Everything we learned about what you should and shouldn't be eating in 2018

• Scientists are constantly researching food and nutrition.
• It feels like there's more information every week about what we should and should not eat.
• Here's a round-up of everything we learned in 2018.

There's been a lot of research into what we should and should not be eating, drinking, and consuming this year. With such a vast amount of information being passed around, it's hard to keep up with the latest advice. 

So, INSIDER has created a list of some of the most recent and important research about food, drink, vitamins, and diets that you should be following.

Ultimately, not a lot has changed from the widely accepted advice — diets rich in vegetables, fruit, protein, and with not too many processed foods and refined carbs are good. A broad diet is best, and everything should be eaten in moderation. 

Scroll down to see the latest research behind the advice in 2018.

Read more: 11 foods with a bad reputation that you can feel good about eating — including coffee, butter, and cheese

Do drink: milk

A study in September found that milk is good for the body, despite having many naysayers. Results showed that people who had 3.2 daily servings of low-fat dairy products had a lower mortality rate than those who had none, and also had a reduced risk of cardiovascular disease and stroke specifically

Some people in the world are lactose-intolerant because they don't have the necessary enzyme to break down the components of dairy. But for everyone else, there isn't much evidence to suggest you should avoid milk to be healthy.

Do drink: alcohol (in moderation)

A study published in the summer found there may be some evidence that people who drink in moderation outlive tee-totalers. Results showed that people who never drink alcohol had a 7% higher chance of dying or getting cancer than people who drank up to three bottles of beer or glasses of wine per week.

Another study this year found that drinking in moderation could also increase male fertility, as men who drank four to seven units a week had higher sperm counts and semen volume.

However, a global study in August concluded that no amount of alcohol is safe, and the risks far outweigh any benefits.

Do eat: nuts

A study from July found eating two handfuls of nuts a day could improve men's sperm counts. The research came after an alarming study found that men's sperm counts in the western world have been dropping since 1973.