Brazil Nuts vs Cashews – 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 Brazil nuts to cashews, we picked the cashews.
Why?
Looking at the macros first, Brazil nuts have more fat and fiber, while cashews have more carbs and protein. So, it really comes down to what you want to prioritize. We’d generally consider fiber the tie-breaker, making this category a subjective marginal win for Brazil nuts—and especially marginal since they are both low glycemic index foods in any case.
When it comes to vitamins, Brazil nuts have more of vitamins C, E, and choline, while cashews have more of vitamins B2, B3, B5, B6, B7, B9, and K, so while both are great, this category is a clear by-the-numbers win for cashews.
The category of minerals is an interesting one. Brazil nuts have more calcium, magnesium, phosphorus, and selenium, while cashews have more copper, iron, manganese, and zinc. That would be a 4:4 tie, but let’s take a closer look at those selenium levels:
- A cup of cashews contains 109% of the RDA of selenium. Your hair will be luscious and shiny.
- A cup of Brazil nuts contains 10,456% of the RDA of selenium. This is way past the point of selenium toxicity, and your (luscious, shiny) hair will fall out.
For this reason, it’s recommended to eat no more than 3–4 Brazil nuts per day.
We consider that a point against Brazil nuts.
Adding up the section makes for a win for cashews. Of course, enjoy Brazil nuts too if you will, but in careful moderation please!
Want to learn more?
You might like to read:
Why You Should Diversify Your Nuts
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Recommended
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
How to Use Topical Estrogen Cream For Aging Skin
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. Sam Ellis, dermatologist, explains:
Tackling the cause
Estrogen is important for very many aspects of health beyond the sexual aspects. When it comes to skin, a drop in estrogen (usually because of menopause) leads to changes like collagen loss, dryness, reduced elasticity, and slower wound healing. Applying estrogen creams to the skin can reverse these changes.
If your estrogen levels are already within normal pre-menopausal female ranges, by the way, there isn’t so much science to indicate its benefit when used topically. If you are already on systemic HRT (i.e., you take estrogen already to raise your blood estrogen levels and affect your body in its entirety), you may or may not gain extra benefits from the topical cream, depending on factors such as your estrogen dose, your route of administration, your cardiovascular health, and other factors.
For those with lower estrogen and not currently on HRT, you may be wondering: can topical estrogen cream affect systemic estrogen levels? And the answer is that it mostly depends on the dose. In other words: it’s definitely possible, but for most people it’s unlikely.
As ever, if thinking of taking up any hormonal treatment, do consult an endocrinologist and/or gynecologist, and if you have an increased breast cancer risk (for example genetically or prior history), then an oncologist too, just to be safe.
That sounds like a lot of scary things, but mostly it’s just to be on the safe side. The dose of estrogen is very low in topical creams, and even then, only a tiny amount is used per day.
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:
- “Why Does It Hurt When I Have Sex?” (And What To Do About It) ← because topical estrogen is not just for your face! Yes, you can use it down there too and it’s commonly prescribed for exactly this use.
- Hormones & Health, Beyond The Obvious
- The Hormone Therapy That Reduces Breast Cancer Risk & More
Take care!
Share This Post
-
What’s the difference between wholemeal and wholegrain bread? Not a whole lot
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 head to the shops to buy bread, you’ll face a variety of different options.
But it can be hard to work out the difference between all the types on sale.
For instance, you might have a vague idea that wholemeal or wholegrain bread is healthy. But what’s the difference?
Here’s what we know and what this means for shoppers in Australia and New Zealand.
Phish Photography/Shutterstock Let’s start with wholemeal bread
According to Australian and New Zealand food standards, wholemeal bread is made from flour containing all parts of the original grain (endosperm, germ and bran) in their original proportions.
Because it contains all parts of the grain, wholemeal bread is typically darker in colour and slightly more brown than white bread, which is made using only the endosperm.
Wholemeal flour is made from all parts of the grain. Rerikh/Shutterstock How about wholegrain bread?
Australian and New Zealand food standards define wholegrain bread as something that contains either the intact grain (for instance, visible grains) or is made from processed grains (flour) where all the parts of the grain are present in their original proportions.
That last part may sound familiar. That’s because wholegrain is an umbrella term that encompasses both bread made with intact grains and bread made with wholemeal flour. In other words, wholemeal bread is a type of wholegrain bread, just like an apple is a type of fruit.
Don’t be confused by labels such as “with added grains”, “grainy” or “multigrain”. Australian and New Zealand food standards don’t define these so manufacturers can legally add a small amount of intact grains to white bread to make the product appear healthier. This doesn’t necessarily make these products wholegrain breads.
So unless a product is specifically called wholegrain bread, wholemeal bread or indicates it “contains whole grain”, it is likely to be made from more refined ingredients.
Which one’s healthier?
So when thinking about which bread to choose, both wholemeal and wholegrain breads are rich in beneficial compounds including nutrients and fibre, more so than breads made from further-refined flour, such as white bread.
The presence of these compounds is what makes eating wholegrains (including wholemeal bread) beneficial for our overall health. Research has also shown eating wholegrains helps reduce the risk of common chronic diseases, such as heart disease.
The table below gives us a closer look at the nutritional composition of these breads, and shows some slight differences.
Wholegrain bread is slightly higher in fibre, protein, niacin (vitamin B3), iron, zinc, phosphorus and magnesium than wholemeal bread. But wholegrain bread is lower in carbohydrates, thiamin (vitamin B1) and folate (vitamin B9).
However the differences are relatively small when considering how these contribute to your overall dietary intake.
Which one should I buy?
Next time you’re shopping, look for a wholegrain bread (one made from wholemeal flour that has intact grains and seeds throughout) as your number one choice for fibre and protein, and to support overall health.
If you can’t find wholegrain bread, wholemeal bread comes in a very close second.
Wholegrain and wholemeal bread tend to cost the same, but both tend to be more expensive than white bread.
Margaret Murray, Senior Lecturer, Nutrition, Swinburne University of Technology
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Share This Post
-
90% Of People Skip This Essential Exercise—Are You One Of Them?
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.
Single-leg strengthening is essential for joint health at any age (unless you want to bunny-hop up and down the stairs with both feet at once, for example), yet many people overlook it. This neglect often leads to pain, stiffness, and a higher risk of injury.
Dr. Alyssa Kuhn, arthritis specialist, explains how to do it:
On the rise
In this video, different exercise variations—beginner, intermediate, and advanced—are presented to help you build strength at your own pace:
Beginner: start by using a chair, adding a cushion for support if needed. Sit at the edge and position one foot slightly in front of the other in a staggered stance. Stand up and sit down in a controlled manner, allowing the back leg to bear more weight and work harder than the front leg. Do 8–10 repetitions per side and pay attention to whether one side feels weaker. To build strength, incorporate this movement into daily activities, such as standing up from the couch. Master this variation before progressing, to avoid knee injury.
Intermediate: to make the exercise more challenging, you can either use a lower chair, or extend your front foot further out, shifting more weight to your back leg. Only modify one variable at a time to maintain control. Do 8–10 repetitions per side, ensuring proper form. A common mistake is allowing the back knee to move inward, which can cause knee stress. To prevent this, use a mirror to check your form and keep the knee and ankle aligned during movement.
Advanced: when you’re ready, extend your front leg completely with the heel on the ground and toes up, removing its stability and forcing the back leg to work even harder. Maintain controlled movement while keeping your knee and ankle aligned. Repeat the exercise on both sides, focusing extra effort on the weaker leg to build balanced strength.
For more on each of these, plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
The Secret To Better Squats: Foot, Knee, & Ankle Mobility
Take care!
Share This Post
Related Posts
-
State of Slim – by Dr. James Hill & Dr. Holly Wyatt
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 premise of this book is “people in Colorado are on average the slimmest in the US”, and sets about establishing why, and then doing what Coloradans are doing. As per the subtitle (drop 20 pounds in 8 weeks), this is a weight loss book and does assume that you want to lose weight—specifically, to lose fat. So if that’s not your goal, you can skip this one already.
The authors explain, as many diet and not-diet-but-diet-adjacent book authors do, that this is not a diet—and then do refer to it as the Colorado Diet throughout. So… Is it a diet?
The answer is a clear “yes, but”—and the caveat is “yes, but also some associated lifestyle practices”.
The diet component is basically a very low-carb diet to start with (with the day’s ration of carbs being a small amount of oats and whatever you can get from some non-starchy vegetables such as greens, tomatoes, etc), and then reintroducing more carbohydrate centric foods one by one, stopping after whole grains. If you are vegan or vegetarian, you can also skip this one already, because this advises eating six animal protein centric meals per day.
The non-diet components are very general healthy-living advices mixed in with popular “diet culture” advices, such as practice mindful eating, don’t eat after 8pm, exercise more, use small plates, enjoy yourself, pre-portion your snacks, don’t drink your calories, get 8 hours sleep, weigh all your food, etc.
Bottom line: this is a very mixed bag, even to the point of being a little chaotic. It gives sometimes contradictory advice, and/but this results in a very “something for everyone” cafeteria approach to dieting. The best recommendation we can give for this book is “it has very many ideas for you to try and see if they work for you”.
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:
-
Ozempic Helps People Walk Further
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.
There’s often a catch-22 when it comes to exercise: it’s important for good health, and/but people with ill health usually cannot exercise much.
A recent (published today, at time of writing, the 29th of March 2025, never let it be said we don’t bring you the very most up-to-date health science!) study by Dr. Neda Rasouli et al. has shown there is a possible way through that catch-22, depending on the nature of the illness.
This study followed 792 people across 112 outpatient clinical trial sites in 20 countries in North America, Asia, and Europe, with type 2 diabetes and peripheral artery disease.
What they found
Patients taking semaglutide (specifically, 1mg Ozempic) enjoyed a 21% median increase in walking distance, as well as some bonus benefits, namely:
- Weight reduction: the semaglutide group saw a greater reduction in body weight (–4.1 kg; P < 0 .0001)
- HbA1c levels: semaglutide lowered HbA1c by 1 percentage point (P < 0.0001)
- Blood pressure: systolic blood pressure decreased by 3.2 mmHg (P = 0.0042)
You may be wondering what that “P =” means: it’s the probability of this occurring by random chance, on a scale from zero (impossible outcome) to 1 (unavoidable outcome).
For example:
“We hypothesized that singing the happy birthday song before tossing a coin would result in it landing on heads. We sang the happy birthday song and tossed the coin; it landed on heads (P = 0.5)”
In science, generally speaking anything with a probability of under 0.05 (expressed as: “P < 0.05”) is considered a statistically significant result.
All this to say, the cited figures of, for example, P < 0.0001, are very significant indeed.
On which note, that 21% median increase in walking distance? P < 0.0004.
As for side effects? Serious adverse events related to the drug occurred in 1% of the semaglutide group vs 2% in the placebo group. So, that seems quite safe indeed.
You can find the paper itself here:
Want to learn more?
Check out:
- The Doctor Who Wants Us To Exercise Less, & Move More
- Walking… Better.
- 5 Ways To Naturally Boost The “Ozempic Effect”
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:
-
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!
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:
