Beetroot vs Pumpkin – Which is Healthier?

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Our Verdict

When comparing beetroot to pumpkin, we picked the beetroot.

Why?

It was close! And an argument could be made for either.

In terms of macros, beetroot has about 3x more protein and about 3x more fiber, as well as about 2x more carbs, making it the “more food per food” option. While both have a low glycemic index, we picked the beetroot here for its better numbers overall.

In the category of vitamins, beetroot has more of vitamins B6 and B9, while pumpkin has more of vitamins A, B2, B3, B5, E, and K. So, a fair win for pumpkin this time.

When it comes to minerals, though, beetroot has more calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while pumpkin has a tiny bit more copper. An easy win for beetroot here.

In short, both are great, and although pumpkin shines in the vitamin category, beetroot wins on overall nutritional density.

Want to learn more?

You might like to read:

No, beetroot isn’t vegetable Viagra. But here’s what it can do

Take care!

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  • Do CBD Gummies Work?

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝I take CBD gummies. I don’t know if they are worth buying. Can you find a study on the effectiveness of gummies❞

    If you take them, and you’re not sure whether they’re worth it, then it sounds like you’re not getting any observable benefit from them?

    If so, that would seem to answer your question, since presumably the reason that you are taking them is for relaxation and/or pain relief, so if you’re not getting the results you want, then no, they are not worth it.

    However! CBD gummies are an incredibly diverse and not-well-studied product, so far, given the relative novelty of their legality. By diverse we mean, they’re not well-standardized.

    In other words: the CBD gummies you get could be completely unlike CBD gummies from a different source.

    CBD itself (i.e. in forms other than just gummies, and mostly as oil) has been studied somewhat better, and we did a main feature on it here:

    CBD Oil’s Many Benefits

    And while we’re at it:

    Cannabis Myths vs Reality ← This one is about cannabis products in general, and includes discussion of THC content and effects, which might not be so relevant to you, but may to some readers.

    Companies selling CBD and CBD gummies may make bold claims that are not yet backed by science, so if you are buying them for those reasons, you might want to be aware:

    Selling cannabidiol products in Canada: a framing analysis of advertising claims by online retailers

    One thing that we would add is that even though CBD is generally recognized as safe, it is possible to overdose on CBD gummies, so do watch your limits:

    A Case of Toxicity from Cannabidiol Gummy Ingestion

    Take care!

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  • Vitamin B6 is essential – but too much can be toxic. Here’s what to know to stay safe

    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.

    In recent weeks, reports have been circulating about severe reactions in people who’ve taken over-the-counter vitamin B6 supplements.

    Vitamin B6 poisoning can injure nerves and lead to symptoms including numbness, tingling and even trouble walking and moving.

    In some cases, those affected didn’t know the product contained any vitamin B6.

    So what is vitamin B6, where is it found and how much is too much? Here’s what you need to know about this essential nutrient.

    Kim Kuperkova/Shutterstock

    What is vitamin B6?

    Vitamin B6 (also known as pyridoxine) is a group of six compounds that share a similar chemical structure.

    It is an essential nutrient, meaning we need it for normal body functions, but we can’t produce it ourselves.

    Adults aged 19–50 need 1.3mg of vitamin B6 per day. The recommended dose is lower for teens and children, and higher for those aged 51 and over (1.7mg for men and 1.5mg for women) and people who are breastfeeding or pregnant (1.9mg).

    Most of us get this in our diet – largely from animal products, including meat, dairy and eggs.

    The vitamin is also available in a range of different plant foods, including spinach, kale, bananas and potatoes, so deficiency is rare, even for vegetarians and vegans.

    The vitamin B6 we consume in the diet is inactive, meaning the body can’t use it. To activate B6, the liver transforms it into a compound called pyridoxal-5’-phosphate (PLP).

    In this form, vitamin B6 helps the body with more than 140 cellular functions, including building and breaking down proteins, producing red blood cells, regulating blood sugar and supporting brain function.

    Vitamin B6 is important for overall health and has also been associated with reduced cancer risk and inflammation.

    Despite being readily available in the diet, vitamin B6 is also widely included in various supplements, multivitamins and other products, such as Berocca and energy drinks.

    An array of vitamin-rich B6 foods including salmon, avocado, potatoes, spinach, chickpeas, banana and chicken.
    Most people get enough vitamin B6 from their diet. Tatjana Baibakova/Shutterstock

    Should we be worried about toxicity?

    Vitamin B6 toxicity is extremely rare. It almost never occurs from dietary intake alone, unless there is a genetic disorders or disease that stops nutrient absorption (such as coeliac disease).

    This is because all eight vitamins in the B group are water-soluble. If you consume more of the vitamin than your body needs, it can be excreted readily and harmlessly in your urine.

    However, in some rare cases, excessive vitamin B6 accumulates in the blood, resulting in a condition called peripheral neuropathy. We’re still not sure why this occurs in some people but not others.

    Peripheral neuropathy occurs when the sensory nerves – those outside our brain and spinal cord that send information to the central nervous system – are damaged and unable to function. This can be caused by a wide range of diseases (and is most well known in type 2 diabetes).

    The most common symptoms are numbness and tingling, though in some cases patients may experience difficulty with balance or walking.

    We don’t know exactly how excess vitamin B6 causes peripheral neuropathy, but it is thought to interfere with how the neurotransmitter GABA sends signals to the sensory nerves.

    Vitamin B6 can cause permanent damage to nerves. Studies have shown symptoms improved when the person stopped taking the supplement, although they didn’t completely resolve.

    What is considered excessive? And has this changed?

    Toxicity usually occurs only when people take supplements with high doses of B6.

    Until 2022, only products with more than 50mg of vitamin B6 were required to display a warning about peripheral neuropathy. But the Therapeutic Goods Administration lowered this and now requires any product containing more than 10mg of vitamin B6 to carry a warning.

    The Therapeutic Goods Administration has also halved the daily upper limit of vitamin B6 a product can provide – from 200mg to 100mg.

    These changes followed a review by the administration, after receiving 32 reports of peripheral neuropathy in people taking supplements. Two thirds of these people were taking less than 50mg of vitamin B6.

    The Therapeutic Goods Administration acknowledges the risk varies between individuals and a lot is unknown. Its review could not identify a minimum dose, duration of use or patient risk factors.

    But I thought B vitamins were good for me?

    Too much of anything can cause problems.

    The updated guidelines are likely to significantly lower the risk of toxicity. They also make consumers more aware of which products contain B6, and the risks.

    The Therapeutic Goods Administration will continue to monitor evidence and revise guidelines if necessary.

    While vitamin B6 toxicity remains very rare, there are still many questions about why some people get peripheral neuropathy with lower dose supplements.

    It could be that some specific vitamin B compounds have a stronger effect, or some people may have genetic vulnerabilities or diseases which put them at higher risk.

    So what should I do?

    Most people don’t need to actively seek vitamin B6 in supplements.

    However, many reports to the Therapeutic Goods Administration were of vitamin B6 being added to supplements labelled as magnesium or zinc – and some weren’t aware they were consuming it.

    It is important to always check the label if you are taking a new medicine or supplement, especially if it hasn’t been explicitly prescribed by a health-care professional.

    Be particularly cautious if you are taking multiple supplements. While one multivitamin is unlikely to cause an issue, adding a magnesium supplement for cramping, or a zinc supplement for cold and flu symptoms, may cause an excessive vitamin B6 dose over time, and increase your risk.

    Importantly, pay attention to symptoms that may indicate peripheral neuropathy, such as pins and needles, numbness, or pain in the feet or hands, if you do change or add a supplement.

    Most importantly, if you need advice, you should talk to your doctor, dietitian or pharmacist.

    Vasso Apostolopoulos, Distinguished Professor, Professor of Immunology, RMIT University and Jack Feehan, Vice Chancellors Senior Research Fellow in Immunology, RMIT University

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

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  • How To *Really* Pick Up (And Keep!) Those Habits

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    The Healthiest Habit-Building

    Why was that book “Atomic Habits” called that? It wasn’t just because it’s a catchy title…

    Habits are—much like atoms—things that are almost imperceptibly small, yet when stacked, they make up the substance of many much larger and more obvious things, and also contain an immense amount of potential power.

    About that power…

    Habits are the “compound interest” of natural human life. Every action we take, every decision we make, makes our life (often imperceptibly) better or worse. But getting even just 1% better or 1% worse at something every day? That’s going to not just add up over time… It’ll actively compound over time.

    Habits will snowball one way or the other, good or bad. So, we want to control that snowball so that it works for us rather than against us.

    Thus, we need to choose habits that are helpful to us, rather than those that are harmful to us. Top examples include:

    • Making healthy food choices rather than unhealthy ones
    • Moving our body regularly rather than being sedentary
    • Having a good bedtime/morning routine rather than a daily chaotic blur
    • Learning constantly rather than digging into old beliefs out of habit
    • Forging healthy relationships rather than isolating ourselves

    We all know that to make a habit stick, we need to practice it regularly, with opinions varying on how long it takes for something to become habit. Some say 21 days; some say 66. The number isn’t the important part!

    What is important

    You will never get to day 66, much less will you get to day 366, if you don’t first get to day 6 (New Year’s Resolutions, anyone?).

    So in the early days especially, when the habit is most likely to get dropped, it’s critical to make the habit as easy as possible to form.

    That means:

    • The habit should be made as pleasant as possible
      • (e.g. by making modifications to it if it’s not already intrinsically pleasant)
    • The habit should take under 2 minutes to do at first
      • (no matter if it takes longer than 2 minutes to be useful; it’ll never be useful if you don’t first get it to stick, so make your initial commitment only 2 minutes, just to get in the habit)
    • The habit should have cues to remind you
      • (as it’s not habit yet, you will need to either set a reminder on your phone, or leave a visual reminder, such as your workout clothes laid out ready for you in the morning, or a bowl of fruit in plain view where you spend a lot of time)

    What gets measured, gets done

    Streaks are a great way to do this. Habit-tracking apps help. Marks on a calendar or in a journal are also totally fine.

    What can help especially, and that a lot of people don’t do, is to have a system of regular personal reviews—like a work “performance review”, but for oneself and one’s own life.

    Set a reminder or write on the calendar / in your diary, to review monthly, or weekly if you prefer, such things as:

    • How am I doing in the areas of life that are important to me?
      • Have a list of the areas of life that are important to you, by the way, and genuinely reflect on each of them, e.g:
        • Health
        • Finances
        • Relationships
        • Learning
        • Sleep
        • Etc
    • What is working for me, and what isn’t working for me?
    • What will I do better in this next month/week?

    …and then do it!

    Good luck, and may it all stack up in your favor!

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  • Be Your Future Self Now – by Dr. Benjamin Hardy

    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.

    Affirmations in the mirror are great and all, but they can only get you so far! And if you’re a regular reader of our newsletter, you probably know about the power of small daily habits adding up and compounding over time. So what does this book offer, that’s different?

    “Be Your Future Self Now” beelines the route “from here to there”, with a sound psychological approach. On which note…

    The book’s subtitle mentions “the science of intentional transformation”, and while Dr. Hardy is a psychologist, he’s an organizational psychologist (which doesn’t really pertain to this topic). It’s not a science-heavy book, but it is heavy on psychological rationality.

    Where Dr. Hardy does bring psychology to bear, it’s in large part that! He teaches us how to overcome our biases that cause us to stumble blindly into the future… rather than intentfully creating our own future to step into. For example:

    Most people (regardless of age!) acknowledge what a different person they were 10 years ago… but assume they’ll be basically the same person 10 years from now as they are today, just with changed circumstances.

    Radical acceptance of the inevitability of change is the first step to taking control of that change.

    That’s just one example, but there are many, and this is a book review not a book summary!

    In short: if you’d like to take much more conscious control of the direction your life will take, this is a book for you.

    Click here to get your copy of “Be Your Future Self Now” from Amazon!

    Don’t Forget…

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  • Sciatica Exercises & Home Treatment – by Dr. George Best

    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. Best is a doctor of chiropractic, but his work here is compelling. He starts by giving an overview of the relevant anatomy, and then the assorted possible causes of sciatica, before moving on to the treatments.

    As is generally the case for chiropractic, nothing here will be “cured”, but it will give methods for ongoing management to keep you pain-free—which in the case of sciatica, is usually the single biggest thing that most people suffering from it most dearly want.

    We get to read a lot about self-massage and exercises, of the (very well-evidenced; about the most well-evidenced thing there is for back pain) McKenzie technique exercises, as well as assorted acupressure-based techniques that are less well-evidenced but have good anecdotal support.

    He also writes about preventing sciatica—which if you already have it, that doesn’t mean it’s too late; it just means, in that case do these things (along with the aforementioned exercises) to gradually reverse the harm done and get back to where you were pre-sciatica.

    Lastly, he does also speak on when signs might point to your problems being beyond the scope of this book, and seeking professional examination if you haven’t already.

    The style throughout is straight to the point, informative, and instructional. There is zero fluff or padding, and no sensationalization. There are diagrams and illustrative photos where appropriate.

    Bottom line: if you have, or fear the threat of, sciatica, then this is an excellent book to have and use its exercises.

    Click here to check out Sciatica Exercises & Home Treatment, and live pain-free!

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  • Traveling To Die: The Latest Form of Medical Tourism

    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.

    In the 18 months after Francine Milano was diagnosed with a recurrence of the ovarian cancer she thought she’d beaten 20 years ago, she traveled twice from her home in Pennsylvania to Vermont. She went not to ski, hike, or leaf-peep, but to arrange to die.

    “I really wanted to take control over how I left this world,” said the 61-year-old who lives in Lancaster. “I decided that this was an option for me.”

    Dying with medical assistance wasn’t an option when Milano learned in early 2023 that her disease was incurable. At that point, she would have had to travel to Switzerland — or live in the District of Columbia or one of the 10 states where medical aid in dying was legal.

    But Vermont lifted its residency requirement in May 2023, followed by Oregon two months later. (Montana effectively allows aid in dying through a 2009 court decision, but that ruling doesn’t spell out rules around residency. And though New York and California recently considered legislation that would allow out-of-staters to secure aid in dying, neither provision passed.)

    Despite the limited options and the challenges — such as finding doctors in a new state, figuring out where to die, and traveling when too sick to walk to the next room, let alone climb into a car — dozens have made the trek to the two states that have opened their doors to terminally ill nonresidents seeking aid in dying.

    At least 26 people have traveled to Vermont to die, representing nearly 25% of the reported assisted deaths in the state from May 2023 through this June, according to the Vermont Department of Health. In Oregon, 23 out-of-state residents died using medical assistance in 2023, just over 6% of the state total, according to the Oregon Health Authority.

    Oncologist Charles Blanke, whose clinic in Portland is devoted to end-of-life care, said he thinks that Oregon’s total is likely an undercount and he expects the numbers to grow. Over the past year, he said, he’s seen two to four out-of-state patients a week — about one-quarter of his practice — and fielded calls from across the U.S., including New York, the Carolinas, Florida, and “tons from Texas.” But just because patients are willing to travel doesn’t mean it’s easy or that they get their desired outcome.

    “The law is pretty strict about what has to be done,” Blanke said.

    As in other states that allow what some call physician-assisted death or assisted suicide, Oregon and Vermont require patients to be assessed by two doctors. Patients must have less than six months to live, be mentally and cognitively sound, and be physically able to ingest the drugs to end their lives. Charts and records must be reviewed in the state; neglecting to do so constitutes practicing medicine out of state, which violates medical licensing requirements. For the same reason, the patients must be in the state for the initial exam, when they request the drugs, and when they ingest them.

    State legislatures impose those restrictions as safeguards — to balance the rights of patients seeking aid in dying with a legislative imperative not to pass laws that are harmful to anyone, said Peg Sandeen, CEO of the group Death With Dignity. Like many aid-in-dying advocates, however, she said such rules create undue burdens for people who are already suffering.

    Diana Barnard, a Vermont palliative care physician, said some patients cannot even come for their appointments. “They end up being sick or not feeling like traveling, so there’s rescheduling involved,” she said. “It’s asking people to use a significant part of their energy to come here when they really deserve to have the option closer to home.”

    Those opposed to aid in dying include religious groups that say taking a life is immoral, and medical practitioners who argue their job is to make people more comfortable at the end of life, not to end the life itself.

    Anthropologist Anita Hannig, who interviewed dozens of terminally ill patients while researching her 2022 book, “The Day I Die: The Untold Story of Assisted Dying in America,” said she doesn’t expect federal legislation to settle the issue anytime soon. As the Supreme Court did with abortion in 2022, it ruled assisted dying to be a states’ rights issue in 1997.

    During the 2023-24 legislative sessions, 19 states (including Milano’s home state of Pennsylvania) considered aid-in-dying legislation, according to the advocacy group Compassion & Choices. Delaware was the sole state to pass it, but the governor has yet to act on it.

    Sandeen said that many states initially pass restrictive laws — requiring 21-day wait times and psychiatric evaluations, for instance — only to eventually repeal provisions that prove unduly onerous. That makes her optimistic that more states will eventually follow Vermont and Oregon, she said.

    Milano would have preferred to travel to neighboring New Jersey, where aid in dying has been legal since 2019, but its residency requirement made that a nonstarter. And though Oregon has more providers than the largely rural state of Vermont, Milano opted for the nine-hour car ride to Burlington because it was less physically and financially draining than a cross-country trip.

    The logistics were key because Milano knew she’d have to return. When she traveled to Vermont in May 2023 with her husband and her brother, she wasn’t near death. She figured that the next time she was in Vermont, it would be to request the medication. Then she’d have to wait 15 days to receive it.

    The waiting period is standard to ensure that a person has what Barnard calls “thoughtful time to contemplate the decision,” although she said most have done that long before. Some states have shortened the period or, like Oregon, have a waiver option.

    That waiting period can be hard on patients, on top of being away from their health care team, home, and family. Blanke said he has seen as many as 25 relatives attend the death of an Oregon resident, but out-of-staters usually bring only one person. And while finding a place to die can be a problem for Oregonians who are in care homes or hospitals that prohibit aid in dying, it’s especially challenging for nonresidents.

    When Oregon lifted its residency requirement, Blanke advertised on Craigslist and used the results to compile a list of short-term accommodations, including Airbnbs, willing to allow patients to die there. Nonprofits in states with aid-in-dying laws also maintain such lists, Sandeen said.

    Milano hasn’t gotten to the point where she needs to find a place to take the meds and end her life. In fact, because she had a relatively healthy year after her first trip to Vermont, she let her six-month approval period lapse.

    In June, though, she headed back to open another six-month window. This time, she went with a girlfriend who has a camper van. They drove six hours to cross the state border, stopping at a playground and gift shop before sitting in a parking lot where Milano had a Zoom appointment with her doctors rather than driving three more hours to Burlington to meet in person.

    “I don’t know if they do GPS tracking or IP address kind of stuff, but I would have been afraid not to be honest,” she said.

    That’s not all that scares her. She worries she’ll be too sick to return to Vermont when she is ready to die. And, even if she can get there, she wonders whether she’ll have the courage to take the medication. About one-third of people approved for assisted death don’t follow through, Blanke said. For them, it’s often enough to know they have the meds — the control — to end their lives when they want.

    Milano said she is grateful she has that power now while she’s still healthy enough to travel and enjoy life. “I just wish more people had the option,” she 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.

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