Beetroot vs Eggplant – Which is Healthier?
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Our Verdict
When comparing beetroot to eggplant, we picked the beetroot.
Why?
It’s close!
In terms of macros, they’re equal on fiber, while beetroot has slightly more protein and carbs. In both cases, despite being quite firm vegetables when raw, they are nevertheless both mostly water. We’re calling this category a tie.
In the category of vitamins, beetroot has more of vitamins A, B2, B9, and C, while eggplant has more of vitamins B3, B5, B6, E, and K. That’s a marginal victory for eggplant.
When it comes to minerals, however, beetroot has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while eggplant is not higher in any minerals. A clear and easy win for beetroot this time.
In terms of polyphenols, both have good-but-different health-giving polyphenols to share, including the quercetin in beetroot and caffeic acid in eggplant—nothing that would tip one ahead of the other, though.
All in all, the categories added up are balanced, but beetroot won the minerals category much more convincingly than eggplant won the vitamins category, so we’re giving this one to beetroot, even if only on tie-breakers!
Of course, enjoy either or both; diversity is good 😎
Want to learn more?
You might like to read:
Beetroot For More Than Just Your Blood Pressure ← more beetroot benefits
Take care!
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Awakening Your Ikigai – by Dr. Ken Mogi
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It’s been well-established in supercentenarian studies that one of the key factors beyond diet or exercise or suchlike (important as those things definitely are), is having a purpose to one’s life.
Neuroscientist Dr. Ken Mogi explains in this very easy-to-read book, how we can bring ikigai into our lives.
From noticing the details of the small things in life, to reorienting one’s life around what’s most truly most important to us, Dr. Mogi gives us not just a “this is ikigai” exposé, but rather, a practical and readily applicable how-to guide.
Bottom line: if you’ve so far been putting off ikigai as “I’ll get to that”, the time to start is today.
Click here to check out Awakening Your Ikigai, and actually awaken yours!
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Younger For Life – by Dr. Anthony Youn
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We’ve reviewed anti-aging books before, so what makes this one different? Mostly, it’s the very practical focus.
Which is not to say there’s not also good science in here; there is. But the focus is on what everything means for the reader, not what happened with a certain cohort of lab mice. Instead, he looks at the causes of aging, the process of aging, and what interventions to implement to address those, and reverse many of them.
Some parts are more general lifestyle interventions that 10almonds readers will know well already, but other parts are very specific advices, protocols, and regimes; in particular his skincare section is well worth reading. As for nutrition, there’s even a respectable recipes section, so this book does have it all!
The final section of the book is dedicated to plastic surgeries (the author is a plastic surgeon who believes that most people should not need those, and would do well to stick to the advices in the rest of the book). We suspect this last part of the book will be of least interest to 10almonds readers.
Bottom line: if you’re of the view that getting older should come with as little as possible physical deterioration along the way, then this book can help a lot with that.
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How Healers Heal – by Dr. Shilpi Pradhan
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First note: the listed author here is in fact the compiler, with the authors being a collection of no fewer than 33 board-certified lifestyle medicine physicians. So, we’re not getting just a single person’s opinions/bias here!
But what is lifestyle medicine? This book holds the six pillars of lifestyle medicine to be:
- Nutrition
- Physical activity
- Stress management
- Restorative sleep
- Social connections
- Avoidance of risky substances
…and those things are what we read about throughout the book, both in highly educational mini-lecture form, and sometimes highly personal storytelling.
It’s not just a “do these things” book, though yes, there’s a large part of that. It also covers wide topics, from COVID to alopecia, burnout to grief, immune disorders to mysterious chest pains (and how such mysteries are unravelled, when taken seriously).
One of the greatest strengths of this book is that it’s very much “medicine, as it should be”, so that the reader knows how to recognize the difference.
Bottom line: this book doesn’t fit into a very neat category, but it’s a very worthwhile book to read, and one that could help inform a decision that changes the entire path of your life or that of a loved one.
Click here to check out How Healers Heal, and learn to recognize the healthcare you deserve!
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Heart Smarter for Women – by Dr. Jennifer Mieres
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.
Dr. Mieres takes us through understanding our own heart disease risks as individuals rather than as averages. As the title suggests, she does assume a female readership, so if you are a man and have no female loved ones, this might not be the book for you. But aside from that, she walks us through examining risk in the context of age, other health conditions, lifestyle factors, and so forth—including not turning a blind eye to factors that might intersect, such as for example if a physical condition reduces how much we can exercise, or if there’s some reason we can’t follow the usual gold standard of heart-healthy diet.
On which note, she does offer dietary advice, including information around recipes, meal-planning, and what things to always have in stock, as well as what things matter the most when it comes to what and how we eat.
It’s not all lifestyle medicine though; Dr. Mieres gives due attention to many of the medications available for heart health issues—and the pros and cons of these.
The style of the book is very simple and readable pop-science, without undue jargon, and with a generous glossary. As with many books of this genre, it does rely on (presumably apocryphal) anecdotes, though an interesting choice for this book is that it keeps a standing cast of four recurring characters, each to represent a set of circumstances and illustrate how certain things can go differently for different people, with different things then being needed and/or possible. Hopefully, any given reader will find themself represented at least moderately well somewhere in or between these four characters.
Bottom line: this is a very informative and accessible book, that demystifies a lot of common confusions around heart health.
Click here to check out Heart Smarter For Women, and take control of your health!
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What Happens To Your Body When You Do 100 Glute Bridges Every Day
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Not just for a sculpted butt:
Benefits
With consistent daily glute bridge practice, you may expect:
- Rounder, toned butt: targets the gluteus maximus, toning and lifting the butt for a rounder appearance.
- Improved posture: strengthens glutes to support the spine and pelvis, alleviating lower back and hip pain. Stretches tight hip flexors from prolonged sitting.
- Stronger lower back: glutes support the lower back and spine, reducing pain and making it easier to lift heavy objects. Activating the glutes transfers force from legs to core, preventing injuries.
- Stronger knees: stabilizes the knee joint and promotes alignment by engaging glutes, hamstrings, and quadriceps, reducing knee pain.
- Sculpted hamstrings: contracts hamstrings during lifts for strength, while stretching them on the way down increases flexibility.
- Increased hip flexibility: strengthens muscles around the hip joint, improving mobility and counteracting tight hips from sedentary habits.
- Reduced back pain: strengthens glutes to correct pelvic tilt and reduce strain on the lower back.
- Faster running speed: improves hip extension, strengthens hamstrings, and activates the gluteus medius for better running power and balance.
- Enhanced strength training performance: strengthens glutes, back, and knees, improving performance in exercises like squats and deadlifts.
As for how to get going, the video offers the following very sound advice: begin with 25–30 reps per session and gradually increase to sets of 100 daily. It should take about 5 minutes (that’s 3 seconds per repetition). Results can be seen in as little as 2 weeks, with significant changes after a month of consistent practice.
For more on all of 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:
Strong Curves: A Woman’s Guide to Building a Better Butt and Body – by Bret Contreras & Kellie Davis
Take care!
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The Tiniest Seeds With The Most Value
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If You’re Not Taking Chia, You’re Missing Out
Last Tuesday, we wrote about nutritional psychiatry, and the benefits of eating for one’s mental health.
You can check out Dr. Uma Naidoo’s to-dos, here:
The 6 Pillars Of Nutritional Psychiatry
In response, one of our subscribers wrote to mention:
❝Really interesting….just put chia seeds in my diet love them……taking the Drs advice.❞
~ Cindy, 10almonds subscriber
And then! On Friday, our tip at the top of the newsletter was:
Not sure how to incorporate chia seeds into your diet? It’s easier to want the benefits of their many brain-healthy (and otherwise-healthy, too) nutrients, than it is to know what to do with them necessarily, and not everyone enjoys seeds as a snack. So…
When you cook rice, throw in a tablespoon of chia seeds too. The cooking process will soften them and they won’t be texturally any different than the rice, but the nutrients will be all there.
They can also be thrown in with lentils, in the same fashion! Or oatmeal, when cooking it or making overnight oats.
We’ll be honest, it was Cindy’s comment that prompted us to suggest it. But wait! There was more to come in response:
❝You had a teaser ..on Chia seed.would of liked a article on the benefits . I’ve just discovered Chia seeds…❞
~ Cindy, 10almonds subscriber
So, Cindy, this one’s for you:
Nutritional powerhouse
First things first, these tiny seeds have a lot of nutrients. There are not many more nutrient-dense foods than this (there’s a kind of seaweed that might be a contender; we’ll have to do some research and get back to you).
Check them out:
USDA Nutritional Factsheet: Chia Seeds
So much protein and healthy fat, so many vitamins and minerals, and so many miscellaneous other micronutrients that we’d be here all day to list them (which is why we linked the above factsheet instead).
Antioxidants in abundance
These deserve a special mention, because they include quercetin which we’ve written about previously:
Fight Inflammation & Protect Your Brain, With Quercetin
…as well as quite a collection of others (including chlorogenic acid and caffeic acid, which may sound alarming but are great for lowering your blood pressure and against inflammation, respectively):
- The effect of chlorogenic acid on blood pressure: a systematic review and meta-analysis of randomized clinical trials
- Synthesis, preliminary bioevaluation and computational analysis of caffeic acid analogues
There are others too, with cardioprotective effects, liver-healthy effects, and anticancer properties:
Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review
Good for the heart and blood
Check it out:
- Chia flour supplementation reduces blood pressure in hypertensive subjects
- Chia seed (Salvia hispanica L.) supplementation to the diet of adults with type 2 diabetes improved systolic blood pressure: A randomized controlled trial
Oh, and about diabetes? There’s more, this time pertaining to reducing after-dinner blood sugars (or “postpranidial glycemia”, in sciencese):
- Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.)
- Effect of whole and ground Salba seeds (Salvia Hispanica L.) on postprandial glycemia in healthy volunteers: a randomized controlled, dose-response trial
Good for the brain
Regular 10almonds readers will know that “what’s good for the blood, is good for the brain” is a very good rule of thumb already, but their highomega-3 content makes them especially so:
What Omega-3 Fatty Acids Really Do For Us
Want some?
We don’t sell them, but you can probably find them in your local supermarket and/or health food store, and if you prefer getting things online, here for your convenience is an example product on Amazon
Enjoy!
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