Chia Seeds vs Flax Seeds – Which is Healthier?

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Our Verdict

When comparing chia to flax, we picked the chia.

Why?

Both are great! And it’s certainly close. Both are good sources of protein, fiber, and healthy fats.

Flax seeds contain a little more fat (but it is healthy fat), while chia seeds contain a little more fiber.

They’re both good sources of vitamins and minerals, but chia seeds contain more. In particular, chia seeds have about twice as much calcium and selenium, and notably more iron and phosphorous—though flax seeds do have more potassium.

Of course the perfect solution is to enjoy both, but since for the purpose of this exercise we have to pick one, we’d say chia comes out on top—even if flax is not far behind.

Enjoy!

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  • Parsley vs Spinach – Which is Healthier?

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    Our Verdict

    When comparing parsley to spinach, we picked the parsley.

    Why?

    First of all, writer’s anecdote: today’s choice brought to you by a real decision here in my household! You see, a certain dish I sometimes prepare (it’s just a wrap-based dish, nothing fancy) requires a greenery component, and historically I’ve used kale or spinach. Of those two, I prefer kale while my son, who lives (and dines) with me, prefers spinach. However, we both like parsley equally, so I’m going to use that today. But I was curious about how it performed nutritionally, hence today’s comparison!

    Ok, now for the stats…

    In terms of macros, the only difference is that parsley has more fiber and carbs, for an approximately equal glycemic index, so we’ll go with the one with the highest total fiber, which is parsley.

    In the category of vitamins, parsley has more of vitamins B3, B5, B7, B9, C, and K, while spinach has more of vitamins A, B2, B6, E, and choline. So, a marginal 6:5 win for parsley (and in the margins of difference are also in parsley’s favor, for example parsley has 13x the vitamin C, and 2x or 3x the other vitamins it won with, while spinach boasts 2x for some vitamins, and only 1.2x or 1.5x the others).

    When it comes to minerals, parsley has more iron, phosphorus, potassium, and zinc, while spinach has more copper, magnesium, manganese, and selenium. So, a 4:4 tie on these.

    In terms of phytochemicals, parsley has a much higher polyphenol content (that’s good) while spinach has a much higher oxalate content (that’s neutral for most people, but bad if you have certain kidney problems). So, another win for parsley.

    Adding up the sections makes a clear overall win for parsley, but by all means enjoy either or both, unless you are avoiding oxalates, in which case, the oxalates in spinach can be reduced by cooking, but honestly, for most dishes you might as well just pick a different greens option (like parsley, or collard greens if you want something closer to the culinary experience of eating spinach).

    Want to learn more?

    You might like:

    Invigorating Sabzi Khordan ← another great way to enjoy parsley as main ingredient rather than just a seasoning

    Enjoy!

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  • Are you over 75? Here’s what you need to know about vitamin D

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    Vitamin D is essential for bone health, immune function and overall wellbeing. And it becomes even more crucial as we age.

    New guidelines from the international Endocrine Society recommend people aged 75 and over should consider taking vitamin D supplements.

    But why is vitamin D so important for older adults? And how much should they take?

    OPPO Find X5 Pro/Unsplash

    Young people get most vitamin D from the sun

    In Australia, it is possible for most people under 75 to get enough vitamin D from the sun throughout the year. For those who live in the top half of Australia – and for all of us during summer – we only need to have skin exposed to the sun for a few minutes on most days.

    The body can only produce a certain amount of vitamin D at a time. So staying in the sun any longer than needed is not going to help increase your vitamin D levels, while it will increase your risk of skin cancer.

    But it’s difficult for people aged over 75 to get enough vitamin D from a few minutes of sunshine, so the Endocrine Society recommends people get 800 IU (international units) of vitamin D a day from food or supplements.

    Why you need more as you age

    This is higher than the recommendation for younger adults, reflecting the increased needs and reduced ability of older bodies to produce and absorb vitamin D.

    Overall, older adults also tend to have less exposure to sunlight, which is the primary source of natural vitamin D production. Older adults may spend more time indoors and wear more clothing when outdoors.

    As we age, our skin also becomes less efficient at synthesising vitamin D from sunlight.

    The kidneys and the liver, which help convert vitamin D into its active form, also lose some of their efficiency with age. This makes it harder for the body to maintain adequate levels of the vitamin.

    All of this combined means older adults need more vitamin D.

    Deficiency is common in older adults

    Despite their higher needs for vitamin D, people over 75 may not get enough of it.

    Studies have shown one in five older adults in Australia have vitamin D deficiency.

    In higher-latitude parts of the world, such as the United Kingdom, almost half don’t reach sufficient levels.

    This increased risk of deficiency is partly due to lifestyle factors, such as spending less time outdoors and insufficient dietary intakes of vitamin D.

    It’s difficult to get enough vitamin D from food alone. Oily fish, eggs and some mushrooms are good sources of vitamin D, but few other foods contain much of the vitamin. While foods can be fortified with the vitamin D (margarine, some milk and cereals), these may not be readily available or be consumed in sufficient amounts to make a difference.

    In some countries such as the United States, most of the dietary vitamin D comes from fortified products. However, in Australia, dietary intakes of vitamin D are typically very low because only a few foods are fortified with it.

    Why vitamin D is so important as we age

    Vitamin D helps the body absorb calcium, which is essential for maintaining bone density and strength. As we age, our bones become more fragile, increasing the risk of fractures and conditions like osteoporosis.

    Keeping bones healthy is crucial. Studies have shown older people hospitalised with hip fractures are 3.5 times more likely to die in the next 12 months compared to people who aren’t injured.

    Older woman sits with a friend
    People over 75 often have less exposure to sunlight. Aila Images/Shutterstock

    Vitamin D may also help lower the risk of respiratory infections, which can be more serious in this age group.

    There is also emerging evidence for other potential benefits, including better brain health. However, this requires more research.

    According to the society’s systematic review, which summarises evidence from randomised controlled trials of vitamin D supplementation in humans, there is moderate evidence to suggest vitamin D supplementation can lower the risk of premature death.

    The society estimates supplements can prevent six deaths per 1,000 people. When considering the uncertainty in the available evidence, the actual number could range from as many as 11 fewer deaths to no benefit at all.

    Should we get our vitamin D levels tested?

    The Endocrine Society’s guidelines suggest routine blood tests to measure vitamin D levels are not necessary for most healthy people over 75.

    There is no clear evidence that regular testing provides significant benefits, unless the person has a specific medical condition that affects vitamin D metabolism, such as kidney disease or certain bone disorders.

    Routine testing can also be expensive and inconvenient.

    In most cases, the recommended approach to over-75s is to consider a daily supplement, without the need for testing.

    You can also try to boost your vitamin D by adding fortified foods to your diet, which might lower the dose you need from supplementation.

    Even if you’re getting a few minutes of sunlight a day, a daily vitamin D is still recommended.

    Elina Hypponen, Professor of Nutritional and Genetic Epidemiology, University of South Australia and Joshua Sutherland, PhD Candidate – Nutrition and Genetic Epidemiology, University of South Australia

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

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  • Licorice, Digestion, & Hormones

    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.

    Let’s Take A Look At Licorice…

    Licorice, as a confectionary, is mostly sugar and is useless for medicinal purposes.

    Licorice (Glycyrrhiza sp., most often Glycyrrhiza glabra), in the form of either the root extract (which can be taken as a supplement, or used topically) or the whole root (which can be taken as a powder/capsule, or used to make tea), is a medicinal plant with a long history of use.

    How well-evidenced is it for its popular uses?

    Licorice for digestion

    In this case, it is more accurate to say that it combats indigestion, including acid reflux and ulcerative colitis:

    Systematic Review on Herbal Preparations for Controlling Visceral Hypersensitivity in Functional Gastrointestinal Disorders ← licorice was a top-tier performer in this review

    Network pharmacology mechanisms and experimental verification of licorice in the treatment of ulcerative colitis ← looking at the mechanism of action; ultimately they concluded that “licorice improves ulcerative colitis, which may be related to the activation of the Nrf2/PINK1 signaling pathway that regulates autophagy.“

    Licorice vs menopause symptoms

    This one, while a popular use, isn’t so clear. Here’s a study that examines the compounds in licorice (in this case, Glycyrrhiza uralensis) that interact with estrogen receptors, notes that the bioavailability is poor, and proposes, tests, and recommends a way to make it more bioavailable:

    Development of an Improved Menopausal Symptom-Alleviating Licorice (Glycyrrhiza uralensis) by Biotransformation Using Monascus albidulus

    On the other hand, it is established that it will lower serum testosterone levels, which may make it beneficial for menopause and/or PCOS:

    Polycystic ovaries and herbal remedies: A systematic review

    Licorice for men

    You may be wondering: what about for men? Well, the jury is out on whether it meaningfully reduces free testosterone levels:

    Licorice consumption and serum testosterone in healthy men

    See also:

    Liquorice in moderate doses does not affect sex steroid hormones of biological importance although the effect differs between the genders

    And finally, it may (notwithstanding its disputed effect on testosterone itself) be useful as a safer alternative to finasteride (an antiandrogen mostly commonly used to treat benign prostatic hyperplasia, also used to as a hair loss remedy), since it (like finasteride) modulates 5α-reductase activity (this enzyme converts testosterone to the more potent dihydrogen testosterone, DHT), without lowering sperm count:

    Therapeutic role of Glycyrrhiza Uralensis fisher on benign prostatic hyperplasia through 5 alpha reductase regulation and apoptosis

    Licorice for the skin

    As well as its potentially estrogenic activity, its anti-inflammatory and antioxidant powers make it comparable to hydrocortisone cream for treating eczema, psoriasis, and other such skin conditions:

    New Herbal Biomedicines for the Topical Treatment of Dermatological Disorders

    Is it safe?

    It is “generally recognized as safe”, as the classification goes.

    However, consumed in excess it can cause/worsen hypertension, and other contraindications include if you’re on blood thinners, or have kidney problems.

    As ever, this is a non-exhaustive list, so do speak with your doctor/pharmacist to be sure.

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon

    Enjoy!

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Related Posts

  • Cherries vs Blackberries – Which is Healthier?
  • Broccoli vs Cabbage – 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 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?

    Take care!

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  • How to Fall Asleep Faster: CBT-Insomnia Treatment

    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.

    Insomnia affects a lot of people, and is even more common as we get older. Happily, therapist Emma McAdam is here with a drug-free solution that will work for most people most of the time.

    Cognitive Behavioral Therapy for Insomnia (CBTI)

    While people think of causes of insomnia as being things such as stress, anxiety, overthinking, disturbances, and so forth, these things affect sleep in the short term, but don’t directly cause chronic insomnia.

    We say “directly”, because chronic insomnia is usually the result of the brain becoming accustomed to the above, and thus accidentally training itself to not sleep.

    The remedy: cut the bad habit of staying in bed while awake. Lying in bed awake trains the brain to associate lying in bed with wakefulness (and any associated worrying, etc). In essence, we lie down, and the brain thinks “Aha, we know this one; this is the time and place for worrying, ok, let’s get to work”.

    So instead: if you’re in bed and not asleep within 15 minutes, get up and do something non-stimulating until you feel sleepy, then return to bed. This may cause some short term tiredness, but it will usually correct the chronic insomnia within a week.

    For more details, tips, and troubleshooting with regard to the above, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    How to Fall Back Asleep After Waking Up in the Middle of the Night

    Take care!

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  • Artichoke vs Brussels Sprouts – 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 artichoke to Brussels sprouts, we picked the sprouts.

    Why?

    Finally, a vegetable that beats artichoke—after it previously beat heart-of-palm, asparagus, and even cabbage! It was still close though, which is impressive for artichoke, considering what a nutritional powerhouse Brussels sprouts are:

    In terms of macros, the only meaningful difference is that artichoke has slightly more carbs and fiber, so artichoke gets the most marginal of nominal wins in this category.

    In the category of vitamins, however, artichoke has more of vitamins B3, B9, and choline, while Brussels sprouts have more of vitamins A, B1, B2, B6, C, E, and K, giving sprouts the clear victory here, especially with much higher margins of difference (e.g. 58x more vitamin A, as well as 7x more vitamin C, and 10x more vitamin K).

    When it comes to minerals, artichoke has more copper, magnesium, phosphorus, and zinc, while Brussels sprouts have more iron, manganese, potassium, and selenium, resulting in a 4:4 tie, and the small margins of difference are mostly comparable, with the exception that sprouts have 8x more selenium. So, Brussels sprouts win this category very marginally on that tie-breaker.

    Adding up the sections we see that macros and minerals gave a small win each to artichoke and sprouts respectively, while the vitamins category was an overwhelming win for sprouts, so—with this deciding factor in mind—sprouts win the day today.

    Want to learn more?

    You might like to read:

    Sprout Your Seeds, Grains, Beans, Etc

    Enjoy!

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