• HDL are high-density lipoproteins, (previously) also known as good cholesterol because they absorb waxy cholesterol and carry it back to the liver, which then flushes it from the body. This process was thought to lower the risk of heart disease and stroke. Update May 2023: According to Nutrition Facts, studies are now showing that HDL is more neutral than beneficial. CH will continue to monitor the research.

• IGF-1 is insulin-like growth factor 1, also called somatomedin C. It is a hormone found in the blood, functions as a manager of growth hormones (GH), has a similar molecular structure to insulin, and plays an important role in fetal and childhood growth. For adults, when excessive amounts of protein are consumed, IGF-1 levels increase, which has an adverse effect on aging, inflammation, and insulin resistance. Excessive protein intake is measured as more than 8% - 15% of total daily caloric intake - the WHO recommends 5% daily protein intake for adults. WPF and vegan athletes would need more. Other harmful effects of too much protein in the diet (too much IGF-1) is an increased risk of some cancers, kidney damage, heart disease, and calcium loss. Foods high in IGF-1 are: dairy products, animal products, eggs, and foods containing saturated fat. Plant foods that promote lower IGF-1 levels are: intact whole grains, nuts, seeds, fruits, vegetables, and legumes. Even eating an excess of plant protein can also cause an increase of IGF-1. 

• Inflammation belongs in the Hall of Fame for a core cause of chronic disease and illness. Inflammation can cause chronic pain, memory loss, dementia, Alzheimer's, heart disease, stroke, GI issues, auto-immune diseases, and other chronic ailments. Research is coming to light which shows that inflammation might be the number one cause of chronic diseases, no matter what symptoms people experience (stay tuned as this discovery unfolds). If we keep our body in a constant state of inflammation due to a nutrient- and fiber-poor diet, dehydration, negative stress, lack of movement and healthy sleep, and/or eating animals, dairy, eggs, butter, processed foods, and junk foods (vegan or otherwise)... we're likely to feel and be unwell. Some foods that lower inflammation are: berries, green leafy veggies, cruciferous veggies, sweet potatoes, raw chia seeds, raw nuts, squash, ginger, turmeric, mushrooms, beans, lentils, and garlic. 

• Intermittent Fasting is also referred to as intermittent energy restriction. This is a term for various meal schedules which cycle between voluntary fasting and non-fasting over a period of time. Three common methods are: alternate day fasting, periodic fasting (one day a week / one week a month), and daily time-restricted fasting when food is consumed within a six to ten hour window. Some benefits of intermittent fasting can be weight-loss, lower LDL cholesterol, reduced liver fat, and improved blood pressure. Fasting has also been shown to re-start the body with autoimmune conditions such as hypothyroidism, helping some people reduce or eliminate medications. If done in an extreme or too frequent way, this can also be potentially harmful. 

• LDL are low-density lipoproteins, also known as bad cholesterol, because they collect in the walls of blood vessels and may lead to a buildup of cholesterol in the arteries. This can then lead to an increased risk of heart attacks and stroke. Factors such as diet, exercise, body fat, age, gender, genetics, and race can also contribute to higher LDL levels. Foods to avoid would include: junk food, animal protein, dairy, eggs, refined flours and sugars, fried foods, plant oils, coconut oil, and butter. Foods that can help lower LDL cholesterol are: hulled barley, legumes, eggplant, okra, nuts, apples, grapes, citrus fruits, and strawberries. 

• Lifestyle Medicine is a branch of medicine focused on evidence-based interventions including: adopting a nutrient-dense, whole plant-based diet; creating fitness plans; improving sleep; managing stress through meditation, breathing, and mindfulness exercises; maintaining healthy relationships; and letting go of unhealthy habits such as smoking, excessive drinking, or working too much. Lifestyle diseases - namely type-2 diabetes, heart disease, obesity, and some cancers - can be prevented or reversed through working with a lifestyle physician or via a program focused on whole plant Foods + Fitness as Medicine. This is also referred to as integrative medicine. 

• Lignans are bioactive-chemical compounds (defined as phytoestrogens) that are found in plants, particularly in flax meal, the best source available. Other sources are cruciferous vegetables like broccoli and Brussels sprouts, whole intact grains, sesame seeds, and tahini. Specifically, lignans act as an anti-cancer compound as well as reduce the risk of osteoporosis, heart disease, and menopausal symptoms. 

• Metabolic Acidosis is a chemical imbalance of acids and acid-bases in the blood. The body can make too much acid, doesn't eliminate enough acid, or doesn't have enough acid-base to offset a normal amount of acid. When this happens, normal bodily chemical reactions and processes don't function correctly. Metabolic acidosis can be caused by cancer, drinking too much alcohol, too much vigorous exercise, liver failure, low blood sugar (hypoglycemia), some medications, and foods and beverages such as salty foods, soda, and animal protein. Increasing whole fruits and vegetables can help control metabolic acidosis.

• Metabolic Syndrome is a cluster of the most dangerous risk factors for heart disease and type-2 diabetes which include abdominal obesity, high cholesterol, high blood pressure, and raised fasting plasma glucose. 

• Metabolism is the process when the body converts foods and beverages into energy. During this complex bio-chemical process, calories are combined with oxygen to release energy which the body needs to function. Foods that can boost metabolism are: legumes, nuts, seeds, chili peppers, citrus fruits, green leafy vegetables, whole intact grains, green tea, dark cacao, and spices such as ginger, cinnamon, turmeric, and cayenne. 

• Mitochondria is often referred to as the "powerhouse of cells" and play a crucial role in converting energy from oxygen and food into energy for processes in the body and brain. There are five main functions of the mitochondria which have been shown to help cells function efficiently and effectively when we eat food. First is the production of a small molecule called ATP (adenosine triphosphate), which is where the chemical energy produced by the mitochondria is stored. Second is calcium homeostasis, which is the flow of calcium in and out of the cell's mitochondria and is important in metabolic regulation and cell death. Third is immunity regulation, which is driven by MAVS - mitochondrial antiviral-signaling protein - an innate response to viral infections. Fourth is apoptosis (see above), which controls the pathway of programmed cell death and releases proteins (like cytochrome C) in response to stress such as heat, infection, too much calcium, and lack of nutrients. Fifth is the regulation of stem cells, which are generated from a reactive oxygen species (ROS) by mitochondria that regulate the fate of somatic stem cells. Plants that support healthy mitochondria include: blueberries, broccoli, avocados, nuts, spinach, collard greens, and pomegranate seeds.

• Neurogenesis, a relatively new scientific discovery, is the process by which new neurons are formed in the brain. This is a phenomenon in neuroplasticity, the learning process, and memory storage. There are several ways to increase the formation of brain neurons, including flavonoids and omega 3 fatty acids. Conversely, a diet rich in trans and saturated fat has a negative impact on neurogenesis. There are foods and activities which increase neurogenesis: blueberries, walnuts, dark cacao (72%+), turmeric, green tea, exercise, learning something new (music, math, languages, and travel), sunlight, intermittent fasting, and sex. 

• Nitric Oxide is a healthy gas created by mixing saliva and stomach acids with nitrate-rich foods. Dietary nitrate works by making blood vessels bigger, increasing the amount of blood with each heartbeat, and increasing the amount of oxygen in muscles, thus increasing muscle strength. Some nitrate rich foods which become nitric oxide in the body are: seeds, beets, cabbage, carrots, chard, garlic, kale, arugula, pomegranate, spinach, watermelon, rhubarb, and citrus fruits. 

• Omega-3 Fatty Acids are polyunsaturated fats found in foods such as fatty fish, seafood, and fatty plants such as flax, chia, and raw walnuts. They support brain functions such as memory, learning, cognitive well-being, and blood flow to the brain. They also act as a starting point for creating hormones that regulate inflammation, blood clotting, and the contraction and relaxation of artery walls. Plants with omegas are also essential in preventing and managing heart and blood pressure health. The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).  Notably, EPA and DHA can also be formed from ALA (found in flax seeds, chia seeds, and walnuts). However, the amounts of EPA and DHA converted from ALA are possibly not enough, so some plant-based advocates recommend algae- or yeast-sourced supplements. Bonus: nuts and seeds have a lot of fiber and protein.  

• Oxidative Stress is a disruption in the balance between the production of free radicals (reactive oxygen species) and antioxidant protections. This can cause damage to tissues and has been linked to a higher risk of Alzheimer's, Parkinson's, diabetes, high blood pressure, atherosclerosis, stroke, inflammatory conditions, chronic fatigue syndrome, asthma, and obesity. Foods which contribute to oxidative stress are high in fat, sugar, and processed foods. Other harmful factors include: tobacco, alcohol, pollution, pesticides, chemicals, and certain medications. Foods which can lower oxidative stress include: cherries, dried plums, dark leafy greens, broccoli, citrus fruits, carrots, and tomatoes. 

• Photosynthesis is the process used by plants, algae, and certain bacteria to harness energy from sunlight and turn it into chemical energy. Plants make food from light, water, nutrients, and carbon dioxide (CO2). Chlorophyll is the green color found in plants, which helps the plant make food. All foods people eat comes directly or indirectly through plants. Photosynthesis uses CO2 to make sugar and produces oxygen as a by-product, which is vital for all life. 

• Phytonutrients are found in plant-based foods such as fruits, vegetables, intact whole grains, nuts, seeds, legumes, and tea. Plant foods contain thousands of natural chemicals, also known as phytonutrients or phytochemicals. The prefix phyto refers to the Greek word for plants, and these chemicals help protect plants from germs, fungi, insects, and other threats. There are more than 25,000 phytonutrients found in plant foods. They aren't essential in keeping humans alive (unlike vitamins and minerals), but they can help prevent diseases and keep the body working properly. 

• Polyphenols are compounds found in plants. They act as antioxidants and are known to reduce inflammation, which is a core cause of many chronic diseases. There are four types: flavonoids in foods like apples, onions, dark cacao, and red cabbage; phenolic acids in foods like fruits, veggies, whole grains, and seeds; polyphenolic amides in foods like chili peppers and oats; and other polyphenols in foods like berries, turmeric, flax, sesame seeds, and whole grains. 

• Spermidine is an aliphatic polyamine. According to the NIH: "Aliphatic polyamines are a family of polycationic molecules derived from decarboxylation of the amino acid ornithine. (They're) made up of three molecules: putrescine, spermine, and spermidine. In-cell polyamine homeostasis is tightly controlled at key steps of cell metabolism." That's a mouthful. Side note: homeostasis is the relatively stable balance between inter-dependent components, especially in physiological processes. The polyamine spermidine is also essential for eukaryotic life, including cell development, growth, and reproduction. Eukaryotic means the cells have a nuclei and are found in plants, animals, fungi, and protist (not animal, plant, nor fungi). Generally, eukaryotic cells have a nucleus and are surrounded by a membrane called the nuclear envelope, where DNA is stored. In the nutrition universe, spermidine is connected to slowing down the aging process because it promotes cardioprotective autophagy (see above). Foods rich in spermidine are: mushrooms, soy products (soy beans, edamame, tofu, tempeh), legumes family, corn, and intact whole grains. 

• Sulforaphane is a potent antioxidant found in foods from the Brassica family (aka cruciferous) such as cabbage, Brussels sprouts, and broccoli. This phytochemical is not actually in these foods but is created when we chew these plants, which then converts other phytochemicals in these plants into sulforphane. Health benefits can include: decreased inflammation, protection of DNA, the brain, and the heart, slower tumor growth, and detoxification. More sulforphane-rich foods include: bok choy, cauliflower, kale, mustard greens, and turnips. Broccoli sprouts have the highest concentration of this antioxidant and offers up to 100 times more potency than broccoli. 

• Symbiotic Nutrition is the relationship between organisms which share nutrition and shelter. This relationship may or may not be mutually beneficial. There are three main types of a symbiotic relationship: mutualism (both species get benefits), commensalism (one species gets benefits and the other is not affected), and parasitism (one species benefits and the other gets harmed). Most plants experience mutualism (aka mycorrhizal association), which is a symbiosis between the roots of a plant and a fungus; the fungus colonizes the plant roots, which are provided with carbohydrates, sucrose, and glucose.  

• T-Cells, also known as T lymphocyte or thymocyte, are a type of white blood cell. They're connected to the immune system and are developed from stem cells located in the bone marrow. T-cells can protect the body from infections, viruses, and chronic diseases including some cancers. Foods that can increase T-cells are: ginger, beets, garlic, turmeric, mushrooms, oranges, strawberries, kiwis, and oats. 

• TMAO is formed after animal foods containing a substance called choline are eaten. Choline is a nutrient found not only in red meat, but also in eggs, fish, seafood, pork, and poultry. As bacteria in the gut eat the choline, they produce a substance called trimethylamine (TMA). Then, the liver can convert the TMA into TMAO - trimethylamine N-oxide. Researchers have found that people with higher levels of TMAO in their blood may have more than twice the risk of heart attack, stroke, or other serious cardiovascular problems, compared with people who have lower levels. However, choline is also an important nutrient, as it improves memory, muscle control, and brain and nervous system functions. The choline found in whole plant foods is beneficial, and can be found in many foods including: broccoli, sprouts, kale, soy, garbanzo beans, quinoa, mushrooms, potatoes, and peanuts. 

• Telomeres have a primary job of stopping the ends of chromosomes from fraying or sticking to each other (like plastic tips on the ends of shoelaces). Chromosomes are protected at the ends by caps called telomeres, which play a crucial role in copying DNA properly when cells divide, preventing some diseases and reducing the effects of aging. DNA strands get shorter with every cell division, and because cells in the body continually divide, this wears down on its parts. Telomeres are negatively associated with consuming alcohol, meat, and processed meat, while they're positively affected by foods such as legumes, nuts, seaweed, and whole fruits. 

• Thyroid is a small butterfly-shaped gland at the base of the neck. This gland makes a thyroid hormone which travels in the blood to all parts of the body. Nutrients that are beneficial for thyroid health are foods which contain iodine (seaweed), selenium (Brazil nuts), and zinc (lentils), as well as unprocessed whole plant foods overall. One primary benefit of a thyroid-friendly diet via whole plant foods is maintaining a healthy weight. 

• Triglycerides are the most common type of fat in the body, and primarily come from foods such as butter, oils, and other dietary fats. They are also created by overeating (consuming more calories than the body can absorb). They perform four main functions: provide energy, store energy, insulate and protect the body, and aid in the absorption and transport of fat-soluble vitamins. When extra calories are consumed, especially refined carbohydrates and some types of dietary fats, the liver increases production of triglycerides, the excess of which are stored in fat cells for later use. Plant-based omega 3 fatty acids found in flax, chia, oats, and legumes are known to lower high triglyceride levels. 

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Suggestions from Cookhouse Hero: Curiosity is a beautiful thing. If you don't know a word on this page, look it up. Try not to get too bogged down with scientific lingo. Instead, try to apply this knowledge via the foods and beverages listed here. Also, whenever you don't understand something that you read or hear, look up words or ideas AS SOON AS you read or hear them. This is a terrific habit to develop so that your brain will become even more curious. Bonus: curiosity produces dopamine in the brain, which helps create pleasure and contentment.