Blackberries vs Blueberries – Which is Healthier?

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Our Verdict

When comparing blackberries to blueberries, we picked the blackberries.

Why?

They’re both great! But the humble blackberry stands out (and is an example of the rule-of-thumb “foods that are darker are often more nutrient-dense”).

In terms of macros, blackberries have 2x the fiber and for what it’s worth (which isn’t much because the numbers are tiny) 2x the protein, while blueberries have 2x the carbs. An easy first-round win for blackberries.

When it comes to vitamins, blackberries have notably more of vitamins A, B3, B5, B9, C, and E, while blueberries have a little more of vitamins B1, B2, and B6. Another clear win for blackberries.

In the category of minerals, blackberries have a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while blueberries are not higher in any minerals, so that’s a total win for blackberries in this round!

In other considerations, blueberries are famous for their antioxidants, but blackberries actually equal them. The polyphenol content varies from one fruit to another, but they are both loaded with an abundance (thousands) of antioxidants, especially anthocyanins. So this round’s most reasonably a tie.

Adding up the sections makes for a clear overall win for blackberries, but by all means do enjoy either or both, as diversity is best!

PS: this writer has managed to get both to grow in her garden, and she lives at the edge of an ancient bog, which really limits what can be grown here. This is probably no use to you, dear reader (you are too far for me to share my blackberries and blueberries with you), but I’m proud of it :p However! If we want to make it useful, then: do consider it an exhortation to grow what you can, wherever you may be!

Want to learn more?

You might like:

21 Most Beneficial Polyphenols & What Foods Have Them

Enjoy!

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  • Leaded or Unleaded Clothing?

    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.

    …and other items from this week’s health news:

    Fast fashion, heavy fashion?

    In few words: researchers presenting at the American Chemical Society found that all children’s shirts tested exceeded the US lead safety limit of 100 ppm.

    Now, it may seem alarming that clothing even has a 100ppm lead safety limit, because surely the correct amount of lead to have in clothing is zero. Of course, lead exposure at any level is harmful and is linked to brain damage, behavioral issues, and nervous system effects, with children under 6 being especially vulnerable.

    And worse, the lead wasn’t just in metal parts like buttons or zippers but also embedded directly in the fabric, likely from dye-fixing chemicals such as lead(II) acetate.

    The next step from this now is that the researchers are investigating whether washing contaminated clothes could spread lead directly to other garments and/or leave residue in washing machines to spread it to other garments washed next.

    Read in full: Study finds dangerous lead levels in children’s clothing

    Related: Are You Inhaling Microplastics In Your House? ← clothing is a big contributor to this, and tumble-driers especially will exacerbate the problem

    BMI found to be even less useful than previously accepted

    Shocking no regular 10almonds readers (because the fact that BMI still gets used the way it does is a pet hate of the writing staff), researchers presenting at the European Congress on Obesity 2026 found that over one-third of adults were misclassified by BMI, meaning their assigned weight category didn’t match their actual body fat levels.

    A lot of this is because doesn’t measure body fat directly, let alone show where fat is stored, which matters because visceral fat (around organs) carries more risk than fat stored elsewhere (in fact, the fat stored elsewhere can be healthy and even sometimes protective, depending on various factors, see our “related” article below).

    The research team compared BMI with DXA (dual-energy X-ray absorptiometry), which is a gold-standard method that directly measures body fat percentage and distribution. What they found is that many people labeled overweight or obese by BMI didn’t actually have high body fat, while others with higher fat levels were missed entirely.

    Specific findings:

    • Obese” category: 34% were actually here because of body fat, the rest should not have been here
    • “Overweight” category: 53% were misclassified, with most actually in the normal range
    • “Normal” category: 22% were reclassified up or down when body fat was measured
    • “Underweight” category: 68.4% were reclassified up into “normal”

    In other words, BMI and body fat methods often flag different people entirely, not just slightly different numbers.

    If any other medical standard testing system flagged “different people entirely”, it would be thrown out decades ago!

    Read in full: Scientists say BMI gets it wrong for over one third of adults

    Related: When BMI Doesn’t Quite Measure Up ← for even more things that are wrong with this system that is wildly unhelpful at best, and often even dangerous

    The anti-Alzheimer’s vaccine?

    Researchers (Dr. Gabriela Cruz et al.) found that adults aged 65+ who received a high-dose flu vaccine had a lower risk of developing Alzheimer’s disease compared with those receiving a standard-dose version.

    Notably, women enjoyed earlier and stronger reductions in risk, while men got smaller or delayed benefits.

    As for the duration of the effect:

    • On the one hand, the association lasted up to 25 months in one analysis and 28 months in another, suggesting a medium-term effect rather than a permanent risk reduction
    • On the other hand, people who received high-dose vaccines annually over three years showed further reductions in risk, hinting at a cumulative effect.

    In other words, get it annually and you’ll be well-covered!

    You may be wondering why it works; it’s likely because stronger immune stimulation from high-dose vaccines can reduce brain inflammation or improve immune responses, which are increasingly linked to dementia risk.

    This builds on from earlier studies that already linked regular flu vaccination to lower dementia risk—sometimes reporting up to 40% lower incidence.

    Read in full: High-dose flu shots inked to lower Alzheimer’s dementia risk in older adults

    Related: Could the shingles vaccine lower your risk of dementia?

    Take care!

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  • Aging Minds: Normal vs Abnormal Cognitive Decline

    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 a “senior moment” and having dementia are things that are quite distinct from one another; while we may very reasonably intend to fight every part of it, it’s good to know what’s “normal” as well as what is starting to look like progress into something more severe:

    Know the differences

    Cognitive abilities naturally decline with age, often beginning around 30 (yes, really—the first changes are mostly metabolic though, so this is far from set in stone). Commonly-noticed changes include:

    • slower thinking
    • difficulty multitasking
    • reduced attention
    • weaker memory.

    Over time, these changes have what is believed to be a two-way association (as in, each causes/worsens the other) with changes in brain structure, especially reduced hippocampal and frontal lobe volume.

    • Gradual cognitive changes are normal with age, whereas dementia involves a pathological decline affecting memory, problem-solving, and behavior.
    • Mild Cognitive Impairment (MCI) involves noticeable cognitive decline without disrupting daily life, while dementia affects everyday tasks like cooking or driving.
    • Dementia causes significant impairments, including motor challenges like falls or tremors, and dementia-induced cognitive decline symptoms include forgetfulness, getting lost, personality changes, and planning difficulties, often worsening with stress or illness.

    To best avoid these, consider: regular exercise, a nutritious diet, good quality sleep, social interaction, and mentally stimulating activities.

    Also, often forgotten (in terms of its relevance at least): managing cardiovascular health is very important too. We’ve said it before, and we’ll say it again: what’s good for your heart is good for your brain (since the former feeds the latter with oxygen and nutrients, and also takes away detritus that will otherwise build up in the brain).

    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 to read:

    Is It Dementia? Spot The Signs (Because None Of Us Are Immune) ← we go into more specific detail here

    Take care!

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  • With all this bird flu around, how safe are eggs, chicken or milk?

    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.

    Enzo Palombo, Swinburne University of Technology

    Recent outbreaks of bird flu – in US dairy herds, poultry farms in Australia and elsewhere, and isolated cases in humans – have raised the issue of food safety.

    So can the virus transfer from infected farm animals to contaminate milk, meat or eggs? How likely is this?

    And what do we need to think about to minimise our risk when shopping for or preparing food?

    AS Foodstudio/Shutterstock

    How safe is milk?

    Bird flu (or avian influenza) is a bird disease caused by specific types of influenza virus. But the virus can also infect cows. In the US, for instance, to date more than 80 dairy herds in at least nine states have been infected with the H5N1 version of the virus.

    Investigations are under way to confirm how this happened. But we do know infected birds can shed the virus in their saliva, nasal secretions and faeces. So bird flu can potentially contaminate animal-derived food products during processing and manufacturing.

    Indeed, fragments of bird flu genetic material (RNA) were found in cow’s milk from the dairy herds associated with infected US farmers.

    However, the spread of bird flu among cattle, and possibly to humans, is likely to have been caused through contact with contaminated milking equipment, not the milk itself.

    The test used to detect the virus in milk – which uses similar PCR technology to lab-based COVID tests – is also highly sensitive. This means it can detect very low levels of the bird flu RNA. But the test does not distinguish between live or inactivated virus, just that the RNA is present. So from this test alone, we cannot tell if the virus found in milk is infectious (and capable of infecting humans).

    Rows of milk bottles in supermarket fridge
    It’s best to stick with pasteurised milk. Amnixia/Shutterstock

    Does that mean milk is safe to drink and won’t transmit bird flu? Yes and no.

    In Australia, where bird flu has not been reported in dairy cattle, the answer is yes. It is safe to drink milk and milk products made from Australian milk.

    In the US, the answer depends on whether the milk is pasteurised. We know pasteurisation is a common and reliable method of destroying concerning microbes, including influenza virus. Like most viruses, influenza virus (including bird flu virus) is inactivated by heat.

    Although there is little direct research on whether pasteurisation inactivates H5N1 in milk, we can extrapolate from what we know about heat inactivation of H5N1 in chicken and eggs.

    So we can be confident there is no risk of bird flu transmission via pasteurised milk or milk products.

    However, it’s another matter for unpasteurised or “raw” US milk or milk products. A recent study showed mice fed raw milk contaminated with bird flu developed signs of illness. So to be on the safe side, it would be advisable to avoid raw milk products.

    How about chicken?

    Bird flu has caused sporadic outbreaks in wild birds and domestic poultry worldwide, including in Australia. In recent weeks, there have been three reported outbreaks in Victorian poultry farms (two with H7N3 bird flu, one with H7N9). There has been one reported outbreak in Western Australia (H9N2).

    The strains of bird flu identified in the Victorian and Western Australia outbreaks can cause human infection, although these are rare and typically result from close contact with infected live birds or contaminated environments.

    Therefore, the chance of bird flu transmission in chicken meat is remote.

    Nonetheless, it is timely to remind people to handle chicken meat with caution as many dangerous pathogens, such as Salmonella and Campylobacter, can be found on chicken carcasses.

    Always handle chicken meat carefully when shopping, transporting it home and storing it in the kitchen. For instance, make sure no meat juices cross-contaminate other items, consider using a cool bag when transporting meat, and refrigerate or freeze the meat within two hours.

    Avoid washing your chicken before cooking to prevent the spread of disease-causing microbes around the kitchen.

    Finally, cook chicken thoroughly as viruses (including bird flu) cannot survive cooking temperatures.

    Are eggs safe?

    The recent Australian outbreaks have occurred in egg-laying or mixed poultry flocks, so concerns have been raised about bird flu transmission via contaminated chicken eggs.

    Can flu viruses contaminate chicken eggs and potentially spread bird flu? It appears so. A report from 2007 said it was feasible for influenza viruses to enter through the eggshell. This is because influenza virus particles are smaller (100 nanometres) than the pores in eggshells (at least 200 nm).

    So viruses could enter eggs and be protected from cleaning procedures designed to remove microbes from the egg surface.

    Therefore, like the advice about milk and meat, cooking eggs is best.

    The US Food and Drug Administration recommends cooking poultry, eggs and other animal products to the proper temperature and preventing cross-contamination between raw and cooked food.

    In a nutshell

    If you consume pasteurised milk products and thoroughly cook your chicken and eggs, there is nothing to worry about as bird flu is inactivated by heat.

    The real fear is that the virus will evolve into highly pathogenic versions that can be transmitted from human to human.

    That scenario is much more frightening than any potential spread though food.

    Enzo Palombo, Professor of Microbiology, Swinburne University of Technology

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

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  • Mind Over Mood – by Dr. Dennis Greenberger & Dr. Christine Padesky

    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.

    Sometimes we’ve reviewed books about mental health, and said something to the effect of “however, no, it’s not just a book about CBT”. Well, this one is!

    Cognitive Behavioral Therapy (CBT) is a very useful tool—or rather, set of tools—for managing one’s own mental health. It’s not a cure-all and it has its limitations, but it’s also the industry gold standard for a reason (the reason is: it has a huge evidence-base for actually working).

    Its strengths are: managing mood disturbances that are related to automatic negative thoughts/beliefs, by applying the tools to see through the illusions presented by depression, anxiety, anger, shame, etc.

    This book is an introduction to CBT, guide to applying CBT in your life, and a workbook for then actually doing so. To this end, you’ll get the most out of the book if you do actually do the exercises.

    The style is comprehensive, with a lot of lengthy examples that were a little lengthy for this reviewer’s personal preferences, but the result is arguably a deeper dive into the potential applications for CBT than we might have got if the examples had been a few lines each for simplicity.

    Bottom line: if you’re comfortable that you already know how to use CBT to manage your moods, then you can skip this book. But if you’d like an “everything in one” explainer/guide/workbook, then this one is certainly worthy of consideration.

    Click here to check out Mind Over Mood, and manage yours!

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  • The Cold Truth About Respiratory Infections

    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.

    The Pathogens That Came In From The Cold

    Yesterday, we asked you about your climate-themed policy for avoiding respiratory infections, and got the above-depicted, below-described, set of answers:

    • About 46% of respondents said “Temperature has no bearing on infection risk”
    • About 31% of respondents said “It’s important to get plenty of cold, fresh air, as this kills/inactivates pathogens”
    • About 22% of respondents said “It’s important to stay warm to avoid getting colds, flu, etc”

    Some gave rationales, including…

    For “stay warm”:

    ❝Childhood lessons❞

    For “get cold, fresh air”:

    ❝I just feel that it’s healthy to get fresh air daily. Whether it kills germs, I don’t know❞

    For “temperature has no bearing”:

    ❝If climate issue affected respiratory infections, would people in the tropics suffer more than those in colder climates? Pollutants may affect respiratory infections, but I doubt just temperature would do so.❞

    So, what does the science say?

    It’s important to stay warm to avoid getting colds, flu, etc: True or False?

    False, simply. Cold weather does increase the infection risk, but for reasons that a hat and scarf won’t protect you from. More on this later, but for now, let’s lay to rest the idea that bodily chilling will promote infection by cold, flu, etc.

    In a small-ish but statistically significant study (n=180), it was found that…

    ❝There was no evidence that chilling caused any acute change in symptom scores❞

    Read more: Acute cooling of the feet and the onset of common cold symptoms

    Note: they do mention in their conclusion that chilling the feet “causes the onset of cold symptoms in about 10% of subjects who are chilled”, but the data does not support that conclusion, and the only clear indicator is that people who are more prone to colds generally, were more prone to getting a cold after a cold water footbath.

    In other words, people who were more prone to colds remained more prone to colds, just the same.

    It’s important to get plenty of cold, fresh air, as this kills/inactivates pathogens: True or False?

    Broadly False, though most pathogens do have an optimal operating temperature that (for obvious reasons) is around normal human body temperature.

    However, given that they don’t generally have to survive outside of a host body for long to get passed on, the fact that the pathogens may be a little sluggish in the great outdoors will not change the fact that they will be delighted by the climate in your respiratory tract as soon as you get back into the warm.

    With regard to the cold air not being a reliable killer/inactivator of pathogens, we call to the witness stand…

    Polar Bear Dies From Bird Flu As H5N1 Spreads Across Globe

    (it was found near Utqiagvik, one of the northernmost communities in Alaska)

    Because pathogens like human body temperature, raising the body temperature is a way to kill/inactivate them: True or False?

    True! Unfortunately, it’s also a way to kill us. Because we, too, cannot survive for long above our normal body temperature.

    So, for example, bundling up warmly and cranking up the heating won’t necessarily help, because:

    • if the temperature is comfortable for you, it’s comfortable for the pathogen
    • if the temperature is dangerous to the pathogen, it’s dangerous to you too

    This is why the fever response evolved, and/but why many people with fevers die anyway. It’s the body’s way of playing chicken with the pathogen, challenging “guess which of us can survive this for longer!”

    Temperature has no bearing on infection risk: True or False?

    True and/or False, circumstantially. This one’s a little complex, but let’s break it down to the essentials.

    • Temperature has no direct effect, for the reasons we outlined above
    • Temperature is often related to humidity, which does have an effect
    • Temperature does tend to influence human behavior (more time spent in open spaces with good ventilation vs more time spent in closed quarters with poor ventilation and/or recycled air), which has an obvious effect on transmission rates

    The first one we covered, and the third one is self-evident, so let’s look at the second one:

    Temperature is often related to humidity, which does have an effect

    When the environmental temperature is warmer, water droplets in the air will tend to be bigger, and thus drop to the ground much more quickly.

    When the environmental temperature is colder, water droplets in the air will tend to be smaller, and thus stay in the air for longer (along with any pathogens those water droplets may be carrying).

    Some papers on the impact of this:

    So whatever temperature you like to keep your environment, humidity is a protective factor against respiratory infections, and dry air is a risk factor.

    So, for example:

    • If the weather doesn’t suit having good ventilation, a humidifier is a good option
    • Being in an airplane is one of the worst places to be for this, outside of a hospital

    Don’t have a humidifier? Here’s an example product on Amazon, but by all means shop around.

    A crock pot with hot water in and the lid off is also a very workable workaround too

    Take care!

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  • Flax Seeds vs Pumpkin Seeds – 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 flax seeds to pumpkin seeds, we picked the flax.

    Why?

    Looking at the macros first, they are equal on protein, and flax seeds have a lot more fiber while pumpkin seeds have a lot more carbs. We’re going to prioritise fiber over carbs and call this a win for flax.

    In terms of vitamins, flax seeds have a lot more of vitamins B1, B2, B3, B5, B6, B7, B9, C, E, K, and choline, while pumpkin seeds have a tiny bit more vitamin A. An easy win for flax here.

    When it comes to minerals, flax has multiples more calcium, copper, iron, magnesium, manganese, phosphorus, and selenium, while pumpkin seeds have more zinc. Another win for flax.

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

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score? ← seeds count as plants!

    Enjoy!

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