How To April Fool Yourself Into Having A Nutrient-Dense Diet!

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These nutrient-dense foods pack such a punch you only need a bit added to your meal…

  • “Have 5 servings of fruit per day”—popular wisdom in the West
  • “Have 7 servings of fruit per day!”—generally held as the norm in Japan
  • “Have these 12 things that are mostly fruit & veg & nuts each day”Dr. Greger’s Daily Dozen
  • “Does the pickle that comes with a burger count?”—an indication of how much many people struggle.

For what it’s worth: pickles are a good source of some minerals (and some healthy gut bacteria too), but are generally too high in sodium to be healthy for most people beyond in the most modest moderation.

But! It can be a lot easier, and without sitting down to a salad buffet every day!

Here are some sneaky tips:

(call it our nod to April Fool’s Day, because tricking yourself into eating more healthily is a top-tier prank)

Beyond soups and smoothies

Soups and smoothies are great, because we can take a lot of nutrients that way without actually oing much eating. And if we’ve a want or need to hide something, blending it does a fine job. However, we’re confident you already know how to make soups and smoothies. So…

Sauces are another excellent place to put nutrients—and as a bonus, homemade sauces will mean skipping on the store-bought sauces whose ingredients all-too-often look something like “sugar, water, spirit vinegar, glucose-fructose syrup, modified maize starch, maltodextrin, salt…”

Top things to use as a main base ingredient in sauces:

  • Tomato purée—so much lycopene, and great vitamins too! Modest flavour, but obviously only sensible for what you intend to be a tomato-based sauce. Use it to make anything from marinara sauce to ketchup, sweet-and-sour to smoky barbecue.
  • Lentils/beans—if unsure, red lentils or haricot beans have a very mild taste, and edamame beans are almost not-there, flavor-wise. But cooked and blended smooth, these are high-protein, iron-rich, flavonoid-heavy, and a good source of fiber too. Can be used as the base of so many savory creamy sauces!
  • Corn—that yellow color? It’s all the lutein. Home-made creamed corn goes great as a dipping sauce! Added spices optional.

Vegetables that punch above their weight

Sometimes, you might not want to eat much veg, but a small edible side-dish could be appealing, or even a generous garnish. In those cases, if you choose wisely, you can have a lot of nutrients in a tiny portion. Here are some that have an absurd nutrient-to-size ratio:

Cacao nibs—one for the dessert-lovers here, but can also garnish a frothy coffee, your morning overnight oats, or if we’re honest, can also just be snacked on! And they keep for ages. Botanically technically a fruit, but we’re going to throw it in here. As for health qualities? Where to begin…

They:

…which is starting to look like a pattern, isn’t it? It’s good against cancer.

Brussels sprouts—if your knee-jerk reaction here wasn’t one of great appeal, then consider: these are delicious if done right.

Buy them fresh, not frozen (nothing nutritionally wrong with frozen if you like them—we’re just doing the extra-level tastiness here). Wash them and peel them, then cut twice from the top to almost-the-bottom, to quarter them in a way that they still stay in one piece. Rub them (or if you’re going easier on the fats, spray them) with a little olive oil, a tiny touch of lemon juice, and sprinkle a little cracked black pepper. Sautée them. We know people will advise roasting, which is also great, but try the sautée approach, and thank us later.

Four sprouts is already a sufficient daily serving of cruciferous vegetables, and provides so many health benefits, with not just a stack of vitamins and minerals, but also have anti-cancer properties, are great for your heart in multiple ways, and reduce inflammation too. They’re literally one of the healthiest foods out there and you only need a tiny portion to benefit.

Kale—Don’t like the taste/texture? That’s OK, read on… No surprises here, but it’s crammed with vitamins and minerals.

  • If you don’t care for the bitter taste, cooking it (such as by steaming it) takes that away.
  • If you don’t care for the texture, baking it with a little sprayed-on olive oil changes that completely (and is how “kale chips” are made).
  • If you don’t care for either? Do the “kale chips” thing mentioned above, but do it on a lower heat for longer—dry it out, basically. Then either blend it in a food processor, or by hand with a pestle and mortar (it turns to powder very easily, so this won’t be hard work), and you now have a very nutrient-dense powder that tastes of very little. While fries are not a health food, an example here is that you can literally dust fries with it and they won’t taste any different but you got a bunch of vitamins and minerals added from a whole food source.
    • If going for the above approach, do it in batch and make yourself a jar of it to keep handy with your seasonings collection!

Bell peppers—Working hard to justify their high prices in the grocery store, these are very high in vitamins, especially rich in carotenoids, including lutein, and as a bonus, they’re also full of antioxidants. So, slice some and throw them at whatever else you’re cooking, and you’ve added a lot of nutrients for negligible effort.

Garlic—once you’ve done the paperwork, garlic not only makes bland meals delicious, but is also a treasure trove of micronutrients. It has a stack of vitamins and minerals, and also contains allicin. If you’ve not heard of that one, it’s the compound in garlic that is so good for blood pressure and heart health. See for example:

If an apple a day keeps the doctor away, just imagine what a bulb of garlic can do (come on, we can’t be the only ones who measure garlic by the bulb instead of by the clove, right?)!

But in seriousness: measure garlic with your heart—have lots or a little, per your preference. The whole point here is that even a little of these superfoods can make a huge difference to your health!

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  • Rice vs Buckwheat – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing rice to buckwheat, we picked the buckwheat.

    Why?

    It’s a simple one today:

    • The vitamin and mineral profiles are very similar, so neither of these are a swaying factor
    • In terms of macros, rice is higher in carbohydrates while buckwheat is higher in fiber
    • Buckwheat also has more protein, but not by much
    • Buckwheat has the lower glycemic index, and a lower insulin index, too

    While buckwheat cannot always be reasonably used as a substitute for rice (often because the texture would not work the same), in many cases it can be.

    And if you love rice, well, so do we, but variety is also the spice of life indeed, not to mention important for good health. You know that whole “eat 30 different plants per week” thing? Grains count in that tally! So substituting buckwheat in place of rice sometimes seems like a very good bet.

    Not sure where to buy it?

    Here for your convenience is an example product on Amazon

    Want to know more about today’s topic?

    Check out: Carb-Strong or Carb-Wrong?

    Enjoy!

    Share This Post

  • Hard to Kill – by Dr. Jaime Seeman

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve written before about Dr. Seeman’s method for robust health at all ages, focussing on:

    • Nutrition
    • Movement
    • Sleep
    • Mindset
    • Environment

    In this book, she expands on these things far more than we have room to in our little newsletter, including (importantly!) how each interplays with the others. She also follows up with an invitation to take the “Hard to Kill 30-Day Challenge”.

    That said, in the category of criticism, it’s only 152 pages, and she takes some of that to advertise her online services in an effort to upsell the reader.

    Nevertheless, there’s a lot of worth in the book itself, and the writing style is certainly easy-reading and compelling.

    Bottom line: this book is half instructional, half motivational, and covers some very important areas of health.

    Click here to check out “Hard to Kill”, and enjoy robust health at every age!

    Share This Post

  • Is It Dementia?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Spot The Signs (Because None Of Us Are Immune)

    Dementia affects increasingly many people, and unlike a lot of diseases, it disproportionately affects people in wealthy industrialized nations.

    There are two main reasons for this:

    • Longevity (in poorer countries, more people die of other things sooner; can’t get age-related cognitive decline if you don’t age)
    • Lifestyle (in the age of convenience, it has never been easier to live an unhealthy lifestyle)

    The former is obviously no bad thing for those of us lucky enough to be in wealthier countries (though even in such places, good healthcare access is of course sadly not a given for all).

    The latter, however, is less systemic and more epidemic. But it does cut both ways:

    • An unhealthy lifestyle is much easier here, yes
    • A healthier lifestyle is much easier here, too!

    This then comes down to two factors in turn:

    • Information: knowing about dementia, what things lead to it, what to look out for, what to do
    • Motivation: priorities, and how much attention we choose to give this matter

    So, let’s get some information, and then give it our attention!

    More than just memory

    It’s easy to focus on memory loss, but the four key disabilities directly caused by dementia (each person may not get all four), can be remembered by the mnemonic: “AAAA!”

    No, somebody didn’t just murder your writer. It’s:

    • Amnesia: memory loss, in one or more of its many forms
      • e.g. short term memory loss, and/or inability to make new memories
    • Aphasia: loss of ability to express oneself, and/or understand what is expressed
    • Apraxia: loss of ability to do things, through no obvious physical disability
      • e.g. staring at the bathroom mirror wondering how to brush one’s teeth
    • Agnosia: loss of ability to recognize things
      • e.g. prosopagnosia, also called face-blindness.

    If any of those seem worryingly familiar, be aware that while yes, it could be a red flag, what’s most important is patterns of these things.

    Another difference between having a momentary brainlapse and having dementia might be, for example, the difference between forgetting your keys, and forgetting what keys do or how to use one.

    That said, some are neurological deficits that may show up quite unrelated to dementia, including most of those given as examples above. So if you have just one, then that’s probably worthy of note, but probably not dementia.

    Writer’s anecdote: I have had prosopagnosia all my life. To give an example of what that is like and how it’s rather more than just “bad with faces”…

    Recently I saw my neighbor, and I could tell something was wrong with her face, but I couldn’t put my finger on what it was. Then some moments later, I realized I had mistaken her hat for her face. It was a large beanie with a panda design on it, and that was facelike enough for me to find myself looking at the wrong face.

    Subjective memory matters as much as objective

    Objective memory tests are great indicators of potential cognitive decline (or improvement!), but even a subjective idea of having memory problems, that one’s memory is “not as good as it used to be”, can be an important indicator too:

    Subjective memory may be marker for cognitive decline

    And more recently:

    If your memory feels like it’s not what it once was, it could point to a future dementia risk

    If you’d like an objective test of memory and other cognitive impairments, here’s the industry’s gold standard test (it’s free):

    SAGE: A Test to Detect Signs of Alzheimer’s and Dementia

    (The Self-Administered Gerocognitive Exam (SAGE) is designed to detect early signs of cognitive, memory or thinking impairments)

    There are things that can look like dementia that aren’t

    A person with dementia may be unable to recognize their partner, but hey, this writer knows that feeling very well too. So what sets things apart?

    More than we have room for today, but here’s a good overview:

    What are the early signs of dementia, and how does it differ from normal aging?

    Want to read more?

    You might like our previous article more specifically about reducing Alzheimer’s risk:

    Reducing Alzheimer’s Risk Early!

    Take care!

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  • Junk Food Turns Public Villain as Power Shifts in Washington

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    The new Trump administration could be coming for your snacks.

    For years, the federal government has steered clear of regulating junk food, fast food, and ultra-processed food.

    Now attitudes are changing. Some members of President-elect Donald Trump’s inner circle are gearing up to battle “Big Food,” or the companies that make most of the food and beverages consumed in the United States. Nominees for top health agencies are taking aim at ultra-processed foods that account for an estimated 70% of the nation’s food supply. Based on recent statements, a variety of potential politically charged policy options to regulate ultra-processed food may land on the Trump team menu, including warning labels, changes to agribusiness subsidies, and limits on which products consumers can buy with government food aid.

    The push to reform the American diet is being driven largely by conservatives who have taken up the cause that has long been a darling of the left. Trump supporters such as Robert F. Kennedy Jr., whose controversial nomination to lead the Department of Health and Human Services still faces Senate confirmation, are embracing a concept that champions natural foods and alternative medicine. It’s a movement they’ve dubbed “MAHA,” or Make America Healthy Again. Their interest has created momentum because their goals have fairly broad bipartisan support even amid a bitterly divided Congress in which lawmakers from both sides of the aisle focused on the issue last year.

    It’s likely to be a pitched battle because the food industry wields immense political influence and has successfully thwarted previous efforts to regulate its products or marketing. The category of “food processing and sales companies,” which includes Tyson Foods and Nestle SA, tallied $26.7 million in spending on lobbying in 2024, according to OpenSecrets. That’s up from almost $10 million in 1998.

    “They have been absolutely instrumental and highly, highly successful at delaying any regulatory effectiveness in America,” said Laura Schmidt, a health policy professor at the University of California-San Francisco. “It really does feel like there needs to be a moment of reckoning here where people start asking the question, ‘Why do we have to live like this?’”

    Ultra-processed food” is a widely used term that means different things to different people and is used to describe items ranging from sodas to many frozen meals. These products often contain added fats, starches, and sugars, among other things. Researchers say consumption of ultra-processed foods is linked — in varying levels of intensity — to chronic conditions like diabetes, cancer, mental health problems, and early death.

    Nutrition and health leaders are optimistic that a reckoning is already underway. Kennedy has pledged to remove processed foods from school lunches, restrict certain food additives such as dyes in cereal, and shift federal agricultural subsidies away from commodity crops widely used in ultra-processed foods.

    The intensifying focus in Washington has triggered a new level of interest on the legal front as lawyers explore cases to take on major foodmakers for selling products they say result in chronic disease.

    Bryce Martinez, now 18, filed a lawsuit in December against almost a dozen foodmakers such as Kraft Heinz, The Coca-Cola Co., and Nestle USA. He developed diabetes and non-alcoholic fatty liver disease by age 16, and is seeking to hold them accountable for his illnesses. According to the suit, filed in the Philadelphia Court of Common Pleas, the companies knew or should have known ultra-processed foods were harmful and addictive.

    The lawsuit noted that Martinez grew up eating heavily advertised, brand-name foods that are staples of the American diet — sugary soft drinks, Cheerios and Lucky Charms, Skittles and Snickers, frozen and packaged dinners, just to name a few.

    Nestle, Coca-Cola, and Kraft Heinz didn’t return emails seeking comment for this article. The Consumer Brands Association, a trade association for makers of consumer packaged goods, disputed the allegations.

    “Attempting to classify foods as unhealthy simply because they are processed, or demonizing food by ignoring its full nutrient content, misleads consumers and exacerbates health disparities,” said Sarah Gallo, senior vice president of product policy, in a statement.

    Other law firms are on the hunt for children or adults who believe they were harmed by consuming ultra-processed foods, increasing the likelihood of lawsuits.

    One Indiana personal injury firm says on its website that “we are actively investigating ultra processed food (UPF) cases.” Trial attorneys in Texas also are looking into possible legal action against the federal regulators they say have failed to police ultra-processed foods.

    “If you or your child have suffered health problems that your doctor has linked directly to the consumption of ultra-processed foods, we want to hear your story,” they say on their website.

    Meanwhile, the FDA on Jan. 14 announced it is proposing to require a front-of-package label to appear on most packaged foods to make information about a food’s saturated fat, sodium, and added sugar content easily visible to consumers.

    And on Capitol Hill, Sens. Bernie Sanders (I-Vt.), Ron Johnson (R-Wis.), and Cory Booker (D-N.J.) are sounding the alarm over ultra-processed food. Sanders introduced legislation in 2024 that could lead to a federal ban on junk food advertising to children, a national education campaign, and labels on ultra-processed foods that say the products aren’t recommended for children. Booker cosigned the legislation along with Sens. Peter Welch (D-Vt.) and John Hickenlooper (D-Colo.).

    The Senate Committee on Health, Education, Labor and Pensions held a December hearing examining links between ultra-processed food and chronic disease during which FDA Commissioner Robert Califf called for more funding for research.

    Food companies have tapped into “the same neural circuits that are involved in opioid addiction,” Califf said at the hearing.

    Sanders, who presided over the hearing, said there’s “growing evidence” that “these foods are deliberately designed to be addictive,” and he asserted that ultra-processed foods have driven epidemics of diabetes and obesity, and hundreds of billions of dollars in medical expenses.

    Research on food and addiction “has accumulated to the point where it’s reached a critical mass,” said Kelly Brownell, an emeritus professor at Stanford who is one of the editors of a scholarly handbook on the subject.

    Attacks from three sides — lawyers, Congress, and the incoming Trump administration, all seemingly interested in taking up the fight — could lead to enough pressure to challenge Big Food and possibly spur better health outcomes in the U.S., which has the lowest life expectancy among high-income countries.

    “Maybe getting rid of highly processed foods in some things could actually flip the switch pretty quickly in changing the percentage of the American public that are obese,” said Robert Redfield, a virologist who led the Centers for Disease Control and Prevention during the previous Trump administration, in remarks at a December event hosted by the Heritage Foundation, a conservative think tank.

    Claims that Big Food knowingly manufactured and sold addictive and harmful products resemble the claims leveled against Big Tobacco before the landmark $206 billion settlement was reached in 1998.

    “These companies allegedly use the tobacco industry’s playbook to target children, especially Black and Hispanic children, with integrated marketing tie-ins with cartoons, toys, and games, along with social media advertising,” Rene Rocha, one of the lawyers at Morgan & Morgan representing Martinez, told KFF Health News.

    The 148-page Martinez lawsuit against foodmakers draws from documents made public in litigation against tobacco companies that owned some of the biggest brands in the food industry.

    Similar allegations were made against opioid manufacturers, distributors, and retailers before they agreed to pay tens of billions of dollars in a 2021 settlement with states.

    The FDA ultimately put restrictions on the labeling and marketing of tobacco, and the opioid epidemic led to legislation that increased access to lifesaving medications to treat addiction.

    But the Trump administration’s zeal in taking on Big Food may face unique challenges.

    The ability of the FDA to impose regulation is hampered in part by funding. While the agency’s drug division collects industry user fees, its division of food relies on a more limited budget determined by Congress.

    Change can take time because the agency moves at what some critics call a glacial pace. Last year, the FDA revoked a regulation allowing brominated vegetable oil in food products. The agency determined in 1970 that the additive was not generally recognized as safe.

    Efforts to curtail the marketing of ultra-processed food could spur lawsuits alleging that any restrictions violate commercial speech protected by the First Amendment. And Kennedy — if he is confirmed as HHS secretary — may struggle to get support from a Republican-led Congress that champions less federal regulation and a president-elect who during his previous term served fast food in the White House.

    “The question is, will RFK be able to make a difference?” said David L. Katz, a doctor who founded True Health Initiative, a nonprofit group that combats public health misinformation. “No prior administration has done much in this space, and RFK is linked to a particularly anti-regulatory administration.”

    Meanwhile, the U.S. population is recognized as among the most obese in the world and has the highest rate of people with multiple chronic conditions among high-income countries.

    “There is a big grassroots effort out there because of how sick we are,” said Jerold Mande, who served as deputy undersecretary for food safety at the Department of Agriculture from 2009 to 2011. “A big part of it is people shouldn’t be this sick this young in their lives. You’re lucky if you get to 18 without a chronic disease. It’s remarkable.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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  • Pine Nuts vs Peanuts – Which is Healthier?

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    Our Verdict

    When comparing pine nuts to peanuts, we picked the pine nuts.

    Why?

    An argument could be made for either, honestly, as it depends on what we prioritize the most. These are both very high-calorie foods, and/but are far from empty calories, as they both contain main nutrients. Obviously, if you are allergic to nuts, this one is just not a comparison for you, sorry.

    Looking at the macros first, peanuts are higher in protein, carbs, and fiber, while pine nuts are higher in fats—though the fats are healthy, being mostly polyunsaturated, with about a third of the total fats monounsaturated, and a low amount of saturated fat (peanuts have nearly 2x the saturated fat). On balance, we’ll call the macros category a moderate win for peanuts, though.

    In terms of vitamins, peanuts have more of vitamins B1, B3, B5, B6, and B9, while pine nuts have more of vitamins A, B2, C, E, K, and choline. All in all, a marginal win for pine nuts.

    In the category of minerals, peanuts have more calcium and selenium, while pine nuts have more copper, iron, magnesium, manganese, phosphorus, and zinc. An easy win for pine nuts, even before we take into account that peanuts have nearly 10x as much sodium. And yes, we are talking about the raw nuts, not nuts that have been roasted and salted.

    Adding up the categories gives a win for pine nuts—but if you have certain particular priorities, you might still prefer peanuts for the areas in which peanuts are stronger.

    Of course, the best solution is to enjoy both!

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts!

    Take care!

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  • Captivate – by Vanessa van Edwards

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    This book isn’t just for one area of human interactions. It covers everything from the boardroom to the bedroom (not necessarily a progression with the same person!), business associates, friends, partners, kids, and more.

    She presents information in a layered manner, covering for example, chapter-by-chapter:

    • the first five minutes
    • the first five hours
    • the first five days

    She also covers such things as:

    • starting conversations in a way that makes you memorable (without making it weird!)
    • the importance of really listening (and how to do that)
    • collecting like-minded people appropriately
    • introducing other people! Because a) it’s not all about you, but also b) you’re the person who knows everybody now
    • where to stand at parties / networking events!
    • dating and early-days dating messages
    • reading the room, reading the people

    All in all, a great resource for anyone who wants to make (and maintain!) meaningful relationships with those around you.

    Grab Your Copy of “Captivate” on Amazon Now!

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