Acorns vs Chestnuts – Which is Healthier?

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Our Verdict

When comparing acorns to chestnuts, we picked the acorns.

Why?

In terms of macros, chestnuts are mostly water, so it’s not surprising that acorns have a lot more carbs, fat, protein, and fiber. Thus, unless you have personal reasons for any of those to be a problem, acorns are the better choice, offering a lot more nutritional value.

In the category of vitamins, acorns lead with a lot more of vitamins A, B2, B3, B5, B6, and B9, while chestnuts have more of vitamins B1 and C. However, that vitamin C is useless to us, because it is destroyed in the cooking process (by boiling or roasting), and both of these nuts can be harmful if consumed raw, so that cooking does need to be done. That leaves acorns with a 6:1 lead.

When it comes to minerals, things are more even; acorns have more copper, magnesium, manganese, and zinc, while chestnuts have more calcium, iron, phosphorus, and potassium. Thus, a 4:4 tie (and yes, the margins of difference are approximately equal too).

We mentioned “both of these nuts can be harmful if consumed raw”, so a note on that: it’s because, while both contain an assortment of beneficial phytochemicals, they also both contain tannins that, if consumed raw, chelate with iron, essentially taking it out of our diet and potentially creating an iron deficiency. Cooking tannins stops this from being an issue, and the same cooking process renders the tannins actively beneficial to the health, for their antioxidant powers.

You may have heard that acorns are poisonous; that’s not strictly speaking true, except insofar as anything could be deemed poisonous in excess (including such things as water, and oxygen). Rather, it’s simply the above-described matter of the uncooked tannins and iron chelation. Even then, you’re unlikely to suffer ill effects unless you consume them raw in a fair quantity. While acorns have fallen from popular favor sufficient that one doesn’t see them in supermarkets, the fact is they’ve been enjoyed as an important traditional part of the diet by various indigenous peoples of N. America for centuries*, and provided they are cooked first, they are a good healthy food for most people.

*(going so far as to cultivate natural oak savannah areas, by burning out young oaks to leave the old ones to flourish without competition, to maximize acorn production, and then store dried acorns in bulk sufficient to cover the next year or so in case of a bad harvest later—so these was not just an incidental food, but very important “our life may depend on this” food. Much like grain in many places—and yes, acorns can be ground into flour and used to make bread etc too)

Do note: they are both still tree nuts though, so if you have a tree nut allergy, these ones aren’t for you.

Otherwise, enjoy both; just cook them first!

Want to learn more?

You might like to read:

Why You Should Diversify Your Nuts

Take care!

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  • Beyond Supplements: The Real Immune-Boosters!

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    The Real Immune-Boosters

    What comes to your mind when we say “immune support”? Vitamin C and maybe zinc? Those have their place, but there are things we can do that are a lot more important!

    It’s just, these things are not talked about as much, because stores can’t sell them to you

    Sleep

    One of the biggest difference-makers. Get good sleep! Getting at least 7 hours decent sleep (not lying in bed, not counting interruptions to sleep as part of the sleep duration) can improve your immune system by three or four times.

    Put another way, people are 3–4 times more likely to get sick if they get less sleep than that on average.

    Check it out: Behaviorally Assessed Sleep and Susceptibility to the Common Cold

    Eat an anti-inflammatory diet

    In short, for most of us this means lots of whole plant foods (lots of fiber), and limited sugar, flour, alcohol.

    For more details, you can see our main feature on this: Keep Inflammation At Bay!

    You may wonder why eating to reduce inflammation (inflammation is a form of immune response) will help improve immune response. Put it this way:

    If your town’s fire service is called out eleventy-two times per day to deal with things that are not, in fact, fires, then when there is a fire, they will be already exhausted, and will not do their job so well.

    Look after your gut microbiota

    Additionally, healthy gut microbiota (fostered by the same diet we just described) help keep your body pathogen-free, by avoiding “leaky gut syndrome” that occurs when, for example, C. albicans (you do not want this in your gut, and it thrives on the things we just told you to avoid) puts its roots through your intestinal walls, making holes in them. And through those holes? You definitely do not want bacteria from your intestines going into the rest of your body.

    See also: Gut Health 101

    Actually get that moderate exercise

    There’s definitely a sweet-spot here, because too much exercise will also exhaust you and deplete your body’s resources. However, the famous “150 minutes per week” (so, a little over 20 minutes per day, or 25 minutes per day with one day off) will make a big difference.

    See: Exercise and the Regulation of Immune Functions

    Manage your stress levels (good and bad!)

    This one swings both ways:

    • Acute stress (like a cold shower) is good for immune response. Think of it like a fire drill for your body.
    • Chronic stress (“the general everything” persistently stressful in life) is bad for immune response. This is the fire drill that never ends. Your body’s going to know what to do really well, but it’s going to be exhausted already by the time an actual threat hits.

    Read more: Effects of Stress on Immune Function: the Good, the Bad, and the Beautiful

    Supplement, yes.

    These are far less critical than the above things, but are also helpful. Good things to take include:

    Enjoy, and stay well!

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  • The Immunostimulant Superfood

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    Eat These Greens!

    Chlorella vulgaris, henceforth “chlorella”, is a simple green algae that has a lot of health benefits.

    Note: most of the studies here are for Chlorella vulgaris specifically. However, some are for other species of the Chlorella genus, of which Chlorella vulgaris is by far the most common, hence the name (vulgaris = common). The relevant phytochemical properties appear to be the same regardless.

    Superfood

    While people generally take it as a supplement rather than a food item in any kind of bulk, it is more than 50% protein and contains all 9 essential amino acids.

    As you might expect of a green superfood, it’s also full of many antioxidants, most of them carotenoids, and these pack a punch, for example against cancer:

    Antiproliferative effects of carotenoids extracted from Chlorella ellipsoidea and Chlorella vulgaris on human colon cancer cells

    It also has a lot of vitamins and minerals, and even omega-3.

    Which latter also means it helps improve lipids and is thus particularly…

    Heart healthy

    ❝Daily consumption of Chlorella supplements provided the potential of health benefits reducing serum lipid risk factors, mainly triglycerides and total cholesterol❞

    ~ Dr. Na Hee Ryu et al.

    Read more: Impact of daily Chlorella consumption on serum lipid and carotenoid profiles in mildly hypercholesterolemic adults: a double-blinded, randomized, placebo-controlled study

    Its heart-healthy benefits don’t stop at lipids though, and include blood pressure management, as in this study that found…

    ❝GABA-rich Chlorella significantly decreased high-normal blood pressure and borderline hypertension, and is a beneficial dietary supplement for prevention of the development of hypertension. ❞

    ~ Dr. Morio Shimada et al.

    Read more: Anti-hypertensive effect of gamma-aminobutyric acid (GABA)-rich Chlorella on high-normal blood pressure and borderline hypertension in placebo-controlled double blind study

    About that GABA, if you’re curious about that, check out:

    GABA Against Stress, Anxiety, & More

    May remove heavy metals

    We’re going with “may” for this one as we could only find animal studies so far (probably because most humans don’t have megadoses of heavy metals in them, which makes testing harder).

    Here’s an example animal study, though:

    Enhanced elimination of tissue methyl mercury in [Chlorella]-fed mice

    Immunostimulant

    This one’s clearer, for example in this 8-week study (with humans) that found…

    ❝Serum concentrations of interferon-γ (p<0.05) and interleukin-1β (p<0.001) significantly increased and that of interleukin-12 (p<0.1) tended to increase in the Chlorella group.

    The increments of these cytokines after the intervention were significantly bigger in the Chlorella group than those in the placebo group. In addition, NK cell activities (%) were significantly increased in Chlorella group, but not in Placebo group.

    The increments of NK cell activities (%) were also significantly bigger in the Chlorella group than the placebo group.

    Additionally, changed levels of NK cell activity were positively correlated with those of serum interleukin-1β (r=0.280, p=0.047) and interferon-γ (r=0.271, p<0.005).❞

    ~ Dr. Jung Hyun Kwak et al.

    tl;dr = it boosts numerous different kinds of immune cells

    Read more: Beneficial immunostimulatory effect of short-term Chlorella supplementation: enhancement of natural killer cell activity and early inflammatory response (randomized, double-blinded, placebo-controlled trial)

    PS, if you click though to the study, you may be momentarily alarmed by the first paragraph of the abstract that says “However, there were no direct evidences for the effect of Chlorella supplementation on immune/inflammation response in healthy humans“

    this is from the “Background” section of the abstract, so what they are saying is “before we did this study, nobody had done this yet”.

    So, be assured that the results are worthwhile and compelling.

    Is it safe?

    Based on the studies, it has a good safety profile. However, as it boosts the immune system, you may want to check with your doctor if you have an autoimmune disorder, and/or you are on immunosuppressants.

    And in general, of course always check with your doctor/pharmacist if unsure about any potential drug interactions.

    Want some?

    We don’t sell it, but here for your convenience is an example product on Amazon

    Enjoy!

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  • Pumpkin Seeds vs Watermelon Seeds – 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 pumpkin seeds to watermelon seeds, we picked the watermelon.

    Why?

    Starting with the macros: pumpkin seeds have a lot more carbs, while watermelon seeds have a lot more protein, despite pumpkin seeds being famous for such. They’re about equal on fiber. In terms of fats, watermelon seeds are higher in fats, and yes, these are healthy fats, mostly polyunsaturated.

    When it comes to vitamins, pumpkin seeds are marginally higher in vitamins A and C, while watermelon seeds are a lot higher in vitamins B1, B2, B3, B5, B6, and B9. An easy win for watermelon seeds here.

    In the category of minerals, despite being famous for zinc, pumpkin seeds are higher only in potassium, while watermelon seeds are higher in iron, magnesium, manganese, and phosphorus; the two seeds are equal on calcium, copper, and zinc. Another win for watermelon seeds.

    In short, enjoy both, but watermelon has more to offer. Of course, if buying just the seeds and not the whole fruit, it’s generally easier to find pumpkin seeds than watermelon seeds, so do bear in mind that pumpkin seeds’ second place isn’t that bad here—it’s just a case of a very nutritious food looking bad by standing next to an even better one.

    Want to learn more?

    You might like to read:

    Seed Saving Secrets – by Alice Mirren

    Take care!

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Related Posts

  • Coconut vs Avocado – Which is Healthier?
  • Healthy Longevity As A Lifestyle Choice

    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.

    7 Keys To Healthy Longevity

    This is Dr. Luigi Fontana. He’s a research professor of Geriatrics & Nutritional Science, and co-director of the Longevity Research Program at Washington University in St. Louis.

    What does he want us to know?

    He has a many-fold approach to healthy longevity, most of which may not be news to you, but you might want to prioritize some things:

    Consider caloric restriction with optimal nutrition (CRON)

    This is about reducing the metabolic load on your body, which frees up bodily resources for keeping yourself young.

    Keeping your body young and healthy is your body’s favorite thing to do, but it can’t do that if it never gets a chance because of all the urgent metabolic tasks you’re giving it.

    If CRON isn’t your thing (isn’t practicable for you, causes undue suffering, etc) then intermittent fasting is a great CR mimetic, and he recommends that too. See also:

    Keep your waistline small

    Whichever approach you prefer to use to look after your metabolic health, keeping your waistline down is much more important for health than BMI.

    Specifically, he recommends keeping it:

    • under 31.5” for women
    • under 37” for men

    The disparity here is because of hormonal differences that influence both metabolism and fat distribution.

    Exercise as part of your lifestyle

    For Dr. Fontana, he loves mountain-biking (this writer could never!) and weight-lifting (also not my thing). But what’s key is not the specifics, but what’s going on:

    • Some kind of frequent movement
    • Some kind of high-intensity interval training
    • Some kind of resistance training

    Frequent movement because our bodies are evolved to be moving more often than not:

    The Doctor Who Wants Us To Exercise Less, & Move More

    High-Intensity Interval Training because unlike most forms of exercise (which slow metabolism afterwards to compensate), it boosts metabolism for up to 2 hours after training:

    How To Do HIIT (Without Wrecking Your Body)

    Resistance training because strength (of muscles and bones) matters too:

    Resistance Is Useful! (Especially As We Get Older)

    Writer’s examples:

    So while I don’t care for mountain-biking or weight-lifting, what I do is:

    1) movement: walk (briskly!) everywhere and also use a standing desk
    2) HIIT: 2-minute bursts of hindu squats and/or exercise bike sprints
    3) resistance: pilates and other calisthenics

    Moderation is not key

    Dr. Fontana advises that we do not smoke, and that we do not drink alcohol, for example. He also notes that just as the only healthy amount of alcohol is zero, less ultra-processed food is always better than more.

    Maybe you don’t want to abstain completely, but mindful wilful consumption of something unhealthy is preferable to believing “moderate consumption is good for the health” and an unhealthy habit develops!

    Greens and beans

    Shocking absolutely nobody, Dr. Fontana advocates for (what has been the most evidence-based gold standard of healthy-aging diets for quite some years now) the Mediterranean diet.

    See also: Four Ways To Upgrade The Mediterranean Diet ← this is about tweaking the Mediterranean diet per personal area of focus, e.g. anti-inflammatory bonus, best for gut, heart healthiest, and most neuroprotective.

    Take it easy

    Dr. Fontana advises us (again, with a wealth of evidence) Mindfulness-Based Stress Reduction, and to get good sleep.

    Not shocked?

    To quote the good doctor,

    ❝There are no shortcuts. No magic pills or expensive procedures can replace the beneficial effects of a healthy diet, exercise, mindfulness, or a regenerating night’s sleep.❞

    Always a good reminder!

    Want to know more?

    You might enjoy his book “The Path to Longevity: How to Reach 100 with the Health and Stamina of a 40-Year-Old”, which we reviewed previously

    You might also like this video of his, about changing the conversation from “chronic disease” to “chronic health”:

    !

    Want to watch it, but not right now? Bookmark it for later

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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  • Top Foods Against Neuroinflammation

    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.

    Chronic inflammation is something you might feel in your joints, but it will usually be in the brain too. There, neuroinflammation can disrupt brain function, affecting stress responses, mood, cognition, and even alter brain structure. It’s also heavily implicated in the pathogenesis of various forms of dementia.

    What to do about it

    Dr. Tracey Marks, psychiatrist, bids us eat:

    1. Fatty fish: omega-3-rich fish like salmon reduce neuroinflammation.
    2. Leafy greens: spinach, kale, and collards protect brain cells and support neurotransmitter production.
    3. Berries: blueberries and strawberries improve memory and protect neurons.
    4. Nuts and seeds: walnuts, almonds, and flaxseeds support brain health and reduce inflammation.
    5. Turmeric: curcumin combats inflammation and supports neuron growth (best with supplements).
    6. Fermented foods: yogurt and sauerkraut improve gut health, benefiting the brain via the gut-brain axis; not just the vagus nerve, but also, remember that various neurotransmitters (including serotonin) are made in the gut.

    Of course, you should also avoid alcohol, nicotine, red meat, processed meat, and ideally also white flour products, and sugary foods (unless they are also rich in fiber, like whole fruit).

    For more on each of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    How to Prevent (or Reduce) Inflammation

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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  • The Subtle Art of Not Giving a F*ck – by Mark Manson

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    You may wonder from the title: is this book arguing that we should all be callous heartless monsters? And no, it is not.

    Instead, author Mark Manson advocates for cynicism, but less in the manner of Scrooge, and more in the manner of Diogenes:

    • That life will involve struggle, so we might as well at least choose our struggles.
    • That we will make mistakes, so we might as well accept them as learning experiences.
    • That we will love and we will lose, so we might as well do it right while we can.

    In short, the book is less about not caring… And more about caring about the right things only.

    So, what are “the right things”? Manson bids us decide for ourselves, but certainly has ideas and pointers, with regard to what may or may not be healthy values to pursue.

    The style throughout is casual and almost conversational, without being overly padded. It makes for very easy reading.

    If the book has a weak point, it’s that when it briefly makes a suprisingly prescriptive turn into recommending we take up Buddhism, it may feel a bit like our friend who wants us to join in the latest MLM scheme. But, he’s soon back on track.

    Bottom line: if you ever find yourself stressed with living up to unwanted expectations—your own, other people’s, and society’s—this book can really help streamline things.

    Click here to check out The Subtle Art of Not Giving a F*ck, and put your attention where it makes more of a positive difference!

    Don’t Forget…

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    Learn to Age Gracefully

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