Apple vs Mango – Which is Healthier?

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Our Verdict

When comparing apple to mango, we picked the mango.

Why?

In terms of macros, apples have slightly more fiber for the same carbs, for a marginal win in this first category.

However…

In the category of vitamins, apples are not higher in any vitamins, while mangos have more of vitamins A, B1, B2, B3, B5, B6, B7, B9, C, E, K, and choline, winning by huge margins in many of those.

Looking at minerals, apples are not higher in any minerals, while mangos have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, thus, another overwhelming win for mangos.

Adding up the sections makes for a clear overall win for mangos, but by all means enjoy either or both; diversity is good!

Want to learn more?

You might like:

From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

Enjoy!

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  • Kiwi vs Orange – 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 kiwi to orange, we picked the kiwi.

    Why?

    It’s close! But…

    In terms of macros, kiwi has slightly more fiber, carbs, and protein. The differences are small across the board, but by the numbers, it’s a small win for kiwi in this category.

    In the category of vitamins, kiwi has more of vitamins B3, B6, C, E, and K, while oranges have more of vitamins A, B1, B2, B5, and B9. Nominally a tie, though it’s worth noting that the margin for vitamin K is very large (kiwi has, appropriately enough, more than 8x the vitamin K).

    When it comes to minerals, kiwi has more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while oranges have more calcium and selenium. A clear win for kiwi on this one.

    Adding up the sections makes for a clear overall win for kiwi, plus it has some extra phytochemical goodness going on; see the link below! Meanwhile, do still enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Top 8 Fruits That Prevent & Kill Cancer ← kiwi is top of the list! It has some cool properties, as you’ll see, killing cancer cells while sparing healthy ones.

    Enjoy!

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  • Statin and Antidepressant Side Effects

    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.

    Questions and Answers at 10almonds

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    Side effects of statins, are they worth it? Depression, are antidepressants worth it?

    About statins, that depends a lot on you, your circumstances, and—as it happens—your gender. We covered this in a main feature recently, but a short answer is: for most people, they may not be the best first choice, and could even make things worse. For some people, however, they really are just what’s needed.

    • Factors that make them more likely better for you: being a man, or having atherosclerosis
    • Factors that make them more likely worse for you: being a woman in general

    Check out the main feature we did: Statins: His & Hers?

    As for antidepressants? That depends a lot on you, your physiology, your depression, your circumstances, and more. We’ll definitely do a main feature on that sometime soon, as there’s a lot that most people don’t know!

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  • Do You Struggle To Comfortably Sit Cross-Legged? Here’s How To Fix That

    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.

    Are you sitting comfortably? No? Then let’s begin…

    Let’s get down to it

    Difficulty comfortably sitting cross-legged is very common usually reflects limited hip mobility, rather than any particularly advanced flexibility problem. It’s not like one is trying and failing to sit in the lotus position, or with one’s feet behind one’s ears or something. So, why is such difficulty so common?

    Simply, the body adapts to what we do with it (or not), and so a lack of habituation quickly becomes a lack of mobility. Multiply that by decades of life, and if the last time you sat cross-legged was in kindergarten, then there’s the reason. Fortunately, it’s not too tricky to fix.

    First, do a self-check: sit cross-legged and notice (dis)comfort, knee height, and whether one hip feels markedly stiffer than the other.

    Next, to get your hips used to being opened more: lean back on your hands, place your feet together, and actively open one hip at a time by shifting your weight from side to side. You can also do the butterfly option, and bring both feet together (soles touching each other) and gently bounce your knees to encourage hip opening. On which note…

    With regard to knee height: use controlled effort to guide each knee closer to the floor and compare sides, rather than simply hoping for them to drop passively due to gravity. Because, yes, you can and should work with gravity on this, but you can’t rely on it entirely, since the body will only adapt to what’s done with it, so if it’s easier for the body for the knees to stay higher, then higher is where the knees will stay. So, gently pushing them down is important here, and the best way to do this is to place your elbows against your knees and press dowwards to open your hips without holding on.

    Also! Do note that the perceived symmetry of sitting cross-legged is an optical illusion—one leg is, after all, in front of the other. So, do regularly change which leg is in front, to balance mobility between sides.

    For more on all of this plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    How to Sit On Your Heels (Seiza For Everyone)

    Take care!

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  • 3 Ways To Pick The Best-Quality Supplements

    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.

    Two seemingly conflicting statements that are nevertheless both true:

    • Very many people are taking supplements and not getting good results
    • And yet, as many studies* show, many supplements can and often do have a big positive impact on health

    *Studies like the ones we write about every day at 10almonds!

    So, what gives? If supplements work, why are so many people not getting good results?

    There are three main reasons the former group aren’t getting the latter benefits:

    Firstly, most products don’t actually use the clinically therapeutic doses proven in studies. That would mean actually giving you what you asked for (what a shocking notion), and companies do hate spending more than they have to on product development, so they will tend to cut corners where they can and hope most people won’t notice.

    Secondly, there’s the issue of quality and verification of the ingredients within the supplement. Again, this costs companies a great deal of money to do this properly, as it involves independent 3rd-party verification that they correct ingredient really is there in the correct quantities, as well as screening for unwanted impurities.

    But even with the perfect supplement, the user has to make a critical mindset shift in order to truly get the most out of supplements:

    Lastly, instead of merely managing symptoms, health optimization has to be the goal for long-term benefits, otherwise you’re just putting out fires. And instead of waiting for the symptoms to appear first before doing something, you have to understand healthy aging is the result of years of incremental benefits accrued from correct ongoing choices, so it’s important to choose wisely as you go, think ahead, and when it comes to supplementation, pick the ones that will best support that.

    Of course, no supplement company can do the mindset shift for you, so this third one’s entirely down to you.

    But if you’re looking for a company that does the first two reliably without fail, our partner BioLongevity Supplements is a top-tier choice:

    • The known formulations that actually work best, based on the results established in published medical journals, with ingredient working synergistically with each other where possible
    • >99% purity for all supplements, verified by 3rd party lab tests (that you can see with your own eyes before buying)
    • They’re also 100% made in the USA, which means accountability and transparency, meeting the highest industry standards.

    Click here to experience the next generation of evidence-backed supplements!

    Disclosure: this is a sponsored article, written by 10almonds with same level of care that goes into the rest of our articles, based on extensive information provided by our highly recommendable partner, BioLongevity Supplements.

    In other words, we stand by all we say; it’s just important we tell you we’re getting paid for this one! Do check them out, and you’ll see what we mean about their quality assurance processes 😎

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  • How Isometric Exercises Can Transform Your Body

    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’re usually encouraging everyone to move more, but we’ll make an exception for isometric exercises:

    Full-body workout without going anywhere

    You don’t have to do all 8, but it’s a great way to ensure getting all the benefits:

    1. Isometric bridge: strengthens glutes, core, and lower back to improve posture and reduce pain; perform by lifting your hips into a straight line and holding, and progress to harder variations using single-leg or weighted holds.
    2. Dynamic isometric plank: builds core, glute, shoulder, and back strength, with the option to add instability (leg lifts, weight shifts, or balance ball) for improved torso stability and posture.
    3. 90° isometric pushup: builds upper body strength and endurance by holding a 90° elbow bend, boosting joint stability and muscle fiber recruitment; vary with one-leg support, weighted vest, or lower hold.
    4. Superman hold: targets your posterior chain to help fix any back imbalances and posture issues; lie face down and lift limbs while keeping core engaged, with optional weights or short holds for beginners.
    5. Isometric lunge: builds leg strength, balance, and coordination by holding at the lowest lunge point; can be intensified with weights or balance-challenging variations like closing eyes (once you are confident, of course; please be safe).
    6. Side plank with hip lift: strengthens your obliques and stabilizes your torso, to reduce back pain and improve waist definition; hold side plank while lifting hips, adding weight or an arm raise for difficulty.
    7. Tiptoe isometric hold: strengthens calves to improve mobility and prevent injuries; hold the tiptoe stance without letting your ankle collapse, progressing to single-leg, weighted, or step-based variations.
    8. Static bar hang: boosts grip, shoulder, and core strength while decompressing the spine and improving posture; hang with shoulders engaged, progressing to leg lifts or a one-arm hang.

    For more on each of these plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    No-Exercise Exercise!

    Take care!

    Don’t Forget…

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  • Switchcraft – by Dr. Elaine Fox

    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.

    How do we successfully balance “a mind is like a parachute: it only works if it’s open”, with the importance of also actually having some kind of personal integrity and consistency?

    Dr. Fox recommends that we focus on four key attributes:

    • Mental agility
    • Self-awareness
    • Emotional awareness
    • Situational awareness

    If this sounds a little wishy-washy, it isn’t—she delineates and explains each in detail. And most importantly: how we can build and train each one.

    Mental agility, for example, is not about being able to rapidly solve chess problems or “answer these riddles three”. It’s more about:

    • Adaptability
    • Balancing our life
    • Challenging (and if appropriate, changing) our perspective
    • Developing our mental competence

    This sort of thing is the “meat” of the book. Meanwhile, self-awareness is more a foundational conscious knowledge of one’s own “pole star” values, while emotional awareness is a matter of identifying and understanding and accepting what we feel—anything less is self-sabotage! And situational awareness is perhaps most interesting:

    Dr. Fox advocates for “trusting one’s gut feelings”. With a big caveat, though!

    If we trust our gut feelings without developing their accuracy, we’re just going to go about being blindly prejudiced and often wrong. So, a whole section of the book is devoted to honing this and improving our ability to judge things as they really are—rather than as we expect.

    Bottom line: this book is a great tool for not only challenging our preconceptions about how we think, but giving us the resources to be adaptable and resilient without sacrificing integrity.

    Click here to check out Switchcraft on Amazon and level up your thinking!

    Don’t Forget…

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