Artichoke vs Cabbage – Which is Healthier?

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Our Verdict

When comparing artichoke to cabbage, we picked the artichoke.

Why?

Looking at the macros first of all, artichoke has more than 2x the protein; it also has nearly 2x the carbs, but to more than counterbalance that, it has more than 2x the fiber. An easy win for artichoke in the macros category.

In the category of vitamins, both are very respectable; artichoke has more of vitamins B1, B2, B3, B5, B9, E, and choline, while cabbage has more of vitamins A, C, and K. Superficially, that’s a 7:3 win for artichoke, but the margins of difference for artichoke’s vitamins are very small (meaning cabbage is hot on its heels for those vitamins), whereas cabbage’s A, C, and K are with big margins of difference (3–7x more), and arguably those vitamins are higher priority in the sense that B-vitamins of various kinds are found in most foods, whereas A, C, and K aren’t, and while E isn’t either, artichoke had a tiny margin of difference for that. All in all, we’re calling this category a tie, as an equally fair argument could be made for either vegetable here.

When it comes to minerals, there’s a much clearer winner: artichoke has a lot more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while cabbage has a tiny bit more selenium. The two vegetables are equal on calcium.

Adding up two clear artichoke wins and a tie, makes for an overall clear win for artichoke. Of course, enjoy both though; diversity is almost always best of all!

Want to learn more?

You might like to read:

What’s Your Plant Diversity Score?

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  • How To Regrow Receding Gums

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    One of the problems with the human form is that our teeth evolved to last us for the whole of our life, with plenty of room to spare before our eventual death at the ripe old age of about 35 on average. Dr. Ellie Phillips advises those of us who might be a bit older than that, on how we can avoid becoming “too long in the tooth”—in other words, how to keep our gums, and thus our teeth, in place and healthy.

    Getting to the root of the problem

    The single biggest cause of gum recession is an acidic environment in the mouth, which harms teeth and gums alike. This acidic environment is produced not merely by consuming acid foods or drinks, but also (and much more often, and more problematically) by sugary foods and drinks, which are not necessarily themselves acidic, but they feed bacteria that release acids as a by-product of their metabolism. If we consume an acidic food or drink, it’s there for a moment, but if we then salivate and/or take a drink of water, it’s pretty much gone in a few seconds. But those bacteria when we feed them sugar? They are there to stay unless we do something more about them than just drink some water.

    Other contributing factors to gum recession include teeth grinding, and (ironically) certain oral care products, especially many artificial teeth whiteners.

    In case you were wondering: no, brushing will not* generally cause or even worsen gum recession, but flossing can exacerbate it if it’s already underway.

    *unless, of course, you are using one of the whiteners we mentioned above

    What to do about it: Dr. Phillips recommends:

    • use a moderately firm toothbrush to massage gums and promote blood flow
    • avoid acidic oral products and homemade remedies even if they’re not acidic but can be caustic, such as baking soda
    • rebuild your gums’ and teeth’s protective biofilm (yes, there are “good bacteria” that are supposed to be there) with proper brushing
    • avoid cleanings that are more intensive than brushing—skip flossing until your gums have recovered, too
    • adjust your diet to avoid acids and (especially) sugars

    10almonds note: she also recommends the use of xylitol to promote a healthy oral environment; we don’t recommend that, as while it may be great for the teeth, studies have found it to be bad for the heart.

    For more on all of her advices and a bit more of the science of it, enjoy:

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

    Want to learn more?

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  • Thinking about trying physiotherapy for endometriosis pain? Here’s what to expect

    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.

    Endometriosis is a condition that affects women and girls. It occurs when tissue similar to the lining of the uterus ends up in other areas of the body. These areas include the ovaries, bladder, bowel and digestive tract.

    Endometriosis will affect nearly one million Australian women and girls in their lifetime. Many high-profile Australians are affected by endometriosis including Bindi Irwin, Sophie Monk and former Yellow Wiggle, Emma Watkins.

    Symptoms of endometriosis include intense pelvic, abdominal or low back pain (that is often worse during menstruation), bladder and bowel problems, pain during sex and infertility.

    But women and girls wait an average of seven years to receive a diagnosis. Many are living with the burden of endometriosis and not receiving treatments that could improve their quality of life. This includes physiotherapy.

    Netpixi/Shutterstock

    How is endometriosis treated?

    No treatments cure endometriosis. Symptoms can be reduced by taking medications such as non-steriodal anti-inflammatories (ibuprofen, aspirin or naproxen) and hormonal medicines.

    Surgery is sometimes used to diagnose endometriosis, remove endometrial lesions, reduce pain and improve fertility. But these lesions can grow back.

    Whether they take medication or have surgery, many women and girls continue to experience pain and other symptoms.

    Pelvic health physiotherapy is often recommended as a non-drug management technique to manage endometriosis pain, in consultation with a gynaecologist or general practitioner.

    The goal of physiotherapy treatment depends on the symptoms but is usually to reduce and manage pain, improve ability to do activities, and ultimately improve quality of life.

    What could you expect from your first appointment?

    Physiotherapy management can differ based on the severity and location of symptoms. Prior to physical tests and treatments, your physiotherapist will comprehensively explain what is going to happen and seek your permission.

    They will ask questions to better understand your case and specific needs. These will include your age, weight, height as well as the presence, location and intensity of symptoms.

    You will also be asked about the history of your period pain, your first period, the length of your menstrual cycle, urinary and bowel symptoms, sexual function and details of any previous treatments and tests.

    They may also assess your posture and movement to see how your muscles have changed because of the related symptoms.

    Physio assesses patient
    During the consultation, your physio will assess you for painful areas and muscle tightness. Netpixi/Shutterstock

    They will press on your lower back and pelvic muscles to spot painful areas (trigger points) and muscle tightness.

    If you consent to a vaginal examination, the physiotherapist will use one to two gloved fingers to assess the area inside and around your vagina. They will also test your ability to coordinate, contract and relax your pelvic muscles.

    What type of treatments could you receive?

    Depending on your symptoms, your physiotherapist may use the following treatments:

    General education

    Your physiotherapist will give your details about the disease, pelvic floor anatomy, the types of treatment and how these can improve pain and other symptoms. They might teach you about the changes to the brain and nerves as a result of being in long-term pain.

    They will provide guidance to improve your ability to perform daily activities, including getting quality sleep.

    If you experience pain during sex or difficulty using tampons, they may teach you how to use vaginal dilators to improve flexibility of those muscles.

    Pelvic muscle exercises

    Pelvic muscles often contract too hard as a result of pain. Pelvic floor exercises will help you contract and relax muscles appropriately and provide an awareness of how hard muscles are contracting.

    This can be combined with machines that monitor muscle activity or vaginal pressure to provide detailed information on how the muscles are working.

    Yoga, stretching and low-impact exercises

    Yoga, stretching and low impact aerobic exercise can improve fitness, flexibility, pain and blood circulation. These have general pain-relieving properties and can be a great way to contract and relax bigger muscles affected by long-term endometriosis.

    These exercises can help you regain function and control with a gradual progression to perform daily activities with reduced pain.

    Physio talks to woman resting her feet on a fit ball
    Low-impact exercise can reduce pain. ABO Photography/Shutterstock

    Hydrotherapy (physiotherapy in warm water)

    Performing exercises in water improves blood circulation and muscle relaxation due to the pressure and warmth of the water. Hydrotherapy allows you to perform aerobic exercise with low impact, which will reduce pain while exercising.

    However, while hydrotherapy shows positive results clinically, scientific studies to show its effectiveness studies are ongoing.

    Manual therapy

    Women frequently have small areas of muscle that are tight and painful (trigger points) inside and outside the vagina. Pain can be temporarily reduced by pressing, massaging or putting heat on the muscles.

    Physiotherapists can teach patients how to do these techniques by themselves at home.

    What does the evidence say?

    Overall, patients report positive experiences pelvic health physiotherapists treatments. In a study of 42 women, 80% of those who received manual therapy had “much improved pain”.

    In studies investigating yoga, one study showed pain was reduced in 28 patients by an average of 30 points on a 100-point pain scale. Another study showed yoga was beneficial for pain in all 15 patients.

    But while some studies show this treatment is effective, a review concluded more studies were needed and the use of physiotherapy was “underestimated and underpublicised”.

    What else do you need to know?

    If you have or suspect you have endometriosis, consult your gynaecologist or GP. They may be able to suggest a pelvic health physiotherapist to help you manage your symptoms and improve quality of life.

    As endometriosis is a chronic condition you may be entitled to five subsidised or free sessions per calendar year in clinics that accept Medicare.

    If you go to a private pelvic health physiotherapist, you won’t need a referral from a gynaecologist or GP. Physiotherapy rebates can be available to those with private health insurance.

    The Australian Physiotherapy Association has a Find a Physio section where you can search for women’s and pelvic physiotherapists. Endometriosis Australia also provides assistance and advice to women with Endometriosis.

    Thanks to UTS Masters students Phoebe Walker and Kasey Collins, who are researching physiotherapy treatments for endometriosis, for their contribution to this article.

    Peter Stubbs, Senior Lecturer in Physiotherapy, University of Technology Sydney and Caroline Wanderley Souto Ferreira, Visiting Professor of Physiotherapy, University of Technology Sydney

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

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  • Fast-Pickled Cucumbers

    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.

    Pickled vegetables are great for the gut, and homemade is invariably better than store-bought. But if you don’t have pickling jars big enough for cucumbers, and don’t want to wait a couple of weeks for the results, here’s a great way to do it quickly and easily.

    You will need

    • 1 large cucumber, sliced
    • 2 tbsp apple cider vinegar
    • 1½ tbsp salt (do not omit or substitute)
    • 3 cloves garlic, whole, peeled
    • 3 large sprigs fresh dill
    • 2 tsp whole black peppercorns
    • ½ tsp crushed red pepper flakes
    • 1 bay leaf

    Method

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

    1) Mix the vinegar and salt with 1½ cups of water in a bowl.

    2) Assemble the rest of the ingredients, except the cucumber, into a quart-size glass jar with an airtight lid.

    3) Add the cucumber slices into the jar.

    4) Add the pickling brine that you made, leaving ½” space at the top.

    5) Close the lid, and shake well.

    6) Refrigerate for 2 days, after which, serve at your leisure:

    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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Related Posts

  • Basil vs Oregano – Which is Healthier?
  • Can I take antihistamines everyday? More than the recommended dose? What if I’m pregnant? Here’s what the research says

    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.

    Allergies happen when your immune system overreacts to a normally harmless substance like dust or pollen. Hay fever, hives and anaphylaxis are all types of allergic reactions.

    Many of those affected reach quickly for antihistamines to treat mild to moderate allergies (though adrenaline, not antihistamines, should always be used to treat anaphylaxis).

    If you’re using oral antihistamines very often, you might have wondered if it’s OK to keep relying on antihistamines to control symptoms of allergies. The good news is there’s no research evidence to suggest regular, long-term use of modern antihistamines is a problem.

    But while they’re good at targeting the early symptoms of a mild to moderate allergic reaction (sneezing, for example), oral antihistamines aren’t as effective as steroid nose sprays for managing hay fever. This is because nasal steroid sprays target the underlying inflammation of hay fever, not just the symptoms.

    Here are the top six antihistamines myths – busted.

    Andrea Piacquadio/Pexels

    Myth 1. Oral antihistamines are the best way to control hay fever symptoms

    Wrong. In fact, the recommended first line medical treatment for most patients with moderate to severe hay fever is intranasal steroids. This might include steroid nose sprays (ask your doctor or pharmacist if you’d like to know more).

    Studies have shown intranasal steroids relieve hay fever symptoms better than antihistamine tablets or syrups.

    To be effective, nasal steroids need to be used regularly, and importantly, with the correct technique.

    In Australia, you can buy intranasal steroids without a doctor’s script at your pharmacy. They work well to relieve a blocked nose and itchy, watery eyes, as well as improve chronic nasal blockage (however, antihistamine tablets or syrups do not improve chronic nasal blockage).

    Some newer nose sprays contain both steroids and antihistamines. These can provide more rapid and comprehensive relief from hay fever symptoms than just oral antihistamines or intranasal steroids alone. But patients need to keep using them regularly for between two and four weeks to yield the maximum effect.

    For people with seasonal allergic rhinitis (hayfever), it may be best to start using intranasal steroids a few weeks before the pollen season in your regions hits. Taking an antihistamine tablet as well can help.

    Antihistamine eye drops work better than oral antihistamines to relieve acutely itchy eyes (allergic conjunctivitis).

    Myth 2. My body will ‘get used to’ antihistamines

    Some believe this myth so strongly they may switch antihistamines. But there’s no scientific reason to swap antihistamines if the one you’re using is working for you. Studies show antihistamines continue to work even after six months of sustained use.

    Myth 3. Long-term antihistamine use is dangerous

    There are two main types of antihistamines – first-generation and second-generation.

    First-generation antihistamines, such as chlorphenamine or promethazine, are short-acting. Side effects include drowsiness, dry mouth and blurred vision. You shouldn’t drive or operate machinery if you are taking them, or mix them with alcohol or other medications.

    Most doctors no longer recommend first-generation antihistamines. The risks outweigh the benefits.

    The newer second-generation antihistamines, such as cetirizine, fexofenadine, or loratadine, have been extensively studied in clinical trials. They are generally non-sedating and have very few side effects. Interactions with other medications appear to be uncommon and they don’t interact badly with alcohol. They are longer acting, so can be taken once a day.

    Although rare, some side effects (such as photosensitivity or stomach upset) can happen. At higher doses, cetirizine can make some people feel drowsy. However, research conducted over a period of six months showed taking second-generation antihistamines is safe and effective. Talk to your doctor or pharmacist if you’re concerned.

    A man sneezes into his elbow at work.
    Allergies can make it hard to focus. Pexels/Edward Jenner

    Myth 4. Antihistamines aren’t safe for children or pregnant people

    As long as it’s the second-generation antihistamine, it’s fine. You can buy child versions of second-generation antihistamines as syrups for kids under 12.

    Though still used, some studies have shown certain first-generation antihistamines can impair childrens’ ability to learn and retain information.

    Studies on second-generation antihistamines for children have found them to be safer and better than the first-generation drugs. They may even improve academic performance (perhaps by allowing kids who would otherwise be distracted by their allergy symptoms to focus). There’s no good evidence they stop working in children, even after long-term use.

    For all these reasons, doctors say it’s better for children to use second-generation than first-generation antihistimines.

    What about using antihistimines while you’re pregnant? One meta analysis of combined study data including over 200,000 women found no increase in fetal abnormalities.

    Many doctors recommend the second-generation antihistamines loratadine or cetirizine for pregnant people. They have not been associated with any adverse pregnancy outcomes. Both can be used during breastfeeding, too.

    Myth 5. It is unsafe to use higher than the recommended dose of antihistamines

    Higher than standard doses of antihistamines can be safely used over extended periods of time for adults, if required.

    But speak to your doctor first. These higher doses are generally recommended for a skin condition called chronic urticaria (a kind of chronic hives).

    Myth 6. You can use antihistamines instead of adrenaline for anaphylaxis

    No. Adrenaline (delivered via an epipen, for example) is always the first choice. Antihistamines don’t work fast enough, nor address all the problems caused by anaphylaxis.

    Antihistamines may be used later on to calm any hives and itching, once the very serious and acute phase of anaphylaxis has been resolved.

    In general, oral antihistamines are not the best treatment to control hay fever – you’re better off with steroid nose sprays. That said, second-generation oral antihistamines can be used to treat mild to moderate allergy symptoms safely on a regular basis over the long term.

    Janet Davies, Respiratory Allergy Stream Co-chair, National Allergy Centre of Excellence; Professor and Head, Allergy Research Group, Queensland University of Technology; Connie Katelaris, Professor of Immunology and Allergy, Western Sydney University, and Joy Lee, Respiratory Allergy Stream member, National Allergy Centre of Excellence; Associate Professor, School of Public Health and Preventive Medicine, Monash University

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

    Don’t Forget…

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  • How To Keep Your Mind From Wandering

    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.

    Whether your mind keeps wandering more as you get older, or you’re a young student whose super-active brain is more suited to TikTok than your assigned reading, sustained singular focus can be a challenge for everyone—and yet (alas!) it remains a required skill for so much in life.

    Today’s edition of 10Almonds presents a nifty trick to get yourself through those tasks! We’ll also be taking some time to reply to your questions and comments, in our weekly interactive Q&A.

    First of all though, we’ve a promise to make good on, so…

    How To Stay On The Ball (Or The Tomato?) The Easy Way

    For most of us, we face three main problems when it comes to tackling our to-dos:

    1. Where to start?
    2. The task seems intimidating in its size
    3. We get distracted and/or run out of energy

    If you’re really not sure where to start, we recommended a powerful tool in last Friday’s newsletter!

    For the rest, we love the Pomodoro Technique:

    1. Set a timer for 25 minutes, and begin your task.
    2. Keep going until the timer is done! No other tasks, just focus.
    3. Take a 5-minute break.
    4. Repeat

    This approach has three clear benefits:

    1. No matter the size of the task, you are only committing to 25 minutes—everything is much less overwhelming when there’s an end in sight!
    2. Being only 25 minutes means we are much more likely to stay on track; it’s easier to defer other activities if we know that there will be a 5-minute break for that soon.
    3. Even without other tasks to distract us, it can be difficult to sustain attention for long periods; making it only 25 minutes at a time allows us to approach it with a (relatively!) fresh mind.

    Have you heard that a human brain can sustain attention for only about 40 minutes before focus starts to decline rapidly?

    While that’s been a popular rationale for school classroom lesson durations (and perhaps coincidentally ties in with Zoom’s 40-minute limit for free meetings), the truth is that focus starts dropping immediately, to the point that one-minute attention tests are considered sufficient to measure the ability to focus.

    So a 25-minute Pomodoro is a more than fair compromise!

    Why’s it called the “Pomodoro” technique?

    And why is the 25-minute timed work period called a Pomodoro?

    It’s because back in the 80s, university student Francesco Cirillo was struggling to focus and made a deal with himself to focus just for a short burst at a time—and he used a (now “retro” style) kitchen timer in the shape of a tomato, or “pomodoro”, in Italian.

    If you don’t have a penchant for kitsch kitchenware, you can use this free, simple Online Pomodoro Timer!

    (no registration/login/download necessary; it’s all right there on the web page)

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  • Languishing – by Prof. Corey Keyes

    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’ve written before about depression and “flourishing” but what about when one isn’t exactly flourishing, but is not necessarily in the depths of depression either? That’s what this book is about.

    Prof. Keyes offers, from his extensive research, hope for those who do not check enough of the boxes to be considered depressed, but who are also definitely more in the lane of “surviving” than “thriving”.

    Specifically, he outlines five key ways to make the step from languishing to flourishing, based not on motivational rhetoric, but actual data-based science:

    1. Learn (creating your personal story of self-growth)
    2. Connect (building relationships, on the individual level and especially on the community level)
    3. Transcend (developing psychological resilience to the unexpected)
    4. Help (others! This is about finding your purpose, and then actively living it)
    5. Play (this is a necessary “recharge” element that many people miss, especially as we get older)

    With regard to finding one’s purpose being given the one-word summary of “help”, this is a callback to our tribal origins, and how we thrive and flourish best and feel happiest when we have a role to fulfil and provide value to those around us)

    Bottom line: if you’re not at the point of struggling to get out of bed each day, but you’re also not exactly leaping out of bed with a smile, this book can help get you from one place to the other.

    Click here to check out Languishing, and flourish instead!

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