Plant nutrition

Alimentos antiinflamatorios: la lista práctica y con evidencia - Supersentials
Anti-inflammatory foods: the practical and evidence-based list
There is no "miracle" food for low-grade inflammation. However, there are five groups of compounds with real backing in clinical trials: fiber, glucoraphanin from cruciferous vegetables, polyphenols, omega-3s, and some... Read more...
Qué comer para mantener una energía más estable durante el día - Supersentials
What to eat to maintain more stable energy throughout the day
Daily energy does not depend on a specific food or a supplement that acts as a switch. It depends on a broader foundation: getting enough sleep, eating an adequate amount,... Read more...
Alimentación antiinflamatoria: qué funciona y qué no - Supersentials
Anti-inflammatory diet: what works and what doesn't
Chronic low-grade inflammation cannot be felt. There is no fever, no visible swelling. It is measured in the blood, with markers such as C-reactive protein (CRP), interleukin-6 (IL-6), or tumor... Read more...
Cómo identificar un ultraprocesado: más allá de la lista de ingredientes - Supersentials
How to identify ultra-processed foods: beyond the ingredient list
The NOVA classification, which divides foods into four groups based on their degree of processing, has become the most cited reference when discussing "ultra-processed foods." It's useful, but not infallible:... Read more...
Brócoli, kale, col lombarda y coles de Bruselas: diferencias nutricionales - Supersentials
Broccoli, kale, red cabbage, and Brussels sprouts: nutritional differences
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Proteína cuando el apetito baja: cómo cubrir las necesidades sin más volumen - Supersentials
Protein when appetite is low: how to meet needs without increasing volume
Protein is the macronutrient most likely to become deficient when food intake is reduced. It is not stored in the body: intake must be daily and sufficient, or muscle will... Read more...
Alimentos de alta densidad nutricional cuando se come poco - Supersentials
High nutritional density foods when eating little
With reduced appetite due to GLP-1 or other causes, every bite has to do more work. It’s not about eating special foods: it’s about choosing, from what’s available, those that... Read more...
Comer menos pero nutrir igual: la densidad nutricional cuando el apetito baja - Supersentials
Eat less but nourish the same: nutritional density when appetite decreases
Eating less is not the problem. The problem is eating less without compensating for the density of what is consumed. When volume is halved, the nutrients the body needs are... Read more...
Crucíferas: qué son, lista completa y cómo prepararlas - Supersentials
Cruciferous Vegetables: What They Are, Complete List, and How to Prepare Them
Broccoli, kale, cauliflower, watercress, radish, Brussels sprouts. They all appear on healthy food lists, sometimes for different reasons and sometimes without much explanation. What they have in common is that... Read more...
¿Brócoli, brotes o suplemento de sulforafano? Lo que dicen los estudios - Supersentials
Broccoli, Sprouts, or Sulforaphane Supplement? What the Studies Say
The question makes sense. If sulforaphane is what matters—or more precisely, glucoraphanin which the body can convert into sulforaphane—there are three main pathways: eating broccoli, consuming sprouts, or taking a... Read more...
Glucorafanina vs sulforafano: por qué no son lo mismo - Supersentials
Glucoraphanin vs. Sulforaphane: Why They're Not the Same
In nutrition articles, supplements, and even popular science studies, glucoraphanin and sulforaphane are sometimes used interchangeably or confused. They are not the same. The difference is crucial for understanding how... Read more...
¿Dónde se concentra la glucorafanina? Las mejores fuentes en la dieta - Supersentials
Where Is Glucoraphanin Concentrated? The Best Dietary Sources
If glucoraphanin is the precursor to sulforaphane, the practical question is obvious: what foods contain it and in what quantity? The answer is more nuanced than most articles suggest. Only... Read more...
Microgreens de brócoli: glucorafanina, mirosinasa y por qué la forma importa - Supersentials
Broccoli Microgreens: Glucoraphanin, Myrosinase, and Why Form Matters
Sulforaphane appears frequently in articles about broccoli and cruciferous vegetables. But there's a question that is almost never answered well: why do sprouts concentrate so much more than the adult... Read more...
¿Qué es la glucorafanina? El precursor del sulforafano explicado - Supersentials
What is glucoraphanin? The sulforaphane precursor explained
Sulforaphane does not appear in broccoli on its own. It appears because glucoraphanin exists, and because myrosinase exists. Without understanding these three elements together, broccoli chemistry makes no sense. This... Read more...
¿Por qué las crucíferas dan gases? Cómo comerlas sin hincharte - Supersentials
Why do cruciferous vegetables cause gas? How to eat them without getting bloated
Broccoli, cauliflower, kale, Brussels sprouts. Virtually everyone who introduces them into their diet experiences the same thing: gas, bloating, sometimes digestive discomfort that can last for hours. It's not imagination... Read more...
Densidad nutricional y valor energético: por qué no es lo mismo - Supersentials
Nutritional Density and Energy Value: Why They Are Not the Same
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Qué comer con Ozempic, Wegovy o Mounjaro: guía de nutrición - Supersentials
What to eat with Ozempic, Wegovy, or Mounjaro: a nutrition guide
GLP-1 receptor agonists —semaglutide (Ozempic, Wegovy), tirzepatide (Mounjaro)— significantly reduce appetite. Many people go from eating three full meals to just a few spoonfuls per sitting, or skipping meals without... Read more...
Brócoli maduro, brotes y microgreens: dónde hay más glucorafanina - Supersentials
Mature broccoli, sprouts, and microgreens: where to find more glucoraphanin
Broccoli, broccoli sprouts, broccoli microgreens. All three come from the same plant at different stages of development. Glucoraphanin concentration varies significantly between them, and this difference has practical implications for... Read more...
Crucíferas e hipotiroidismo: mito o evidencia - Supersentials
Cruciferous Vegetables and Hypothyroidism: Myth or Evidence
If you have hypothyroidism or Hashimoto's and have looked for information on what to eat, you've probably found at least one list that includes broccoli, kale, or cauliflower among the... Read more...
Por qué comer suficientes verduras es más difícil de lo que parece - Supersentials
Why eating enough vegetables is harder than it seems
According to Eurostat, only 10.9% of Spaniards consume five or more daily servings of fruits and vegetables. This figure does not indicate a lack of awareness: most people know that... Read more...
Brócoli: por qué es una de las verduras más estudiadas - Supersentials
Broccoli: why it's one of the most studied vegetables
Broccoli is one of the most widely sold vegetables in the world. It also appears more frequently in scientific nutrition literature than any other member of its family. This is... Read more...
¿Qué son los microgreens? - Supersentials
What are microgreens?
Microgreens are vegetable or herb seedlings harvested just after the cotyledons appear—usually between 7 and 21 days from planting. They are grown in a substrate with light, not in water... Read more...
¿Qué es el sulforafano? - Supersentials
What is sulforaphane?
Sulforaphane is associated with broccoli, sprouts, and the Nrf2 pathway. It also appears in very different headlines: some cautious, others clearly exaggerated. This article separates three things that are often... Read more...
Por qué no basta con comer más brócoli - Supersentials
Why eating more broccoli isn't enough
The glucosinolate content in conventional broccoli is unpredictable. The cultivated variety, agricultural pressure on yield, transport, and storage reduce bioactive compounds before they reach your plate. Four scientific studies document... Read more...
Sulforafano y Alzheimer - Supersentials
Sulforaphane and Alzheimer's
I have seen several members of my family—great aunts, great uncles—gradually fade into oblivion. Losing their identity. Forgetting their history. And, above all, forgetting us. This kind of experience leaves... Read more...
Por qué las crucíferas son distintas del resto de los vegetales - Supersentials
Why cruciferous vegetables are different from other vegetables
Not all vegetables produce the same. And that has real consequences for what you eat. Not all vegetables produce the same When you compare a carrot to broccoli, the most... Read more...
Glucorafanina en el brócoli: variedad, cultivo y concentración real - Supersentials
Glucoraphanin in broccoli: variety, cultivation, and actual concentration
Broccoli has been one of the most studied vegetables in recent decades. Hundreds of publications associate it with clinically interesting effects, mainly through a compound called sulforaphane. So you eat... Read more...
Biodisponibilidad de los nutrientes: ¿por qué absorbes solo el 5% de algunos suplementos? - Supersentials
Nutrient Bioavailability: Why Do You Absorb Only 5% of Some Supplements?
When you see "500 mg of vitamin C" on a label, that number tells you nothing about how much vitamin C your body will actually absorb. Two products with exactly... Read more...
Sulforaphane e inflamación: mecanismos, Nrf2 y evidencia clínica en humanos - Supersentials
Sulforaphane and inflammation: mechanisms, Nrf2 and clinical evidence in humans
What is sulforaphane? Sulforaphane (SFN) is an isothiocyanate that is formed when glucoraphanin (GR), present in high concentrations in broccoli seeds and sprouts, comes into contact with the enzyme myrosinase.... Read more...
Sulforafano y colesterol: Analicemos este estudio clínico - Supersentials
Sulforaphane and cholesterol: Let's analyze this clinical study
What is sulforaphane and the role of glucoraphanin Sulforaphane is a bioactive compound formed from glucoraphanin, its precursor, a glucosinolate naturally present in cruciferous vegetables (broccoli, kale, cabbage). Broccoli sprouts... Read more...
Antioxidantes: por qué los microgreens son diferentes a cualquier otro antioxidante natural - Supersentials
Antioxidants: Why microgreens are different from any other natural antioxidant
Natural antioxidants are a central topic in nutrition: curcumin, green tea, berries, vitamin C, resveratrol, and even spirulina are often presented as key ingredients for combating oxidative stress. However, there... Read more...
Microgreens nutrición: Su valor nutricional y su relevancia dietética - Supersentials
Microgreens nutrition: Their nutritional value and dietary relevance
General nutritional characteristics of microgreens Three characteristics explain why microgreens have become the subject of so much research. Nutrient density per gram In the microgreen stage, the seedling accumulates reserves... Read more...
Vitamina A: ¿Para qué sirve? - Supersentials
Vitamin A: What is it for?
What exactly is Vitamin A? Vitamin A is a fat-soluble vitamin, meaning it dissolves in fat and can be stored in the body, primarily in the liver. The name "vitamin... Read more...
Sulforafano: ¿en alimentos completos o en extractos? - Supersentials
Sulforaphane: in whole foods or in extracts?
What is sulforaphane? Sulforaphane (SFN) is a naturally occurring isothiocyanate found primarily in cruciferous vegetables such as broccoli, kale, cabbage, and radishes. Interestingly, sulforaphane does not exist as such within... Read more...
Glutatión: el antioxidante maestro que fabrica tu cuerpo - Supersentials
Glutathione: The Master Antioxidant Your Body Makes
What is glutathione? Glutathione is a tripeptide formed by three amino acids: cysteine, glycine, and glutamate. Its simple structure belies its enormous importance. Unlike external vitamins, glutathione is not obtained... Read more...
Por qué SYNERGIC está hecho de microgreens - Supersentials
Why SYNERGIC is made with microgreens
There are many ways to add vegetables to a powdered supplement. Dehydrated spinach, spirulina, cabbage extracts, fruit concentrates. Most of the market works with heat-treated adult vegetables, mixed with excipients... Read more...
Microgreens en el espacio, nutrición en gravedad cero - Supersentials
Microgreens in space: nutrition in zero gravity
Microgreens have been gaining ground for years as a high-nutritional-density food. What is not always mentioned is that they are also at the center of space research: agencies like NASA... Read more...