Apricot vs Lychee – Which is Healthier?

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Our Verdict

When comparing apricots to lychees, we picked the apricots.

Why?

In terms of macros, apricots have nearly 2x the fiber and nearly 2x the protein, while lychees have more carbs. An easy first-round win for apricots.

In the category of vitamins, apricots have more of vitamins A, B1, B5, E, and K, while lychees have more of vitamins B2, B6, B9, and C, yielding a marginal 5:4 win to apricots.

Looking at minerals, apricots have more calcium, iron, manganese, potassium, and zinc, while lychees have more copper, phosphorus, and selenium, thus a 5:3 win for apricots to win their third round in a row.

In other considerations, apricots have more polyphenols, and also have specific anticancer properties that lychees don’t, which is another point or two in apricots’ favor.

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

Want to learn more?

You might like:

Top 8 Fruits That Prevent & Kill Cancer

Enjoy!

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  • Tried Everything But Still Not Losing Weight? Start Here!

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    Cori Lefkowitz, of “Strong At Every Age”, shares her 4-step method:

    On the right track

    It’s easy to see nutrient tracking as restrictive or obsessive, but that belief usually comes from past negative experiences—using tracking reactively, out of frustration, or as “punishment” after disliking one’s appearance.

    Thus, tracking itself isn’t the problem—the mindset and past approach are. The tracker simply shows data; it doesn’t judge, restrict, or command deprivation. It’s not the boss of you.

    In contrast: used correctly, it can bring you awareness and control, and thus provides clarity—a factual picture of what and how much you’re eating—so you can make informed, sustainable changes instead of guessing or yo-yo dieting.

    So, with that in mind:

    1. Track without judgment: log what you eat for a week with zero guilt or changes. It’s not about restriction, but rather about awareness of your current habits and energy intake.
    2. Recognize there’s no single “right” way: you can track using an app, photos, a notebook, portion guides, or visual plate methods. The goal is data collection in a form that fits your lifestyle.
    3. Focus on addition, not elimination: instead of cutting calories or banning foods, add helpful habits—extra fiber, protein, colorful fruit/veg, etc—to build better nutrition gradually.
    4. Make small swaps: after tracking patterns, make small, realistic adjustments. This maintains balance while improving results.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like:

    How To Lose Weight (Healthily!) ← for our own main feature on healthy weight loss, without counting macros (or calories)

    Take care!

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  • Yes, you still need to use sunscreen, despite what you’ve heard on TikTok

    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.

    Summer is nearly here. But rather than getting out the sunscreen, some TikTokers are urging followers to chuck it out and go sunscreen-free.

    They claim it’s healthier to forgo sunscreen to get the full benefits of sunshine.

    Here’s the science really says.

    Karolina Grabowska/Pexels

    How does sunscreen work?

    Because of Australia’s extreme UV environment, most people with pale to olive skin or other risk factors for skin cancer need to protect themselves. Applying sunscreen is a key method of protecting areas not easily covered by clothes.

    Sunscreen works by absorbing or scattering UV rays before they can enter your skin and damage DNA or supportive structures such as collagen.

    When UV particles hit DNA, the excess energy can damage our DNA. This damage can be repaired, but if the cell divides before the mistake is fixed, it causes a mutation that can lead to skin cancers.

    The energy from a particle of UV (a photon) causes DNA strands to break apart and reconnect incorrectly. This causes a bump in the DNA strand that makes it difficult to copy accurately and can introduce mutations. NASA/David Herring

    The most common skin cancers are basal cell carcinoma (BCC) and squamous cell carcinoma (SCC). Melanoma is less common, but is the most likely to spread around the body; this process is called metastasis.

    Two in three Australians will have at least one skin cancer in their lifetime, and they make up 80% of all cancers in Australia.

    Around 99% of skin cancers in Australia are caused by excessive exposure to UV radiation.

    Excessive exposure to UV radiation also affects the appearance of your skin. UVA rays are able to penetrate deep into the skin, where they break down supportive structures such as elastin and collagen.

    This causes signs of premature ageing, such as deep wrinkling, brown or white blotches, and broken capillaries.

    Sunscreen can help prevent skin cancers

    Used consistently, sunscreen reduces your risk of skin cancer and slows skin ageing.

    In a Queensland study, participants either used sunscreen daily for almost five years, or continued their usual use.

    At the end of five years, the daily-use group had reduced their risk of squamous cell carcinoma by 40% compared to the other group.

    Ten years later, the daily use group had reduced their risk of invasive melanoma by 73%

    Does sunscreen block the health-promoting properties of sunlight?

    The answer is a bit more complicated, and involves personalised risk versus benefit trade-offs.

    First, the good news: there are many health benefits of spending time in the sun that don’t rely on exposure to UV radiation and aren’t affected by sunscreen use.

    Woman applies sunscreen
    Sunscreen only filters UV rays, not all light. Ron Lach/Pexels

    Sunscreen only filters UV rays, not visible light or infrared light (which we feel as heat). And importantly, some of the benefits of sunlight are obtained via the eyes.

    Visible light improves mood and regulates circadian rhythm (which influences your sleep-wake cycle), and probably reduces myopia (short-sightedness) in children.

    Infrared light is being investigated as a treatment for several skin, neurological, psychiatric and autoimmune disorders.

    So what is the benefit of exposing skin to UV radiation?

    Exposing the skin to the sun produces vitamin D, which is critical for healthy bones and muscles.

    Vitamin D deficiency is surprisingly common among Australians, peaking in Victoria at 49% in winter and being lowest in Queensland at 6% in summer.

    Luckily, people who are careful about sun protection can avoid vitamin D deficiency by taking a supplement.

    Exposing the skin to UV radiation might have benefits independent of vitamin D production, but these are not proven. It might reduce the risk of autoimmune diseases such as multiple sclerosis or cause release of a chemical that could reduce blood pressure. However, there is not enough detail about these benefits to know whether sunscreen would be a problem.

    What does this mean for you?

    There are some benefits of exposing the skin to UV radiation that might be blunted by sunscreen. Whether it’s worth foregoing those benefits to avoid skin cancer depends on how susceptible you are to skin cancer.

    If you have pale skin or other factors that increase you risk of skin cancer, you should aim to apply sunscreen daily on all days when the UV index is forecast to reach 3.

    If you have darker skin that rarely or never burns, you can go without daily sunscreen – although you will still need protection during extended times outdoors.

    For now, the balance of evidence suggests it’s better for people who are susceptible to skin cancer to continue with sun protection practices, with vitamin D supplementation if needed.

    Katie Lee, PhD Candidate, Dermatology Research Centre, The University of Queensland and Rachel Neale, Principal research fellow, QIMR Berghofer Medical Research Institute

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • What you need to know about tuberculosis

    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.

    Tuberculosis is the deadliest infectious disease globally. While it’s more common in developing countries, the U.S. has recently experienced outbreaks in Kansas and North Carolina.

    TB is often called the “silent killer” because it can go unnoticed—and show no symptoms—in its inactive or latent state. The CDC estimates that up to 13 million people live with inactive TB in the U.S. 

    The bacteria that cause TB can hide “in a very small area in the lungs or a lymph node, stay there, and in a sleepy state, remain [there] for weeks to several years before emerging and causing disease,” says Dr. Patricio Escalante, a critical care medicine specialist and pulmonologist at Mayo Clinic. Once it reappears, it can cause symptoms and illness, and transmit to others by air, he adds. 

    Because people can have TB without experiencing symptoms, controlling the disease’s spread requires investment in public health systems to detect and treat it, explains Dr. Peter Chin-Hong, a professor of medicine and infectious disease physician with University of California, San Francisco Health. 

    Read on to learn more about TB and why we’re seeing more outbreaks in the U.S. 

    What is tuberculosis? 

    TB is an infection caused by bacteria called Mycobacterium tuberculosis. It usually affects the lungs, but it can also affect other organs, including the brain, larynx (voice box), kidneys, spine, and lymph nodes. 

    TB is spread through the air when someone with active TB disease coughs, talks, or sings. 

    There are two types of TB: 

    • Inactive TB: Also known as latent TB, this form occurs when a person has TB germs in their body but no symptoms. They don’t feel sick and can’t spread it to other people. According to the Centers for Disease Control and Prevention, one in 10 people with inactive TB who don’t get treatment will get sick with active TB. 
    • Active TB: This form occurs when TB germs multiply in your body, creating symptoms.  The bacteria can multiply and turn into active TB when the immune system is under stress, like during an illness. With active TB disease, you can spread the disease to others. Without treatment, active TB can be deadly. 

    Both inactive and active TB can be treated with antibiotics. 

    What are the symptoms of active TB disease?

    Symptoms for active TB disease in the lungs include

    • Chest pain
    • A cough that lasts three or more weeks 
    • Weakness or fatigue 
    • Fever
    • Weight loss
    • Night sweats
    • Coughing up blood or phlegm
    • Loss of appetite

    Active TB disease outside of the lungs can cause other symptoms. For instance, TB disease in the lymph nodes can cause red or purple swelling under the skin.

    Why are we seeing more cases of TB in the U.S.? 

    Chin-Hong explains that public health efforts to prevent TB have been underfunded for years and continue to be defunded. “Public health is really the backbone of how you control TB, because many people don’t know they have TB,” he adds. 

    “People have to go out and trace [it], see that the people who have TB take the medicines, and check the people who they’ve been in contact with to see if they [got] infected, even if they have no symptoms.” 

    When public health efforts are successful, there’s “a tendency to decrease investments on those public health organizations and programs because they are no longer seeing a lot of patients,” which can eventually cause outbreaks, adds Escalante. 

    Another possible reason for why we’re seeing outbreaks in the U.S. is the COVID-19 pandemic, says Chin-Hong. People may have delayed medical care for possible TB, so they could be spreading it to others in their communities.

    Who’s most at risk for tuberculosis?

    While anyone can get TB, certain people are at higher risk, including: 

    • People who are immunocompromised (because of conditions like HIV or cancer)
    • People who live in group settings like prisons, jails, or homeless shelters. 
    • People who travel frequently or were born in places where TB is more common than in the U.S., including some countries in Asia, Africa, and Latin America.
    • People who recently interacted with someone with active TB.

    Is there a vaccine for TB? 

    Yes, there is a vaccine for TB called Bacille Calmette-Guérin. However, because there are usually not too many cases of TB in the U.S., the vaccine is not routinely administered here. The BCG vaccine is given to infants and young children in countries where TB is common. 

    How is TB treated?

    Both inactive and active TB can be treated with antibiotics. 

    “It takes several antibiotics to treat active TB effectively” and to prevent the bacteria from mutating while on treatment, adds Escalante. Active TB requires a prolonged antibiotics treatment, which usually takes 6 months and can sometimes take up to nine months.

    “We have to treat [TB patients] very carefully, with antibiotics delivered under close direct observation, because if the patient starts feeling well after a few weeks of treatment, they tend to stop the antibiotics, and that’s when the bacteria becomes resistant, if treatments are not appropriately completed,” he explains. “And, therefore, they need to be supervised to make sure they continue and complete treatment.”

    How do I know if I have TB?

    If you’ve been exposed to someone with TB or you think you may have it, you should contact your health care provider or state or local health department to get tested with a TB blood test or TB skin test

    How can I protect myself from TB? 

    Chin-Hong says it’s important to watch out for symptoms like fever, night sweats, and weight loss. In the U.S., he adds, “the only way you can really prevent TB as somebody who doesn’t have it or is not exposed is to continue to think of symptoms that you might have and [seek] medical attention.” 

    Additionally, if you work or live in a high-risk environment where you might be exposed to TB—such as a nursing home, hospital, homeless shelter, or prison—you should get screened for TB. Chin-Hong adds that most employers in those settings already offer screening to employees. 

    Other things you can do include:

    • Cover your mouth when coughing or sneezing.
    • If you have an inactive or latent TB infection, follow your treatment plan and doctor’s recommendations.
    • Avoid close contact with people with active TB.
    • Wash your hands often.
    • If you’re traveling to an area where TB is more common, talk to your doctor about how you can protect yourself.

    Find out more about TB here.

    This article first appeared on Public Good News and is republished here under a Creative Commons Attribution-NoDerivatives 4.0 International License.

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  • Strength Training For Women Over 40 – by Amy Neal

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    As you may guess from the title, this book is aimed at those of us who are indeed women over 40. However, 80–90% of it is applicable to everyone.

    Amy Neal, a professional personal trainer with many years of experience, talks us through everything we need to know (without assuming any prior knowledge) to get us up and running (or rather: up and lifting!) with strength-training. Specifically, and hence the 10–20% that might not be applicable to all readers, in the context of such things as female hormonal changes, age-related sarcopenia, the looming threat of bone density loss, and so forth.

    The focus here is on the use of dumbbells, because when it comes to weights, they’re the most readily accessible, very versatile, and (with some basic understanding) easy to use safely at home.

    Beyond the science and the safety advice, she also gives us a comprehensive full-body workout routine. Yes, entirely using dumbbells! And then, how to progress that routine into an intermediate version and, finally, an advanced version. She also covers common mistakes to avoid, challenges to overcome, and how. Lastly, for those who like short ready-made programs, she includes a 21-day workout challenge.

    The style is conversational in tone without getting off-topic; simple to understand and easy to follow.

    Bottom line: if you’re a woman over 40 who’d like to be stronger and don’t have a lot of experience with strength-training already, then this is an excellent way to get started.

    Click here to check out Strength Training For Women Over 40, and get stronger at every age!

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  • What Are The “Bright Lines” Of Bright Line Eating?

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    This is Dr. Susan Thompson. She’s a cognitive neuroscientist who has turned her hand to helping people to lose weight and maintain it at a lower level, using psychology to combat overeating. She is the founder of “Bright Line Eating”.

    We’ll say up front: it’s not without some controversy, and we’ll address that as we go, but we do believe the ideas are worth examining, and then we can apply them or not as befits our personal lives.

    What does she want us to know?

    Bright Line Eating’s general goal

    Dr. Thompson’s mission statement is to help people be “happy, thin, and free”.

    You will note that this presupposes thinness as desirable, and presumes it to be healthy, which frankly, it’s not for everyone. Indeed, for people over a certain age, having a BMI that’s slightly into the “overweight” category is a protective factor against mortality (which is partly a flaw of the BMI system, but is an interesting observation nonetheless):

    When BMI Doesn’t Quite Measure Up

    Nevertheless, Dr. Thompson makes the case for the three items (happy, thin, free) coming together, which means that any miserable or unhealthy thinness is not what the approach is valuing, since it is important for “thin” to be bookended by “happy” and “free”.

    What are these “bright lines”?

    Bright Line Eating comes with 4 rules:

    1. No flour (no, not even wholegrain flour; enjoy whole grains themselves yes, but flour, no)
    2. No sugar (and as a tag-along to this, no alcohol) (sugars naturally found in whole foods, e.g. the sugar in an apple if eating an apple, is ok, but other kinds are not, e.g. foods with apple juice concentrate as a sweetener; no “natural raw cane sugar” etc is not allowed either; despite the name, it certainly doesn’t grow on the plant like that)
    3. No snacking, just three meals per day(not even eating the ingredients while cooking—which also means no taste-testing while cooking)
    4. Weigh all your food (have fun in restaurants—but more seriously, the idea here is to plan each day’s 3 meals to deliver a healthy macronutrient balance and a capped calorie total).

    You may be thinking: “that sounds dismal, and not at all bright and cheerful, and certainly not happy and free”

    The name comes from the idea that these rules are lines that one does not cross. They are “bright” lines because they should be observed with a bright and cheery demeanour, for they are the rules that, Dr. Thompson says, will make you “happy, thin, and free”.

    You will note that this is completely in opposition to the expert opinion we hosted last week:

    What Flexible Dieting Really Means

    Dr. Thompson’s position on “freedom” is that Bright Line Eating is “very structured and takes a liberating stand against moderation”

    Which may sound a bit of an oxymoron—is she really saying that we are going to be made free from freedom?

    But there is some logic to it, and it’s about the freedom from having to make many food-related decisions at times when we’re likely to make bad ones:

    Where does the psychology come in?

    Dr. Thompson’s position is that willpower is a finite, expendable resource, and therefore we should use it judiciously.

    So, much like Steve Jobs famously wore the same clothes every day because he had enough decisions to make later in the day that he didn’t want unnecessary extra decisions to make… Bright Line Eating proposes that we make certain clear decisions up front about our eating, so then we don’t have to make so many decisions (and potentially the wrong decisions) later when hungry.

    You may be wondering: ”doesn’t sticking to what we decided still require willpower?”

    And… Potentially. But the key here is shutting down self-negotiation.

    Without clear lines drawn in advance, one must decide, “shall I have this cake or not?”, perhaps reflecting on the pros and cons, the context of the situation, the kind of day we’re having, how hungry we are, what else there is available to eat, what else we have eaten already, etc etc.

    In short, there are lots of opportunities to rationalize the decision to eat the cake.

    With clear lines drawn in advance, one must decide, “shall I have this cake or not?” and the answer is “no”.

    So while sticking to that pre-decided “no” still may require some willpower, it no longer comes with a slew of tempting opportunities to rationalize a “yes”.

    Which means a much greater success rate, both in adherence and outcomes. Here’s an 8-week interventional study and 2-year follow-up:

    Bright Line Eating | Research Publications

    Counterpoint: pick your own “bright lines”

    Dr. Thompson is very keen on her 4 rules that have worked for her and many people, but she recognizes that they may not be a perfect fit for everyone.

    So, it is possible to pick and choose our own “bright lines”; it is after all a dietary approach, not a religion. Here’s her response to someone who adopted the first 3 rules, but not the 4th:

    Bright Lines as Guidelines for Weight Loss

    The most important thing for Bright Line Eating, therefore, is perhaps the action of making clear decisions in advance and sticking to them, rather than seat-of-the-pantsing our diet, and with it, our health.

    Want to know more from Dr. Thompson?

    You might like her book, which we reviewed a while ago:

    Bright Line Eating – by Dr. Susan Peirce Thompson

    Enjoy!

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  • Nobody’s Sleeping – by Dr. Bijoy John

    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.

    Firstly, let’s mention: yes, for the sake of being methodical and comprehensive this book does give the same baseline advice as every other sleep book out there. However, it gives something else, too:

    It goes beyond that baseline, to a) give more personalized advice for various demographics (e.g. per age, sex, health conditions, etc) and b) give direction for further personalizing one’s own sleep improvement journey, by troubleshooting and fixing things that may pertain to you very specifically and not to most people.

    This means, that if you’re doing “all the right things” but still having sleep-related problems, there is hope and there are more approaches to try.

    The style in which this is delivered is very readable, which is good, because if one hasn’t been sleeping well, then chances are that an intellectual challenge would be about as welcome as a physical challenge—that is to say: not at all.

    Bottom line: if sleep is not your strength and you would like it to be and all the usual things haven’t yet worked, this book may well help you to overcome the hurdles between you and a good night’s sleep each night.

    Click here to check out Nobody’s Sleeping, and refute that title!

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