messages between gut, fat tissue and brain.","synonyms":["hunger","satiety","ghrelin","leptin","glp-1","cravings"],"sections":[{"label":"What affects fullness","body":"Protein, fiber and water-rich foods tend to be more filling per calorie. Short sleep can increase hunger signals."},{"label":"A note","body":"This app never scores eating less. Regular, adequate meals support energy, mood and health."}],"links":["hypothalamus","stomach","small-intestine","protein","fiber","sleep"],"claims":[{"text":"Short sleep duration has been associated with lower leptin and higher ghrelin levels.","known":"Population study of ~1,000 adults.","unknown":"Observational; causality unclear.","strength":"limited","population":"Adults.","sourceOrg":"Taheri et al., PLoS Medicine","sourceTitle":"Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased BMI","sourceDate":"2004","limitations":"Observational."}],"parent":"hypothalamus","level":"process","image":"t_appetite","w":[624.662,-337.914,23.042]},{"id":"amino-acids","kind":"nutrient","world":"nutrients","title":"Amino Acids","subtitle":"Protein building blocks","tint":"#FF8C6B","summary":"Twenty amino acids build every protein. Nine are essential — they must come from food.","synonyms":["essential amino acids","eaa","bcaa","leucine","lysine","tryptophan","complete protein"],"sections":[{"label":"What it does","body":"Linked in chains to make enzymes, muscle, hormones, antibodies and transporters. Some also become neurotransmitters (tryptophan → serotonin; tyrosine → dopamine)."},{"label":"Food sources","body":"All protein foods. Animal foods and soy contain all nine essential amino acids in useful proportions; other plant foods are combined across the day."},{"label":"Reference values & upper limit","body":"Requirements are set for each essential amino acid by the National Academies; meeting total protein needs from varied foods usually covers them."},{"label":"Known vs. unknown","body":"Essential amino acid needs are well established. Benefit of BCAA supplements beyond adequate total protein is not well supported."}],"links":["protein","muscle-protein-synthesis","liver","cell-interior","tofu","egg","quinoa"],"claims":[{"text":"Nine amino acids are essential for humans: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.","known":"Foundational nutrition science.","unknown":"—","strength":"established","population":"All humans.","sourceOrg":"National Academies (Institute of Medicine)","sourceTitle":"Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids","sourceDate":"2002/2005"}],"parent":"protein","level":"nutrient","steps":["Digestion frees amino acids from food protein.","They're absorbed and travel to the liver, then the body.","Ribosomes link them in the order DNA dictates.","Extras are burned for energy; nitrogen leaves as urea."],"image":"t_amino_acids","w":[177.306,-165.915,23.042]},{"id":"cholesterol","kind":"nutrient","world":"nutrients","title":"Cholesterol","subtitle":"Essential, made in-house","tint":"#F4D35E","summary":"A waxy molecule every cell needs for membranes, hormones, vitamin D and bile. Your liver makes most of it.","synonyms":["ldl","hdl","blood cholesterol","dietary cholesterol","lipoproteins"],"sections":[{"label":"What it does","body":"Stabilizes cell membranes and is the starting material for steroid hormones, vitamin D and bile acids."},{"label":"Where it acts","body":"Every cell; carried in blood by lipoproteins (LDL, HDL)."},{"label":"Food sources","body":"The liver makes most of it. In food it's found only in animal products (eggs, shellfish, meat, dairy)."},{"label":"Reference values & upper limit","body":"No dietary requirement — the body makes enough."},{"label":"Too much","body":"High blood LDL cholesterol is a major cause of atherosclerosis. Saturated and trans fats raise LDL more than dietary cholesterol does for most people."},{"label":"Known vs. unknown","body":"LDL's causal role in heart disease is strongly established. The effect of dietary cholesterol varies between people."}],"links":["fat","saturated-fat","trans-fat","liver","gallbladder","vitamin-d","blood-vessels","oats","egg"],"claims":[{"text":"LDL cholesterol causes atherosclerotic cardiovascular disease.","known":"Consistent evidence from genetic, epidemiologic and randomized trials.","unknown":"Individual risk depends on many factors.","strength":"strong","population":"Adults.","sourceOrg":"Ference et al., European Heart Journal (EAS Consensus)","sourceTitle":"Low-density lipoproteins cause atherosclerotic cardiovascular disease","sourceDate":"2017"}],"parent":"fat","level":"nutrient","steps":["The liver builds cholesterol from acetyl-CoA.","It's packaged into lipoproteins and sent out.","Cells take up LDL when they need cholesterol.","HDL carries excess back to the liver to become bile."],"image":"t_cholesterol","w":[80.52,-49.096,23.042]},{"id":"omega-6","kind":"nutrient","world":"nutrients","title":"Omega-6 Fats","subtitle":"Linoleic acid","tint":"#F4D35E","summary":"An essential polyunsaturated fat found in vegetable oils, nuts and seeds. Despite online claims, replacing saturated fat with it is linked to lower heart risk.","synonyms":["linoleic acid","seed oils","vegetable oils","pufa"],"sections":[{"label":"What it does","body":"Part of cell membranes and the precursor to signaling molecules. Essential — the body can't make linoleic acid."},{"label":"Food sources","body":"Sunflower, soybean, corn and safflower oils; walnuts; seeds."},{"label":"Reference values & upper limit","body":"Adequate Intake: 17 g/day (men 19–50), 12 g/day (women 19–50)."},{"label":"Known vs. unknown","body":"The 'seed oils are toxic' claim isn't supported by the human evidence; the omega-6:omega-3 ratio idea is debated."}],"links":["fat","omega-3","walnuts","saturated-fat","inflammation","natural-vs-synthetic"],"claims":[{"text":"Higher linoleic acid intake is associated with lower coronary heart disease risk, especially when replacing saturated fat or carbohydrate.","known":"Meta-analysis of prospective cohorts.","unknown":"Observational.","strength":"moderate","population":"Adults.","sourceOrg":"Farvid et al., Circulation","sourceTitle":"Dietary linoleic acid and risk of coronary heart disease","sourceDate":"2014","limitations":"Observational."}],"parent":"fat","level":"nutrient","image":"t_omega_6","w":[105.108,-91.684,23.042]},{"id":"monounsaturated-fat","kind":"nutrient","world":"nutrients","title":"Monounsaturated Fat","subtitle":"Olive oil, avocado","tint":"#B5D96B","summary":"Fats with one double bond, liquid at room temperature. Common in olive oil, avocados and nuts.","synonyms":["mufa","oleic acid"],"sections":[{"label":"What it does","body":"Provides energy and is part of membranes. Replacing saturated fat with it lowers LDL cholesterol."},{"label":"Food sources","body":"Olive, canola and peanut oils; avocado; almonds, hazelnuts, cashews."},{"label":"Reference values & upper limit","body":"No separate requirement; part of total fat (AMDR 20–35% of energy)."}],"links":["fat","olive-oil","avocado","almonds","cholesterol"],"claims":[{"text":"Replacing saturated fats with unsaturated fats lowers LDL cholesterol.","known":"Consistent trial evidence.","unknown":"—","strength":"strong","population":"Adults.","sourceOrg":"American Heart Association","sourceTitle":"Dietary Fats and Cardiovascular Disease: A Presidential Advisory","sourceDate":"2017"}],"parent":"fat","level":"nutrient","image":"t_monounsaturated_fat","w":[129.696,-49.096,23.042]},{"id":"starch","kind":"nutrient","world":"nutrients","title":"Starch","subtitle":"Chains of glucose","tint":"#F4B860","summary":"Plants store energy as long glucose chains. Digestion snips them back into glucose for fuel.","synonyms":["complex carbohydrates","amylose","amylopectin"],"sections":[{"label":"What it does","body":"Main source of glucose for most of the world."},{"label":"Food sources","body":"Grains, potatoes, rice, legumes, green bananas."}],"links":["carbohydrate","resistant-starch","blood-sugar","rice","potato","mouth","pancreas"],"claims":[{"text":"Starch is digested by amylase enzymes into glucose.","known":"Foundational biochemistry.","unknown":"—","strength":"established","population":"All humans.","sourceOrg":"NIH NIDDK","sourceTitle":"Your Digestive System & How It Works","sourceDate":"Current revision"}],"parent":"carbohydrate","level":"nutrient","steps":["Salivary amylase starts cutting starch.","Pancreatic amylase continues in the small intestine.","Brush-border enzymes release glucose.","Glucose is absorbed into blood."],"image":"t_starch","w":[275.711,-79.664,23.042]},{"id":"resistant-starch","kind":"nutrient","world":"nutrients","title":"Resistant Starch","subtitle":"Starch that acts like fiber","tint":"#9FD86B","summary":"Starch that escapes digestion and reaches the colon, where bacteria ferment it — like fiber.","synonyms":["cooled potatoes","green banana","retrograded starch"],"sections":[{"label":"What it does","body":"Feeds gut bacteria, which produce short-chain fatty acids like butyrate."},{"label":"Food sources","body":"Green bananas, legumes, whole grains; cooked-then-cooled potatoes, rice and pasta form some."},{"label":"Known vs. unknown","body":"Fermentation and butyrate production are established; size of health effects in people is still studied."}],"links":["fiber","starch","microbiome","banana","potato","short-chain-fatty-acids"],"claims":[{"text":"Resistant starch is not digested in the small intestine and is fermented by bacteria in the colon.","known":"Well-characterized.","unknown":"Health effects vary by type and dose.","strength":"established","population":"All humans.","sourceOrg":"EFSA Panel on Dietetic Products","sourceTitle":"Scientific Opinion on dietary reference values for carbohydrates and dietary fibre","sourceDate":"2010"}],"parent":"fiber","level":"nutrient","image":"t_resistant_starch","w":[226.482,39.33,23.042]},{"id":"short-chain-fatty-acids","kind":"nutrient","world":"nutrients","title":"Short-Chain Fatty Acids","subtitle":"Gifts from gut bacteria","tint":"#9FD86B","summary":"Butyrate, acetate and propionate — made when bacteria ferment fiber. Butyrate is the main fuel for colon-lining cells.","synonyms":["butyrate","scfa","acetate","propionate","postbiotics"],"sections":[{"label":"What it does","body":"Fuels colon cells, supports the gut barrier and acts as signaling molecules."},{"label":"Food sources","body":"Not eaten directly — produced from fiber and resistant starch."},{"label":"Known vs. unknown","body":"Butyrate's role as colon cell fuel is established. Many proposed whole-body effects come from animal studies."}],"links":["microbiome","fiber","resistant-starch","large-intestine","prebiotics"],"claims":[{"text":"Butyrate produced by colonic bacteria is the primary energy source for colonocytes.","known":"Well established in gut physiology.","unknown":"Effects beyond the gut in humans are less clear.","strength":"strong","population":"All humans.","sourceOrg":"Koh et al., Cell","sourceTitle":"From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites","sourceDate":"2016","limitations":"Review."}],"parent":"microbiome","level":"nutrient","image":"t_short_chain_fatty_acids","w":[-517.256,463.841,23.042]},{"id":"prebiotics","kind":"nutrient","world":"nutrients","title":"Prebiotics","subtitle":"Food for gut bacteria","tint":"#9FD86B","summary":"Fibers like inulin and GOS that selectively feed beneficial gut microbes.","synonyms":["inulin","fos","gos","chicory root"],"sections":[{"label":"Food sources","body":"Onions, garlic, leeks, asparagus, bananas, legumes, chicory root."},{"label":"Too much","body":"Large amounts can cause gas and bloating, especially for people with IBS."}],"links":["fiber","microbiome","probiotics","garlic","short-chain-fatty-acids"],"claims":[{"text":"A prebiotic is a substrate selectively used by host microorganisms conferring a health benefit.","known":"Expert consensus definition.","unknown":"Benefits vary by product.","strength":"established","population":"—","sourceOrg":"International Scientific Association for Probiotics and Prebiotics","sourceTitle":"Consensus statement on the definition and scope of prebiotics","sourceDate":"2017"}],"parent":"fiber","level":"nutrient","image":"t_prebiotics","w":[177.306,39.33,23.042]},{"id":"sugars","kind":"nutrient","world":"nutrients","title":"Sugars","subtitle":"Glucose, fructose, lactose…","tint":"#F4B860","summary":"Small carbohydrates. Naturally in fruit and milk; 'added sugars' are put in during processing or cooking.","synonyms":["glucose","fructose","sucrose","lactose","natural sugar","fruit sugar"],"sections":[{"label":"What it does","body":"Quick energy. The body handles sugar in whole fruit differently from sugary drinks because fiber and the food structure slow absorption."},{"label":"Food sources","body":"Fruit, milk, honey, table sugar, syrups, sweetened drinks."},{"label":"Known vs. unknown","body":"Harm is linked mainly to added and free sugars, not sugars in whole fruit and milk."}],"links":["carbohydrate","added-sugars","lactose","blood-sugar","teeth","fruit-juice-note"],"claims":[{"text":"WHO's free sugars recommendation does not apply to sugars naturally present in intact fruits, vegetables and milk.","known":"No reported evidence of harm from these sugars.","unknown":"—","strength":"regulatory","population":"Adults and children.","sourceOrg":"World Health Organization","sourceTitle":"Guideline: Sugars intake for adults and children","sourceDate":"2015"}],"parent":"carbohydrate","level":"nutrient","image":"t_sugars","w":[251.123,-35.299,24.588]},{"id":"lactose","kind":"nutrient","world":"nutrients","title":"Lactose","subtitle":"Milk sugar","tint":"#E8E1D4","summary":"The sugar in milk. Digesting it needs lactase — an enzyme many adults produce less of.","synonyms":["lactose intolerance","lactase","dairy intolerance"],"sections":[{"label":"What it does","body":"Broken into glucose and galactose by lactase in the small intestine."},{"label":"Too much","body":"With low lactase, undigested lactose reaches the colon and causes gas, bloating and diarrhea. Not dangerous, and not an allergy."},{"label":"Interactions","body":"Most people with lactose malabsorption tolerate small amounts, yogurt and hard cheeses."}],"links":["milk","yogurt","cheese","small-intestine","microbiome","sugars"],"claims":[{"text":"Most people with lactose intolerance can consume some lactose without symptoms.","known":"Clinical guidance.","unknown":"Tolerance varies.","strength":"strong","population":"Adults with lactose malabsorption.","sourceOrg":"NIH NIDDK","sourceTitle":"Lactose Intolerance — Eating, Diet & Nutrition","sourceDate":"Current revision"}],"parent":"sugars","level":"nutrient","image":"t_lactose","w":[251.123,-35.299,23.042]},{"id":"gluten","kind":"nutrient","world":"nutrients","title":"Gluten","subtitle":"Wheat protein","tint":"#F4B860","summary":"Proteins in wheat, barley and rye that give dough stretch. Harmful for people with celiac disease; not shown harmful for others.","synonyms":["celiac","coeliac","gluten-free","gluten sensitivity","wheat"],"sections":[{"label":"What it does","body":"A protein source like any other for most people."},{"label":"Too much","body":"In celiac disease, gluten triggers immune damage to the small intestine villi. Testing should happen before going gluten-free, or results can be falsely normal."},{"label":"Known vs. unknown","body":"Celiac disease affects about 1% of people. Non-celiac gluten sensitivity is real for some but poorly understood."}],"links":["villi","small-intestine","whole-wheat-bread","immune-response","absorption"],"claims":[{"text":"People should not start a gluten-free diet before being tested for celiac disease, because it can make test results inaccurate.","known":"Clinical guidance.","unknown":"—","strength":"strong","population":"People with suspected celiac disease.","sourceOrg":"NIH NIDDK","sourceTitle":"Diagnosis of Celiac Disease","sourceDate":"Current revision"}],"parent":"protein","level":"nutrient","image":"t_gluten","w":[226.482,-165.915,23.042]},{"id":"polyphenols","kind":"nutrient","world":"nutrients","title":"Polyphenols","subtitle":"Plant compounds","tint":"#B9A6FF","summary":"Thousands of plant compounds (flavonoids, resveratrol, catechins) in tea, coffee, berries, cocoa and olive oil. Not essential nutrients.","synonyms":["flavonoids","antioxidants","resveratrol","catechins","phytonutrients","anthocyanins"],"sections":[{"label":"What it does","body":"Many act as signaling molecules; much is transformed by gut bacteria. The 'antioxidant' story is simpler than reality."},{"label":"Food sources","body":"Tea, coffee, berries, apples, cocoa, olive oil, legumes, herbs."},{"label":"Known vs. unknown","body":"Diets rich in polyphenol-containing foods are associated with better health; high-dose antioxidant supplements have generally disappointed in trials."}],"links":["blueberries","dark-chocolate","olive-oil","coffee","tea","microbiome","superfood-myth","inflammation"],"claims":[{"text":"Large trials of antioxidant supplements such as beta-carotene and vitamin E have not shown protection against cancer or heart disease, and some showed harm.","known":"Multiple large RCTs.","unknown":"Whole foods are a different question.","strength":"strong","population":"Adults.","sourceOrg":"NIH NCCIH","sourceTitle":"Antioxidant Supplements: What You Need To Know","sourceDate":"Current revision","exposure":"High-dose supplements."}],"parent":"group-macros","level":"nutrient","image":"t_polyphenols","w":[121.277,48.932,23.042]},{"id":"lutein-zeaxanthin","kind":"nutrient","world":"nutrients","title":"Lutein & Zeaxanthin","subtitle":"The eye's yellow pigments","tint":"#F4D35E","summary":"Carotenoids that concentrate in the macula of the retina and filter blue light.","synonyms":["lutein","zeaxanthin","macular pigment","carotenoids"],"sections":[{"label":"Food sources","body":"Kale, spinach, corn, egg yolks, peppers."},{"label":"Known vs. unknown","body":"Specific supplement formulas help people with intermediate AMD; prevention in healthy people is unproven."}],"links":["eye","kale","spinach","egg","beta-carotene"],"claims":[{"text":"Lutein and zeaxanthin are the main carotenoids in the macula of the human retina.","known":"Well established.","unknown":"—","strength":"established","population":"All humans.","sourceOrg":"US National Eye Institute","sourceTitle":"AREDS/AREDS2 Frequently Asked Questions","sourceDate":"Current revision"}],"parent":"vitamin-a","level":"nutrient","image":"t_lutein_zeaxanthin","w":[285.164,241.039,23.042]},{"id":"nitrate","kind":"nutrient","world":"nutrients","title":"Dietary Nitrate","subtitle":"Beets & greens","tint":"#FF4D8C","summary":"Leafy greens and beets are rich in nitrate, which mouth bacteria help turn into nitric oxide — a blood vessel relaxer.","synonyms":["nitrates","beetroot juice","nitric oxide"],"sections":[{"label":"What it does","body":"Converted nitrate → nitrite → nitric oxide, which widens blood vessels."},{"label":"Food sources","body":"Beets, spinach, arugula, celery, lettuce."},{"label":"Interactions","body":"Antibacterial mouthwash blunts the conversion by killing mouth bacteria."},{"label":"Known vs. unknown","body":"Vegetable nitrate modestly lowers blood pressure in short trials. Processed-meat nitrites are a different context (see sodium nitrite)."}],"links":["blood-vessels","spinach","mouth","sodium-nitrite","aerobic","hazard-vs-risk"],"claims":[{"text":"Inorganic nitrate and beetroot juice supplementation modestly lowers blood pressure in short-term trials.","known":"Meta-analysis of RCTs.","unknown":"Long-term effects unclear.","strength":"moderate","population":"Adults.","sourceOrg":"Siervo et al., Journal of Nutrition","sourceTitle":"Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults","sourceDate":"2013","exposure":"Nitrate-rich vegetables or juice.","limitations":"Short trials."}],"parent":"group-macros","level":"nutrient","image":"t_nitrate","w":[121.277,-175.517,23.042]},{"id":"creatine","kind":"nutrient","world":"nutrients","title":"Creatine","subtitle":"Quick energy buffer","tint":"#FF6A4D","summary":"Stored in muscle as phosphocreatine to recharge ATP in short bursts. The body makes some; meat and fish supply more.","synonyms":["creatine monohydrate","phosphocreatine"],"sections":[{"label":"What it does","body":"Rapidly regenerates ATP during sprinting and lifting."},{"label":"Food sources","body":"Made in the liver and kidneys; red meat and fish."},{"label":"Known vs. unknown","body":"One of the best-studied supplements for strength training performance. Not needed for health."}],"links":["muscle","energy-metabolism","strength-training","kidneys","beef"],"claims":[{"text":"Creatine supplementation increases performance in short-duration, high-intensity exercise.","known":"Many RCTs.","unknown":"Responses vary.","strength":"strong","population":"Adults doing resistance or sprint training.","sourceOrg":"Kreider et al., Journal of the International Society of Sports Nutrition","sourceTitle":"ISSN position stand: safety and efficacy of creatine supplementation","sourceDate":"2017","exposure":"Creatine monohydrate supplementation.","limitations":"Some authors have industry ties."}],"parent":"muscle","level":"nutrient","image":"t_creatine","w":[444.374,510.27,23.042]},{"id":"bioavailability","kind":"concept","world":"concepts","title":"Bioavailability","subtitle":"Label ≠ absorbed","tint":"#A8B4FF","summary":"How much of a nutrient you actually absorb and use. Of 18 mg of iron in food, the body may absorb under 1 mg or several milligrams, depending on the form and its stores.","synonyms":["absorption rate","bioavailable"],"sections":[{"label":"Examples","body":"Heme iron (meat) ~15–35% absorbed vs non-heme iron (plants) ~2–20%. Calcium from spinach is poorly absorbed due to oxalate. Lycopene from cooked tomatoes is more available than raw."},{"label":"Why it matters","body":"Comparing foods by label numbers alone can mislead."}],"links":["absorption","iron","calcium","spinach","tomato","vitamin-c"],"claims":[{"text":"Heme iron has higher bioavailability than non-heme iron.","known":"Well established.","unknown":"Absorption also depends on iron status.","strength":"established","population":"All humans.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Iron — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-thinking","level":"evidence","image":"t_bioavailability","w":[-145.293,-641.185,23.042]},{"id":"coffee","kind":"food","world":"food","title":"Coffee","subtitle":"Roasted seed drink","tint":"#B07A4F","summary":"Caffeine plus hundreds of compounds. Moderate intake is associated with neutral-to-lower risk of several diseases.","synonyms":["espresso","decaf"],"sections":[{"label":"Inside a cup","body":"About 95 mg caffeine in 8 oz brewed (varies widely), potassium, polyphenols, almost no calories black."},{"label":"Pregnancy","body":"Pregnant people are generally advised to limit caffeine to about 200 mg/day."}],"links":["caffeine","polyphenols","sleep","potassium","correlation-causation"],"claims":[{"text":"Coffee consumption is more often associated with benefit than harm across health outcomes, at around 3–4 cups per day.","known":"Umbrella review of meta-analyses.","unknown":"Mostly observational.","strength":"moderate","population":"Adults (not pregnant).","sourceOrg":"Poole et al., BMJ","sourceTitle":"Coffee consumption and health: umbrella review of meta-analyses","sourceDate":"2017","limitations":"Observational."}],"parent":"group-produce","image":"t_coffee","w":[-583.848,17.714,23.042]},{"id":"tea","kind":"food","world":"food","title":"Tea","subtitle":"Camellia sinensis","tint":"#9FD86B","summary":"Green, black and oolong tea come from the same plant. Contains catechins, a little caffeine and L-theanine.","synonyms":["green tea","black tea","matcha","oolong"],"sections":[{"label":"Iron note","body":"Tea polyphenols reduce non-heme iron absorption when drunk with meals."},{"label":"Supplements","body":"Concentrated green tea extract supplements have been linked to rare liver injury — different from drinking tea."}],"links":["caffeine","polyphenols","iron","liver","bioavailability"],"claims":[{"text":"Green tea extract supplements have been linked to rare cases of liver injury; drinking green tea as a beverage is believed safe in moderate amounts.","known":"Case reports and regulatory reviews.","unknown":"Mechanism and susceptibility unclear.","strength":"moderate","population":"Adults.","sourceOrg":"NIH NCCIH","sourceTitle":"Green Tea","sourceDate":"Current revision"}],"parent":"group-produce","image":"t_tea","w":[-610.601,-28.624,23.042]},{"id":"peanuts","kind":"food","world":"food","title":"Peanuts","subtitle":"Legume that acts like a nut","tint":"#E0A458","summary":"Technically a legume. Protein, unsaturated fat, niacin, folate and magnesium. A major allergen.","synonyms":["peanut butter","groundnuts","peanut allergy"],"sections":[{"label":"Inside 28 g","body":"About 160 kcal, 7 g protein, 14 g fat (mostly unsaturated), 2.4 g fiber."},{"label":"Allergy prevention","body":"Introducing peanut foods early in infancy — following guidance — reduces the chance of peanut allergy in high-risk babies."}],"links":["protein","niacin","monounsaturated-fat","magnesium","folate","immune-response"],"claims":[{"text":"Early introduction of peanut-containing foods in infancy reduced peanut allergy in high-risk infants by about 80%.","known":"LEAP randomized trial.","unknown":"—","strength":"strong","population":"High-risk infants.","sourceOrg":"Du Toit et al., New England Journal of Medicine","sourceTitle":"Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy","sourceDate":"2015","exposure":"Regular peanut protein from ~4–11 months.","limitations":"Talk to a pediatrician first for high-risk infants."}],"parent":"group-nuts","image":"t_peanuts","w":[-271.676,264.541,23.042]},{"id":"tuna","kind":"food","world":"food","title":"Tuna","subtitle":"Lean fish","tint":"#FF8C6B","summary":"Lean protein with selenium, B12 and niacin. Larger tuna species contain more mercury.","synonyms":["canned tuna","albacore","skipjack","mercury"],"sections":[{"label":"Mercury","body":"Canned light (skipjack) is a 'best choice'; albacore is a 'good choice' — the FDA suggests fewer servings of it for pregnant people and children."}],"links":["protein","selenium","vitamin-b12","niacin","omega-3","hazard-vs-risk"],"claims":[{"text":"FDA lists canned light tuna as a 'best choice' and albacore tuna as a 'good choice' for people who are pregnant or breastfeeding and young children.","known":"Based on mercury levels.","unknown":"—","strength":"regulatory","population":"Pregnant/breastfeeding people and children.","sourceOrg":"US FDA / EPA","sourceTitle":"Advice about Eating Fish","sourceDate":"Current revision"}],"parent":"group-protein-foods","image":"t_tuna","w":[-111.677,25.437,23.042]},{"id":"beets","kind":"food","world":"food","title":"Beets","subtitle":"Root vegetable","tint":"#C2185B","summary":"Rich in nitrate, folate and potassium. Their pigment, betanin, can harmlessly turn urine pink.","synonyms":["beetroot","beet juice"],"sections":[{"label":"Pink urine","body":"'Beeturia' happens in some people after eating beets and is harmless."}],"links":["nitrate","folate","potassium","blood-vessels","bladder"],"claims":[{"text":"Beetroot is one of the richest dietary sources of inorganic nitrate.","known":"Food composition analyses.","unknown":"Content varies by soil and storage.","strength":"established","population":"—","sourceOrg":"EFSA Panel on Contaminants","sourceTitle":"Nitrate in vegetables — Scientific Opinion","sourceDate":"2008"}],"parent":"group-produce","image":"t_beets","w":[-503.588,-28.624,23.042]},{"id":"bell-pepper","kind":"food","world":"food","title":"Bell Pepper","subtitle":"Vitamin C champion","tint":"#FF4D4D","summary":"A red bell pepper has more vitamin C than an orange, weight for weight.","synonyms":["capsicum","red pepper","sweet pepper"],"sections":[{"label":"Inside 100 g raw red","body":"About 128 mg vitamin C, plus vitamin A carotenoids and B6."}],"links":["vitamin-c","vitamin-a","vitamin-b6","iron","orange"],"claims":[{"text":"Raw red bell pepper provides about 128 mg vitamin C per 100 g, versus about 53 mg for raw orange.","known":"USDA composition data.","unknown":"Varies by ripeness and storage.","strength":"established","population":"—","sourceOrg":"USDA FoodData Central","sourceTitle":"SR Legacy: Peppers, sweet, red, raw; Oranges, raw, all commercial varieties","sourceDate":"2018"}],"parent":"group-produce","image":"t_bell_pepper","w":[-557.094,-28.624,23.042]},{"id":"flaxseed","kind":"food","world":"food","title":"Flaxseed","subtitle":"Plant omega-3","tint":"#B07A4F","summary":"Rich in ALA omega-3, fiber and lignans. Ground flax is absorbed better than whole seeds.","synonyms":["linseed","flax","ala"],"sections":[{"label":"ALA conversion","body":"The body converts only a small fraction of plant ALA into EPA and DHA."}],"links":["omega-3","fiber","chia-seeds","bioavailability"],"claims":[{"text":"Conversion of ALA to EPA and DHA in the body is limited, with estimates often below 15%.","known":"Tracer studies.","unknown":"Varies with sex and diet.","strength":"moderate","population":"Adults.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Omega-3 Fatty Acids — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-nuts","image":"t_flaxseed","w":[-378.689,171.866,23.042]},{"id":"seaweed","kind":"food","world":"food","title":"Seaweed","subtitle":"Sea vegetable","tint":"#4FB286","summary":"A rich iodine source — sometimes too rich. Kelp can contain enough iodine to exceed safe limits.","synonyms":["kelp","nori","wakame","kombu"],"sections":[{"label":"Iodine range","body":"Iodine varies enormously between seaweeds; kelp supplements especially can provide many times the upper limit."}],"links":["iodine","thyroid","dose-response","natural-vs-synthetic"],"claims":[{"text":"Seaweed iodine content is highly variable, and some kelp products provide iodine far above the upper limit.","known":"Composition analyses.","unknown":"—","strength":"established","population":"—","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Iodine — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-produce","image":"t_seaweed","w":[-476.835,110.389,23.042]},{"id":"liver-food","kind":"food","world":"food","title":"Liver (food)","subtitle":"Organ meat","tint":"#8C3B3B","summary":"One of the most nutrient-dense foods: vitamin A, B12, iron, copper, folate. So dense that preformed vitamin A can exceed safe limits.","synonyms":["beef liver","organ meat","chicken liver","pate"],"sections":[{"label":"Vitamin A","body":"A 100 g serving of beef liver can exceed the adult upper limit for preformed vitamin A. Pregnant people are often advised to avoid it."}],"links":["vitamin-a","vitamin-b12","iron","copper","folate","dose-response"],"claims":[{"text":"Beef liver contains about 6,500 mcg RAE vitamin A per 3 oz (85 g), more than double the adult upper limit of 3,000 mcg.","known":"USDA data cited by NIH.","unknown":"—","strength":"established","population":"Adults.","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Vitamin A and Carotenoids — Health Professional Fact Sheet","sourceDate":"Current revision"}],"parent":"group-protein-foods","image":"t_liver_food","w":[-165.183,25.437,23.042]},{"id":"fruit-juice-note","kind":"concept","world":"concepts","title":"Juice vs Whole Fruit","subtitle":"Same sugar, different package","tint":"#F4B860","summary":"Juice keeps the sugar but loses most fiber and food structure. Whole fruit is consistently associated with better outcomes than juice.","synonyms":["orange juice","smoothies","fruit juice","juicing"],"sections":[],"links":["sugars","fiber","orange","apple","blood-sugar"],"claims":[{"text":"Greater whole fruit consumption was associated with lower type 2 diabetes risk, while greater fruit juice consumption was associated with higher risk.","known":"Three large prospective cohorts.","unknown":"Observational.","strength":"moderate","population":"US adults.","sourceOrg":"Muraki et al., BMJ","sourceTitle":"Fruit consumption and risk of type 2 diabetes","sourceDate":"2013","limitations":"Observational."}],"parent":"group-misunderstood","image":"t_fruit_juice_note","w":[173.733,-594.847,23.042]},{"id":"ultra-processed","kind":"concept","world":"concepts","title":"Ultra-Processed Foods","subtitle":"The NOVA idea","tint":"#F4B860","summary":"Industrial formulations made mostly from food extracts and additives. Strongly associated with worse health outcomes — but 'processed' isn't one thing.","synonyms":["upf","nova","processed food","junk food"],"sections":[{"label":"The nuance","body":"Frozen vegetables, canned beans and yogurt are processed and nutritious. Classification is debated and the mechanisms are still being studied."}],"links":["food-processing","added-sugars","sodium","correlation-causation","group-emulsifiers"],"claims":[{"text":"In a tightly controlled inpatient trial, people offered ultra-processed diets ate about 500 kcal/day more than on unprocessed diets matched for presented nutrients.","known":"Randomized crossover trial, 20 adults.","unknown":"Small, short; mechanisms unclear.","strength":"limited","population":"Adults.","sourceOrg":"Hall et al., Cell Metabolism","sourceTitle":"Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain","sourceDate":"2019","limitations":"Small sample, 2 weeks per diet."},{"text":"Greater ultra-processed food exposure was associated with higher risk of adverse health outcomes across many meta-analyses.","known":"Umbrella review.","unknown":"Mostly observational; confounding possible.","strength":"moderate","population":"Adults.","sourceOrg":"Lane et al., BMJ","sourceTitle":"Ultra-processed food exposure and adverse health outcomes: umbrella review","sourceDate":"2024","limitations":"Observational."}],"parent":"group-foodsafety","image":"t_ultra_processed","w":[-511.769,-292.088,23.042]},{"id":"hfcs","kind":"ingredient","world":"ingredients","title":"High-Fructose Corn Syrup","subtitle":"Sweetener","tint":"#B9A6FF","summary":"A corn-derived syrup of fructose and glucose, similar in composition to table sugar.","synonyms":["hfcs","glucose-fructose syrup","corn syrup","isoglucose"],"sections":[{"label":"Versus sugar","body":"HFCS-55 is ~55% fructose; sucrose is 50%. Metabolically the two behave very similarly; both count as added sugars."}],"links":["added-sugars","sugars","liver","natural-vs-synthetic"],"claims":[{"text":"FDA is not aware of evidence that HFCS is less safe than other common nutritive sweeteners like sucrose and honey.","known":"Regulatory review.","unknown":"—","strength":"regulatory","population":"General population.","sourceOrg":"US FDA","sourceTitle":"High Fructose Corn Syrup Questions and Answers","sourceDate":"Current revision"}],"parent":"group-sweeteners","image":"t_hfcs","w":[85.875,619.443,23.042]},{"id":"ascorbic-acid","kind":"ingredient","world":"ingredients","title":"Ascorbic Acid","subtitle":"Antioxidant · E300","tint":"#B9A6FF","summary":"Vitamin C — added to foods to stop browning and preserve color. Identical to the vitamin in fruit.","synonyms":["e300","vitamin c additive","sodium ascorbate"],"sections":[],"links":["vitamin-c","natural-vs-synthetic","sodium-nitrite"],"claims":[{"text":"Ascorbic acid (E 300) is authorized as a food additive in the EU; EFSA found no safety concern at reported uses.","known":"Re-evaluation.","unknown":"—","strength":"regulatory","population":"General population.","sourceOrg":"European Food Safety Authority","sourceTitle":"Re-evaluation of ascorbic acid (E 300), sodium ascorbate (E 301) and calcium ascorbate (E 302)","sourceDate":"2015"}],"parent":"group-acids","image":"t_ascorbic_acid","w":[-60.262,423.968,23.042]},{"id":"natural-flavors","kind":"ingredient","world":"ingredients","title":"Natural Flavors","subtitle":"Flavoring","tint":"#B9A6FF","summary":"Flavor compounds derived from plant or animal sources. Chemically they can be identical to 'artificial' flavors.","synonyms":["natural flavour","artificial flavor","flavoring"],"sections":[{"label":"Labeling","body":"In the US, 'natural flavor' means the flavor comes from a natural source — not that it's healthier or simpler."}],"links":["natural-vs-synthetic","food-processing"],"claims":[{"text":"US regulations define natural flavor by its source (spice, fruit, vegetable, meat, etc.), not by its chemical makeup.","known":"Federal regulation.","unknown":"—","strength":"regulatory","population":"—","sourceOrg":"US FDA","sourceTitle":"21 CFR 101.22 — Foods; labeling of spices, flavorings, colorings and chemical preservatives","sourceDate":"Current revision"}],"parent":"group-acids","image":"t_natural_flavors","w":[-33.509,470.306,23.042]},{"id":"bht","kind":"ingredient","world":"ingredients","title":"BHA & BHT","subtitle":"Antioxidant preservatives","tint":"#A8B4FF","summary":"Synthetic antioxidants that keep fats from going rancid in cereals, snacks and cosmetics.","synonyms":["bha","bht","e320","e321","butylated hydroxytoluene","butylated hydroxyanisole"],"sections":[{"label":"Hazard vs risk","body":"BHA is classified as 'possibly carcinogenic to humans' (IARC 2B) based on high-dose animal studies; regulators permit it at low levels with ADIs."}],"links":["group-preservatives","hazard-vs-risk","adi","fat"],"claims":[{"text":"IARC classifies BHA as possibly carcinogenic to humans (Group 2B), based on animal evidence.","known":"Hazard classification.","unknown":"Relevance at dietary exposure is uncertain.","strength":"regulatory","population":"—","sourceOrg":"International Agency for Research on Cancer","sourceTitle":"IARC Monographs Volume 40","sourceDate":"1986","limitations":"Classifies hazard, not risk."}],"parent":"group-preservatives","image":"t_bht","w":[-126.139,573.106,23.042]},{"id":"palm-oil","kind":"ingredient","world":"ingredients","title":"Palm Oil","subtitle":"Tropical fat","tint":"#F4B860","summary":"A semi-solid vegetable fat, about 50% saturated. Used to replace trans fats in baked goods and spreads.","synonyms":["palm kernel oil","palmitate","vegetable fat"],"sections":[],"links":["saturated-fat","trans-fat","fat","cholesterol"],"claims":[{"text":"Palm oil is roughly 50% saturated fat.","known":"Composition data.","unknown":"—","strength":"established","population":"—","sourceOrg":"USDA FoodData Central","sourceTitle":"SR Legacy: Oil, palm","sourceDate":"2018"}],"parent":"group-emulsifiers","image":"t_palm_oil","w":[127.777,420.237,23.042]},{"id":"relative-risk","kind":"concept","world":"concepts","title":"Relative vs Absolute Risk","subtitle":"'Doubles your risk!'","tint":"#A8B4FF","summary":"'Doubles your risk' can mean going from 1 in a million to 2 in a million. Always ask: risk of what, out of how many?","synonyms":["relative risk","headlines","percent increase"],"sections":[{"label":"Example","body":"If 2 in 100 people get a disease and a habit raises it 18%, that's about 2.4 in 100 — 0.4 more people per 100."}],"links":["absolute-risk","correlation-causation","hazard-vs-risk"],"claims":[{"text":"Presenting risks as absolute numbers helps people understand them better than relative risks alone.","known":"Risk communication research.","unknown":"—","strength":"strong","population":"General public.","sourceOrg":"US FDA","sourceTitle":"Communicating Risks and Benefits: An Evidence-Based User's Guide","sourceDate":"2011"}],"parent":"group-thinking","image":"t_relative_risk","w":[-252.305,-548.509,23.042]},{"id":"placebo","kind":"concept","world":"concepts","title":"Placebo & Blinding","subtitle":"Why trials need controls","tint":"#A8B4FF","summary":"Expectation alone changes how people feel. Comparing to a placebo, with neither side knowing who got what, separates real effects from hope.","synonyms":["placebo effect","double-blind","control group","rct"],"sections":[],"links":["evidence-pyramid","association-vs-evidence","correlation-causation"],"claims":[{"text":"Randomized controlled trials are considered the best way to test whether an intervention causes an effect.","known":"Research methodology standard.","unknown":"Not always feasible or ethical.","strength":"established","population":"—","sourceOrg":"NIH National Library of Medicine","sourceTitle":"MedlinePlus: Clinical Trials","sourceDate":"Current revision"}],"parent":"group-thinking","image":"t_placebo","w":[-65.033,-594.847,23.042]},{"id":"conflict-of-interest","kind":"concept","world":"concepts","title":"Who Paid for It?","subtitle":"Funding & bias","tint":"#A8B4FF","summary":"Industry funding doesn't make a study wrong, but sponsored studies more often favor the sponsor. Check disclosures.","synonyms":["funding bias","industry funded","sponsorship"],"sections":[],"links":["evidence-pyramid","superfood-myth"],"claims":[{"text":"Industry-sponsored drug and device studies more often have favorable efficacy results and conclusions than non-industry studies.","known":"Cochrane systematic review.","unknown":"Mechanisms vary.","strength":"moderate","population":"—","sourceOrg":"Lundh et al., Cochrane Database of Systematic Reviews","sourceTitle":"Industry sponsorship and research outcome","sourceDate":"2017","limitations":"Drug and device studies."}],"parent":"group-thinking","image":"t_conflict_of_interest","w":[-198.799,-641.185,23.042]},{"id":"rda-vs-ul","kind":"concept","world":"concepts","title":"RDA, AI & UL","subtitle":"Reading reference values","tint":"#A8B4FF","summary":"RDA covers ~97% of healthy people. AI is used when data are thinner. UL is the highest daily intake unlikely to cause harm — not a target.","synonyms":["rda","ul","upper limit","adequate intake","dri","daily value","%dv"],"sections":[{"label":"Daily Value","body":"%DV on US labels uses one reference number for everyone — useful to compare foods, not a personal target."}],"links":["dose-response","adi","vitamin-a","vitamin-d","iron"],"claims":[{"text":"The RDA is the average daily intake sufficient to meet the needs of nearly all (97–98%) healthy individuals.","known":"Definition.","unknown":"—","strength":"established","population":"—","sourceOrg":"NIH Office of Dietary Supplements","sourceTitle":"Nutrient Recommendations and Databases","sourceDate":"Current revision"}],"parent":"group-thinking","image":"t_rda_vs_ul","w":[-38.28,-548.509,23.042]},{"id":"supplements-regulation","kind":"concept","world":"concepts","title":"Supplements Aren't Pre-Approved","subtitle":"How regulation works","tint":"#A8B4FF","summary":"In the US, supplements don't need FDA approval for safety or effectiveness before they're sold. Third-party seals check contents, not benefits.","synonyms":["dietary supplements","usp verified","nsf","vitamins pills"],"sections":[],"links":["melatonin-note","natural-vs-synthetic","dose-response","conflict-of-interest"],"claims":[{"text":"FDA does not approve dietary supplements for safety and effectiveness before they are marketed.","known":"Regulatory framework (DSHEA 1994).","unknown":"—","strength":"regulatory","population":"US.","sourceOrg":"US FDA","sourceTitle":"Questions and Answers on Dietary Supplements","sourceDate":"Current revision","limitations":"Rules differ by country."}],"parent":"group-misunderstood","image":"t_supplements_regulation","w":[39.968,-548.509,23.042]},{"id":"calories-myth","kind":"concept","world":"concepts","title":"Calories Aren't the Whole Story","subtitle":"Energy vs nourishment","tint":"#A8B4FF","summary":"Calories measure energy, not nourishment. Two foods with equal calories can differ hugely in fiber, protein, vitamins and how filling they are.","synonyms":["calories","kcal","calorie counting","energy"],"sections":[],"links":["energy-metabolism","appetite","fiber","protein","ultra-processed"],"claims":[{"text":"A food calorie (kcal) is the energy needed to raise 1 kg of water by 1 °C.","known":"Definition.","unknown":"—","strength":"established","population":"—","sourceOrg":"US FDA","sourceTitle":"How to Understand and Use the Nutrition Facts Label","sourceDate":"Current revision"}],"parent":"group-misunderstood","image":"t_calories_myth","w":[146.98,-548.509,23.042]},{"id":"sleep-debt","kind":"concept","world":"concepts","title":"Most Adults Need 7+ Hours","subtitle":"Sleep isn't optional","tint":"#A8B4FF","summary":"Adults need at least 7 hours regularly. About a third of US adults report less.","synonyms":["sleep deprivation","how much sleep","sleep debt"],"sections":[],"links":["sleep","circadian-rhythm","appetite","recovery","immune-response"],"claims":[{"text":"Adults should sleep 7 or more hours per night on a regular basis to promote optimal health.","known":"Joint consensus recommendation.","unknown":"Individual needs vary.","strength":"strong","population":"Adults 18–60.","sourceOrg":"American Academy of Sleep Medicine & Sleep Research Society","sourceTitle":"Recommended Amount of Sleep for a Healthy Adult","sourceDate":"2015"}],"parent":"group-misunderstood","image":"t_sleep_debt","w":[66.721,-502.172,23.042]},{"id":"sitting-time","kind":"movement","world":"movement","title":"Breaking Up Sitting","subtitle":"Any movement counts","tint":"#FFB347","summary":"Guidelines now say any activity counts — even a few minutes — and less sitting is better.","synonyms":["sedentary","sitting","standing desk","activity 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exercises, reduce the rate of falls in older people living in the community by about 23%.","known":"Cochrane review of 108 RCTs.","unknown":"—","strength":"strong","population":"Adults 60+.","sourceOrg":"Sherrington et al., Cochrane Database of Systematic Reviews","sourceTitle":"Exercise for preventing falls in older people living in the community","sourceDate":"2019"}],"parent":"hub-movement","image":"t_balance_training","w":[434.688,-505.596,23.042]},{"id":"hiit","kind":"movement","world":"movement","title":"Interval Training","subtitle":"Short, hard bursts","tint":"#FFB347","summary":"Alternating hard efforts and recovery improves cardiorespiratory fitness efficiently.","synonyms":["hiit","intervals","sprints","vo2 max"],"sections":[],"links":["aerobic","heart","lungs","energy-metabolism","creatine"],"claims":[{"text":"High-intensity interval training improves cardiorespiratory fitness, comparable to or greater than moderate continuous training.","known":"Meta-analyses of 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raw","nodeId":null,"kcal":160,"protein":2,"carb":8.53,"fat":14.66,"fiber":6.7,"potassium":485,"servings":[{"label":"Half (100 g)","grams":100}]},{"id":"spinach","name":"Spinach, raw","nodeId":"spinach","kcal":23,"protein":2.86,"carb":3.63,"fat":0.39,"fiber":2.2,"potassium":558,"servings":[{"label":"1 cup (30 g)","grams":30}]},{"id":"broccoli","name":"Broccoli, raw","nodeId":null,"kcal":34,"protein":2.82,"carb":6.64,"fat":0.37,"fiber":2.6,"potassium":316,"servings":[{"label":"1 cup chopped (91 g)","grams":91}]},{"id":"potato","name":"Potato, baked, flesh and skin","nodeId":null,"kcal":93,"protein":2.5,"carb":21.15,"fat":0.13,"fiber":2.2,"potassium":535,"servings":[{"label":"Medium (173 g)","grams":173}]},{"id":"lentils","name":"Lentils, boiled","nodeId":"lentils","kcal":116,"protein":9.02,"carb":20.13,"fat":0.38,"fiber":7.9,"potassium":369,"servings":[{"label":"1 cup (198 g)","grams":198}]},{"id":"rice","name":"White rice, long-grain, 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3.25%","nodeId":null,"kcal":61,"protein":3.15,"carb":4.8,"fat":3.25,"fiber":0,"potassium":132,"servings":[{"label":"1 cup (244 g)","grams":244}]},{"id":"yogurt","name":"Yogurt, plain, whole milk","nodeId":null,"kcal":61,"protein":3.47,"carb":4.66,"fat":3.25,"fiber":0,"potassium":155,"servings":[{"label":"Container (170 g)","grams":170}]},{"id":"almonds","name":"Almonds","nodeId":null,"kcal":579,"protein":21.15,"carb":21.55,"fat":49.93,"fiber":12.5,"potassium":733,"servings":[{"label":"1 oz (28 g)","grams":28}]}],"references":[{"key":"kcal","label":"Energy","value":2000,"unit":"kcal"},{"key":"protein","label":"Protein","value":50,"unit":"g"},{"key":"carb","label":"Carbohydrate","value":275,"unit":"g"},{"key":"fat","label":"Fat","value":78,"unit":"g"},{"key":"fiber","label":"Fiber","value":28,"unit":"g"},{"key":"potassium","label":"Potassium","value":4700,"unit":"mg"}],"lessons":[{"id":"onions","title":"Why onions make you cry","symbol":"eye.fill","tint":"#F2B5A0","nodeId":null,"steps":[{"symbol":"scissors","text":"Cutting an onion breaks open its cells."},{"symbol":"arrow.triangle.merge","text":"Enzymes meet sulfur compounds that were stored separately."},{"symbol":"wind","text":"They form a volatile gas, syn-propanethial-S-oxide, that drifts upward."},{"symbol":"eye.fill","text":"It stimulates nerves in your eyes, which trigger tears to wash it away."}]},{"id":"fiber","title":"What fiber actually is","symbol":"line.3.horizontal.decrease","tint":"#9FD86B","nodeId":"fiber","steps":[{"symbol":"leaf.fill","text":"Plants build cell walls from carbohydrates."},{"symbol":"xmark.circle.fill","text":"Your digestive enzymes can't break many of those bonds."},{"symbol":"arrow.down","text":"So fiber travels intact through the small intestine."},{"symbol":"allergens","text":"In the colon, bacteria ferment some of it into short-chain fatty acids."}]},{"id":"sunscreen","title":"How sunscreen works","symbol":"sun.max.circle.fill","tint":"#FFD166","nodeId":"sunscreen","steps":[{"symbol":"sun.max.fill","text":"UV photons travel toward your skin."},{"symbol":"hexagon.fill","text":"Filter molecules or mineral particles absorb most of them (and scatter some)."},{"symbol":"thermometer.low","text":"The energy is released as a tiny amount of heat."},{"symbol":"hand.raised.fill","text":"Less UV reaches living skin cells. SPF rates UVB protection; 'broad spectrum' adds UVA."}]},{"id":"preservative","title":"What a preservative does","symbol":"shield.lefthalf.filled","tint":"#A8B4FF","nodeId":"sodium-benzoate","steps":[{"symbol":"drop.fill","text":"Water-containing foods and products can grow microbes."},{"symbol":"allergens","text":"Molds, yeasts and bacteria spoil products and some cause illness."},{"symbol":"shield.fill","text":"Preservatives slow their growth."},{"symbol":"scalemass.fill","text":"Amounts are regulated. 'Preservative' is a job, not a warning."}]},{"id":"protein","title":"What happens to protein","symbol":"link","tint":"#FF8C6B","nodeId":"protein","steps":[{"symbol":"flask.fill","text":"Stomach acid unfolds the protein chain."},{"symbol":"scissors","text":"Enzymes cut it into peptides and amino acids."},{"symbol":"square.grid.3x3.fill","text":"The small intestine absorbs them into the blood."},{"symbol":"hammer.fill","text":"Cells rebuild them into the proteins they need."}]},{"id":"muscle","title":"Why muscles contract","symbol":"figure.strengthtraining.traditional","tint":"#FF6A4D","nodeId":"muscle","steps":[{"symbol":"bolt.fill","text":"A nerve signal arrives."},{"symbol":"cube.fill","text":"Calcium floods the muscle fiber's interior."},{"symbol":"link","text":"Myosin grabs actin and pulls, again and again."},{"symbol":"figure.walk","text":"Millions of tiny pulls shorten the whole muscle."}]},{"id":"surfactants","title":"What shampoo surfactants do","symbol":"bubbles.and.sparkles.fill","tint":"#7FC8F8","nodeId":"shampoo","steps":[{"symbol":"drop.halffull","text":"Scalp oil (sebum) doesn't mix with water."},{"symbol":"pin.fill","text":"Surfactants have an oil-loving tail and a water-loving head."},{"symbol":"circle.dashed","text":"Tails grab the oil, forming tiny spheres called micelles."},{"symbol":"water.waves","text":"Water rinses the micelles — and the oil — away."}]},{"id":"iron","title":"Why iron matters","symbol":"drop.fill","tint":"#E5564B","nodeId":"iron","steps":[{"symbol":"fork.knife","text":"You eat heme or non-heme iron."},{"symbol":"c.circle.fill","text":"Vitamin C in the same meal helps non-heme iron absorption."},{"symbol":"slider.horizontal.3","text":"The gut controls how much enters the body."},{"symbol":"heart.fill","text":"Iron sits in hemoglobin, carrying oxygen in red blood cells."}]}]}