Carrots vs Zucchini – Which is Healthier?

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Our Verdict

When comparing carrots to zucchini, we picked the carrots.

Why?

Both have their merits! But…

In terms of macros, carrots have 3x the fiber and carbs, for approximately the same (minimal) protein, winning in this category.

In the category of vitamins, carrots have more of vitamins A, B1, B3, B5, and K, while zucchini have more of vitamins B2, B6, B9, and C, meaning carrots win a second round.

Looking at minerals, carrots have more calcium and potassium, while zucchini have more copper, iron, magnesium, manganese, selenium, and zinc, winning a round finally.

Adding up the sections makes for an overall win for carrots, but by all means do enjoy either or both, as both are great and diversity is good!

Want to learn more?

You might like:

What’s Your Plant Diversity Score?

Enjoy!

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  • From wound healing to ‘the bends’, hyperbaric oxygen therapy is an important treatment – if done safely

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    Earlier this year, a five-year-old boy was killed at an “alternative medicine clinic” in the United States, when the hyperbaric chamber he was inside caught fire and exploded. Four people have since been charged over his death.

    In Australia, hyperbaric medicine units in hospitals are used for approved medical treatments, such as wound healing, and are strictly regulated. The treatment is generally considered safe.

    But cases such as the young boy’s death in the US raise concerns about how hyperbaric oxygen therapy – which involves breathing in pure oxygen in an enclosed, pressurised space – is being used outside of hospitals, including in Australia.

    Here’s how hyperbaric oxygen treatment works, and the potential safety risks when it’s not used properly.

    Guillermo Spelucin R/Shutterstock

    What is hyperbaric therapy?

    Hyperbaric oxygen treatment involves breathing pure oxygen – usually for about two hours at a time – while inside a pressurised chamber.

    In a pressurised environment, more oxygen can enter the lungs with each breath. This allows oxygen particles to reach areas of the body that have low oxygen levels or injury.

    Hyperbaric oxygen treatment was first used in the late 1800s to treat decompression sickness in workers building tunnels and anchoring bridges in pressurised spaces, deep underground.

    Decompression sickness (or “the bends”) occurs when gases form bubbles in the blood or tissues. This can happen when someone experiences a rapid change in pressure, such as a diver ascending too quickly. Hyperbaric oxygen therapy helps compress and remove these bubbles.

    It can also be used to treat:

    Where is it done?

    There are multiple kinds of hyperbaric chambers. Single-person chambers are tube-like and usually filled with 100% oxygen, which the patient breathes in while lying down. The pressure in the chamber is two to three times higher than normal.

    Larger, multi-person chambers are more like a room, pressurised with air. An attendant guides the patient in breathing pure oxygen via a mask or special hood.

    Inside large hyperbaric chamber with two facing rows of blue chairs.
    In multi-person hyperbaric chambers, patients use a hood or mask to breathe oxygen. Kamolrat/Shutterstock

    Comprehensive hyperbaric units (which house multi-person and/or single-person chambers) can be found in hospitals in each Australian state and territory.

    Medicare covers hyperbaric treatment for certain conditions. The facilities must be based in a hospital and meet other specialist staffing and equipment requirements.

    What are the risks?

    When chambers are used properly and by hyperbaric trained specialist doctors, technicians and nurses, hyperbaric treatment is very safe.

    Some minor side effects can occur. The most common is temporary bruising of the ear drum which can occur if a patient’s ears struggle to adjust to pressure. This does not usually cause any long-term injury.

    Oxygen poisoning is also possible, but rare. This can impact the central nervous system and cause seizures or loss of consciousness. Treated correctly, these effects can be rapidly reversed.

    Reducing fire risk

    Hyperbaric chambers for therapeutic use are regulated by the Therapeutic Goods Administration as “medical devices” and must meet a number of safety standards.

    This level of regulation dramatically reduces the risk of oxygen fire when fuel ignites and burns more rapidly in an enclosed, pressurised space.

    Patients cannot bring in any objects that could spark a fire (such as electronic devices) or wear anything than can act as fuel (such as oils or alcohol in perfume and skincare products).

    They must wear pure cotton clothing, as other fabrics (such as wool or polyester) are more likely to generate static electricity and ignite a spark. Inside a single person chamber, they must also wear a static grounding strap, which prevents build-up of static.

    In Australia, all hospital-based hyperbaric facilities are required to have fire suppression systems, which can saturate all surfaces of the chamber with water. These can be activated both automatically and manually, from inside or outside the chamber.

    Specially trained doctors are present during all hyperbaric treatments. Hospitals also have emergency response teams that attend for emergency medical issues that arise during treatment.

    Gaps in regulation

    Outside of hospitals, however, these measures are not always enforced and regulation of how hyperbaric therapy is used is unclear. Past oxygen fires have been ignited by objects such as pocket warmers and children’s toys brought into the chamber.

    A quick Google search shows hyperbaric oxygen therapy is being offered outside of hospitals in Australia. Hyperbaric therapy located in gyms, “wellness spaces” or cosmetic clinics vary.

    Some are “mild”, using pressure less than one-and-a-half times sea level pressure. This use is unproven, meaning it is not supported by scientific evidence. Unproven use also means using hyperbaric therapy for conditions or symptoms without scientific backing.

    Other treatments offer therapeutic pressures, similar to what is used in hospital hyperbaric units.

    To avoid tragedies like the recent US case, proper regulation of these spaces is needed. A central governing body, regular accreditation and audit processes, and mandatory incident reporting systems would help reduce the inherent risks associated with placing people in an oxygen rich, pressurised environment.

    Patients should also be informed whether the dose of hyperbaric therapy, and the condition they are receiving it for, are scientifically backed.

    Bridget Devaney, Head of Hyperbaric Medicine, Alfred Health, Monash University

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

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  • Avocado vs Cherries – 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 avocado to cherries, we picked the avocado.

    Why?

    Both have their merits! But…

    In terms of macros, avocados have 4x the fiber, 2x the protein, and famously healthy fats, while cherries have more carbs—so this round’s an easy win for avocado.

    In the category of vitamins, avocado has more of vitamins B1, B2, B3, B5, B6, B7, B9, E, and K, while cherries have more vitamin A, so that’s another rather one-sided win for avocados.

    Looking at minerals, avocados have more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while cherries have more calcium, chalking up one more win to avocados.

    In other considerations, cherries have a bunch of beneficial phytochemicals (you can read about them in the “learn more” section below), so that’s a point in their favor, finally.

    Adding up the sections makes for a clear overall win for avocados, but cherries are great too, so by all means do enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    Cherries’ Very Healthy Wealth Of Benefits!

    Enjoy!

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  • The Cancer Code − by Dr. William Fung

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    We have previously reviewed, by the same author, “The Obesity Code” and “The Diabetes Code”, so, what does this one offer that’s new?

    Mostly, it’s just a new focus, because the dietary approach is basically the same (because all three are fundamentally metabolism-related), with some small tweaks for cancer-specificity. If you’ve read one or more of the other books, you can probably comfortably get away with skipping this one, unless you or a loved one presently has cancer and you’re doing your best to squeeze out any extra 1% of anticancer potential.

    Indeed, the former two books assumed that you are affected by obesity or diabetes, respectively, and this one assumes you are at least particularly concerned by cancer—he doesn’t assume you have it (although he does cover that too); he assumes however that you perhaps have a known risk factor or some other similar reason to be focusing on this.

    To oversimplify a lot, the dietary approach recommended involves practising intermittent fasting, and also adjusting one’s diet to reduce fasting blood sugar levels and postprandial (after eating) blood sugar and insulin levels. Shocking nobody, he advocates for a lot of plants; he does however recommend a moderately low-carb diet (e.g. legumes are fine but maybe skip the fries).

    The style is on the hard end of pop-science, while still quite readable provided one takes one’s time, and there are more than 30 pages of scientific references.

    Bottom line: if you’d like to make your diet as anticancer as possible, this book will show you how.

    Click there to check out The Cancer Code, and eat to beat cancer!

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  • The Abs-Brain Axis

    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.

    You’ve heard of the gut-brain axis, but now there’s also this!

    Quick note: if you in fact haven’t heard of the gut-brain axis, then here you go:

    Whence such considerations as: Heal Your Gut, Save Your Brain – by Dr. Partha Nandi

    So, what’s the new news?

    Abs-olute brain benefits

    This time, it has more to do with brain-cleaning, and how even small body movements—especially abdominal muscle contractions—can gently shift your brain inside your skull, helping cerebrospinal fluid circulate and clear waste.

    You might remember the brain-centric part of this general idea from such things as:

    So, why are abdominal muscles special in this regard?

    Per recent research by Dr. Beatrice Ghitti et al., tightening your core increases abdominal pressure, which pushes blood through the vertebral venous plexus—a vein network linking your abdomen, spine, and brain—creating a subtle hydraulic effect that moves your brain slightly. Sounds bad, doesn’t it? Well, it isn’t!

    This tiny brain motion was observed to help “rinse” the brain by moving cerebrospinal fluid across brain tissue, to support waste removal and reduce buildup associated with neurodegenerative diseases such as Alzheimer’s, Parkinson’s, and so forth.

    We talk often about how “what’s good for your heart is good for your brain”, because of how the circulation is so important for that, and it goes not just for reducing risk factors (see: What’s Your Vascular Dementia Risk?), but also for improving cognitive function, e.g: How Your Exercise Today Gives A Brain Boost Tomorrow

    In this case, it’s not just about circulation, however, because brain motion was linked more strongly to movement and abdominal contractions than to breathing or heartbeat, showing how physical activity itself may directly support brain-cleaning processes, in addition to circulatory benefits.

    You can read the paper in full, here: Brain motion is driven by mechanical coupling with the abdomen

    Want to learn more?

    Check out:

    Breathing For Pain Relief & Core Strength (How To Reconnect Your Breath & Body) ← this has to do with abdominal control also for, incidentally, brain benefits

    Take care!

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  • Bell Pepper vs Onion – 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 bell pepper to onion, we picked the bell pepper.

    Why?

    First, you might remember that different color bell peppers have different nutritional profiles. So, you might be wondering why we didn’t specify the color.

    The reason is: the things that differ from one color to another are important differences between the respective bell peppers, but they make no difference to this comparison, as for any given nutrient that changes from one color to another, it doesn’t change the outcome, because the numbers are still on the same side relative to onions.

    With that in mind…

    It was close!

    In terms of macros, everything in these “mostly water with enough fiber to hold them together” foods is close enough to call this first round a tie.

    In the category of vitamins, things are a little clearer; bell peppers have lot more of vitamins A, B1, B2, B3, B6, C, E, and K, while onions have slightly more of vitamins B5 and B9, yielding to bell peppers an 8:2 victory here.

    Looking at minerals, bell peppers have more copper, iron, magnesium, and potassium, while onions have more calcium, phosphorus, selenium, and zinc, for a 4:4 tie in this round.

    Adding up the sections makes for a modest overall win for bell peppers, but by all means enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    Which Bell Peppers To Pick? A Spectrum Of Specialties ← for the differences between the different colors

    Enjoy!

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  • Raspberries vs Starfruit – 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 raspberries to starfruit, we picked the raspberries.

    Why?

    It’s quite a straightforward one today:

    In terms of macros, raspberries have more than 2x the fiber, as well as slightly more carbs, and for what it’s worth which isn’t much because the numbers are truly tiny for this one, slightly more protein. In any case, an easy win for raspberries mainly by virtue of the fiber.

    In the category of vitamins, raspberries have more of vitamins B1, B2, B3, B6, B7, B9, E, and K, while starfruit has more of vitamins A, B5, and C, yielding an 8:1 win for raspberries in this second round.

    Looking at minerals next, raspberries have more calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc, while starfruit has more calcium and selenium, meaning it’s a tidy 7:2 win for raspberries here.

    In other considerations, raspberries are much higher in polyphenols, so that’s another point in their favor.

    Adding up the sections makes for an overwhelming overall win for raspberries, but by all means do enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    Sharp Tastes, Sharp Brain?

    Enjoy!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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