Apples vs Bananas – Which is Healthier?

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Our Verdict

When comparing apples to bananas, we picked the bananas.

Why?

Both apples and bananas contain lots of vitamins, but bananas contain far more of Vitamins A, B, and C.

Apples beat bananas only for vitamins E and K.

This may seem like “well that’s 2 vs 3; that’s pretty close” until one remembers that vitamin B is actually eight vitamins in a trenchcoat. Bananas have more of vitamins B1, B2, B3, B5, B6, and B9.

If you’re wondering about the other numbers: neither fruit contains vitamins B7 (biotin) or B12 (cobalamins of various kinds). Vitamins B4, B8, B10, and B11 do not exist as such (due to changes in how vitamins are classified).

Both apples and bananas contain lots of minerals, but bananas contain far more of iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and selenium.

Apples beat bananas only for calcium (and then, only very marginally)

Both apples and bananas have plenty of fiber.

Apples have marginally less sugar, but given the fiber content, this is pretty much moot when it comes to health considerations, and apples are higher in fructose in any case.

In short, both are wonderful fruits (and we encourage you to enjoy both!), and/but bananas beat apples healthwise in almost all measures.

PS: top tip if you find it challenging to get bananas at the right level of ripeness for eating… Try sun-dried! Not those hard chip kinds (those are mechanically and/or chemically dried, and usually have added sugar and preservatives), but sun-dried.

Here’s an example product on Amazon

Warning: since there aren’t many sun-dried bananas available on Amazon, double-check you haven’t been redirected to mechanically/chemically dried ones, as Amazon will try that sometimes!

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  • Fix Your Upper Back With These Three Steps

    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.

    When it comes to back pain, the lower back gets a lot of attention, but what about when it’s nearer the neck and shoulders?

    Reaching for better health

    In this short video, Liv describes and shows three exercises:

    Exercise 1: Thoracic Pullover (Dumbbell Pullover)

    Purpose: Improves overhead reach and shoulder mobility.
    Equipment: light weight, yoga block, or foam roller.
    Steps:

    1. Lie on the floor with the foam roller/block beneath the upper back.
    2. Hold the weight in both hands, arms extended upward.
    3. Inhale deeply and reach the weight toward the ceiling.
    4. Exhale and arc your spine over the block, moving the weight backward.
    5. Keep core tension to maintain a neutral lower back position.
    6. Perform 10 repetitions.

    Exercise 2: Rotational Mobility Stretch

    Purpose: enhances torso rotation, core strength, and hip mobility.
    Equipment: none (or a mat)
    Steps:

    1. Lie on your side with knees stacked at 90° and arms extended in front.
    2. Hold a weight in the top hand.
    3. Inhale and lift the top arm toward the ceiling, extending the shoulder blade.
    4. Exhale and twist your torso, allowing the arm to move toward the floor.
    5. Modify by extending the bottom leg for a deeper twist if needed.
    6. Perform 6 reps per side, switching legs and repeating on the other side.

    Exercise 3: Doorway/Pole Side Stretch

    Purpose: targets multiple areas for a deep, satisfying stretch.
    Equipment: door frame, pole, or wall.
    Steps:

    1. Stand at arm’s length from the wall or frame.
    2. Cross the outer leg (furthest from the wall) behind the inner leg.
    3. Place the closest hand on the wall and reach the other arm overhead.
    4. Grip the wall or frame with the top hand, pressing away with the bottom hand.
    5. Lean into a banana-shaped curve and rotate your chest upward for a deeper stretch.
    6. Hold for 20–30 seconds per side and repeat 2–3 times.

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

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

    Want to learn more?

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    Easing Lower Back Pain

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  • Can You Reverse Gray Hair? A Dermatologist Explains

    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.

    Betteridge’s Law of Headlines states “any headline that ends in a question mark can be answered by the word no“—it’s not really a universal truth, but it’s true surprisingly often, and, as board certified dermatologist “The Beauty MD” Dr. Sam Ellis explains, it’s true in this case.

    But, all is not lost.

    Physiological Factors

    Hair color is initially determined by genes and gene expression, instructing the body to color it with melanin (brown and black) and/or pheomelanin (blonde and red). If and when the body produces less of those pigments, our hair will go gray.

    Factors that affect if/when our hair will go gray include:

    • Genetics: primary determinant, essentially a programmed change
    • Age: related to the above, but critically, the probability of going gray in any given year increases with age
    • Ethnicity: the level of melanin in our skin is an indicator of how long we are likely to maintain melanin in our hair. Black people with the darkest skintones will thus generally go gray last, whereas white people with the lightest skintones will generally go gray first, and so on for a spectrum between the two.
    • Medical conditions: immune conditions such as vitiligo, thyroid disease, and pernicious anemia promote an earlier loss of pigmentation
    • Stress: oxidative stress, mainly, so factors like smoking will cause earlier graying. But yes, also chronic emotional stress does lead to oxidative stress too. Interestingly, this seems to be more about norepinephrine than cortisol, though.
    • Nutrient deficiencies: the body can make a lot of things, but it needs the raw ingredients. Not having the right amounts of important vitamins and minerals will result in a loss of pigmentation (amongst other more serious problems). Vitamins B6, B9, and B12 are talked about in the video, as are iron and zinc. Copper is also needed for some hair colors. Selenium is needed for good hair health in general (but not too much, as an excess of selenium paradoxically causes hair loss), and many related things will stop working properly without adequate magnesium. Hair health will also benefit a lot from plenty of vitamin B7.

    So, managing the above factors (where possible; obviously some of the above aren’t things we can influence) will result in maintaining one’s hair pigment for longer. As for texture, by the way, the reason gray hair tends to have a rougher texture is not for the lack of pigment itself, but is due to decreased sebum production. Judicious use of exogenous hair oils (e.g. argan oil, coconut oil, or whatever your preference may be) is a fine way to keep your grays conditioned.

    However, once your hair has gone gray, there is no definitive treatment with good evidence for reversing that, at present. Dye it if you want to, or don’t. Many people (including this writer, who has just a couple of streaks of gray herself) find gray hair gives a distinguished look, and such harmless signs of age are a privilege not everyone gets to reach, and thus may be reasonably considered a cause for celebration

    For more on all of the above, enjoy:

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    Want to learn more?

    You might also like to read:

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    Take care!

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  • Metabolical – by Dr. Robert Lustig

    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.

    The premise of this book itself is not novel: processed food is bad, food giants lie to us, and eating better makes us less prone to disease (especially metabolic disease).

    What this book does offer that’s less commonly found is a comprehensive guide, a walkthrough of each relevant what and why and how, with plenty of good science and practical real-world examples.

    In terms of unique selling points, perhaps the greatest strength of this book is its focus on two things in particular that affect many aspects of health: looking after our liver, and looking after our gut.

    The style is… A little dramatic perhaps, but that’s just the style; there’s no hyperbole, he is stating well-established scientific facts.

    Bottom line: very much of chronic disease would be a lot less diseasey if we all ate with these aspects of our health in mind. This book’s a comprehensive guide to that.

    Click here to check out Metabolical, and let food be thy medicine!

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Related Posts

  • Passion Fruit vs Pomegranate – Which is Healthier?
  • Cannellini Protein Gratin

    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.

    A healthier twist on a classic, the protein here comes not only from the cannellini beans, but also from (at the risk of alienating French readers) a béchamel sauce that is not made using the traditional method involving flour and butter, but instead, has cashew protein as a major constituent.

    You will need

    • 3 medium potatoes, chopped (no need to peel them; you can if you want, but many of the nutrients are there and they’re not a problem for the recipe)
    • 1 can cannellini beans (also called white kidney beans)
    • 1 medium onion, chopped
    • 2 stalks celery, sliced
    • 1 carrot, chopped
    • ½ bulb garlic, minced (or more, if you like)
    • 1 jalapeño, chopped
    • 2 tbsp tomato paste
    • 1 tbsp chia seeds
    • 2 tsp black pepper, coarse ground
    • Extra virgin olive oil, for frying

    For the béchamel sauce:

    • ½ cup milk (we recommend a neutral-tasting plant milk, such as unsweetened soy, but go with your preference)
    • ⅓ cup cashews, soaked in hot water for at least 5 minutes (longer is fine) and drained
    • ¼ cup nutritional yeast
    • 1 tsp garlic powder
    • 1 tsp dried thyme

    Method

    (we suggest you read everything at least once before doing anything)

    Note: it will be a bonus if you can use a pan that is good both for going on the hob and in the oven, such as a deep cast iron skillet, or a Dutch oven. If you don’t have something like that though, it’s fine, just use a sauté pan or similar, and then transfer to an oven dish for the oven part—we’ll mention this again when we get to it.

    1) Preheat the oven to 250℉/175℃.

    2) Heat the pan, adding some oil and then the oven; fry it for about 5 minutes, stirring often.

    3) Add the potatoes, celery, carrot, garlic, and jalapeño, stirring for another 2 minutes.

    4) Add the tomato paste, along with 1 cup water, the chia seeds, and the black pepper, and cook for a further 15 minutes, stirring occasionally as necessary.

    5) Add the cannellini beans, and cook for another 15 minutes, stirring occasionally as necessary.

    6) Blend all the ingredients for the béchamel sauce, processing it until it is smooth.

    7) If you are using an oven-safe pan, pour the béchamel sauce over the bean mixture (don’t stir it; the sauce should remain on top) and transfer it to the oven. Don’t use a lid.

    If you’re not using an oven safe pan, first transfer the bean mixture to an oven dish, then pour the béchamel sauce over the bean mixture (don’t stir it; the sauce should remain on top) and put it in the oven. Don’t use a lid.

    8) Bake for about 15 minutes, or until turning golden-brown on top.

    9) Serve! It can be enjoyed on its own, or with salad and/or rice. See also, our Tasty Versatile Rice Recipe.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • If You’re Poor, Fertility Treatment Can Be Out of Reach

    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.

    Mary Delgado’s first pregnancy went according to plan, but when she tried to get pregnant again seven years later, nothing happened. After 10 months, Delgado, now 34, and her partner, Joaquin Rodriguez, went to see an OB-GYN. Tests showed she had endometriosis, which was interfering with conception. Delgado’s only option, the doctor said, was in vitro fertilization.

    “When she told me that, she broke me inside,” Delgado said, “because I knew it was so expensive.”

    Delgado, who lives in New York City, is enrolled in Medicaid, the federal-state health program for low-income and disabled people. The roughly $20,000 price tag for a round of IVF would be a financial stretch for lots of people, but for someone on Medicaid — for which the maximum annual income for a two-person household in New York is just over $26,000 — the treatment can be unattainable.

    Expansions of work-based insurance plans to cover fertility treatments, including free egg freezing and unlimited IVF cycles, are often touted by large companies as a boon for their employees. But people with lower incomes, often minorities, are more likely to be covered by Medicaid or skimpier commercial plans with no such coverage. That raises the question of whether medical assistance to create a family is only for the well-to-do or people with generous benefit packages.

    “In American health care, they don’t want the poor people to reproduce,” Delgado said. She was caring full-time for their son, who was born with a rare genetic disorder that required several surgeries before he was 5. Her partner, who works for a company that maintains the city’s yellow cabs, has an individual plan through the state insurance marketplace, but it does not include fertility coverage.

    Some medical experts whose patients have faced these issues say they can understand why people in Delgado’s situation think the system is stacked against them.

    “It feels a little like that,” said Elizabeth Ginsburg, a professor of obstetrics and gynecology at Harvard Medical School who is president-elect of the American Society for Reproductive Medicine, a research and advocacy group.

    Whether or not it’s intended, many say the inequity reflects poorly on the U.S.

    “This is really sort of standing out as a sore thumb in a nation that would like to claim that it cares for the less fortunate and it seeks to do anything it can for them,” said Eli Adashi, a professor of medical science at Brown University and former president of the Society for Reproductive Endocrinologists.

    Yet efforts to add coverage for fertility care to Medicaid face a lot of pushback, Ginsburg said.

    Over the years, Barbara Collura, president and CEO of the advocacy group Resolve: The National Infertility Association, has heard many explanations for why it doesn’t make sense to cover fertility treatment for Medicaid recipients. Legislators have asked, “If they can’t pay for fertility treatment, do they have any idea how much it costs to raise a child?” she said.

    “So right there, as a country we’re making judgments about who gets to have children,” Collura said.

    The legacy of the eugenics movement of the early 20th century, when states passed laws that permitted poor, nonwhite, and disabled people to be sterilized against their will, lingers as well.

    “As a reproductive justice person, I believe it’s a human right to have a child, and it’s a larger ethical issue to provide support,” said Regina Davis Moss, president and CEO of In Our Own Voice: National Black Women’s Reproductive Justice Agenda, an advocacy group.

    But such coverage decisions — especially when the health care safety net is involved — sometimes require difficult choices, because resources are limited.

    Even if state Medicaid programs wanted to cover fertility treatment, for instance, they would have to weigh the benefit against investing in other types of care, including maternity care, said Kate McEvoy, executive director of the National Association of Medicaid Directors. “There is a recognition about the primacy and urgency of maternity care,” she said.

    Medicaid pays for about 40% of births in the United States. And since 2022, 46 states and the District of Columbia have elected to extend Medicaid postpartum coverage to 12 months, up from 60 days.

    Fertility problems are relatively common, affecting roughly 10% of women and men of childbearing age, according to the National Institute of Child Health and Human Development.

    Traditionally, a couple is considered infertile if they’ve been trying to get pregnant unsuccessfully for 12 months. Last year, the ASRM broadened the definition of infertility to incorporate would-be parents beyond heterosexual couples, including people who can’t get pregnant for medical, sexual, or other reasons, as well as those who need medical interventions such as donor eggs or sperm to get pregnant.

    The World Health Organization defined infertility as a disease of the reproductive system characterized by failing to get pregnant after a year of unprotected intercourse. It terms the high cost of fertility treatment a major equity issue and has called for better policies and public financing to improve access.

    No matter how the condition is defined, private health plans often decline to cover fertility treatments because they don’t consider them “medically necessary.” Twenty states and Washington, D.C., have laws requiring health plans to provide some fertility coverage, but those laws vary greatly and apply only to companies whose plans are regulated by the state.

    In recent years, many companies have begun offering fertility treatment in a bid to recruit and retain top-notch talent. In 2023, 45% of companies with 500 or more workers covered IVF and/or drug therapy, according to the benefits consultant Mercer.

    But that doesn’t help people on Medicaid. Only two states’ Medicaid programs provide any fertility treatment: New York covers some oral ovulation-enhancing medications, and Illinois covers costs for fertility preservation, to freeze the eggs or sperm of people who need medical treatment that will likely make them infertile, such as for cancer. Several other states also are considering adding fertility preservation services.

    In Delgado’s case, Medicaid covered the tests to diagnose her endometriosis, but nothing more. She was searching the internet for fertility treatment options when she came upon a clinic group called CNY Fertility that seemed significantly less expensive than other clinics, and also offered in-house financing. Based in Syracuse, New York, the company has a handful of clinics in upstate New York cities and four other U.S. locations.

    Though Delgado and her partner had to travel more than 300 miles round trip to Albany for the procedures, the savings made it worthwhile. They were able do an entire IVF cycle, including medications, egg retrieval, genetic testing, and transferring the egg to her uterus, for $14,000. To pay for it, they took $7,000 of the cash they’d been saving to buy a home and financed the other half through the fertility clinic.

    She got pregnant on the first try, and their daughter, Emiliana, is now almost a year old.

    Delgado doesn’t resent people with more resources or better insurance coverage, but she wishes the system were more equitable.

    “I have a medical problem,” she said. “It’s not like I did IVF because I wanted to choose the gender.”

    One reason CNY is less expensive than other clinics is simply that the privately owned company chooses to charge less, said William Kiltz, its vice president of marketing and business development. Since the company’s beginning in 1997, it has become a large practice with a large volume of IVF cycles, which helps keep prices low.

    At this point, more than half its clients come from out of state, and many earn significantly less than a typical patient at another clinic. Twenty percent earn less than $50,000, and “we treat a good number who are on Medicaid,” Kiltz said.

    Now that their son, Joaquin, is settled in a good school, Delgado has started working for an agency that provides home health services. After putting in 30 hours a week for 90 days, she’ll be eligible for health insurance.

    One of the benefits: fertility coverage.

    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.

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  • Rainbow Roasted Potato Salad

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    This salad has potatoes in it, but it’s not a potato salad as most people know it. The potatoes are roasted, but in a non-oily-dressing, that nevertheless leaves them with an amazing texture—healthy and delicious; the best of both worlds. And the rest? We’ve got colorful vegetables, we’ve got protein, we’ve got seasonings full of healthy spices, and more.

    You will need

    • 1½ lbs new potatoes (or any waxy potatoes; sweet potato is also a great option; don’t peel them, whichever you choose) cut into 1″ chunks
    • 1 can / 1 cup cooked cannellini beans (or your preferred salad beans)
    • 1 carrot, grated
    • 2 celery stalks, finely chopped
    • 3 spring onions, finely chopped
    • ½ small red onion, finely sliced
    • 2 tbsp white wine vinegar
    • 1 tbsp balsamic vinegar
    • 1 tbsp lemon juice
    • 1 tbsp nutritional yeast
    • 1 tsp garlic powder
    • 1 tsp black pepper
    • ½ tsp red chili powder
    • We didn’t forget salt; it’s just that with the natural sodium content of the potatoes plus the savory flavor-enhancing properties of the nutritional yeast, it’s really not needed here. Add if you feel strongly about it, opting for low-sodium salt, or MSG (which has even less sodium).
    • To serve: 1 cup basil pesto (we’ll do a recipe one of these days; meanwhile, store-bought is fine, or you can use the chermoula we made the other day, ignoring the rest of that day’s recipe and just making the chermoula component)

    Method

    (we suggest you read everything at least once before doing anything)

    1) Preheat the oven as hot as it goes!

    2) Combine the potatoes, white wine vinegar, nutritional yeast, garlic powder, black pepper, and red chili powder, mixing thoroughly (but gently!) to coat.

    3) Spread the potatoes on a baking tray, and roast in the middle of the oven (for best evenness of cooking); because of the small size of the potato chunks, this should only take about 25 minutes (±5mins depending on your oven); it’s good to turn them halfway through, or at least jiggle them if you don’t want to do all that turning.

    4) Allow to cool while still on the baking tray (this allows the steam to escape immediately, rather than the steam steaming the other potatoes, as it would if you put them in a bowl).

    5) Now put them in a serving bowl, and mix in the beans, vegetables, balsamic vinegar, and lemon juice, mixing thoroughly but gently

    6) Add generous lashings of the pesto to serve; it should be gently mixed a little too, so that it’s not all on top.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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