Celeriac vs Celery – Which is Healthier?
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Our Verdict
When comparing celeriac to celery, we picked the celeriac.
Why?
Yes, these are essentially the same plant, but there are important nutritional differences:
In terms of macros, celeriac has more than 2x the protein, and slightly more carbs and fiber. Both are very low glycemic index, so the higher protein and fiber makes celeriac the winner in this category.
In the category of vitamins, celeriac has more of vitamins B1, B3, B5, B6, C, E, K, and choline, while celery has more of vitamins A and B9. An easy win for celeriac.
When it comes to minerals, celeriac has more copper, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while celery is not higher in any minerals. Another obvious win for celeriac.
Adding these sections up makes for a clear overall win for celeriac, but by all means enjoy either or both!
Want to learn more?
You might like to read:
What’s Your Plant Diversity Score?
Take care!
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How Old Is Too Old For HRT?
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It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
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 😎
❝I think you guys do a great job. Wondering if I can suggest a topic? Older women who were not offered hormone replacement therepy because of a long term study that was misread. Now, we need science to tell us if we are too old to benefit from begininng to take HRT. Not sure how old your readers are on average but it would be a great topic for older woman. Thanks❞
Thank you for the kind words, and the topic suggestion!
About the menopause and older age thereafter
We’ve talked a bit before about the menopause, for example:
What You Should Have Been Told About The Menopause Beforehand
And we’ve even discussed the unfortunate social phenomenon of post-menopausal women thinking “well, that’s over and done with now, time to forget about that”, because spoiler, it will never be over and done with—your body is always changing every day, and will continue to do so until you no longer have a body to change.
This means, therefore, that since changes are going to happen no matter what, the onus is on us to make the changes as positive (rather than negative) as possible:
Menopause, & When Not To Let Your Guard Down
About cancer risk
It sounds like you know this one, but for any who were unaware: indeed, there was an incredibly overblown and misrepresented study, and even that was about older forms of HRT (being conjugated equine estrogens, instead of bioidentical estradiol):
As for those who have previously had breast cancer or similar, there is also:
The Hormone Therapy That Reduces Breast Cancer Risk & More
Is it too late?
Fortunately, there is a quick and easy test to know whether you are too old to benefit:
First, find your pulse, by touching the first two fingers of one hand, against the wrist of the other. If you’re unfamiliar with where to find the pulse at the wrist, here’s a quick explainer.
Or if you prefer a video:
Click Here If The Embedded Video Doesn’t Load Automatically!
Did you find it?
Good; in that case, it’s not too late!
Scientists have tackled this question, looking at women of various ages, and finding that when comparing age groups taking HRT, disease risk changes do not generally vary much by age i.e., someone at 80 gets the same relative benefit from HRT as someone at 50, with no extra risks from the HRT. For example, if taking HRT at 50 reduces a risk by n% compared to an otherwise similar 50-year-old not on HRT, then doing so at 80 reduces the same risk by approximately the same percentage, compared to an otherwise similar 80-year-old not on HRT.
There are a couple of exceptions, such as in the case of already having advanced atherosclerotic lesions (in which specific case HRT could increase inflammation; not something it usually does), or in the case of using conjugated equine estrogens instead of modern bioidentical estradiol (as we talked about before).
Thus, for the most part, HRT is considered safe and effective regardless of age:
How old is too old for hormone therapy?
👆 that’s from 2015 though, so how about a new study, from 2024?
❝Compared with never use or discontinuation of menopausal hormone therapy after age 65 years, the use of estrogen monotherapy beyond age 65 years was associated with significant risk reductions in mortality (19% or adjusted hazards ratio, 0.81; 95% CI, 0.79-0.82), breast cancer (16%), lung cancer (13%), colorectal cancer (12%), congestive heart failure (CHF) (5%), venous thromboembolism (3%), atrial fibrillation (4%), acute myocardial infarction (11%), and dementia (2%).❞
❝Among senior Medicare women, the implications of menopausal hormone therapy use beyond age 65 years vary by types, routes, and strengths. In general, risk reductions appear to be greater with low rather than medium or high doses, vaginal or transdermal rather than oral preparations, and with estradiol rather than conjugated estrogen.❞
Read in full: Use of menopausal hormone therapy beyond age 65 years and its effects on women’s health outcomes by types, routes, and doses
As for more immediately-enjoyable benefits (improved mood, healthier skin, better sexual function, etc), yes, those also are benefits that people enjoy at least into their eighth decade:
See: Use of hormone therapy in Swedish women aged 80 years or older
What about…
Statistically speaking, most people who take HRT have a great time with it and consider it life-changing in a good way. However, nothing is perfect; sometimes going on HRT can have a shaky start, and for those people, there may be some things that need addressing. So for that, check out:
HRT Side Effects & Troubleshooting
And also, while estrogen monotherapy is very common, it is absolutely worthwhile to consider also taking progesterone alongside it:
Progesterone Menopausal HRT: When, Why, And How To Benefit
Enjoy!
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Running: Getting Started – by Jeff Galloway
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Superficially, running is surely one of the easiest sports to get into, for most people. You put one foot in front of the other, repeat, and pick up the pace.
However, many people do not succeed. They head out of the door (perhaps on January the first), push themselves a little, experience runner’s high, think “this is great”, and the next day wake up with some minor aches and no motivation. This book is here to help you bypass that stage.
Jeff Galloway has quite a series of books, but the others seem derivative of this one. So, what makes this one special?
It’s quite comprehensive; it covers (as the title promises) getting started, setting yourself up for success, finding what level your ability is at safely rather than guessing and overdoing it, and building up from there.
He also talks about what kit you’ll want; this isn’t just about shoes, but even “what to wear when the weather’s not good” and so forth; he additionally shares advice about diet, exercise on non-running days, body maintenance (stretching and strengthening), troubleshooting aches and pains, and running well into one’s later years.
Bottom line: if you’d like to take up running but it seems intimidating (perhaps for reasons you can’t quite pin down), this book will take care of all those things, and indeed get you “up and running”.
Click here to check out Running: Getting Started, and get started!
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Ultra-Processed People – by Dr. Chris van Tulleken
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It probably won’t come as a great surprise to any of our readers that ultra-processed food is—to make a sweeping generalization—not fabulous for the health. So, what does this book offer beyond that?
Perhaps this book’s greatest strength is in showing not just what ultra-processed foods are, but why they are. In principle, food being highly processed should be neither good nor bad by default. Much like GMOs, if a food is modified to be more nutritious, that should be good, right?
Only, that’s mostly not what happens. What happens instead is that food is modified (be it genetically or by ultra-processing) to be cheaper to produce, and thus maximise the profit margin.
The addition of a compound that increases shelf-life but harms the health, increases sales and is a net positive for the manufacturer, for instance. Dr. van Tulleken offers us many, many, examples and explanations of such cost-cutting strategies at our expense.
In terms of qualifications, the author has an MD from Oxford, and also a PhD, but the latter is in molecular virology; not so relevant here. Yet, we are not expected to take an “argument from authority”, and instead, Dr. van Tulleken takes great pains to go through a lot of studies with us—the good, the bad, and the misleading.
If the book has a downside, then this reviewer would say it’s in the format; it’s less a reference book, and more a 384-page polemic. But, that’s a subjective criticism, and for those who like that sort of thing, that is the sort of thing that they like.
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Milk Thistle For The Brain, Bones, & More
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“Thistle Do Nicely”
Milk thistle is a popular supplement; it comes from the milk thistle plant (Silybum marianum), commonly just called thistles. There are other kinds of thistle too, but these are one of the most common.
So, what does it do?
Liver health
Milk thistle enjoys popular use to support liver health; the liver is a remarkably self-regenerative organ if given the chance, but sometimes it can use a helping hand.
See for example: How To Undo Liver Damage
As for milk thistle’s beneficence, it is very well established:
- Milk thistle in liver diseases: past, present, future
- Hepatoprotective effect of silymarin
- Silybum Marianum and Chronic Liver Disease: A Marriage of Many Years
Brain health
For this one the science is less well-established, as studies so far have been on non-human animals, or have been in vitro studies.
Nevertheless, the results so far are promising, and the mechanism of action seems to be a combination of reducing oxidative stress and neuroinflammation, as well as suppressing amyloid β-protein (Aβ) fibril formation, in other words, reducing amyloid plaques.
General overview: A Mini Review on the Chemistry and Neuroprotective Effects of Silymarin
All about the plaques, but these are non-human animal studies:
- Mouse model: Silymarin attenuated the amyloid β plaque burden and improved behavioral abnormalities in an Alzheimer’s disease mouse model
- Rat model: Silymarin effect on amyloid-β plaque accumulation and gene expression of APP in an Alzheimer’s disease rat model
Against diabetes
Milk thistle improves insulin sensitivity, and reduces fasting blood sugar levels and HbA1c levels. The research so far is mostly in type 2 diabetes, however (at least, so far as we could find). For example:
Studies we could find for T1D were very far from translatable to human usefulness, for example, “we poisoned these rats with streptozotocin then gave them megadoses of silymarin (10–15 times the dose usually recommended for humans) and found very small benefits to the lenses of their eyes” (source).
Against osteoporosis
In this case, milk thistle’s estrogenic effects may be of merit to those at risk of menopause-induced osteoporosis:
If you’d like a quick primer about such things as what antiosteoclastic activity is, here’s a quick recap:
Which Osteoporosis Medication, If Any, Is Right For You?
Is it safe?
It is “Generally Recognized As Safe”, and even when taken at high doses for long periods, side effects are very rare.
Contraindications include if you’re pregnant, nursing, or allergic.
Potential reasons for caution (but not necessarily contraindication) include if you’re diabetic (its blood-sugar lowering effects will decrease the risk of hyperglycemia while increasing the risk of hypoglycemia), or have a condition that could be exacerbated by its estrogenic effects—including if you are on HRT, because it’s an estrogen receptor agonist in some ways (for example those bone benefits we mentioned before) but an estrogen antagonist in others (for example, in the uterus, if you have one, or in nearby flat muscles, if you don’t).
As ever, speak with your doctor/pharmacist to be sure.
Want to try it?
We don’t sell it, but here for your convenience is an example product on Amazon
Enjoy!
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The Minerals That Neutralize Viruses (While Being Harmless To Humans)
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Researchers in Estonia and Sweden (it was a joint project, with five researchers from each country) have found a way to use titanium dioxide nanoparticles to neutralize viruses, including COVID & flu.
Titanium dioxide, yes, the common additive to foods, cosmetics, and more (in most cases, added as a non-bleaching whitening agent—simply, titanium dioxide is body-safe, white in color, and very reflective, making it a brilliant, shiny white). Also used in sunscreens, for its excellent safety profile and again, its full-spectrum reflectiveness.
See also: Who Screens The Sunscreens?
How it works
Some viruses, including coronaviruses and influenza viruses, have an outer layer that’s a lipid membrane. The researchers found (by testing against multiple viruses, and by using a control of silicotungstate polyoxymethalate nanoparticles), that the ability of titanium dioxide to bind to phospholipids (and ability that the silicotungstate polyoxymethalate doesn’t have) means that the nanoparticles bind to the virus’s outer case, thus preventing it from effectively entering human cells (which it needs to do in order to infect the host, as this is how viruses replicate themselves).
What this means, in practical terms
While more research will be needed to know whether this can be used in the medicinal sense, it already means that a nanoparticle spray can be used to create virus-neutralizing layers on surfaces and in air filters. This alone could greatly reduce transmission in enclosed spaces such as public transport (ranging from taxis to airplanes), as well as other places where people get packed into a small space.
If you have an air purifier at home, keep an eye out for when improved filters arrive on the market!
See also: What’s Lurking In Your Household Air?
Wait, you said “minerals”; are there more?
It seems so, but we can’t truly say for sure until they’ve been tested. However, the researchers see no reason why other small metal oxides that bind strongly to phospholipids shouldn’t work exactly the same way—which would include iron oxide (yes, as in rust) and aluminum oxide (the coating that automatically forms immediately when aluminum is exposed to oxygen (aluminum is so reactive to oxygen, that it’s almost impossible to get aluminum without an oxidized surface, unless you use something else to coat it, or cut it in an oxygen-free atmosphere and keep it there).
You can read the paper itself here:
Molecular mechanisms behind the anti corona virus activity of small metal oxide nanoparticles
And on a related note (different scientists, different science, similar principle, though, using mineral nanotechnology to kill microbes):
❝Researchers report that laboratory tests of their nanoflower-coated dressings demonstrate antibiotic, anti-inflammatory and biocompatible properties. They say these results show these tannic acid and copper(II) phosphate sprouted nanoflower bandages are promising candidates for treating infections and inflammatory conditions.❞
Read in full: This delicate nanoflower is downright deadly to bacteria
Want to learn more?
Check out:
Move over, COVID and Flu! We Have “Hybrid Viruses” To Contend With Now
Take care!
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Supergreen Superfood Salad Slaw
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When it comes to “eating the rainbow”, in principle green should be the easiest color to get in, unless we live in a serious food desert (or serious food poverty). In practice, however, a lot of meals could do with a dash more green. This “supergreen superfood salad slaw” is remarkably versatile, and can be enjoyed as a very worthy accompaniment to almost any main.
You will need
For the bits:
- ½ small green cabbage, finely diced
- 7 oz tenderstem broccoli, finely chopped
- 2 stalks celery, finely chopped (if allergic, simply omit)
- ½ cucumber, diced into small cubes
- 2 oz kale, finely shredded
- 4 green (spring) onions, thinly sliced
For the dressing:
- 1 cup cashews (if allergic, substitute 1 cup roasted chickpeas)
- ½ cup extra virgin olive oil
- 2 oz baby spinach
- 1 oz basil leaves
- 1 oz chives
- ¼ bulb garlic
- 2 tbsp nutritional yeast
- 1 tbsp chia seeds
- Juice of two limes
Method
(we suggest you read everything at least once before doing anything)
1) Combine the ingredients from the “bits” category in a bowl large enough to accommodate them comfortably
2) Blend the ingredients from the “dressing” category in a blender until very smooth (the crux here is you do not want any stringy bits of spinach remaining)
3) Pour the dressing onto the bits, and mix well to combine. Refrigerate, ideally covered, until ready to serve.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- Spinach vs Kale – Which is Healthier?
- Brain Food? The Eyes Have It!
Take care!
Don’t Forget…
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