
Banana vs Strawberries – Which is Healthier?
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Our Verdict
When comparing bananas to strawberries, we picked the bananas.
Why?
Strawberries have their merits! But…
In terms of macros, bananas have more fiber, carbs, and protein, making them the more nutrient-dense option in this category.
In the category of vitamins, bananas have more of vitamins A, B1, B2, B3, B5, B6, and B7, while strawberries have more of vitamins C, E, and K, giving bananas a 7:3 win here.
Looking at minerals, bananas have more copper, magnesium, potassium, selenium, and zinc, while strawberries have more calcium, iron, manganese, and phosphorus, yielding bananas a marginal 5:4 victory in this round.
In other considerations, strawberries do have more polyphenols, so that’s a point in their favor.
Adding up the sections makes for a clear overall win for bananas, though, but by all means do enjoy either or both, as diversity is good!
Want to learn more?
You might like:
7 Fruits Every Senior Should Eat Regularly (And Why)
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Blackberries vs Elderberries – Which is Healthier?
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Our Verdict
When comparing blackberries to elderberries, we picked the elderberries.
Why?
It was super-close! But…
In terms of macros, blackberries technically have more protein, but the numbers are truly tiny, and let’s face it, nobody is eating blackberries for the protein. Meanwhile, elderberries have more fiber and carbs. We consider this a win for elderberries, based on total fiber and total macronutrients, but if you want to consider the carbs and fiber against each other, you might want to call this round a tie.
In the category of vitamins, blackberries have more of vitamins B5, B9, E, K, and choline, while elderberries have more of vitamins A, B1, B2, B6, and C. Thus, a tie here.
When it comes to minerals, blackberries have more copper, magnesium, manganese, and zinc, while elderberries have more calcium, iron, phosphorus, potassium, and selenium, adding up to marginal win for elderberries.
Looking at polyphenols, both are great but elderberries have more (mostly anthocyanins, whence the color, but also quercetin, and in both cases blackberries are good but elderberries have so much more).
Adding up the sections makes for an overall win for elderberries (grow them in your garden if you can, as stores don’t often sell elderberries), but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
Herbs For Evidence-Based Health & Healing ← elderberry significantly hastens recovery from upper respiratory viral infections 😎
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The Laziest Way To Build Muscle So Quickly It Feels Like Cheating
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If building stronger muscles is on your to-do list, then here’s how:
Seven Steps
Let’s keep it simple:
- Lift weights: free weights and machines make progression simpler and more measurable than bodyweight or bands, allowing you to add load over time without complex adjustments.
- Follow a smart program: choose any split you enjoy—push–pull–legs, upper–lower, or full body—and focus mainly on compound exercises like squats, deadlifts, and bench press to train multiple muscle groups efficiently.
- Minimum effective volume: muscle growth comes from doing enough quality work, not endless sets; around four to ten sets per muscle group per week, trained close to failure, gets you most of the gains. Notably, both lighter and heavier loads build muscle if sets are taken near failure, but heavier loads in the six-to-twelve-rep range are usually more time-efficient for strength and hypertrophy. So, gradually increase weight, reps, or effort over time rather than adding more exercises or longer sessions.
- Exercise-specific warm-ups: skip long general warm-ups and static stretching before lifting; instead, do a few lighter sets of the movement you are about to train.
- Eat enough protein: including at least one high-quality protein source at each meal makes muscle growth easier without obsessive tracking and also helps with satiety.
- Prioritize rest and sleep: recovery is where adaptation (i.e. muscle strengthening/growth) happens; in contrast, inadequate sleep reduces performance, increases fatigue and hunger, and can lead to greater lean mass loss during weight loss.
- Play the long game: consistency matters more than perfection—repeat basic training, protein intake, and sleep habits week after week and let time do the work.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
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Radishes vs Endives – Which is Healthier?
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Our Verdict
When comparing radishes to endives, we picked the endives.
Why?
These are both great, but there’s a clear winner here in every category!
In terms of macros, radishes have more carbs while endives have more fiber and protein.
In the category of vitamins, radishes have more of vitamins B6 and C, while endives have more of vitamins A, B1, B2, B4, B5, B7, B9, E, K, and choline.
When it comes to minerals, things are not less one-sided: radishes have more selenium, while endives have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
You may be thinking: but what about radishes’ shiny red bit? Doesn’t that usually mean more of something important, like carotenoids or anthocyanins or something? And the answer is that the red pigment in radishes is so thinly-distributed on the exterior that it’s barely there and if we’re looking at values per 100g, it’s a tiny fraction of a tiny fraction.
In both cases, their bitter taste comes mostly from flavonols, of which mostly kaempferol, of which endives have about 20x what radishes have, on average.
All in all, an overwhelming win for endives.
Want to learn more?
You might like to read:
Enjoy Bitter Foods For Your Heart & Brain
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Two Patients Faced Chemo. The One Who Survived Demanded a Test To See if It Was Safe
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JoEllen Zembruski-Ruple, while in the care of New York City’s renowned Memorial Sloan Kettering Cancer Center, swallowed the first three chemotherapy pills to treat her squamous cell carcinoma on Jan. 29, her family members said. They didn’t realize the drug could kill her.
Six days later, Zembruski-Ruple went to Sloan Kettering’s urgent care department to treat sores in her mouth and swelling around her eyes. The hospital diagnosed oral yeast infection and sent her home, her sister and partner said. Two days later, they said, she returned in agony — with severe diarrhea and vomiting — and was admitted. “Enzyme deficiency,” Zembruski-Ruple texted a friend.
The 65-year-old, a patient advocate who had worked for the National Multiple Sclerosis Society and other groups, would never go home.
Covered in bruises and unable to swallow or talk, she eventually entered hospice care and died March 25 from the very drug that was supposed to extend her life, said her longtime partner, Richard Khavkine. Zembruski-Ruple was deficient in the enzyme that metabolizes capecitabine, the chemotherapy drug she took, said Khavkine and Susan Zembruski, one of her sisters. Zembruski-Ruple was among about 1,300 Americans each year who die from the toxic effects of that pill or its cousin, the IV drug fluorouracil known as 5-FU.
Doctors can test for the deficiency — and then either switch drugs or lower the dosage if patients have a genetic variant that carries risk. The FDA approved an antidote in 2015, but it’s expensive and must be administered within four days of the first chemotherapy treatment.
Newer cancer drugs sometimes include a companion diagnostic to determine whether a drug works with an individual patient’s genetics. But 5-FU went on the market in 1962 and sells for about $17 a dose; producers of its generic aren’t seeking approval for toxicity tests, which typically cost hundreds of dollars. Doctors have only gradually understood which gene variants are dangerous in which patients, and how to deal with them, said Alan Venook, a colorectal and liver cancer specialist at the University of California-San Francisco.
By the time Zembruski-Ruple’s doctors told her she had the deficiency, she had been on the drug for eight days, said Khavkine, who watched over his partner with her sister throughout the seven-week ordeal.
Khavkine said he “would have asked for the test” if he had known about it, but added “nobody told us about the possibility of this deficiency.” Zembruski-Ruple’s sister also said she wasn’t warned about the fatal risks of the chemo, or told about the test.
“They never said why they didn’t test her,” Zembruski said. “If the test existed, they should have said there is a test. If they said, ‘Insurance won’t cover it,’ I would have said, ‘Here’s my credit card.’ We should have known about it.”
Guidance Moves at a Glacial Pace
Despite growing awareness of the deficiency, and an advocacy group made up of grieving friends and relatives who push for routine testing of all patients before they take the drug, the medical establishment has moved slowly.
A panel of the National Comprehensive Cancer Network, or NCCN — specialists from Sloan Kettering and other top research centers — until recently did not recommend testing, and the FDA does not require it.
In response to a query from KFF Health News about its policy, Sloan Kettering spokesperson Courtney Nowak said the hospital treats patients “in accordance with NCCN guidelines.” She said the hospital would not discuss a patient’s care.
On Jan. 24, the FDA issued a warning about the enzyme deficiency in which it urged health care providers to “inform patients prior to treatment” about the risks of taking 5-FU and capecitabine.
On March 31 — six days after Zembruski-Ruple’s death — the network’s expert panel for most gastrointestinal cancers took a first step toward recommending testing for the deficiency.
Worried that President Donald Trump’s FDA might do nothing, Venook said, the panel — whose guidance shapes the practices of oncologists and health insurers — recommended that doctors consider testing before dosing patients with 5-FU or capecitabine.
However, its guidance stated that “no specific test is recommended at this time,” citing a lack of data to “inform dose adjustments.”
Sloan Kettering “will consider this guidance in developing personalized treatment plans for each patient,” Nowak told KFF Health News.
The new NCCN guidance was “not the blanket recommendation we were working toward, but it is a major step toward our ultimate goal,” said Kerin Milesky, a public health official in Brewster, Massachusetts, who’s part of an advocacy group for testing. Her husband, Larry, died two years ago at age 73 after a single treatment of capecitabine.
European drug regulators began urging oncologists to test patients for deficiency in May 2020. Patients with potentially risky genetics are started on a half-dose of the cancer drug. If they suffer no major toxicity, the dose is increased.
A Lifesaving Ultimatum?
Emily Alimonti, a 42-year-old biotech salesperson in upstate New York, chose that path before starting capecitabine treatment in December. She said her doctors — including an oncologist at Sloan Kettering — told her they didn’t do deficiency testing, but Alimonti insisted. “Nope,” she said. “I’m not starting it until I get the test back.”
The test showed that Alimonti had a copy of a risky gene variant, so doctors gave her a lower dose of the drug. Even that has been hard to tolerate; she’s had to skip doses because of low white blood cell counts, Alimonti said. She still doesn’t know whether her insurer will cover the test.
Around 300,000 people are treated with 5-FU or capecitabine in the United States each year, but its toxicity could well have prevented FDA approval were it up for approval today. Short of withdrawing a drug, however, U.S. regulators have little power to manage its use. And 5-FU and capecitabine are still powerful tools against many cancers.
At a January workshop that included FDA officials and cancer specialists, Venook, the NCCN panel’s co-chair, asked whether it was reasonable to recommend that doctors obtain a genetic test “without saying what to do with the result.”
But Richard Pazdur, the FDA’s top cancer expert, said it was time to end the debate and commence testing, even if the results could be ambiguous. “If you don’t have the information, how do you have counseling?” he asked.
Two months later, Venook’s panel changed course. The price of tests has fallen below $300 and results can be returned as soon as three days, Venook said. Doubts about the FDA’s ability to further confront the issue spurred the panel’s change of heart, he said.
“I don’t know if FDA is going to exist tomorrow,” Venook told KFF Health News. “They’re taking a wrecking ball to common sense, and that’s one of the reasons we felt we had to go forward.”
On May 20, the FDA posted a Federal Register notice seeking public input on the issue, a move that suggested it was considering further action.
Venook said he often tests his own patients, but the results can be fuzzy. If the test finds two copies of certain dangerous gene variants in a patient, he avoids using the drug. But such cases are rare — and Zembruski-Ruple was one of them, according to her sister and Khavkine.
Many more patients have a single copy of a suspect gene, an ambiguous result that requires clinical judgment to assess, Venook said.
A full-gene scan would provide more information but adds expense and time, and even then the answer may be murky, Venook said. He worries that starting patients on lower doses could mean fewer cures, especially for newly diagnosed colon cancer patients.
Power Should Rest With Patients
Scott Kapoor, a Toronto-area emergency room physician whose brother Anil, a much-loved urologist and surgeon, died of 5-FU toxicity at age 58 in 2023, views Venook’s arguments as medical paternalism. Patients should decide whether to test and what to do with the results, he said.
“What’s better — don’t tell the patient about the test, don’t test them, potentially kill them in 20 days?” he said. “Or tell them about the testing while warning that potentially the cancer will kill them in a year?”
“People say oncologists don’t know what to do with the information,” said Karen Merritt, whose mother died after an infusion of 5-FU in 2014. “Well, I’m not a doctor, but I can understand the Mayo Clinic report on it.”
The Mayo Clinic recommends starting patients on half a dose if they have one suspect gene variant. And “the vast majority of patients will be able to start treatment without delays,” Daniel Hertz, a clinical pharmacologist from the University of Michigan, said at the January meeting.
Some hospitals began testing after patients died because of the deficiency, said Lindsay Murray, of Andover, Massachusetts, who has advocated for widespread testing since her mother was treated with capecitabine and died in 2021.
In some cases, Venook said, relatives of dead patients have sued hospitals, leading to settlements.
Kapoor said his brother — like many patients of non-European origin — had a gene variant that hasn’t been widely studied and isn’t included in most tests. But a full-gene scan would have detected it, Kapoor said, and such scans can also be done for a few hundred dollars.
The cancer network panel’s changed language is disappointing, he said, though “better than nothing.”
In video tributes to Zembruski-Ruple, her friends, colleagues, and clients remembered her as kind, helpful, and engaging. “JoEllen was beautiful both inside and out,” said Barbara McKeon, a former colleague at the MS Society. “She was funny, creative, had a great sense of style.”
“JoEllen had this balance of classy and playful misbehavior,” psychotherapist Anastatia Fabris said. “My beautiful, vibrant, funny, and loving friend JoEllen.”
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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Longevity Noodles
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Noodles may put the “long” into “longevity”, but most of the longevity here comes from the ergothioneine in the mushrooms! The rest of the ingredients are great too though, including the noodles themselves—soba noodles are made from buckwheat, which is not a wheat, nor even a grass (it’s a flowering plant), and does not contain gluten*, but does count as one of your daily portions of grains!
*unless mixed with wheat flour—which it shouldn’t be, but check labels, because companies sometimes cut it with wheat flour, which is cheaper, to increase their profit margin
You will need
- 1 cup (about 9 oz; usually 1 packet) soba noodles
- 6 medium portobello mushrooms, sliced
- 3 kale leaves, de-stemmed and chopped
- 1 shallot, chopped, or ¼ cup chopped onion of any kind
- 1 carrot, diced small
- 1 cup peas
- ½ bulb garlic, minced
- 2 tbsp rice vinegar
- 1 tsp grated fresh ginger
- 1 tsp black pepper, coarse ground
- 1 tsp red chili flakes
- ½ tsp MSG or 1 tbsp low-sodium soy sauce
- Avocado oil, for frying (alternatively: extra virgin olive oil or cold-pressed coconut oil are both perfectly good substitutions)
Method
(we suggest you read everything at least once before doing anything)
1) Cook the soba noodles per the packet instructions, rinse, and set aside
2) Heat a little oil in a skillet, add the shallot, and cook for about 2 minutes.
3) Add the carrot and peas and cook for 3 more minutes.
4) Add the mushrooms, kale, garlic, ginger, peppers, and vinegar, and cook for 1 more minute, stirring well.
5) Add the noodles, as well as the MSG or low-sodium soy sauce, and cook for yet 1 more minute.
6) Serve!
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Rice vs Buckwheat – Which is Healthier?
- The Magic Of Mushrooms: “The Longevity Vitamin” (That’s Not A Vitamin)
- Monosodium Glutamate: Sinless Flavor-Enhancer Or Terrible Health Risk?
- Our Top 5 Spices: How Much Is Enough For Benefits? ← 4/5 of these spices are in today’s dish!
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Out Of 100 Mattresses, These Were The Best
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Dr. Michael Breus, “the sleep doctor”, takes us through which mattress is best for what:
The foundation of good sleep
It’s time to hit the sack… of good mattresses:
- Best overall: Helix Midnight Lux—medium-firm hybrid with memory foam and zoned pocketed coils, offering a balance of pressure relief, spinal support, cooling, motion isolation, and responsiveness. Good for side, back, and combination sleepers. Queen is typically just under $2,000.
- Most comfortable: Winc Bed Luxury Firm—combines a cushioned Euro pillow top with individually wrapped coils, providing pressure relief without excessive sinking. It comes in four firmness options, with Luxury Firm described as the sweet spot for most sleepers. Queen is around $1,500.
- Best value: Brooklyn Bedding Copper Flex—an all-foam mattress with copper-infused memory foam and zoned support. It cushions the shoulders, hips, and lower back while providing midsection support without an overly “stuck” feeling. Queen is typically under $650.
- Best luxury: Saatva Classic—a premium, handcrafted mattress with coil-on-coil construction, a Euro pillow top, and targeted lumbar support. It includes white-glove delivery, setup, and old-mattress removal. Queen is around $1,900.
- Best for side sleepers: Leesa Sapira Chill Hybrid—multiple foam layers cushion the shoulders and hips, while zoned coils support the midsection. It also provides strong motion isolation and cooling. Queen is around $1,800.
- Best for back pain: Bear Elite Hybrid—combines contouring foam with zoned coils for additional lumbar reinforcement while cushioning the shoulders, hips, and lower back. Available in soft, medium, and firm. Queen is around $1,700.
- Best cooling: Brooklyn Bedding Aurora Luxe—designed for hot sleepers with copper-infused foam, phase-change materials, breathable TitanFlex foam, and pocketed coils. It provides pressure relief while remaining responsive and easy to move around on. Queen is around $1,700.
- Best organic: Birch—uses natural latex, organic wool, and organic cotton instead of relying heavily on synthetic foams. Its medium-firm feel, responsive latex, and pocketed coils make it suitable for back, side, and combination sleepers. Queen is just under $1,900.
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:
What Mattress Is Best, By Science? ← for our own main feature on this topic, focused less on brands and more on types
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