Almonds vs Cashews – Which is Healthier?
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Our Verdict
When comparing almonds to cashews, we picked the almonds.
Why?
Both are great! But here’s why we picked the almonds:
In terms of macros, almonds have a little more protein and more than 4x the fiber. Given how critical fiber is to good health, and how most people in industrialized countries in general (and N. America in particular) aren’t getting enough, we consider this a major win for almonds.
Things are closer to even for vitamins, but almonds have a slight edge. Almonds are higher in vitamins A, B2, B3, B9, and especially 27x higher in vitamin E, while cashews are higher in vitamins B1, B5, B6, C & K. So, a moderate win for almonds.
In the category of minerals, cashews do a bit better on average. Cashews have moderately more copper, iron, phosphorus, selenium, and zinc, while almonds boast 6x more calcium, and slightly more manganese and potassium. We say this one’s a slight win for cashews.
Adding the categories up, however, makes it clear that almonds win the day.
However, of course, enjoy both! Diversity is healthy. Just, if you’re going to choose between them, we recommend almonds.
Want to learn more?
You might like to read:
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
- Almonds vs Walnuts – Which is Healthier?
- Pistachios vs Cashews – Which is Healthier?
- Why You Should Diversify Your Nuts!
- What Matters Most For Your Heart?
Take care!
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Muir Glen Organic vs First Field Original – Which is Healthier?
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Our Verdict
When comparing Muir Glen Organic Ketchup to First Field Original Ketchup, we picked the First Field.
Why?
This one was a little unfair to you, as you can’t turn them around to read the ingredients here. But the point we want to share the most today is: you have to turn them around and read the ingredients! You absolutely cannot rely on appearances!
While the Muir Glen Organic may have a very “greenwashed” aesthetic going on and the word “organic” is more eye-catching than any other word on the label, it contains 4x as much sugar and 4x as much sodium.
Side-by-side, they have, per tablespoon:
First Field Original: 1g sugar, 60mg sodium
Muir Glen Organic: 4g sugar, 240mg sodiumBut what about the importance of being organic?
Well, we have one more surprise for you: the First Field ketchup is organic too, non-GMO, and contains no added concentrates either.
This isn’t an ad for First Field (by all means enjoy their products or don’t; we’re not invested), but it is a heartfelt plea to always check the backs of products and read the labels, because fronts of products can’t be relied upon at all.
I’m sure we all get caught out sometimes, but the less often, the better!
PS: we write this, of course, before seeing the results of your voting. Maybe it won’t be a “Muir Glen Organic” sweep in the polls. But either way, it’s a call to vigilance, and a “very good, carry on” to everyone who does this already
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Fennel vs Artichoke – Which is Healthier?
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Our Verdict
When comparing fennel to artichoke, we picked the artichoke.
Why?
Both are great! But artichoke wins on nutritional density.
In terms of macros, artichoke has more protein and more fiber, for only slightly more carbs.
Vitamins are another win for artichoke, boasting more of vitamins B1, B2, B3, B5, B6, B9, and choline. Meanwhile, fennel has more of vitamins A, E, and K, which is also very respectable but does allow artichoke a 6:3 lead.
In the category of minerals, artichoke has a lot more copper, iron, magnesium, manganese, and phosphorus, while fennel has a little more calcium, potassium, and selenium.
One other relevant factor is that fennel is a moderate appetite suppressant, which may be good or bad depending on your food-related goals.
All in all though, we say the artichoke wins by virtue of its greater abundance of nutrients!
Want to learn more?
You might like to read:
What Matters Most For Your Heart? ← appropriately enough, with fennel hearts and artichoke hearts!
Take care!
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NADᐩ Against Aging
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Nicotinamide adenine dinucleotide, or “NAD” to its friends, is a coenzyme produced in the human body (amongst other places), and it is critical for cellular energy metabolism, but there’s more to it than that.
Today we’ll be looking mostly at NAD+, of which the + indicates the positive formal charge of one of its nitrogen atoms. We won’t get too much into the chemistry of this, but we will mention that it’s a cofactor with NADH—the former accepting electrons and the latter donating electrons.
Both NAD+ and NADH are critical to good health, but we’re going to focus on NAD+ for the simple reason that it gets depleted with aging.
Note: it gets depleted with aging.
Chronological age is not so important here, but there is a direct relationship between biological aging and NAD+ depletion.
For example, healthy centenarians tend not to have depleted NAD+ levels. Further, its depletion (in those in whom it is depleted) is then a causal factor for many age-related diseases:
❝Remarkably, ageing is accompanied by a gradual decline in tissue and cellular NAD+ levels in multiple model organisms, including rodents and humans.
This decline in NAD+ levels is linked causally to numerous ageing-associated diseases, including cognitive decline, cancer, metabolic disease, sarcopenia and frailty.
Many of these ageing-associated diseases can be slowed down and even reversed by restoring NAD+ levels.❞
~ Dr. Rosalba Perrone et al.
Read in full: NAD+ metabolism and its roles in cellular processes during ageing
As for restoring those NADᐩ levels, that does help in interventional trials, whether by supplementing directly, or with NAD precursors*:
❝NAD+ levels steadily decline with age, resulting in altered metabolism and increased disease susceptibility.
Restoration of NAD+ levels in old or diseased animals can promote health and extend lifespan, prompting a search for safe and efficacious NAD-boosting molecules that hold the promise of increasing the body’s resilience, not just to one disease, but to many, thereby extending healthy human lifespan.❞
~ Dr. David Sinclair et al.
Read more: Therapeutic Potential of NAD-Boosting Molecules: The In Vivo Evidence
*There are actually also other NAD-boosting molecules besides NAD itself and its precursors. For example, the liver will not produce NADᐩ unless it has aminocarboxymuconate-semialdehyde decarboxylase (or “ACMSD”, to its friends), which limits the production of NADᐩ. Why, you ask? The theory is that it is a kind of evolutionary conservativism, much like not lighting a fire without the ability to put it out. In any case, taking ACMSD-blockers will thus result in an increased endogenous production of NADᐩ.
You can read about this here:
De novo NAD+ synthesis enhances mitochondrial function and improves health
Nor is taking supplements or drugs the only way to get more of it; there’s an enzyme nicotinamide phosphoribosyltransferase (“NAMPT”, to its friends) involved in the synthesis of NADᐩ, and exercise boosts levels by 127% (i.e., it more than doubles the levels), based on a modest three-week exercise bike regimen:
Skeletal muscle NAMPT is induced by exercise in humans
And to underline that point, another study found that resistance training (so, a different kind of exercise from that of the previous study) boosts levels of NADᐩ itself by the same 127%:
One way to get more out of NADᐩ
We’ll get straight to the point: it works very well paired with a senolytic agent, i.e. something that kills aging cells so that they get recycled sooner:
NAD+, Senolytics, or Pyruvate for Healthy Aging?
To read more about senolytics, check out:
Fisetin: The Anti-Aging Assassin
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon 😎
Enjoy!
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Big Think’s #1 Antidote To Aging
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Why This Video Is Important
A lot of what we talk about here at 10almonds is focused on healthy aging. We want you – our lovely readers – to not only live for a long time, but also be healthy enough to enjoy that “long time”.
We’ve talked about anything from Dr. Greger’s eight anti-aging interventions, to the specific benefits of resveratrol or metformin in combatting aging, to even reducing stress-induced aging.
So, why is this video important? It goes beyond just talking about what we know about living longer, but also focuses on how we should live longer; there’s a big difference between living a long life but never leaving your house vs. living a long life beyond your front door.
The Takeaways
The core message that Big Think wants to convey is that our lifestyle is our best bet in slowing the aging process. Our bodies are adaptive systems, responding positively to healthy lifestyle choices. They focus on exercise: regular physical activity increases healthspan, consequently extending lifespan.
A key takeaway is the difference between physical activity and exercise. While any movement counts as physical activity, exercise is a deliberate, health-focused activity. It benefits the brain by releasing growth factors that strengthen critical areas like the hippocampus and prefrontal cortex.
The video encourages embracing physical activity in any form available to you, from gardening to walking. The goal isn’t to hit a specific number of steps but to stay active in a way that suits your lifestyle.
Science may not solve death. Yet. But focusing on maintaining a healthy, functioning state for as long as possible is the real victory in the battle against aging. And, at the moment, exercise seems to be our best bet:
How did you find that video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!
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What’s the difference between ‘man flu’ and flu? Hint: men may not be exaggerating
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What’s the difference? is a new editorial product that explains the similarities and differences between commonly confused health and medical terms, and why they matter.
The term “man flu” takes a humorous poke at men with minor respiratory infections, such as colds, who supposedly exaggerate their symptoms.
According to the stereotype, a man lies on the sofa with a box of tissues. Meanwhile his female partner, also with a snotty nose, carries on working from home, doing the chores and looking after him.
But is man flu real? Is there a valid biological reason behind men’s symptoms or are men just malingering? And how does man flu differ from flu?
baranq/Shutterstock What are the similarities?
Man flu could refer to a number of respiratory infections – a cold, flu, even a mild case of COVID. So it’s difficult to compare man flu with flu.
But for simplicity, let’s say man flu is actually a cold. If that’s the case, man flu and flu have some similar features.
Both are caused by viruses (but different ones). Both are improved with rest, fluids, and if needed painkillers, throat lozenges or decongestants to manage symptoms.
Both can share similar symptoms. Typically, more severe symptoms such as fever, body aches, violent shivering and headaches are more common in flu (but sometimes occur in colds). Meanwhile sore throats, runny noses, congestion and sneezing are more common in colds. A cough is common in both.
What are the differences?
Flu is a more serious and sometimes fatal respiratory infection caused by the influenza virus. Colds are caused by various viruses such as rhinoviruses, adenoviruses, and common cold coronaviruses, and are rarely serious.
Colds tend to start gradually while flu tends to start abruptly.Flu can be detected with laboratory or at-home tests. Man flu is not an official diagnosis.
Severe flu symptoms may be prevented with a vaccine, while cold symptoms cannot.
Serious flu infections may also be prevented or treated with antiviral drugs such as Tamiflu. There are no antivirals for colds.
OK, but is man flu real?
Again, let’s assume man flu is a cold. Do men really have worse colds than women? The picture is complicated.
One study, with the title “Man flu is not a thing”, did in fact show there were differences in men’s and women’s symptoms.
This study looked at symptoms of acute rhinosinusitis. That’s inflammation of the nasal passages and sinuses, which would explain a runny or stuffy nose, a sinus headache or face pain.
When researchers assessed participants at the start of the study, men and women had similar symptoms. But by days five and eight of the study, women had fewer or less-severe symptoms. In other words, women had recovered faster.
But when participants rated their own symptoms, we saw a somewhat different picture. Women rated their symptoms worse than how the researchers rated them at the start, but said they recovered more quickly.
All this suggests men were not exaggerating their symptoms and did indeed recover more slowly. It also suggests women feel their symptoms more strongly at the start.
Why is this happening?
It’s not straightforward to tease out what’s going on biologically.
There are differences in immune responses between men and women that provide a plausible reason for worse symptoms in men.
For instance, women generally produce antibodies more efficiently, so they respond more effectively to vaccination. Other aspects of women’s immune system also appear to work more strongly.
So why do women tend to have stronger immune responses overall? That’s probably partly because women have two X chromosomes while men have one. X chromosomes carry important immune function genes. This gives women the benefit of immune-related genes from two different chromosomes.
X chromosomes carry important immune function genes. Rost9/Shutterstock Oestrogen (the female sex hormone) also seems to strengthen the immune response, and as levels vary throughout the lifespan, so does the strength of women’s immune systems.
Men are certainly more likely to die from some infectious diseases, such as COVID. But the picture is less clear with other infections such as the flu, where the incidence and mortality between men and women varies widely between countries and particular flu subtypes and outbreaks.
Infection rates and outcomes in men and women can also depend on the way a virus is transmitted, the person’s age, and social and behavioural factors.
For instance, women seem to be more likely to practice protective behaviours such as washing their hands, wearing masks or avoiding crowded indoor spaces. Women are also more likely to seek medical care when ill.
So men aren’t faking it?
Some evidence suggests men are not over-reporting symptoms, and may take longer to clear an infection. So they may experience man flu more harshly than women with a cold.
So cut the men in your life some slack. If they are sick, gender stereotyping is unhelpful, and may discourage men from seeking medical advice.
Thea van de Mortel, Professor, Nursing, School of Nursing and Midwifery, Griffith University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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A Guide to the Good Life – by Dr. William Irvine
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“Living well” is a surprisingly underrated part of wellness. We spend much of our lives in turmoil. Some of us, windswept and battered by the storms of life; others, up in quietly crumbling towers, seemingly “great” but definitely not feeling it. Diet and exercise etc will only get us so far. What else, then, can we do?
For Dr. Irvine, the key lies in two main things:
- Deciding how we intend to live our life (and doing so)
- Remaining tranquil in the face of external stressors
In Japanese terms, these things can be seen in ikigai and zen, respectively. This book puts them in Western terms, specifically, that of Stoic philosophy. But the goals and methods are very similar.
Far from being an abstract tome of wishy-washy philosophy, this book offers down-to-earth practical exercises and easily applicable advice. There was even an exercise that was new to this reviewer who has been reading such things for decades.
The writing style is also, true to Stoic principles, unpretentious and simple. This is an easy book to read, while being nonethless very engaging from start to finish—and thereafter!
Bottom line: so far as we know, we only get one shot at life, so we might as well make it a good one. Applying the ideas found in this book can help any reader to live better, and take more joy in it along the way.
Click here to check out a Guide to the Good Life, and live your best!
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