Artichoke vs Bell Pepper – Which is Healthier?

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Our Verdict

When comparing artichoke to bell pepper, we picked the artichoke.

Why?

First, you might remember that different color bell peppers have different nutritional profiles. So, you might be wondering why we didn’t specify the color. The reason is: the things that differ from one color to another are important differences between the respective bell peppers, but they make no difference to this comparison, as for any given nutrient that changes from one color to another, it doesn’t change the outcome.

Now, with that in mind, today’s comparison is pretty straightforward:

In terms of macros, artichoke has more than 3x the fiber for 2x the carbs, and nearly 4x the protein, making it the clear winner in this category.

In the category of vitamins, artichoke has more of vitamins B1, B2, B3, B5, B7, B9, K, and choline, while bell pepper has more of vitamins A, B6, C, and E. Another win for artichoke.

When it comes to minerals, artichoke has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while bell pepper is not higher in any minerals. One more win for artichoke.

In other news, artichoke has a lot more polyphenols; mostly flavones like apigenin and luteolin and phenolic acids like caffeoylquinic acid.

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

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  • Improve Your Kidney Function In 24 Hours (5 Easy Things)

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    Dr. Alex Wibberley explains:

    Keep it simple

    This is one where supplements can’t really help! By this we mean, no supplement meaningfully improves kidney function in healthy people, and some may worsen already damaged kidneys.

    One of the biggest problems with kidney disease is that kidneys dutifully compensate silently for damage for years before blood tests become abnormal.

    So, what causes it? There are a lot of factors that can contribute, including well-known ones such as failing to hydrate adequately, but one of the most common things is that chronically elevated insulin (not just blood sugar) drives kidney stress through increased sodium retention, higher blood pressure, sympathetic activation, and pressure inside filtering units. For this reason, kidney injury often begins years before a diagnosis of type 2 diabetes, during prolonged periods of insulin resistance.

    The good news: insulin levels (and therefore kidney stress) can change within hours depending on what you eat.

    So, with that in mind, here are the 5 things Dr. Wibberley recommends:

    1. Eliminate liquid sugar: avoid all sugary drinks including fruit juices, because they cause the fastest and largest insulin spikes (whole fruit is fine though, even good).
    2. Prioritize protein and fiber: structure meals around protein and fiber first to slow digestion and reduce glucose and insulin spikes.
    3. Stop late eating: finish eating at least 3 hours before bed to create a low-insulin window that reduces kidney workload.
    4. Walk after meals: walk for 5–30 minutes after eating to lower blood sugar via muscle activity that partially bypasses insulin.
    5. Hydrate appropriately: aim for roughly 2–3 liters daily depending on your size and activity, avoiding both dehydration and overhydration.

    A note on that last one: excessive water intake doesn’t “flush” kidneys and can even cause damage. Healthy kidneys can process around 1 liter of water per hour, so please avoid drinking more than that. Little and often is best!

    • Short-term effects: within hours of lowering refined carbs, insulin drops, sodium excretion increases, blood volume and pressure fall slightly, and kidney stress decreases.
    • Long-term principle: like many aspects of health, long-term kidney health depends on cumulative stress over years, so consistent small improvements change your long-term trajectory.

    For more on all of this, enjoy:

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  • Cost of living: if you can’t afford as much fresh produce, are canned veggies or frozen fruit just as good?

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    The cost of living crisis is affecting how we spend our money. For many people, this means tightening the budget on the weekly supermarket shop.

    One victim may be fresh fruit and vegetables. Data from the Australian Bureau of Statistics (ABS) suggests Australians were consuming fewer fruit and vegetables in 2022–23 than the year before.

    The cost of living is likely compounding a problem that exists already – on the whole, Australians don’t eat enough fruit and vegetables. Australian dietary guidelines recommend people aged nine and older should consume two serves of fruit and five serves of vegetables each day for optimal health. But in 2022 the ABS reported only 4% of Australians met the recommendations for both fruit and vegetable consumption.

    Fruit and vegetables are crucial for a healthy, balanced diet, providing a range of vitamins and minerals as well as fibre.

    If you can’t afford as much fresh produce at the moment, there are other ways to ensure you still get the benefits of these food groups. You might even be able to increase your intake of fruit and vegetables.

    New Africa/Shutterstock

    Frozen

    Fresh produce is often touted as being the most nutritious (think of the old adage “fresh is best”). But this is not necessarily true.

    Nutrients can decline in transit from the paddock to your kitchen, and while the produce is stored in your fridge. Frozen vegetables may actually be higher in some nutrients such as vitamin C and E as they are snap frozen very close to the time of harvest. Variations in transport and storage can affect this slightly.

    Minerals such as calcium, iron and magnesium stay at similar levels in frozen produce compared to fresh.

    Another advantage to frozen vegetables and fruit is the potential to reduce food waste, as you can use only what you need at the time.

    A close up of frozen vegetables (peas, carrot and corn).
    Freezing preserves the nutritional quality of vegetables and increases their shelf life. Tohid Hashemkhani/Pexels

    As well as buying frozen fruit and vegetables from the supermarket, you can freeze produce yourself at home if you have an oversupply from the garden, or when produce may be cheaper.

    A quick blanching prior to freezing can improve the safety and quality of the produce. This is when food is briefly submerged in boiling water or steamed for a short time.

    Frozen vegetables won’t be suitable for salads but can be eaten roasted or steamed and used for soups, stews, casseroles, curries, pies and quiches. Frozen fruits can be added to breakfast dishes (with cereal or youghurt) or used in cooking for fruit pies and cakes, for example.

    Canned

    Canned vegetables and fruit similarly often offer a cheaper alternative to fresh produce. They’re also very convenient to have on hand. The canning process is the preservation technique, so there’s no need to add any additional preservatives, including salt.

    Due to the cooking process, levels of heat-sensitive nutrients such as vitamin C will decline a little compared to fresh produce. When you’re using canned vegetables in a hot dish, you can add them later in the cooking process to reduce the amount of nutrient loss.

    To minimise waste, you can freeze the portion you don’t need.

    Fermented

    A jar of red peppers in oil.
    Fermented vegetables are another good option. Angela Khebou/Unsplash

    Fermentation has recently come into fashion, but it’s actually one of the oldest food processing and preservation techniques.

    Fermentation largely retains the vitamins and minerals in fresh vegetables. But fermentation may also enhance the food’s nutritional profile by creating new nutrients and allowing existing ones to be absorbed more easily.

    Further, fermented foods contain probiotics, which are beneficial for our gut microbiome.

    5 other tips to get your fresh fix

    Although alternatives to fresh such as canned or frozen fruit and vegetables are good substitutes, if you’re looking to get more fresh produce into your diet on a tight budget, here are some things you can do.

    1. Buy in season

    Based on supply and demand principles, buying local seasonal vegetables and fruit will always be cheaper than those that are imported out of season from other countries.

    2. Don’t shun the ugly fruit and vegetables

    Most supermarkets now sell “ugly” fruit and vegetables, that are not physically perfect in some way. This does not affect the levels of nutrients in them at all, or their taste.

    A mother and daughter preparing food in the kitchen.
    Buying fruit and vegetables during the right season will be cheaper. August de Richelieu/Pexels

    3. Reduce waste

    On average, an Australian household throws out A$2,000–$2,500 worth of food every year. Fruit, vegetables and bagged salad are the three of the top five foods thrown out in our homes. So properly managing fresh produce could help you save money (and benefit the environment).

    To minimise waste, plan your meals and shopping ahead of time. And if you don’t think you’re going to get to eat the fruit and vegetables you have before they go off, freeze them.

    4. Swap and share

    There are many websites and apps which offer the opportunity to swap or even pick up free fresh produce if people have more than they need. Some local councils are also encouraging swaps on their websites, so dig around and see what you can find in your local area.

    5. Gardening

    Regardless of how small your garden is you can always plant produce in pots. Herbs, rocket, cherry tomatoes, chillies and strawberries all grow well. In the long run, these will offset some of your cost on fresh produce.

    Plus, when you have put the effort in to grow your own produce, you are less likely to waste it.

    Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, University of South Australia

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

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  • Feta Cheese vs Mozzarella – Which is Healthier?

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    Our Verdict

    When comparing feta to mozzarella, we picked the mozzarella.

    Why?

    There are possible arguments for both, but there are a couple of factors that we think tip the balance.

    In terms of macronutrients, feta has more fat, of which, more saturated fat, and more cholesterol. Meanwhile, mozzarella has about twice the protein, which is substantial for a cheese. So this section’s a fair win for mozzarella.

    In the category of vitamins, however, feta wins with more of vitamins B1, B2, B3, B6, B9, B12, D, & E. In contrast, mozzarella boasts only a little more vitamin A and choline. An easy win for feta in this section.

    When it comes to minerals, the matter is decided, we say. Mozzarella has more calcium, magnesium, phosphorus, and potassium, while feta has more copper, iron, and (which counts against it) sodium. A win for mozzarella.

    About that sodium… A cup of mozzarella contains about 3% of the RDA of sodium, while a cup of feta contains about 120% of the RDA of sodium. You see the problem? So, while mozzarella was already winning based on adding up the previous categories, the sodium content alone is a reason to choose mozzarella for your salad rather than feta.

    That settles it, but just before we close, we’ll mention that they do both have great gut-healthy properties, containing healthy probiotics.

    In short: if it weren’t for the difference in sodium content, this would be a narrow win for mozzarella. As it is, however, it’s a clear win.

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  • The Reason You’re Alone

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    If you are feeling lonely, then there are likely reasons why, as Kurtzgesagt explains:

    Why it happens and how to fix it

    Many people feel lonely and disconnected, often not knowing how to make new friends. And yet, social connection strongly predicts happiness, while lack of it is linked to diseases and a shorter life.

    One mistake that people make is thinking it has to be about shared interests; that can help, but proximity and shared time are much more important.

    Another stumbling block for many is that adult responsibilities and distractions (work, kids, technology) often take priority over friendships—but loneliness is surprisingly highest among young people, worsened by the pandemic’s impact on social interactions.

    And even when friendships are made, they fade without attention, often accidentally, impacting both people involved. Other friendships can be lost following big life changes such as moving house or the end of a relationship. And for people above a certain advanced age, friendship groups can shrink due to death, if one’s friends are all in the same age group.

    But, all is not lost. We can make friends with people of any age, and old friendships can be revived by a simple invitation. We can also take a “build it and they will come” approach, by organizing events and being the one who invites others.

    It’s easy to fear rejection—most people do—but it’s worth overcoming for the potential rewards. That said, building friendships requires time, patience, caring about others, and being open about yourself, which can involve a degree of vulnerability too.

    In short: be laid-back while still prioritizing friendships, show genuine interest, and stay open to social opportunities.

    For more on all of this, enjoy:

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    How To Beat Loneliness & Isolation

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  • Timely home repairs are needed for good health in remote Aboriginal communities

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    For people living in metro areas, a broken hot water system or washing machine is a nuisance. But it can usually be sorted by a phone call for a same-day repair or a quick trip to the hardware store.

    In remote communities, the same repair is slowed by distance and lack of services, often taking weeks or months to fix. When families can’t easily wash themselves or their clothes, the risk of infections, including skin infections, rises.

    Compared with non-Indigenous Australians, Aboriginal people are 2.3 times more likely to be hospitalised and 1.7 times more likely to die from illnesses linked to poor environmental conditions.

    Illnesses such as acute rheumatic fever and rheumatic heart disease – often driven by untreated skin sores and sore throats – remain common in remote communities. These diseases were once widespread among all Australian children, but have largely disappeared elsewhere thanks to improvements in housing and services.

    There’s been plenty of public discussion about remote housing but the voices of people living with these conditions is usually missing.

    To inform this discussion, we yarned with more than 200 people over four years about housing, infrastructure and the services they rely on to stay healthy across nine communities in the Kimberley region of Western Australia. Our results are published in Health & Place.

    Long waits for repairs

    People told us they had no choice but to live in homes too small for their families. This pushed plumbing, hot water and laundries past breaking point.

    Once broken, they were unable to be repaired until the next service trip, often months later. Many told us they relied on relatives or neighbours while their own taps, showers or washers sat waiting for repair.

    People told us they knew the environment was making them sick when basic services failed, but they were limited in what they could do about it.

    Local Aboriginal environmental health teams – praised by community and able to handle small jobs – were constrained by narrow remits, funding limits and bureaucracy.

    Those living in public housing also faced a convoluted process in order to achieve repairs.

    One local woman taught herself to fix a broken industrial washing machine behind the art centre so Elders and mums could wash their clothes and linen. When we asked why, she said:

    It was for the old ladies. I wanted to help make sure they felt clean.

    She has run this unofficial community laundromat for a decade.

    What’s causing this?

    People framed inadequate housing maintenance and household “environmental health” in remote Aboriginal communities as the cumulative result of successive state and federal policies that have failed to deliver.

    Decades of policy fragmentation have normalised substandard environmental health in the home. None of this was new to the people living it. Their stories have been consistently ignored.

    These housing and inadequate environmental conditions sit within a longer history of colonisation: dispossession, mission and pastoral control, and later public housing regimes that centralised asset ownership and decision-making away from Aboriginal communities.

    When families can’t access secure land and home ownership, they become dependent on government housing systems, with limited ability to assert their rights. Economic exclusion compounds this: distance, wet-season logistics and chronic under-investment drive high costs and long delays.

    Homes have often been built without genuine community consultation, leaving dwellings that don’t fit local family structures, climate or daily life.

    Closing the Gap commits all governments to improve housing. To get there, however, consultation is needed with remote Aboriginal communities themselves, as well as policymakers and experts, including those in preventive health. This should happen before any build or upgrade.

    Too often consultation is skipped or rushed to save time and costs, resulting in houses that fail their residents and requiring frequent repair.

    What’s the solution?

    Addressing these inequities requires clear, measurable standards and accountable delivery:

    • decision-making rights for residents and local communities
    • locally based maintenance with guaranteed response times and transparent reporting
    • sustained funding for new builds, maintenance and remediation
    • community-led housing design that tackles structural crowding and the realities of remoteness and climate change.

    Most importantly, there should be increased reliance on local service providers operating in these regions. These teams already have community trust and should be the first call, not the last.

    As well as housing, health care should also be co-designed with communities to include a strong focus on prevention, primary health care, community engagement and capacity-building for local health services. This also requires greater funding and support.

    Ultimately, listening to communities is the most important way forward. The culture and uniqueness of remote Aboriginal communities thrive despite challenges, but people shouldn’t have to contend with conditions that wouldn’t be accepted elsewhere in Australia.

    As a local Elder emphasised during our conversations:

    You need to be healthy, kids need to be healthy. We don’t want them to get sick, they’re the future, the future of our communities.

    Stephanie Enkel, Postdoctoral Researcher, The Kids Research Institute Australia; Asha Bowen, Team Lead, Healthy Skin and ARF Prevention, The Kids Research Institute Australia; Hannah M.M. Thomas, Postdoctoral Research Fellow, Skin Health, The Kids Research Institute Australia, and Rachel Burgess, Social Scientist and Aboriginal Senior Research Fellow, The Kids Research Institute Australia

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

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  • For Many Rural Women, Finding Maternity Care Outweighs Concerns About Abortion Access

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    BAKER CITY, Ore. — In what has become a routine event in rural America, a hospital maternity ward closed in 2023 in this small Oregon town about an hour from the Idaho border.

    For Shyanne McCoy, 23, that meant the closest hospital with an obstetrician on staff when she was pregnant was a 45-mile drive away over a mountain pass.

    When McCoy developed symptoms of preeclampsia last January, she felt she had the best chance of getting the care she needed at a larger hospital in Boise, Idaho, two hours away. She spent the final week of her pregnancy there, too far from home to risk leaving, before giving birth to her daughter.

    Six months later, she said it seems clear to her that the health care needs of rural young women like her are largely ignored.

    For McCoy and others, figuring out how to obtain adequate care to safely have a baby in Baker City has quickly eclipsed concerns about another medical service lacking in the area: abortion. But in Oregon and elsewhere in the country, progressive lawmakers’ attempts to expand abortion access sometimes clash with rural constituencies.

    Oregon is considered one of the most protective states in the country when it comes to abortion. There are no legal limits on when someone can receive an abortion in the state, and the service is covered by its Medicaid system. Still, efforts to expand access in the rural, largely conservative areas that cover most of the state have encountered resistance and incredulity.

    It’s a divide that has played out in elections in such states as Nevada, where voters passed a ballot measure in November that seeks to codify abortion protections in the state constitution. Residents in several rural counties opposed the measure.

    In Oregon, during the months just before the Baker City closure was announced, Democratic state lawmakers were focused on a proposed pilot program that would launch two mobile reproductive health care clinics in rural areas. The bill specified that the van-based clinics would include abortion services.

    State Rep. Christine Goodwin, a Republican from a southwestern Oregon district, called the proposal the “latest example” of urban legislators telling rural leaders what their communities need.

    The mobile health clinic pilot was eventually removed from the bill that was under discussion. That means no new abortion options in Oregon’s Baker County — and no new state-funded maternity care either.

    “I think if you expanded rural access in this community to abortions before you extended access to maternal health care, you would have an uprising on your hands,” said Paige Witham, 27, a member of the Baker County health care steering committee and the mother of two children, including an infant born in October.

    A study published in JAMA in early December that examined nearly 5,000 acute care hospitals found that by 2022, 52% of rural hospitals lacked obstetrics care after more than a decade of unit closures. The health implications of those closures for young women, the population most likely to need pregnancy care, and their babies can be significant. Research has shown that added distance between a patient and obstetric care increases the likelihood the baby will be admitted to a neonatal intensive care unit, or NICU.

    Witham said that while she does not support abortion, she believes the government should not “legislate it away completely.” She said that unless the government provides far more support for young families, like free child care and better mental health care, abortion should remain legal.

    Conversations with a liberal school board member, a moderate owner of a timber company, members of Baker City’s Republican Party chapter, a local doula, several pregnant women, and the director of the Baker County Health Department — many of whom were not rigidly opposed to abortion — all turned up the same answer: No mobile clinics offering abortions here, please.

    Kelle Osborn, a nurse supervisor for the Baker County Health Department, loved the idea of a mobile clinic that would provide education and birth control services to people in outlying areas. She was less thrilled about including abortion services in a clinic on wheels.

    “It’s not something that should just be handed out from a mobile van,” she said of abortion services. She said people in her conservative rural county would probably avoid using the clinics for anything if they were understood to provide abortion services.

    Both Osborn and Meghan Chancey, the health department’s director, said they would rank many health care priorities higher, including the need for a general surgeon, an ICU, and a dialysis clinic.

    Nationally, reproductive health care services of all types tend to be limited for people in rural areas, even within states that protect abortion access. More than two-thirds of people in “maternity care deserts” — all of which are in rural counties — must drive more than a half-hour to get obstetric care, according to a 2024 March of Dimes report. For people in the Southern states where lawmakers installed abortion bans, abortion care can be up to 700 miles away, according to a data analysis by Axios.

    Nathan Defrees grew up in Baker City and has practiced medicine here since 2017. He works for a family medicine clinic. If a patient asks about abortion, he provides information about where and how one can be obtained, but he doesn’t offer abortions himself.

    “There’s not a lot of anonymity in small towns for physicians who provide that care,” he said. “Many of us aren’t willing to sacrifice the rest of our career for that.”

    He also pointed to the small number of patients requesting the service locally. Just six people living in Baker County had an abortion in 2023, according to data from the Oregon Department of Public Health. Meanwhile, 125 residents had a baby that year.

    A doctor with obstetric training living in another rural part of the state has chosen to quietly provide early-stage abortions when asked. The doctor, concerned for their family’s safety in the small, conservative town where they live, asked not to be identified.

    The idea that better access to abortion is not needed in rural areas seems naive, the doctor said. People most in need of abortion often don’t have access to any medical service not already available in town, the doctor pointed out. The first patient the doctor provided an abortion for at the clinic was a meth user with no resources to travel or to manage an at-home medication abortion.

    “It seemed entirely inappropriate for me to turn her away for care I had the training and the tools to do,” the doctor said.

    Defrees said it has been easier for Baker County residents to get an abortion since the U.S. Supreme Court overturned Roe v. Wade.

    A new Planned Parenthood clinic in Ontario, Oregon, 70 miles away in neighboring Malheur County, was built primarily to provide services to people from the Boise metro area, but it also created an option for many living in rural eastern Oregon.

    Idaho is one of the 16 states with near-total bans on abortion. Like many states with bans, Idaho has struggled to maintain its already small fleet of fetal medicine doctors. The loss of regional expertise touches Baker City, too, Defrees said.

    For example, he said, the treatment plan for women who have a desired pregnancy but need a termination for medical reasons is now far less clear. “It used to be those folks could go to Boise,” he said. “Now they can’t. That does put us in a bind.”

    Portland is the next closest option for that type of care, and that means a 300-mile drive along a set of highways that can be treacherous in winter.

    “It’s a lot scarier to be pregnant now in Baker City than it ever has been,” Defrees said.

    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.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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