Canned Tuna vs Canned Sardines – Which is Healthier?

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Our Verdict

When comparing canned tuna to canned sardines, we picked the sardines.

Why?

This comparison is unfair, but practical—because both are sold next to each other in the supermarket and often used for similar things.

It’s unfair because in a can of tuna, there is tuna meat, whereas in a can of sardines, there is sardine meat, skin, and bones.

Consequently, sardines outperform tuna in almost everything, because a lot of nutrients are in the skin and bones.

To be completely unambiguous:

Sardines have more vitamins and minerals by far (special shout-out to calcium, of which sardines contain 6000% more), and more choline (which is sometimes reckoned as a vitamin, sometimes not).

Tuna does have marginally more protein, and less fat. If you are trying to limit your cholesterol intake, then that could be an argument for choosing tuna over sardines.

All in all: the sardines are more nutrient dense by far, are good sources of vitamins and minerals that tuna contains less of (and in many cases only trace amounts of), and for most people this will more than offset the difference in cholesterol, especially if having not more than one can per day.

About that skin and bones…

That’s where the real benefit for your joints lies, by the way!

See: We Are Such Stuff As Fish Are Made Of

Enjoy!

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  • Breast Milk’s Benefits That Are (So Far) Not Replicable

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    Simply The Breast 🎶

    In Wednesday’s newsletter, we asked you for your opinion on breast vs formula milk (for babies!), and got the above-depicted, below-described, set of responses:

    • 80% said “Breast is best, as the slogan goes, and should be first choice”
    • 20% said “They both have their strengths and weaknesses; use whatever”
    • 0% said “Formula is formulated to be best, and should be first choice”

    That’s the first time we’ve ever had a possible poll option come back with zero votes whatsoever! It seems this topic is relatively uncontentious amongst our readership, so we’ll keep things brief today, but there is still a little mythbusting to be done.

    So, what does the science say?

    [Breast milk should be the first choice] at least for the few few weeks and months for the benefit of baby’s health as breast milk has protective factors formula does not: True or False?

    True! The wording here was taken from one of our readers’ responses, by the way (thank you, Robin). There are a good number of those protective factors, the most well-known of which is passing on immune cells and cell-like things; in other words, immune-related information being passed from parent* to child.

    *usually the mother, though in principle it could be someone else and in practice sometimes it is; the only real requirements are that the other person be healthy, lactating, and willing.

    As for immune benefits, see for example:

    Perspectives on Immunoglobulins in Colostrum and Milk

    And for that matter, also:

    Colostrum is required for the postnatal ontogeny of small intestine innate lymphoid type 2 cells and successful anti-helminth defences

    (Colostrum is simply the milk that is produced for a short period after giving birth; the composition of milk will tend to change later)

    In any case, immunoglobulin A is a very important component in breast milk (colostrum and later), as well as lactoferrin (has an important antimicrobial effect and is good for the newborn’s gut), and a plethora of cytokines:

    Cytokines in Human Milk

    As for that about the gut, lactoferrin isn’t the only breast milk component that benefits this, by far, and there’s a lot that can’t be replicated yet:

    Human Breast Milk and the Gastrointestinal Innate Immune System

    As long as your infant/child is nutritiously fed, it shouldn’t matter if it comes from breast or formula: True or False?

    False! Formula milk will not convey those immune benefits.

    This doesn’t mean that formula-feeding is neglectful; as several people who commented mentioned*, there are many reasons a person may not be able to breastfeed, and they certainly should not be shamed for that.

    *(including the reader whose words we borrowed for this True/False item; the words we quoted above were prefaced with: “Not everyone is able to breastfeed for many different reasons”)

    But, while formula milk is a very good second choice, and absolutely a respectable choice if breast milk isn’t an option (or an acceptable option) for whatever reason, it still does not convey all the health benefits of breast milk—yet! The day may come when they’ll find a way to replicate the immune benefits, but today is not that day.

    They both have their strengths and weaknesses: True or False?

    True! But formula’s strengths are only in the category of convenience and sometimes necessity—formula conveys no health benefits that breast milk could not do better, if available.

    For many babies, formula means they get to eat, when without it they would starve due to non-availability of breast milk. That’s a pretty important role!

    Note also: this is a health science publication, not a philosophical publication, but we’d be remiss not to mention one thing; let’s bring it in under the umbrella of sociology:

    The right to bodily autonomy continues to be the right to bodily autonomy even if somebody else wants/needs something from your body.

    Therefore, while there are indeed many good reasons for not being able to breastfeed, or even just not being safely* able to breastfeed, it is at the very least this writer’s opinion that nobody should be pressed to give their reason for not breastfeeding; “no” is already a sufficient answer.

    *Writer’s example re safety: when I was born, my mother was on such drugs that it would have been a very bad idea for her to breastfeed me. There are plenty of other possible reasons why it might be unsafe for someone one way or another, but “on drugs that have a clear ‘do not take while pregnant or nursing’ warning” is a relatively common one.

    All that said, for those who are willing and safely able, the science is clear: breast is best.

    Want to read more?

    The World Health Organization has a wealth of information (including explanations of its recommendations of, where possible, exclusive breastfeeding for the first 6 months, ideally continuing some breastfeeding for the first 2 years), here:

    World Health Organization | Breastfeeding

    Take care!

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  • Does intermittent fasting increase or decrease our risk of cancer?

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    Research over the years has suggested intermittent fasting has the potential to improve our health and reduce the likelihood of developing cancer.

    So what should we make of a new study in mice suggesting fasting increases the risk of cancer?

    Stock-Asso/Shutterstock

    What is intermittent fasting?

    Intermittent fasting means switching between times of eating and not eating. Unlike traditional diets that focus on what to eat, this approach focuses on when to eat.

    There are lots of commonly used intermittent fasting schedules. The 16/8 plan means you only eat within an eight-hour window, then fast for the remaining 16 hours. Another popular option is the 5:2 diet, where you eat normally for five days then restrict calories for two days.

    In Australia, poor diet contributes to 7% of all cases of disease, including coronary heart disease, stroke, type 2 diabetes, and cancers of the bowel and lung. Globally, poor diet is linked to 22% of deaths in adults over the age of 25.

    Intermittent fasting has gained a lot of attention in recent years for its potential health benefits. Fasting influences metabolism, which is how your body processes food and energy. It can affect how the body absorbs nutrients from food and burns energy from sugar and fat.

    What did the new study find?

    The new study, published in Nature, found when mice ate again after fasting, their gut stem cells, which help repair the intestine, became more active. The stem cells were better at regenerating compared with those of mice who were either totally fasting or eating normally.

    This suggests the body might be better at healing itself when eating after fasting.

    However, this could also have a downside. If there are genetic mutations present, the burst of stem cell-driven regeneration after eating again might make it easier for cancer to develop.

    Polyamines – small molecules important for cell growth – drive this regeneration after refeeding. These polyamines can be produced by the body, influenced by diet, or come from gut bacteria.

    The findings suggest that while fasting and refeeding can improve stem cell function and regeneration, there might be a tradeoff with an increased risk of cancer, especially if fasting and refeeding cycles are repeated over time.

    While this has been shown in mice, the link between intermittent fasting and cancer risk in humans is more complicated and not yet fully understood.

    What has other research found?

    Studies in animals have found intermittent fasting can help with weight loss, improve blood pressure and blood sugar levels, and subsequently reduce the risks of diabetes and heart disease.

    Research in humans suggests intermittent fasting can reduce body weight, improve metabolic health, reduce inflammation, and enhance cellular repair processes, which remove damaged cells that could potentially turn cancerous.

    However, other studies warn that the benefits of intermittent fasting are the same as what can be achieved through calorie restriction, and that there isn’t enough evidence to confirm it reduces cancer risk in humans.

    What about in people with cancer?

    In studies of people who have cancer, fasting has been reported to protect against the side effects of chemotherapy and improve the effectiveness of cancer treatments, while decreasing damage to healthy cells.

    Prolonged fasting in some patients who have cancer has been shown to be safe and may potentially be able to decrease tumour growth.

    On the other hand, some experts advise caution. Studies in mice show intermittent fasting could weaken the immune system and make the body less able to fight infection, potentially leading to worse health outcomes in people who are unwell. However, there is currently no evidence that fasting increases the risk of bacterial infections in humans.

    So is it OK to try intermittent fasting?

    The current view on intermittent fasting is that it can be beneficial, but experts agree more research is needed. Short-term benefits such as weight loss and better overall health are well supported. But we don’t fully understand the long-term effects, especially when it comes to cancer risk and other immune-related issues.

    Since there are many different methods of intermittent fasting and people react to them differently, it’s hard to give advice that works for everyone. And because most people who participated in the studies were overweight, or had diabetes or other health problems, we don’t know how the results apply to the broader population.

    For healthy people, intermittent fasting is generally considered safe. But it’s not suitable for everyone, particularly those with certain medical conditions, pregnant or breastfeeding women, and people with a history of eating disorders. So consult your health-care provider before starting any fasting program.

    Amali Cooray, PhD Candidate in Genetic Engineering and Cancer, WEHI (Walter and Eliza Hall Institute of Medical Research)

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

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  • Pistachios vs Brazil Nuts – 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 pistachios to Brazil nuts, we picked the pistachios.

    Why?

    In terms of macros, pistachios have more protein, carbs, and fiber, while Brazil nuts have more fat. The fats are mostly healthy, although it is worth noting that Brazil nuts have not only more total saturated fat, but also more saturated fat proportionally to total fats. All in all, Brazil nuts’ macro balance isn’t bad, but we say pistachios have it better.

    When it comes to vitamins, pistachios have a lot more of vitamins A, B1, B2, B3, B5, B6, B7, B9, and C, while Brazil nuts have more vitamin E. An easy win for pistachios here.

    In the category of minerals, it gets interesting: pistachios have more iron and potassium, while Brazil nuts have more calcium, copper, magnesium, phosphorus, selenium, and zinc. Sounds great, but… About that selenium:

    • A cup of cashews contains 38% of the RDA of selenium. This will go towards helping your hair be luscious and shiny (also important for energy conversion).
    • 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 sections gives us an overall win for pistachios. 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!

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    Q&A with the 10almonds Team

    Q: I really loved the information about macular degeneration! I was wondering if you have any other advice about looking after eye health?

    A: We may well do a full feature on it sometime! Meanwhile, some top tips include:

    • Eat your greens (as you know from this last Tuesday’s edition of 10almonds)!
    • Exercise! Generally. We’re not talking about eye exercises here, we’re talking about exercises that will support:
      • Healthy heart rate
      • Healthy blood pressure
      • Healthy blood oxygenation
      • Healthy blood sugar levels
      • Healthy blood flow in general (so keep hydrated too! There’s a reason phlebotomists ask you to be well-hydrated before they take blood)

    Eye health is a good indicator for a lot of other things, and that’s because whether or not the eyes are the window to your soul, they’re definitely the window to what your blood’s like, and that affects (and is affected by) so many other things.

    • On that note, don’t smoke!
    • Protect your eyes physically, too. This means:
      • UV-blocking sunglasses when appropriate
      • Protective eye-wear when appropriate

    You think safety glasses are for laboratories and construction sites, then you go and do comparable tasks in your home? Your eyes are just as damageable in your kitchen or garden as they would be in a lab or workshop.

    Some bits and bobs that can help:

    • Safety sunglasses! Because a thing can do two jobs (useful in the garden now the days are brightening up!)
    • Pulse oximeter! Check your own heart rate, pulse strength, and blood oxygenation at home!
    • Blood pressure monitor! Because it’s so important for a lot of things and you really should have one.

    Don’t Forget…

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  • Shoe Wear Patterns: What They Mean, Why It Matters, & How To Fix It

    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 look under your shoes, do you notice how the tread is worn more in some places than others? Specific patterns of shoe wear correspond to how our body applies force, weight, and rotational movement. This reveals how we move, and uneven wear can indicate problematic movement dynamics.

    The clues in your shoes

    Common shoe wear patterns include:

    • Diagonal wear on the outside of the heel: caused by foot angle, leg position, and instability, leading to joint stress.
    • Rotational wear at specific points: due to internal or external rotation, often originating from the hip, pelvis, or torso.
    • Wear above the big toe: caused by excessive toe lifting, often associated with a “lighter” or kicking leg.

    Fixing movement issues to prevent wear involves correcting posture, improving balance, and adjusting how the legs land during walking/running.

    Key fixes include:

    • Aligning the center of gravity properly to prevent leg overcompensation.
    • Ensuring feet land under the hips and not far in front.
    • Stabilizing the torso to avoid unnecessary rotation.
    • Engaging the glutes effectively to reduce hip flexor dominance and improve leg mechanics.
    • Maintaining even weight distribution on both legs to prevent excessive lifting or twisting.

    Posture and walking mechanics are vital to reducing uneven wear, but meaningful, lasting change takes time and focused effort, to build new habits.

    For more on all 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:

    Steps For Keeping Your Feet A Healthy Foundation

    Take care!

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  • New California Laws Target Medical Debt, AI Care Decisions, Detention Centers

    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.

    SACRAMENTO, Calif. — As the nation braces for potential policy shifts under President-elect Donald Trump’s “Make America Healthy Again” mantra, the nation’s most populous state and largest health care market is preparing for a few changes of its own.

    With supermajorities in both houses, Democrats in the California Legislature passed — and Democratic Gov. Gavin Newsom signed — laws taking effect this year that will erase medical debt from credit reports, allow public health officials to inspect immigrant detention centers, and require health insurance companies to cover fertility services such as in vitro fertilization.

    Still, industry experts say it was a relatively quiet year for health policy in the Golden State, with more attention on a divisive presidential election and with several state legislators seeking to avoid controversial issues as they ran for Congress in competitive swing districts.

    Newsom shot down some of legislators’ most ambitious health care policies, including proposals that would have regulated pharmaceutical industry middlemen and given the state more power to stop private equity deals in health care.

    Health policy experts say advocates and legislators are now focused on how to defend progressive California policies such as sweeping abortion access in the state and health coverage for immigrants living in the U.S. without authorization.

    “I think everyone’s just thinking about how we’re going to enter 2025,” said Rachel Linn Gish, a spokesperson with the consumer health advocacy group Health Access California. “We’re figuring out what is vulnerable, what we are exposed to on the federal side, and what do budget changes mean for our work. That’s kind of putting a cloud over everything.”

    Here are some of the biggest new health care laws Californians should know about:

    Medical debt

    California becomes the eighth state in which medical debt will no longer affect patients’ credit reports or credit scores. SB 1061 bars health care providers and debt collectors from reporting unpaid medical bills to credit bureaus, a practice that supporters of the law say penalizes people for seeking critical care and can make it harder for patients to get a job, buy a car, or secure a mortgage.

    Critics including the California Association of Collectors called the measure from Sen. Monique Limón (D-Santa Barbara) a “tremendous overreach” and successfully lobbied for amendments that limited the scope of the bill, including an exemption for any medical debt incurred on credit cards.

    The Biden administration has finalized federal rules that would stop unpaid medical bills from affecting patients’ credit scores, but the fate of those changes remains unclear as Trump takes office.

    Psychiatric hospital stays for violent offenders

    Violent offenders with severe mental illness can now be held longer after a judge orders them released from a state mental hospital.

    State officials and local law enforcement will now have 30 days to coordinate housing, medication, and behavioral health treatment for those parolees, giving them far more time than the five-day deadline previously in effect.

    The bill drew overwhelming bipartisan support after a high-profile case in San Francisco in which a 61-year-old man was charged in the repeated stabbing of a bakery employee just days after his release from a state mental hospital. The bill’s author, Assembly member Matt Haney (D-San Francisco), called the previous five-day timeline “dangerously short.”

    Cosmetics and ‘forever chemicals’

    California was the first state to ban PFAS chemicals, also known as “forever chemicals,” in all cosmetics sold and manufactured within its borders. The synthetic compounds, found in everyday products including rain jackets, food packaging, lipstick, and shaving cream, have been linked to cancer, birth defects, and diminished immune function and have been increasingly detected in drinking water.

    Industry representatives have argued that use of PFAS — perfluoroalkyl and polyfluoroalkyl substances — is critical in some products and that some can be safely used at certain levels.

    Immigration detention facilities

    After covid-19 outbreaks, contaminated water, and moldy food became the subjects of detainee complaints and lawsuits, state legislators gave local county health officials the authority to enter and inspect privately run immigrant detention centers. SB 1132, from Sen. María Elena Durazo (D-Los Angeles), gives public health officials the ability to evaluate whether privately run facilities are complying with state and local public health regulations regarding proper ventilation, basic mental and physical health care, and food safety.

    Although the federal government regulates immigration, six federal detention centers in California are operated by the GEO Group. One of the country’s largest private prison contractors, GEO has faced a litany of complaints related to health and safety. Unlike public prisons and jails, which are inspected annually, these facilities would be inspected only as deemed necessary.

    The contractor filed suit in October to stop implementation of the law, saying it unconstitutionally oversteps the federal government’s authority to regulate immigration detention centers. A hearing in the case is set for March 3, said Bethany Lesser, a spokesperson for California Attorney General Rob Bonta. The law took effect Jan. 1.

    Doctors vs. insurance companies using AI

    As major insurance companies increasingly use artificial intelligence as a tool to analyze patient claims and authorize some treatment, trade groups representing doctors are concerned that AI algorithms are driving an increase in denials for necessary care. Legislators unanimously agreed.

    SB 1120 states that decisions about whether a treatment is medically necessary can be made only by licensed, qualified physicians or other health care providers who review a patient’s medical history and other records.

    Sick leave and protected time off

    Two new laws expand the circumstances under which California workers may use sick days and other leave. SB 1105 entitles farmworkers who work outdoors to take paid sick leave to avoid heat, smoke, or flooding when local or state officials declare an emergency.

    AB 2499 expands the list of reasons employees may take paid sick days or use protected unpaid leave to include assisting a family member who is experiencing domestic violence or other violent crimes.

    Prescription labels for the visually impaired

    Starting this year, pharmacies will be required to provide drug labels and use instructions in Braille, large print, or audio for blind patients.

    Advocates of the move said state law, which already required translated instructions in five languages for non-English speakers, has overlooked blind patients, making it difficult for them to monitor prescriptions and take the correct dosage.

    Maternal mental health screenings

    Health insurers will be required to bolster maternal mental health programs by mandating additional screenings to better detect perinatal depression, which affects 1 in 5 people who give birth in California, according to state data. Pregnant people will now undergo screenings at least once during pregnancy and then six weeks postpartum, with further screenings as providers deem necessary.

    Penalties for threatening health care workers (abortion clinics)

    With abortion care at the center of national policy fights, California is cracking down on those who threaten, post personal information about, or otherwise target providers or patients at clinics that perform abortions. Penalties for such behavior will increase under AB 2099, and offenders can face felony charges, up to three years in jail, and $50,000 in fines for repeat or violent offenses. Previously, state law classified many of those offenses as misdemeanors.

    Insurance coverage for IVF

    Starting in July, state-regulated health plans covering 50 employees or more would be required to cover fertility services under SB 729, passed and signed last year. Advocates have long fought for this benefit, which they say is essential care for many families who have trouble getting pregnant and would ensure LGBTQ+ couples aren’t required to pay more out-of-pocket costs than straight couples when starting a family.

    In a signing statement, Newsom asked legislators to delay implementation of the law until 2026 as state officials consider whether to add infertility treatments to the list of benefits that insurance plans are required to cover.

    It’s unclear whether legislators intend to address that this session, but a spokesperson for the governor said that Newsom “clearly stated his position on the need for an extension” and that he “will continue to work with the legislature” on the matter.

    Plans under CalPERS, the California Public Employees’ Retirement System, would have to comply by July 2027.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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