Broccoli vs Cabbage – Which is Healthier?
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Our Verdict
When comparing broccoli to cabbage, we picked the broccoli.
Why?
Here we go once again pitting two different cultivars of the same species (Brassica oleracea) against each other, and/but once again, there is one that comes out as nutritionally best.
In terms of macros, broccoli has more protein, carbs, and fiber, while they are both low glycemic index foods. The differences are small though, so it’s fairest to call this category a tie.
When it comes to vitamins, broccoli has more of vitamins A, B1, B2, B3, B5, B6, B7, B9, C, E, K, and choline, while cabbage is not higher in any vitamins. It should be noted that cabbage is still good for these, especially vitamins C and K, but broccoli is simply better.
In the category of minerals, broccoli has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while cabbage is not higher in any minerals. Again though, cabbage is still good, especially in calcium, iron, and manganese, but again, broccoli is simply better.
Of course, enjoy either or both! But if you want the nutritionally densest option, it’s broccoli.
Want to learn more?
You might like to read:
What’s Your Plant Diversity Score?
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A Fresh Take On Hypothyroidism
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The Three Rs To Boost Thyroid-Related Energy Levels
This is Dr. Izabella Wentz. She’s a doctor of pharmacology, and after her own diagnosis with Hashimoto’s thyroiditis, she has taken it up as her personal goal to educate others on managing hypothyroidism.
Dr. Wentz is also trained in functional medicine through The Institute for Functional Medicine, Kalish Functional Medicine, and the American Academy of Anti-Aging Medicine. She is a Fellow of the American Society of Consultant Pharmacists, and holds certifications in Medication Therapy Management as well as Advanced Diabetes Care through the American Pharmacists Association. In 2013, she received the Excellence in Innovation Award from the Illinois Pharmacists Association.
Dr. Wentz’s mission
Dr. Wentz was disenchanted by the general medical response to hypothyroidism in three main ways. She tells us:
- Thyroid patients are not diagnosed appropriately.
- For this, she criticises over-reliance on TSH tests that aren’t a reliable marker of thyroid function, especially if you have Hashimoto’s.
- Patients should be better optimized on their medications.
- For this, she criticizes many prescribed drugs that are actually pro-drugs*, that don’t get converted adequately if you have an underactive thyroid.
- Lifestyle interventions are often ignored by mainstream medicine.
- Medicines are great; they truly are. But medicating without adjusting lifestyle can be like painting over the cracks in a crumbling building.
*a “pro-drug” is what it’s called when the drug we take is not the actual drug the body needs, but is a precursor that will get converted to that actual drug we need, inside our body—usually by the liver, but not always. An example in this case is T4, which by definition is a pro-drug and won’t always get correctly converted to the T3 that a thyroid patient needs.
Well that does indeed sound worthy of criticism. But what does she advise instead?
First, she recommends a different diagnostic tool
Instead of (or at least, in addition to) TSH tests, she advises to ask for TPO tests (thyroid peroxidase), and a test for Tg antibodies (thyroglobulin). She says these are elevated for many years before a change in TSH is seen.
Next, identify the root cause and triggers
These can differ from person to person, but in countries that add iodine to salt, that’s often a big factor. And while gluten may or may not be a factor, there’s a strong correlation between celiac disease and Hashimoto’s disease, so it is worth checking too. Same goes for lactose.
By “checking”, here we mean testing eliminating it and seeing whether it makes a difference to energy levels—this can be slow, though, so give it time! It is best to do this under the guidance of a specialist if you can, of course.
Next, get to work on repairing your insides.
Remember we said “this can be slow”? It’s because your insides won’t necessarily bounce back immediately from whatever they’ve been suffering from for what’s likely many years. But, better late than never, and the time will pass anyway, so might as well get going on it.
For this, she recommends a gut-healthy diet with specific dietary interventions for hypothyroidism. Rather than repeat ourselves unduly here, we’ll link to a couple of previous articles of ours, as her recommendations match these:
She also recommends regular blood testing to see if you need supplementary TSH, TPO antibodies, and T3 and T4 hormones—as well as vitamin B12.
Short version
After diagnosis, she recommends the three Rs:
- Remove the causes and triggers of your hypothyroidism, so far as possible
- Repair the damage caused to your body, especially your gut
- Replace the thyroid hormones and related things in which your body has become deficient
Learn more
If you’d like to learn more about this, she offers a resource page, with resources ranging from on-screen information, to books you can get, to links to hook you up with blood tests if you need them, as well as recommended supplements to consider.
She also has a blog, which has an interesting relevant article added weekly.
Enjoy, and take care of yourself!
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- Thyroid patients are not diagnosed appropriately.
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Common Hospital Blood Pressure Mistake (Don’t Let This Happen To You Or A Loved One)
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There’s a major issue in healthcare, Dr. Suneel Dhand tells us, pertaining to the overtreatment of hypertension in hospitals. Here’s how to watch out for it and know when to question it:
Under pressure
When patients, particularly from older generations, are admitted to the hospital, their blood pressure often fluctuates due to illness, dehydration, and other factors. Despite this, they are often continued on their usual blood pressure medications, which can lead to dangerously low blood pressure.
Why does this happen? The problem arises from rigid protocols that dictate stopping blood pressure medication only if systolic pressure is below a certain threshold, often 100. However, Dr. Dhand argues that 100 is already low*, and administering medication when blood pressure is close to this can cause it to drop dangerously lower
*10almonds note: low for an adult, anyway, and especially for an older adult. To be clear: it’s not a bad thing! That is the average systolic blood pressure of a healthy teenager and it’s usually the opposite of a problem if we have that when older (indeed, this very healthy writer’s blood pressure averages 100/70, and suffice it to say, it’s been a long time since I was a teenager). But it does mean that we definitely don’t want to take medications to artificially lower it from there.
Low blood pressure from overtreatment can lead to severe consequences, requiring emergency interventions to stabilize the patient.
Dr. Dhand’s advice for patients and families is:
- Ensure medication accuracy: make sure the medical team knows the correct blood pressure medications and dosages for you or your loved one.
- Monitor vital signs: actively check blood pressure readings, especially if they are in the low 100s or even 110s, and discuss any medication concerns with the medical team.
- Watch for symptoms of low blood pressure: be alert for symptoms like dizziness or weakness, which could indicate dangerously low blood pressure.
For more on all of this, enjoy:
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Want to learn more?
You might also like to read:
The Insider’s Guide To Making Hospital As Comfortable As Possible
Take care!
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Cows’ Milk, Bird Flu, & You
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When it comes to dairy products, generally speaking, fermented ones (such as most cheeses and yogurts) are considered healthy in moderation, and unfermented ones have their pros and cons that can be argued and quibbled “until the cows come home”. We gave a broad overview, here:
Furthermore, you may recall that there’s some controversy/dissent about when human babies can have cows’ milk:
When can my baby drink cow’s milk? It’s sooner than you think
So, what about bird flu now?
Earlier this year, the information from the dairy industry was that it was nothing to be worried about for the time being:
Bird Flu Is Bad for Poultry and Dairy Cows. It’s Not a Dire Threat for Most of Us — Yet.
More recently, the latest science has found:
❝We found a first-order decay rate constant of −2.05 day–1 equivalent to a T99 of 2.3 days. Viral RNA remained detectable for at least 57 days with no degradation. Pasteurization (63 °C for 30 min) reduced infectious virus to undetectable levels and reduced viral RNA concentrations, but reduction was less than 1 log10.
The prolonged persistence of viral RNA in both raw and pasteurized milk has implications for food safety assessments and environmental surveillance❞
You can find the study here:
Infectivity and Persistence of Influenza A Virus in Raw Milk
In short: raw milk keeps the infectious virus; pasteurization appears to render it uninfectious, though viral RNA remains present.
This is relevant, because of the bird flu virus being found in milk:
World Health Organization | H5N1 strain of bird flu found in milk
To this end, a moratorium has been placed on the sale of raw milk, first by the California Dept of Public Health (following an outbreak in California):
California halts sales of raw milk due to bird flu virus contamination
And then, functionally, by the USDA, though rather than an outright ban, it’s requiring testing for the virus:
USDA orders testing of milk supply for presence of bird flu virus
So, is pasteurized milk safe?
The official answer to this, per the FDA, is… Honestly, a lot of hand-wringing and shrugging. What we do know is:
- the bird flu virus has been found in pasteurized milk too
- the test for this is very sensitive, and has the extra strength/weakness that viral fragments will flag it as a positive
- it is assumed that the virus was inactivated by the pasteurization process
- it could, however, have been the entire virus, the test simply does not tell us which
In the FDA’s own words:
❝The pasteurization process has served public health well for more than 100 years. Even if the virus is detected in raw milk, pasteurization is generally expected to eliminate pathogens to a level that does not pose a risk to consumer health❞
So, there we have it: the FDA does not have a reassurance exactly, but it does have a general expectation.
Source: US Officials: Bird flu viral fragments found in pasteurized milk
Want to know more?
You might like this mythbusting edition we did a little while back:
Pasteurization: What It Does And Doesn’t Do ← this is about its effect on risks and nutrients
Take care!
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Yoga Teacher: “If I wanted to get flexible in 2025, here’s what I’d do”
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Progress in flexibility isn’t about doing more but doing it smarter:
Step by step
First, we need a good foundation. Create three routines focusing on different areas of the body, namely:
- Hips & hamstrings
- Shoulders & spine
- Wrists, ankles, & neck
Alternate these on a daily basis (e.g. Mon = 1, Tue = 2, Wed = 3, Thu = 1, Fri = 2, Sat = 3, Sun = 1, Mon = 2, Tue = 3, and so on), doing just 10 minutes per day and focusing on consistency.
Next, we will want to identify problem areas (likely they will identify themselves, i.e. a particular stretch will be harder than others). Use “focus sessions” twice a week (20–30 minutes) to address these spots. While you’re at it, incorporate techniques like active stretches, weighted stretches, and resistance bands to improve strength and range of motion.
Because commitment is important, schedule flexibility sessions like important meetings and set calendar alerts. Focus on consistency rather than perfection.
To help keep you going, remember that flexibility improvements are less obvious than other fitness goals. Take photos every couple of weeks (e.g. forward fold, low lunge, shoulder stretch). Visual proof of progress can motivate you to keep going.
For more on all of this, plus suggested specific stretches for those routines, enjoy:
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Want to learn more?
You might also like:
Getting Flexible, Starting As An Adult: How Long Does It Really Take?
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Jackfruit vs Durian – Which is Healthier?
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Our Verdict
When comparing jackfruit to durian, we picked the durian.
Why?
Durian may look and smell like it has come directly from Hell, but there’s a lot of goodness in there!
First, let’s talk macros: jackfruit and durian are both unusually high in protein, for fruits. That said, jackfruit does have slightly more protein—but durian has more than 2x the fiber, for only slightly more carbs, so we call this section a win for durian.
Like most fruits, these two are an abundance source of vitamins; jackfruit has more of vitamins A and E, while durian has more of vitamins B1, B2, B3, B9, and C. Another win for durian.
When it comes to minerals, jackfruit has more calcium, while durian has more copper, iron, manganese, phosphorus, and zinc. We don’t usually measure this one as there’s not much in most foods (unless added in artificially), but durian is also high in sulfur, specifically in “volatile sulfur compounds”, which account for some of its smell, and are—notwithstanding the alarming name—harmless. In any case, mineral content is another win for durian.
These three things add up to one big win for durian.
There is one thing to watch out for, though: durian inhibits aldehyde dehydrogenase, which the body uses to metabolize alcohol. So, we recommend you don’t drink-and-durian, as it can increase the risk of alcohol poisoning, and even if alcohol consumption is moderate, it’ll simply stay in your system for longer, doing more damage while it’s there. Of course, it is best to simply avoid drinking alcohol regardless, durian or no durian, but the above is good to know for those who do imbibe.
A final word on durians: if you haven’t had it before, or had it and it was terrible, then know: much like a banana or an avocado, durian has a rather brief “ideal ripeness” phase for eating. It should be of moderate firmness; neither tough nor squishy. It should not have discolored spikes, nor should it have little holes in, nor be leaking fluid, and it should not smell of sweat and vinegar, although it should smell like sulfurous eggs, onions, and cheese. Basically, if it smells like a cheese-and-onion omelette made in Hell, it’s probably good. If it smells like something that died and then was kept warm in someone’s armpit for a day, it’s probably not. The best way to have a good first experience with a durian is to enjoy one with someone who knows and enjoys durians, as they will be able to pick one that’s right, and will know if it’s not (durian-sellers may not necessarily have your best interests at heart, and may seek to palm off over-ripe durians on people who don’t know better).
Enjoy!
Want to learn more?
You might like to read:
What’s Your Plant Diversity Score?
Take care!
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Behaving During the Holidays
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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
❝It’s hard to “behave” when it comes to holiday indulging…I’m on a low sodium, sugar restricted regimen from my doctor. Trying to get interested in bell peppers as a snack…wish me luck!❞
Good luck! Other low sodium, low sugar snacks include:
- Nuts! Unsalted, of course. We’re biased towards almonds 😉
- Mixed nuts are an especially healthy way to snack, though (assuming you don’t have an allergy, obviously)
- Air-popped popcorn (you can season it, just not with salt/sugar!)
- Fruit (but not fruit juice; it has to be in solid form)
- Peas (not a classic snack food, we know, but they can be enjoyed many ways)
- Seriously, try them frozen or raw! Frozen/raw peas are a great sweet snack.
- Chickpeas are great dried/roasted, by the way, and give much of the same pleasure as a salty snack without being salty! Obviously, this means cooking them without salt, but that’s fine, or if using tinned, choose “in water” rather than “in brine”
- Hummus is also a great healthy snack (check the ingredients for salt if not making it yourself, though) and can be enjoyed as a dip using raw vegetables (celery, carrot sticks, cruciferous vegetables, whatever you prefer)
Enjoy!
Don’t Forget…
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- Nuts! Unsalted, of course. We’re biased towards almonds 😉
