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!

Learn more

For more on these, check out:

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  • Pomegranate vs Starfruit – Which is Healthier?

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    Our Verdict

    When comparing pomegranate to starfruit, we picked the pomegranate.

    Why?

    In terms of macros, pomegranate has more fiber, carbs, and protein, winning this first round easily.

    In the category of vitamins, pomegranate has more of vitamins B1, B2, B6, B7, B9, E, and K, while starfruit has more of vitamins A, B3, and C, yielding a 7:3 win to pomegranate

    Looking at minerals, pomegranate has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while starfruit has only more selenium, making this an easy win for pomegranate.

    In other considerations, pomegranate has some additional health benefits, but as you’ll read from the link below, they’re mainly in the peel which most people don’t eat.

    Still adding up the sections makes for a clear overall win for pomegranate, but do by all means enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    Pomegranate’s Health Gifts Are Mostly In Its Peel

    Enjoy!

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  • The 9-Day Liver Detox Diet – by Patrick Holford

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    While the author is not “Dr. Patrick Holford”, it’s worth mentioning that he is a career nutritionist with half the alphabet after his name, and decades of experience in the field.

    Now, about the detox diet: being well-informed 10almonds readers, you probably know that most detox diets do little to nothing, and your liver detoxes itself; that is literally one of its main jobs.

    However! Depending on diet and lifestyle, sometimes it can get a backlog of work, and then it starts struggling. We wrote about that in our article: How To Unfatty A Fatty Liver.

    The premise of this book is in the largest part very similar to what we wrote there, and it’s about giving your liver a metabolic break, for which it will be grateful and use the slack to do its own internal clean-up and regeneration.

    The way Holford recommends doing this is consistent with what we’ve written before, just, in a lot more detail because it’s a whole book. It’s also more extreme, because it’s a 9-day thing rather than our usual focus on sustainability, so for example he’ll often say “cut out” many things where we have often said “reduce” or “avoid”.

    In few words:

    • Cut out foods with a high glycemic load (e.g. most starches and sugars)
    • Cut out foods that are known to be inflammatory (e.g. meat and dairy)
    • Enjoy foods that have anti-inflammatory properties (e.g. foods high in antioxidants)

    He offers a dietary approach (and of course, a 9-day meal plan, with recipes), and also recommends a lot of supplements. However, if you don’t love taking supplements, then the diet plan is already just fine.

    Oddly, he does include a chapter on reintroducing all the “bad” things, which seems like a strange thing to choose to do especially in the cases of things like alcohol if you literally just quit it, but of course it’s an option.

    The style is quite old-school pop-science, but still very readable, easy to navigate if looking for specific things, and there’s a bibliography as well as a resource list at the back.

    Bottom line: if you’d like to take radical short-term action to improve your liver health quickly, this book will indeed help you to do that!

    Click here to check out The 9-Day Liver Detox Diet, and give your liver a chance to get better!

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  • Chard vs Dandelion Greens – Which is Healthier?

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    Our Verdict

    When comparing chard to dandelion greens, we picked the dandelions.

    Why?

    Both are great! But…

    In terms of macros, dandelion greens have more than 2x the fiber, as well as more carbs and protein, but those latter items aren’t much because well, it’s leaves. In short, an easy first-round win for dandelions on the strength of the fiber content.

    In the category of vitamins, chard has more vitamin B5 (so, the vitamin that’s found abundantly in almost all food), while dandelions are higher in vitamins A, B1, B2, B3, B6, B7, B9, C and E, winning by a country mile.

    Looking at minerals next, chard has more magnesium and selenium, while dandelion greens have more calcium, iron, phosphorus, and zinc, winning another round.

    In other considerations, dandelions have more polyphenols, though both are great for this.

    Adding up the sections makes for a clear overall win for dandelion greens, but by all means enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    Dandelion: Time For Evidence On Its Benefits? ← with regard to its medicinal properties beyond the nutritional

    Enjoy!

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  • The Ultimate Booster

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    Winning The Biological Arms Race

    The human immune system (and indeed, other immune systems, but we are all humans here, after all) is in a constant state of war with pathogens, and that war is a constant biological arms race:

    • We improve our defenses and destroy the attackers; the 1% of pathogens that survived now “know” how to counter that trick.
    • The pathogens wreak havoc in our systems; the n% of us that survive now have immune systems that “know” how to counter that trick.

    Vaccines are a mighty tool in our favor here, because they’re the technology that stops our n% from also being a very low number.

    With vaccines, we can effectively pass on established defenses onto the population at large, as this cute video explains very well and very simply in 57 seconds:

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

    The problem with vaccines

    The problem is that this accelerates the arms race. It’s like a chess game where we are able to respond to every move quickly (which is good for us), and/but this means passing the move over to our opponent sooner.

    That problem’s hard to avoid, because the alternative has always been “let people die in much larger numbers”.

    Traditional vs mRNA vaccines

    A quick refresher before we continue to the big news of the day:

    • Traditional vaccines use a disabled version of a pathogen to trigger an immune response that will teach the body to recognize the pathogen ready for when the full version shows up
    • mRNA vaccines use a custom-made bit of genetic information to tell the body to make its own harmless fake pathogen and then respond to the harmless fake pathogen it made.

    Note: this happens independently of the host’s DNA, so no, it does not change your DNA

    See also: The Truth About Vaccines

    Here’s a more detailed explainer (with a helpful diagram) using the COVID mRNA vaccine as an example:

    Genome.gov | How does an mRNA vaccine work?

    However, this still leaves us “chasing strains”, because as the pathogen (in this case, a virus) adapts, the vaccine has to be updated too, hence all the boosters.

    This is a lot like a security update for your computer’s antivirus software. They’re annoying, but they do an important job.

    No more “chasing strains”

    The press conference soundbite on this sums it up well:

    ❝Scientists at UC Riverside have demonstrated a new, RNA-based vaccine strategy that is effective against any strain of a virus and can be used safely even by babies or the immunocompromised.❞

    ~ Jules Bernstein

    Read in full: Vaccine breakthrough means no more chasing strains

    You may be wondering: what makes this one effective against any strain?

    ❝What I want to emphasize about this vaccine strategy is that it is broad.

    It is broadly applicable to any number of viruses, broadly effective against any variant of a virus, and safe for a broad spectrum of people. This could be the universal vaccine that we have been looking for.

    Viruses may mutate in regions not targeted by traditional vaccines. However, we are targeting their whole genome with thousands of small RNAs. They cannot escape this.❞

    ~ Dr. Rong Hai

    Importantly, this means it can be applied not just to one disease, let alone just one strain of COVID. Rather, it can be used for a wide variety of viruses that have similar viral functions—COVID / SARS in general, including influenza, and even viruses such as dengue.

    How it does this: the above article explains in more detail, but in few words: it targets tiny strings of the genome that are present in all strains of the virus.

    Illustrative example: if you wanted to block 10almonds (please don’t), you could block our email address.

    But if we were malicious (we’re not) we could be sneaky and change it, so you’d have to block the new one, and the cycle repeats.

    But if you were block all emails containing the tiny string of characters “10almonds”, changing our email address would no longer penetrate your defenses.

    Now imagine also blocking strings such as “One-Minute Book Review” and “Today’s almonds have been activated by” and other strings we use in every email.

    Now multiply this by thousands of strings (because genomes are much larger than our little newsletter), and you see its effectiveness!

    Great! How can I get this?

    It’s still in the testing stages for now; this is “breaking news” science, after all.

    The study itself

    …is paywalled for now, sadly, but if you happen to have institutional access, here it is:

    Live-attenuated virus vaccine defective in RNAi suppression induces rapid protection in neonatal and adult mice lacking mature B and T cells

    Take care!

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  • Can a new blood test really detect ME/CFS? An expert unpacks new research

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    Scientists in the United Kingdom say they have developed a blood test that can diagnose myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) with 96% accuracy – the first of its kind.

    For many who live with the debilitating condition, this will be exciting news.

    Despite affecting millions of people worldwide, this condition remains poorly understood. It is characterised by unrelenting fatigue that doesn’t improve with rest, and post-exertional malaise – a worsening of symptoms after even minor physical or mental activity.

    Yet with no reliable test, many people wait years for a diagnosis. This usually depends on symptoms meeting certain clinical criteria. But diagnostic criteria can be controversial as they vary worldwide and many are outdated.

    An accurate blood test could be a game changer for diagnosis.

    So, how excited should we get? Here’s what we know.

    Westend61/Getty

    How diagnosis works without a test

    Currently, you can only receive a diagnosis if you experience disabling fatigue – one of the key symptoms according to most clinical criteria – for at least six months, accompanied by post-exertional malaise.

    But people with the condition often experience a wide range of other symptoms, including headaches, muscle or joint pain, sleep disturbances, dizziness, a racing heart, and problems with memory, thinking and decision making.

    So, clinicians must also rule out other conditions with overlapping symptoms.

    This means diagnosis relies heavily on clinicians’ knowledge of ME/CFS and their willingness to listen to the patient’s complex symptom history. This process can take years – and the delay in diagnosis has real consequences.

    Evidence suggests early intervention is key to recovery. Rest during the early stages of the illness likely results in better long-term outcomes, as has been suggested for the clinically similar disease long COVID.

    One study showed a delayed ME/CFS diagnosis was linked to poorer outcomes, meaning recovery was less likely and the chance of developing more severe symptoms increased.

    Without a definitive diagnosis, patients regularly face disbelief about their illness and have limited access to information, health-care services and medical benefits.

    Frequent delays in diagnosis may contribute to the condition’s low recovery rate, which is estimated at just 1–10%.

    What the new study looked at

    To develop a diagnostic test, the new study identified biomarkers that may be specific to people with this condition.

    In this case, the biomarkers relate to epigenetics – changes in the structure of a person’s chromosomes, influencing which genes can be turned on or off.

    These changes occur due to environmental influences such as stress, infection and exercise. So, when someone develops ME/CFS, the illness may change the structure of their chromosomes – but until now researchers hadn’t identified what this would look like.

    The researchers examined blood samples from people they knew had ME/CFS and identified around 200 such biomarkers. These changes formed a distinct biological “signature” that was not present in the blood of healthy participants in the comparison group.

    This signature was very accurate in correctly identifying which samples were from people with the condition and which were from the comparison group.

    According to the researchers, the test’s sensitivity was 92% – this is the probability a positive result will show when someone has the condition. It had a specificity of 98%, meaning the probability it can rule out negative cases.

    This combined to an overall diagnostic accuracy of 96%.

    So, is this a breakthrough?

    This research is promising, but it’s still very early days. It was a proof-of-concept study, meaning small-scale research to initially test whether an idea might work.

    In this case, researchers explored the idea that structural changes in chromosomes could be used as biomarkers of ME/CFS. Their results suggest they can.

    However, there were several limitations. The study involved a relatively small number of people: 47 participants with severe ME/CFS and 61 in the healthy “control” group.

    The ME/CFS group had more females, and its participants were so severely affected they were housebound. So they presumably had lower activity levels than the control group.

    We know a person’s sex and activity levels can influence these chromosomal changes, so this may have affected the results.

    To develop a diagnostic test that can be used widely, several crucial steps remain.

    How much a person’s sex and exercise levels influence these biomarkers needs to be determined. The biomarkers will also need to be validated in larger, more diverse groups, which include people with less and more severe symptoms than in this study and those from different backgrounds.

    To confirm these biomarkers are truly specific to ME/CFS, they need to be compared with other conditions that share similar symptoms, such as multiple sclerosis and fibromyalgia.

    Finally, it’s also important that a test, if developed, should be affordable and accessible.

    ME/CFS remains a severely underdiagnosed condition, and the lack of a reliable test continues to delay care and worsen outcomes. Identifying biomarkers, as this study aimed to do, is a promising first step.

    Sarah Annesley, Senior Postdoctoral Research Fellow in Cell and Molecular Biology, La Trobe University

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

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  • Curing Hiccups And Headaches At Home With Actual Science

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    Quick fixes for bodily annoyances

    Do you ever find yourself desperately trying to cure hiccups, and advice on the Internet is like “breathe in through your ears while drinking vinegar upside-down through your nose”?

    If so, you’re not alone. So, today we’re going to look at some science-based approaches to dealing with common bodily annoyances.

    Hiccups

    Unfortunately, most popular advices simply don’t work, and the only near-guaranteed way to cure these is with anti-convulsive medications whose side-effects may be worse than the hiccups.

    However, before you head to the pharmacy, there is one breathing exercise that has a very simple scientific underpinning: 4:4 breathing. If you’re unfamiliar, it’s just:

    1. Breathe slowly in through your nose to a count of four
    2. Hold your breath for a count of four
    3. Breathe slowly out through your nose to a count of four
    4. Hold your breath for a count of four

    …and repeat. The slower the better. At first, your hiccups will interrupt this, but just “keep calm and carry on”.

    The reason this can work is that breathing is an autonomic function (e.g., it happens without us thinking about it) that, unlike most other autonomic functions, we can all control directly. By taking control of one, others will tend to fall into line with it.

    For example, it is normal that your heart rate will tend to slow or quicken as your breathing slows or quickens, respectively.

    Your hiccups? Autonomic function. Actually a very, very old evolutionary left-over trait, that’s only useful for protecting lungs while breathing underwater. In other words, it’s the bodily function thinks you’re a fish (or a tadpole-like amphibious creature) in the process of developing lungs. Unfortunately, because hiccuping doesn’t harm our chances of passing on our genes, it never got naturally de-selected so we still have it.

    Anyway, the bottom line is: take control of your breathing in the aspects you can directly control, and the aspects you can’t directly control will fall into line. You may need to give it some minutes, don’t give up too quickly.

    Headaches

    If you ever get a headache and you don’t have painkillers or perhaps they’re not helping or you have another reason for not wanting to take them, there’s “one quick trick” that can cure most headaches in seconds.

    First, the limitation: this will only cure headaches that have been caused by increased localized blood pressure in the forehead. However, that’s more than half of most common headaches.

    Next, how it works…

    We’re mentioning this first, because understanding how it works will give you more confidence in using it.

    Your body has a wonderful homeostatic system, which is the system by which your body maintains its “Goldilocks zones” of not too hot or cold, not to acidine or alkaline, not too hydrated or dehydrated, blood pressure not too high or too low, etc. Sometimes, however, it can get confused, and needs a nudge back to where it should be.

    One of the ways it maintains blood pressure is biofeedback from receptors in blood vessel walls, called baroreceptors. They are what it sounds like; they measure blood pressure internally.

    In certain places, there are clusters of baroreceptors in one place. And if we press on that one place, the body will think “Oh no! Super high blood pressure in this bit!” and reduce the blood pressure immediately.

    This is called the baroreflex, and that’s what you need to cure a hypertensive headache.

    So, what to do:

    With your thumb, carefully feel the upper inside corner of your eye socket. So, at the top, and about ¼ of the way out from the bridge of your nose. You should feel a groove. No, not like the Emperor’s New, but, an actual groove in your eye socket. That’s the supraorbital notch (or foramen), and it allows the supraorbital artery, veins, and nerve to run through.

    Press it firmly (you can do both sides at once, assuming you have two thumbs) for about three seconds, and then massage it gently. Repeat as necessary, but it shouldn’t take more than about three goes to have cured the headache.

    As a bonus, this is a great party trick for curing other people’s headaches, when the need arises!

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