Avocado vs Eggplant – Which is Healthier?

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

Our Verdict

When comparing avocado to eggplant, we picked the avocado.

Why?

In the battle of “fleshy plants that can be enjoyed on toast or in warm salads”, there was a clear winner:

In terms of macros, avocado has more than 2x the fiber, a lot more fat (famously, healthy fats, including omega-3 fatty acids), just a tiny bit more carbs, and more than 2x the protein, winning easily in this category.

In the category of vitamins, avocado has a lot more of vitamins A, B1, B2, B3, B5, B6, B7, B9, C, E, and K, while eggplant is not higher in any vitamins. A total win for avocado in this round!

Looking at minerals, avocado has more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while eggplant has more manganese. Another easy win for avocado.

In other considerations, neither are particularly a good source of polyphenols. Despite the rich purple color, the skin of an eggplant is so thin that unless one is eating only the skin, the polyphenol-per-100g scores are negligible.

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

Want to learn more?

You might like:

What Omega-3 Fatty Acids Really Do For Us

Enjoy!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Shoe Wear Patterns: What They Mean, Why It Matters, & How To Fix It

    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.

    If you look under your shoes, do you notice how the tread is worn more in some places than others? Specific patterns of shoe wear correspond to how our body applies force, weight, and rotational movement. This reveals how we move, and uneven wear can indicate problematic movement dynamics.

    The clues in your shoes

    Common shoe wear patterns include:

    • Diagonal wear on the outside of the heel: caused by foot angle, leg position, and instability, leading to joint stress.
    • Rotational wear at specific points: due to internal or external rotation, often originating from the hip, pelvis, or torso.
    • Wear above the big toe: caused by excessive toe lifting, often associated with a “lighter” or kicking leg.

    Fixing movement issues to prevent wear involves correcting posture, improving balance, and adjusting how the legs land during walking/running.

    Key fixes include:

    • Aligning the center of gravity properly to prevent leg overcompensation.
    • Ensuring feet land under the hips and not far in front.
    • Stabilizing the torso to avoid unnecessary rotation.
    • Engaging the glutes effectively to reduce hip flexor dominance and improve leg mechanics.
    • Maintaining even weight distribution on both legs to prevent excessive lifting or twisting.

    Posture and walking mechanics are vital to reducing uneven wear, but meaningful, lasting change takes time and focused effort, to build new habits.

    For more on all this plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like to read:

    Steps For Keeping Your Feet A Healthy Foundation

    Take care!

    Share This Post

  • Train For The Event Of Your Life!

    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.

    Mobility As A Sporting Pursuit

    As we get older, it becomes increasingly important to treat life like a sporting event. By this we mean:

    As an “athlete of life”, there are always events coming up for which we need to train. Many of these events will be surprise tests!

    Such events/tests might include:

    • Not slipping in the shower and breaking a hip (or worse)
    • Reaching an item from a high shelf without tearing a ligament
    • Getting out of the car at an awkward angle without popping a vertebra
    • Climbing stairs without passing out light-headed at the top
    • Descending stairs without making it a sled-ride-without-a-sled

    …and many more.

    Train for these athletic events now

    Not necessarily this very second; we appreciate you finishing reading first. But, now generally in your life, not after the first time you fail such a test; it can (and if we’re not attentive: will) indeed happen to us all.

    With regard to falling, you might like to revisit our…

    Fall Special

    …which covers how to not fall, and to not injure yourself if you do.

    You’ll also want to be able to keep control of your legs (without them buckling) all the way between standing and being on the ground.

    Slav squats or sitting squats (same exercise, different names, amongst others) are great for building and maintaining this kind of strength and suppleness:

    (Click here for a refresher if you haven’t recently seen Zuzka’s excellent video explaining how to do this, especially if it’s initially difficult for you, “The Most Anti-Aging Exercise”)

    this exercise is, by the way, great for pretty much everything below the waist!

    You will also want to do resistance exercises to keep your body robust:

    Resistance Is Useful! (Especially As We Get Older)

    And as for those shoulders? If it is convenient for you to go swimming, then backstroke is awesome for increasing and maintaining shoulder mobility (and strength).

    If swimming isn’t a viable option for you, then doing the same motion with your arms, while standing, will build the same flexibility. If you do it while holding a small weight (even just 1kg is fine, but feel free to increase if you so wish and safely can) in each hand will build the necessary strength as you go too.

    As for why even just 1kg is fine: read on

    About that “and strength”, by the way…

    Stretching is not everything. Stretching is great, but mobility without strength (in that joint!) is just asking for dislocation.

    You don’t have to be built like the Terminator, but you do need to have the structural integrity to move your body and then a little bit more weight than that (or else any extra physical work could be enough to tip you to breaking point) without incurring damage from the strain. So, it needs to not be a strain! See again, the aforementioned resistance exercises.

    That said, even very gentle exercise helps too; see for example the impact of walking on osteoporosis:

    Living near green spaces linked to higher bone density and lower osteoporosis risk

    and…

    Walking vs Osteoporosis

    So you don’t have to run marathons—although you can if you want:

    Marathons in Mid- and Later-Life

    …to keep your hips and more in good order.

    Want to test yourself now?

    Check out:

    Building & Maintaining Mobility

    Take care!

    Share This Post

  • Cherries vs Blueberries – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing cherries to blueberries, we picked the blueberries.

    Why?

    It was close! And blueberries only won by virtue of taking an average value for cherries; we could have (if you’ll pardon the phrase) cherry-picked tart cherries for extra benefits that’d put them ahead of blueberries. That’s how close it is.

    In terms of macros, they are almost identical, so nothing to set them apart there.

    In the category of vitamins, they are mostly comparable except that blueberries have a lot more vitamin K, and cherries have a lot more vitamin A. Since vitamin K is the vitamin that’s scarcer in general, we’ll call blueberries’ vitamin K content a win.

    Blueberries do also have about 6x more vitamin E, with a cup of blueberries containing about 10% of the daily requirement (and cherries containing almost none). Another small win for blueberries.

    When it comes to minerals, they are mostly comparable; the largest point of difference is that blueberries contain more manganese while cherries contain more copper; nothing to decide between them here.

    We’re down to counting amino acids and antioxidants now, so blueberries have a lot more cystine and tyrosine. They also have slightly more of amino acids that they both only have trace amounts of. And as for antioxidants? Blueberries contain notably more quercetin.

    So, blueberries win the day—but if we had specified tart cherries rather than taking an average, they could have come out on top. Enjoy both!

    Want to learn more?

    You might like to read:

    Take care!

    Share This Post

  • Stolen Focus – by Johann Hari

    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.

    Having trouble concentrating for long periods? It’s not just a matter of getting older…

    Johann Hari outlines twelve key ways in which our attention has not merely “wandered”, so much as it has been outright stolen.

    By whom? For what purpose? Obvious culprits include social media and outrage-stoking news outlets, but the problem, as Hari illustrates, goes much deeper than that.

    He talks about how we cannot truly multi-task, and can only switch beween tasks, at a cost. And yet, the modern world is not at all friendly to single-tasking!

    Writer’s note: as I write this, I have active two screens, containing four windows, one of which has three tabs open. I am not multitasking; all those things pertain to the work I am doing right now. If I closed them between use, it’d only cost me more time and attention opening and closing them all the time. And yet, my working conditions are considered practically “hyperfocused” in this century!

    • We learn about how the working world has changed, and the rise of physical and mental exhaustion that has come with it.
    • We learn about the collapse of sustained reading, that started well before the modern Internet.
    • We learn about factors such as dietary shifts that sap our energy too.

    …and more. Twelve key things, remember.

    But, it’s not all doom and gloom. There are things we can do to fight back. Some are personal changes; others are societal changes to push for.

    The last part of the book is given over to, essentially, a manifesto (and how-to guide) for reclaiming our attention and thinking deeply again.

    Bottom line: if you struggle with maintaining attention; this is a book for you. You might want to put your phone in a drawer while you read it, though

    Click here to check out Stolen Focus, and reclaim yours!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • As people live longer and healthier, nurse training needs to respond to avoid ageist attitudes

    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.

    Life expectancy in New Zealand has increased dramatically over the past five decades. In 1970, men lived on average to 68. Today, it’s over 80.

    These gains reflect major advances in public health and medical technology. But living longer can mean more years with multiple chronic conditions and disabilities, because age is a significant risk factor for most disease.

    This demographic shift will reshape healthcare. Future health professionals will need to be aware of the increasingly complex social, technological and ethical challenges of caring for older people.

    Ageism, or discrimination based on a person’s age, should be considered as one of these challenges.

    Age influences how health concerns are interpreted. In a recent World Health Organization report, nearly 60% of health professionals admitted to making age-based (or ageist) assumptions about their patients’ abilities or needs.

    Genuine symptoms are dismissed as part of normal ageing, leading to flawed decisions. There is evidence that older people are also under-treated, raising the risk of disease progression.

    Other consequences include missed diagnoses. Inequalities occur where there is limited access to services or inclusion criteria are set to exclude people over 65.

    There is the potential for this kind of thinking to creep into health professional education. It shows up in stereotypes that appear in case studies for learning, or in the way programmes are structured and in the kinds of clinical placements that are used.

    Getty Images

    Why ageism matters in healthcare

    Our national nursing programme review in the polytechnic sector looked at New Zealand student nurses’ experiences.

    It shows case studies often favoured information about older people with dementia, falls or end of life care. They rarely reflected active ageing or older adults’ resilience and agency.

    Health professionals may adopt ageist attitudes from the rest of society. Student nurses begin their training programmes having been subject to both societal and cultural narratives about the role and importance of older people.

    Nurse education programmes often communicated underlying beliefs about the complexity of care. Placements in aged residential care were typically scheduled in the first year of nursing, implying the work was basic if new students could do it.

    Almost all nursing students were allocated to an aged-care facility where the frailest 7% of older people live. This reinforces a narrative that older adults are a homogeneous population of dependent, vulnerable people.

    It misses the opportunity to teach health promotion for people who are older but remain active and independent.

    What students saw

    Students’ reflections highlighted the realities of aged residential care and the impact of their perceptions. One participant said:

    While on placement, I saw how conveyor belt life was for the residents. It broke my heart. Residents had lost their individual identities and all fun was gone. The nurses and healthcare assistant staff were all so busy and didn’t have much time to interact on personal levels with each resident.

    Others noted systemic issues:

    People [nurses and carers] in aged residential care do not get paid what they are worth. This severely needs to be changed. They work so hard to not get appreciated as much as they deserve. [They are] constantly understaffed making the workload insurmountable and overwhelming.

    Some worried about career stigma:

    Being a new graduate and working in aged care would make me unemployable in other areas of nursing.

    These comments illustrate how education and system design shape the attitudes of the future nursing workforce towards ageing and aged care. They also highlight the crucial role clinical placements have in shaping future career choices.

    Tackling ageism starts in education

    The programme review and student comments demonstrate how ageism influences learning, from case studies portraying older people as less capable to placements that equate ageing with frailty and funding systems that appear to devalue older people.

    Addressing these issues starts with obvious steps, such as more appropriate design of learning materials and using placements that reflect a spectrum of health needs in later life.

    For students who have little experience of older people, fostering inter-generational connection and building empathy can be a powerful tool to reduce ageist stereotypes.

    But there is one more area to which we should be alert: ageism is in fact an emerging social determinant of health in later life.

    There is a high risk that ageism will compound existing health inequities as Māori, Pacific people and rainbow communities grow older

    Preparing the future healthcare workforce means recognising the diverse realities of ageing in contemporary New Zealand. If we want healthcare to meet the needs of an ageing population, education must reflect this complexity.

    Tackling ageism in healthcare professional education is a critical first step.

    Samantha Heath, Senior Lecturer in Nursing , University of Waikato

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

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Is Vitamin C Worth The Hype? (Doctorly Investigates)

    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.

    Double Board-Certified Dermatologists Dr. Muneeb Shah & Dr. Luke Maxfield weigh in on vitamin C; is it worth the hype?

    Yes it is, but…

    There are some caveats, for example:

    • It’s best to apply vitamin C on clean, dry skin and let it set before layering other products.
    • Avoid mixing with oxidants like benzoyl peroxide (cancels out antioxidant effects).
    • Avoid combining with copper (may negate brightening benefits).
    • Do not use with hypochlorous acid (oxidative reactions cancel out benefits).
    • Be cautious with retinol due to irritation risks.

    However, used correctly, it does give very worthy benefits, and they recommend:

    • Morning use: acts as an antioxidant, pairs well with sunscreen for better protection from sun and environmental damage.
    • Night use: maximizes functions like improving tone, collagen production, texture, and reducing wrinkles.

    That’s not to say that at night it stops being an antioxidant or during the day it isn’t critical for collagen synthesis, but it is to say: because of the different things our bodies typically encounter and/or do during the day or night, those are the best times to get the most out of those benefits.

    They also review some popular products; here are some notes on their comments about them:

    • Skinceuticals C E Ferulic: research-backed, $180, effective but potentially irritating.
    • Skinceuticals Phloretin CF: includes 0.5% salicylic acid, good for acne-prone skin.
    • Dermatology Vitamin C E Ferulic: relatively more affordable ($70), fragrance-free, includes peptides and ceramides.
    • Drunk Elephant C-Firma: powder-to-serum formula, sued for patent infringement.
    • Paula’s Choice C15 Booster: reformulated, fragrance-free, similar to Skinceuticals.
    • Neutrogena Vitamin C Capsules: stabilized 20% ascorbic acid, single-use, travel-friendly.
    • La Roche-Posay Vitamin C Serum: contains fragrance and alcohol, not ideal for sensitive skin.
    • Matter of Fact Vitamin C Serum: includes ascorbic acid and ferulic acid, oily texture for dry skin.
    • Medik8 Super C Ferulic: stable 30% ethyl ascorbic acid, lightweight texture.
    • Naturium Vitamin C Complex: multi-form Vitamin C with niacinamide, alpha arbutin, and turmeric.
    • Timeless Vitamin C Serum: affordable ($20), 20% ascorbic acid with E and ferulic acid.

    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:

    More Than Skin-Deep: Six Ways To Eat For Healthier Skin ← this one’s about a lot more than just vitamin C 😎

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: