Chia Seeds vs Pumpkin Seeds – Which is Healthier?

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Our Verdict

When comparing chia seeds to pumpkin seeds, we picked the chia.

Why?

Both are great! But chia is best.

Note: we’re going to abbreviate them both to “chia” and “pumpkin”, respectively, but we’ll still be referring to the seeds throughout.

In terms of macros, pumpkin has a little more protein and notably higher carbs, whereas chia has nearly 2x the fiber, as well as more fat, and/but they are famously healthy fats. We’ll call this category a subjective win for chia, though you might disagree if you want to prioritize an extra 2g of protein per 100g (for pumpkin) over an extra 16g of fiber per 100g (for chia). Chia is also vastly preferable for omega-3.

When it comes to vitamins, pumpkin is marginally higher in vitamin A, while chia is a lot higher in vitamins B1, B2, B3, B9, C, and E. An easy win for chia.

In the category of minerals, for which pumpkin seeds are so famously a good source, chia has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, and selenium. On the other hand, pumpkin has more potassium and zinc. Still, that’s a 7:2 win for chia.

Adding up the categories makes for a very compelling win for the humble chia seed.

Want to learn more?

You might like to read:

If You’re Not Taking Chia, You’re Missing Out: The Tiniest Seeds With The Most Value

Take care!

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  • Pineapple vs Passion Fruit – 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 pineapple to passion fruit, we picked the passion fruit.

    Why?

    Both are certainly great, and both have won their respective previous comparisons! And this one’s close:

    In terms of macros, passion fruit has about 4x the protein, nearly 2x the carbs, and more than 7x the fiber. So, this one’s a clear and overwhelming win for passion fruit.

    Vitamins are quite close; pineapple has more of vitamins B1, B5, B6, B9, and C, while passion fruit has more of vitamins A, B2, B3, and choline. So, a 5:4 marginal win for pineapple.

    When it comes to minerals, pineapple has more calcium, copper, manganese, and zinc, while passion fruit has more iron, manganese, phosphorus, potassium, and selenium. Superficially, this would be a 5:5 tie, but looking at the numbers, passion fruit’s margins of difference are much greater, which means it gives the better overall mineral coverage, and thus wins the category.

    Looking at polyphenols, pineapple wins this category with its variety of lignans, while passion fruit has just secoisolariciresinol, of which pineapple has more anyway. Plus, not a polyphenol but doing much of the same job of same, pineapple has bromelain, which is unique to it. So pineapple wins on the phytochemicals reckoning.

    Adding up the sections and weighting them for importance (e.g. what a difference it makes to health) and statistical relevance (e.g. greater or smaller margins of difference) makes for a nominal passion fruit win, but like we say, both of these fruits are great, so enjoy both!

    Want to learn more?

    You might like to read:

    Bromelain vs Inflammation & Much More

    Take care!

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  • Fast Exercise – by Dr. Michael Mosley & Peta Bee

    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.

    We’ve written before about the benefits of High-Intensity Interval Training (HIIT), but there’s more to say than we can fit in a short article!

    Dr. Michael Mosley, who hates exercise but knows his stuff when it comes to the benefits, teamed up with Peta Bee, who loves exercise and is a science journalist with degrees in sports science and nutrition, to bring us this book.

    In it, we learn a lot about:

    • the science of HIIT
    • what makes it so different from most kinds of exercise
    • exactly what benefits one can expect

    …in a very detailed clinical fashion (while still remaining very readable).

    By “very detailed clinical fashion”, here we mean “one minute of this kind of exercise this many times per week over this period of time will give this many extra healthy life-years”, for example, along with lots of research to back numbers, and explanations of the mechanisms of action (e.g. reducing inflammatory biomarkers of aging, increasing cellular apoptosis, improving cardiometabolic stats for reduced CVD risk, and many things)

    There’s also time/space given over to exactly what to do and how to do it, giving enough options to suit personal tastes/circumstances.

    Bottom line: if you’d like to make your exercise work a lot harder for you while you spend a lot less time working out, then this book will help you do just that!

    Click here to check out Fast Exercise, and enjoy the benefits!

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  • A New Tool For Bone Regeneration

    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.

    When it comes to rebuilding bones, one of the tools in the orthopedic surgeon’s toolbox is bone grafts. This involves, to oversimplify it a bit, gluing particles of bone to where bone needs rebuilding. However, this comes with problems, most notably:

    • that the bone tissue and the adhesive “glue” need to be prepared separately and mixed in situ, which is fiddly, to say the least
    • that the resultant mixture mixed in situ will usually be unevenly mixed, resulting in weak bonding and degradation over time
    • having any more of one part or the other in any given site means that bone regeneration and adhesion become a “pick one” matter, when both are critically needed

    You may be wondering: why can’t they mix them before putting them in?

    And the answer is: because then either the glue will set the bone prematurely (and now we have a clump of bone outside of the body which is not what we wanted), or else the glue will have issues with setting in situ, and now we have bone tissue running down the inside of someone’s leg and setting somewhere else, which is also not what we want.

    These kinds of problems may seem a little more “arts and crafts” than “orthopedic surgery”, but they are the kind of nitty-gritty real-life real challenges that actually get in the way of healing patients’ bones.

    The new solution

    Biomaterial research scientists have developed an injectable hydrogel (containing all the necessary ingredients* that uses light to achieve cross-linking of bone particles and mineralization without any of the above being necessary. In again oversimplified terms: they inject the hydrogel where it’s needed, and then irradiate the site with harmless visible light which instantly sets it in place. As to how the light gets in there: it’s just very shiny, like candling an egg to see inside, or like how you can still approximately see bright light even with your eyes closed.

    *alginate (natural polysaccharide derived from brown algae), RGD peptide-containing mussel** adhesive protein, calcium ions, phosphonodiols, and a photoinitiator.

    **unclear whether this would trigger a shellfish allergy. Probably kosher per “פיקוח נפש” and Talmud Yoma 85b, but we are a health science newsletter, not Talmudic scholars, so please talk to your Rabbi. Probably halal per Qur’an 5:4 and failing that, the same principle as previously mentioned, expressed in Qur’an 5:3 and 6:119, but once again, your humble writer here is no Mufti, so please talk to your Imam. As for if you are vegetarian or vegan, then that is for you to decide whether to take a “medications with animal ingredients are unfortunate but necessary” stance, as most do. This vegan writer would (she’d grumble about it, though, and at least try to find an acceptable alternative first).

    Back to the more general practicalities…

    How it works, in less oversimplified terms:

    ❝The coacervate-based formulation, which is immiscible in water, ensures that the hydrogel retains its shape and position after injection into the body. Upon visible light irradiation, cross-linking occurs, and amorphous calcium phosphate, which functions as a bone graft material, is simultaneously formed. This eliminates the need for separate bone grafts or adhesives, enabling the hydrogel to provide both bone regeneration and adhesion.❞

    See the paper: Visible light-induced simultaneous bioactive amorphous calcium phosphate mineralization and in situ crosslinking of coacervate-based injectable underwater adhesive hydrogels for enhanced bone regeneration

    “That’s great, but I was hoping for something I can do right now, ideally at home”

    If getting glued back together was not on your bucket list, that’s understandable. There’s still a lot you can do for bone density; here’s a quick overview:

    Too much information?

    If that was too much information all at once, then we recommend this as your one-stop article:

    The Bare-Bones Truth About Osteoporosis

    Want more information?

    We are but a humble newsletter and can only include so much per day, but we highly recommend this book we reviewed a little while back, which goes into everything in a lot more detail than we can here:

    The Whole-Body Approach to Osteoporosis: How To Improve Bone Strength And Reduce Your Fracture Risk – by Keith McCormick

    Enjoy!

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Related Posts

  • Blackberries vs Grapes – Which is Healthier?
  • Seriously Useful Communication Skills!

    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.

    What Are Communication Skills, Really?

    Superficially, communication is “conveying an idea to someone else”. But then again…

    Superficially, painting is “covering some kind of surface in paint”, and yet, for some reason, the ceiling you painted at home is not regarded as equally “good painting skills” as Michaelangelo’s, with regard to the ceiling of the Sistine Chapel.

    All kinds of “Dark Psychology” enthusiasts on YouTube, authors of “Office Machiavelli” handbooks, etc, tell us that good communication skills are really a matter of persuasive speaking (or writing). And let’s not even get started on “pick-up artist” guides. Bleugh.

    Not to get too philosophical, but here at 10almonds, we think that having good communication skills means being able to communicate ideas simply and clearly, and in a way that will benefit as many people as possible.

    The implications of this for education are obvious, but what of other situations?

    Conflict Resolution

    Whether at work or at home or amongst friends or out in public, conflict will happen at some point. Even the most well-intentioned and conscientious partners, family, friends, colleagues, will eventually tread on our toes—or we, on theirs. Often because of misunderstandings, so much precious time will be lost needlessly. It’s good for neither schedule nor soul.

    So, how to fix those situations?

    I’m OK; You’re OK

    In the category of “bestselling books that should have been an article at most”, a top-tier candidate is Thomas Harris’s “I’m OK; You’re OK”.

    The (very good) premise of this (rather padded) book is that when seeking to resolve a conflict or potential conflict, we should look for a win-win:

    • I’m not OK; you’re not OK ❌
      • For example: “Yes, I screwed up and did this bad thing, but you too do bad things all the time”
    • I’m OK; you’re not OK ❌
      • For example: “It is not I who screwed up; this is actually all your fault”
    • I’m not OK; you’re OK ❌
      • For example: “I screwed up and am utterly beyond redemption; you should immediately divorce/disown/dismiss/defenestrate me”
    • I’m OK; you’re OK ✅
      • For example: “I did do this thing which turned out to be incorrect; in my defence it was because you said xyz, but I can understand why you said that, because…” and generally finding a win-win outcome.

    So far, so simple.

    “I”-Messages

    In a conflict, it’s easy to get caught up in “you did this, you did that”, often rushing to assumptions about intent or meaning. And, the closer we are to the person in question, the more emotionally charged, and the more likely we are to do this as a knee-jerk response.

    “How could you treat me this way?!” if we are talking to our spouse in a heated moment, perhaps, or “How can you treat a customer this way?!” if it’s a worker at Home Depot.

    But the reality is that almost certainly neither our spouse nor the worker wanted to upset us.

    Going on the attack will merely put them on the defensive, and they may even launch their own counterattack. It’s not good for anyone.

    Instead, what really happened? Express it starting with the word “I”, rather than immediately putting it on the other person. Often our emotions require a little interrogation before they’ll tell us the truth, but it may be something like:

    “I expected x, so when you did/said y instead, I was confused and hurt/frustrated/angry/etc”

    Bonus: if your partner also understands this kind of communication situation, so much the better! Dark psychology be damned, everything is best when everyone knows the playbook and everyone is seeking the best outcome for all sides.

    The Most Powerful “I”-Message Of All

    Statements that start with “I” will, unless you are rules-lawyering in bad faith, tend to be less aggressive and thus prompt less defensiveness. An important tool for the toolbox, is:

    “I need…”

    Softly spoken, firmly if necessary, but gentle. If you do not express your needs, how can you expect anyone to fulfil them? Be that person a partner or a retail worker or anyone else. Probably they want to end the conflict too, so throw them a life-ring and they will (if they can, and are at least halfway sensible) grab it.

    • “I need an apology”
    • “I need a moment to cool down”
    • “I need a refund”
    • “I need some reassurance about…” (and detail)

    Help the other person to help you!

    Everything’s best when it’s you (plural) vs the problem, rather than you (plural) vs each other.

    Apology Checklist

    Does anyone else remember being forced to write an insincere letter of apology as a child, and the literary disaster that probably followed? As adults, we (hopefully) apologize when and if we mean it, and we want our apology to convey that.

    What follows will seem very formal, but honestly, we recommend it in personal life as much as professional. It’s a ten-step apology, and you will forget these steps, so we recommend to copy and paste them into a Notes app or something, because this is of immeasurable value.

    It’s good not just for when you want to apologize, but also, for when it’s you who needs an apology and needs to feel it’s sincere. Give your partner (if applicable) a copy of the checklist too!

    1. Statement of apology—say “I’m sorry”
    2. Name the offense—say what you did wrong
    3. Take responsibility for the offense—understand your part in the problem
    4. Attempt to explain the offense (not to excuse it)—how did it happen and why
    5. Convey emotions; show remorse
    6. Address the emotions/damage to the other person—show that you understand or even ask them how it affected them
    7. Admit fault—understand that you got it wrong and like other human beings you make mistakes
    8. Promise to be better—let them realize you’re trying to change
    9. Tell them how you will try to do it different next time and finally
    10. Request acceptance of the apology

    Note: just because you request acceptance of the apology doesn’t mean they must give it. Maybe they won’t, or maybe they need time first. If they’re playing from this same playbook, they might say “I need some time to process this first” or such.

    Want to really superpower your relationship? Read this together with your partner:

    Hold Me Tight: Seven Conversations for a Lifetime of Love, and, as a bonus:

    The Hold Me Tight Workbook: A Couple’s Guide for a Lifetime of Love

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  • ADHD medication – can you take it long term? What are the risks and do benefits continue?

    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.

    Attention deficit hyperactivity disorder (ADHD) is a condition that can affect all stages of life. Medication is not the only treatment, but it is often the treatment that can make the most obvious difference to a person who has difficulties focusing attention, sitting still or not acting on impulse.

    But what happens once you’ve found the medication that works for you or your child? Do you just keep taking it forever? Here’s what to consider.

    What are ADHD medications?

    The mainstay of medication for ADHD is stimulants. These include methylphenidate (with brand names Ritalin, Concerta) and dexamfetamine. There is also lisdexamfetamine (branded Vyvanse), a “prodrug” of dexamfetamine (it has a protein molecule attached, which is removed in the body to release dexamfetamine).

    There are also non-stimulants, in particular atomoxetine and guanfacine, which are used less often but can also be highly effective. Non-stimulants can be prescribed by GPs but this may not always be covered by the Pharmaceutical Benefits Scheme and could cost more.

    How stimulants work

    Some stimulants prescribed for ADHD are “short acting”. This means the effect comes on after around 20 minutes and lasts around four hours.

    Longer-acting stimulants give a longer-lasting effect, usually by releasing medication more slowly. The choice between the two will be guided by whether the person wants to take medication once a day or prefers to target the medication effect to specific times or tasks.

    For the stimulants (with the possible exception of lisdexamfetamine) there is very little carry-over effect to the next day. This means the symptoms of ADHD may be very obvious until the first dose of the morning takes effect.

    One of the main aims of treatment is the person with ADHD should live their best life and achieve their goals. In young children it is the parents who have to consider the risks and benefits on behalf of the child. As children mature, their role in decision making increases.

    What about side effects?

    The most consistent side effects of the stimulants are they suppress appetite, resulting in weight loss. In children this is associated with temporary slowing of the growth rate and perhaps a slight delay in pubertal development. They can also increase the heart rate and may cause a rise in blood pressure. Stimulants often cause insomnia.

    These changes are largely reversible on stopping medication. However, there is concern the small rises in blood pressure could accelerate the rate of heart disease, so people who take medication over a number of years might have heart attacks or strokes slightly sooner than would have happened otherwise.

    This does not mean older adults should not have their ADHD treated. Rather, they should be aware of the potential risks so they can make an informed decision. They should also make sure high blood pressure and attacks of chest pain are taken seriously.

    Stimulants can be associated with stomach ache or headache. These effects may lessen over time or with a reduction in dose. While there have been reports about stimulants being misused by students, research on the risks of long-term prescription stimulant dependence is lacking.

    Will medication be needed long term?

    Although ADHD can affect a person’s functioning at all stages of their life, most people stop medication within the first two years.

    People may stop taking it because they don’t like the way it makes them feel, or don’t like taking medication at all. Their short period on medication may have helped them develop a better understanding of themselves and how best to manage their ADHD.

    In teenagers the medication may lose its effectiveness as they outgrow their dose and so they stop taking it. But this should be differentiated from tolerance, when the dose becomes less effective and there are only temporary improvements with dose increases.

    Tolerance may be managed by taking short breaks from medication, switching from one stimulant to another or using a non-stimulant.

    boy looks frustrated, sitting at table with adult
    Medication is usually prescribed by a specialist but rules differ around Australia.
    Ground Picture/Shutterstock

    Too many prescriptions?

    ADHD is becoming increasingly recognised, with more people – 2–5% of adults and 5–10% of children – being diagnosed. In Australia stimulants are highly regulated and mainly prescribed by specialists (paediatricians or psychiatrists), though this differs from state to state. As case loads grow for this lifelong diagnosis, there just aren’t enough specialists to fit everyone in.

    In November, a Senate inquiry report into ADHD assessment and support services highlighted the desperation experienced by people seeking treatment.

    There have already been changes to the legislation in New South Wales that may lead to more GPs being able to treat ADHD. Further training could help GPs feel more confident to manage ADHD. This could be in a shared-care arrangement or independent management of ADHD by GPs like a model being piloted at Nepean Blue Mountains Local Health District, with GPs training within an ADHD clinic (where I am a specialist clinician).

    Not every person with ADHD will need or want to take medication. However, it should be more easily available for those who could find it helpful.The Conversation

    Alison Poulton, Senior Lecturer, Brain Mind Centre Nepean, University of Sydney

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

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  • How anti-vaccine figures abuse data to trick you

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    The anti-vaccine movement is nearly as old as vaccines themselves. For as long as humans have sought to harness our immune system’s incredible ability to recognize and fight infectious invaders, critics and conspiracy theorists have opposed these efforts. 

    Anti-vaccine tactics have advanced since the early days of protesting “unnatural” smallpox inoculation, and the rampant abuse of scientific data may be the most effective strategy yet. 

    Here’s how vaccine opponents misuse data to deceive people, plus how you can avoid being manipulated.

    Misappropriating raw and unverified safety data

    Perhaps the oldest and most well-established anti-vaccine tactic is the abuse of data from the federal Vaccine Adverse Event Reporting System, or VAERS. The Centers for Disease Control and Prevention and the Food and Drug Administration maintain VAERS as a tool for researchers to detect early warning signs of potential vaccine side effects. 

    Anyone can submit a VAERS report about any symptom experienced at any point after vaccination. That does not mean that these symptoms are vaccine side effects.

    VAERS was not designed to determine if a specific vaccine caused a specific adverse event. But for decades, vaccine opponents have misinterpreted, misrepresented, and manipulated VAERS data to convince people that vaccines are dangerous. 

    Anyone relying on VAERS to draw conclusions about vaccine safety is probably trying to trick you. It isn’t possible to determine from VAERS data alone if a vaccine caused a specific health condition.

    VAERS isn’t the only federal data that vaccine opponents abuse. Originally created for COVID-19 vaccines, V-safe is a vaccine safety monitoring system that allows users to report—via text message surveys—how they feel and any health issues they experience up to a year after vaccination. Anti-vaccine groups have misrepresented data in the system, which tracks all health experiences, whether or not they are vaccine-related.

    The U.S. Department of Defense’s Defense Medical Epidemiology Database (DMED) has also become a target of anti-vaccine misinformation. Vaccine opponents have falsely claimed that DMED data reveals massive spikes in strokes, heart attacks, HIV, cancer, and blood clots among military service members since the COVID-19 vaccine rollout. The spike was due to an updated policy that corrected underreporting in the previous years

    Misrepresenting legitimate studies

    A common tactic vaccine opponents use is misrepresenting data from legitimate sources such as national health databases and peer-reviewed studies. For example, COVID-19 vaccines have repeatedly been blamed for rising cancer and heart attack rates, based on data that predates the pandemic by decades. 

    A prime example of this strategy is a preliminary FDA study that detected a slight increase in stroke risk in older adults after a high-dose flu vaccine alone or in combination with the bivalent COVID-19 vaccine. The study found no “increased risk of stroke following administration of the COVID-19 bivalent vaccines.”

    Yet vaccine opponents used the study to falsely claim that COVID-19 vaccines were uniquely harmful, despite the data indicating that the increased risk was almost certainly driven by the high-dose flu vaccine. The final peer-reviewed study confirmed that there was no elevated stroke risk following COVID-19 vaccination. But the false narrative that COVID-19 vaccines cause strokes persists.

    Similarly, the largest COVID-19 vaccine safety study to date confirmed the extreme rarity of a few previously identified risks. For weeks, vaccine opponents overstated these rare risks and falsely claimed that the study proves that COVID-19 vaccines are unsafe. 

    Citing preprint and retracted studies

    When a study has been retracted, it is no longer considered a credible source. A study’s retraction doesn’t deter vaccine opponents from promoting it—it may even be an incentive because retracted papers can be held up as examples of the medical establishment censoring so-called “truthtellers.” For example, anti-vaccine groups still herald Andrew Wakefield nearly 15 years after his study falsely linking the measles, mumps, and rubella (MMR) vaccine to autism was retracted for data fraud. 

    The COVID-19 pandemic brought the lasting impact of retracted studies into sharp focus. The rush to understand a novel disease that was infecting millions brought a wave of scientific publications, some more legitimate than others. 

    Over time, the weaker studies were reassessed and retracted, but their damage lingers. A 2023 study found that retracted and withdrawn COVID-19 studies were cited significantly more frequently than valid published COVID-19 studies in the same journals. 

    In one example, a widely cited abstract that found that ivermectin—an antiparasitic drug proven to not treat COVID-19—dramatically reduced mortality in COVID-19 patients exemplifies this phenomenon. The abstract, which was never peer reviewed, was retracted at the request of its authors, who felt the study’s evidence was weak and was being misrepresented. 

    Despite this, the study—along with the many other retracted ivermectin studies—remains a touchstone for proponents of the drug that has shown no effectiveness against COVID-19.

    In a more recent example, a group of COVID-19 vaccine opponents uploaded a paper to The Lancet’s preprint server, a repository for papers that have not yet been peer reviewed or published by the prestigious journal. The paper claimed to have analyzed 325 deaths after COVID-19 vaccination, finding COVID-19 vaccines were linked to 74 percent of the deaths. 

    The paper was promptly removed because its conclusions were unsupported, leading vaccine opponents to cry censorship. 

    Applying animal research to humans

    Animals are vital to medical research, allowing scientists to better understand diseases that affect humans and develop and screen potential treatments before they are tested in humans. Animal research is a starting point that should never be generalized to humans, but vaccine opponents do just that.

    Several animal studies are frequently cited to support the claim that mRNA COVID-19 vaccines are dangerous during pregnancy. These studies found that pregnant rats had adverse reactions to the COVID-19 vaccines. The results are unsurprising given that they were injected with doses equal to or many times larger than the dose given to humans rather than a dose that is proportional to the animal’s size. 

    Similarly, a German study on rat heart cells found abnormalities after exposure to mRNA COVID-19 vaccines. Vaccine opponents falsely insinuated that this study proves COVID-19 vaccines cause heart damage in humans and was so universally misrepresented that the study’s author felt compelled to dispute the claims. 

    The author noted that the study used vaccine doses significantly higher than those administered to humans and was conducted in cultured rat cells, a dramatically different environment than a functioning human heart. 

    How to avoid being misled

    The internet has empowered vaccine opponents to spread false information with an efficiency and expediency that was previously impossible. Anti-vaccine narratives have advanced rapidly due to the rampant exploitation of valid sources and the promotion of unvetted, non-credible sources. 

    You can avoid being tricked by using multiple trusted sources to verify claims that you encounter online. Some examples of credible sources are reputable public health entities like the CDC and World Health Organization, personal health care providers, and peer-reviewed research from experts in fields relevant to COVID-19 and the pandemic. 

    Read more about anti-vaccine tactics:

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

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