Edamame vs Brussels Sprouts – Which is Healthier?

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Our Verdict

When comparing edamame to Brussels sprouts, we picked the edamame.

Why?

We were curious to see if something could unseat Brussels sprouts from the vegetable throne!

In terms of macros, edamame have more than 3x the protein and and nearly 50% more fiber, for the same amount of carbs. An easy win for edamame.

In the category of vitamins, edamame have more of vitamins B1, B2, B3, B5, B9, and choline, while Brussels sprouts have more of vitamins A, B6, C, E, and K, meaning a marginal 6:5 win for edamame this time.

When it comes to minerals, things are quite one-sided: edamame have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while Brussels sprouts have more selenium. Another easy win for edamame!

Adding up the sections makes it clear that edamame win the day, but of course, by all means, enjoy either or both; diversity is good!

Want to learn more?

You might like to read:

What Do The Different Kinds Of Fiber Do? 30 Foods That Rank Highest

Enjoy!

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  • Top 8 Fruits That Prevent & Kill Cancer

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    Dr. Amy Dee, pharmacist and cancer survivor herself, lays out the best options for anticancer fruits:

    The fruits

    Without further ado, they are:

    • Kiwi: promotes cancer cell death while sparing healthy cells
    • Plums & peaches: an interesting choice to list these similar fruits together as one item, but they both also induce cell death in cancer cells while sparing healthy ones
    • Dragon fruit: this does the same, while also inhibiting cancer cell growth
    • Figs: these have antitumor effects specifically, while removing carcinogens too, and additionally sensitizing cancer cells to light therapy
    • Cranberries: disrupt cancer cell adhesion, breaking down tumors, while protecting non-cancerous cells against DNA damage
    • Citrus fruits: inhibit tumor growth and kill cancer cells; regular consumption is also associated with a lower cancer risk (be warned though, grapefruit interacts with some medications)
    • Cherries: induce cancer cell death; protect healthy cells against DNA damage
    • Tomatoes: don’t often make it into lists of fruits, but lycopene reduces cancer risk, and slows the growth of cancer cells (10almonds note: watermelon has more lycopene than tomatoes, and is more traditionally considered a fruit in all respects, so could have taken the spot here).

    We would also argue that apricots could have had a spot on the list, both for their lycopene content (comparable to tomatoes) and their botanical (and this phytochemical) similarities to peaches and plums.

    For more information on each of these (she also talks about the different polyphenols and other nutrients that constitute the active compounds delivering these anticancer effects), enjoy:

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

    Want to learn more?

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    Take care!

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  • How To Clean Your Brain (Glymphatic Health Primer)

    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.

    That’s not a typo! The name “glymphatic system” was coined by the Danish neuroscientist Dr. Maiken Nedergaard, and is a nod to its use of glial cells to do a similar job to that of the peripheral lymphatic system—but this time, in the CNS. Today, we have Dr. Jin Sung to tell us more:

    Brainwashing (but not like that)

    The glymphatic system may sound like a boring job, but so does “sanitation worker” in a city—yet the city would grind to a messy halt very very quickly without them. Same goes for your brain.

    Diseases that are prevalent when this doesn’t happen the way it should include Alzheimer’s (beta-amyloid clearance) and Parkinson’s (alpha-synuclein clearance) amongst others.

    Things Dr. Sung recommends for optimal glymphatic function include: sleep (7–9 hours), exercise (30–45 minutes daily), hydration (half your bodyweight in pounds, in ounces, so if your body weighs 150 lbs, that means 75 oz of water), good posture (including the use of good ergonomics, e.g. computer monitor at right height, car seat correct, etc), stress reduction (reduces inflammatory cytokines), getting enough omega-3 (the brain needs certain fats to work properly, and this is the one most likely to see a deficit), vagal stimulation (methods include humming, gargling, and gagging—please note we said vagal stimulation; easy to misread at a glance!), LED light therapy, and fasting (intermittent or prolonged).

    For more on each of these, including specific tips, enjoy:

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    Want to learn more?

    You might also like to read:

    Take care!

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  • The Growing Inequality in Life Expectancy Among Americans

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    The life expectancy among Native Americans in the western United States has dropped below 64 years, close to life expectancies in the Democratic Republic of the Congo and Haiti. For many Asian Americans, it’s around 84 — on par with life expectancies in Japan and Switzerland.

    Americans’ health has long been unequal, but a new study shows that the disparity between the life expectancies of different populations has nearly doubled since 2000. “This is like comparing very different countries,” said Tom Bollyky, director of the global health program at the Council on Foreign Relations and an author of the study.

    Called “Ten Americas,” the analysis published late last year in The Lancet found that “one’s life expectancy varies dramatically depending on where one lives, the economic conditions in that location, and one’s racial and ethnic identity.” The worsening health of specific populations is a key reason the country’s overall life expectancy — at 75 years for men and 80 for women — is the shortest among wealthy nations.

    To deliver on pledges from the new Trump administration to make America healthy again, policymakers will need to fix problems undermining life expectancy across all populations.

    “As long as we have these really severe disparities, we’re going to have this very low life expectancy,” said Kathleen Harris, a sociologist at the University of North Carolina. “It should not be that way for a country as rich as the U.S.”

    Since 2000, the average life expectancy of many American Indians and Alaska Natives has been steadily shrinking. The same has been true since 2014 for Black people in low-income counties in the southeastern U.S.

    “Some groups in the United States are facing a health crisis,” Bollyky said, “and we need to respond to that because it’s worsening.”

    Heart disease, car fatalities, diabetes, covid-19, and other common causes of death are directly to blame. But research shows that the conditions of people’s lives, their behaviors, and their environments heavily influence why some populations are at higher risk than others.

    Native Americans in the West — defined in the “Ten Americas” study as more than a dozen states excluding California, Washington, and Oregon — were among the poorest in the analysis, living in counties where a person’s annual income averages below about $20,000. Economists have shown that people with low incomes generally live shorter lives.

    Studies have also linked the stress of poverty, trauma, and discrimination to detrimental coping behaviors like smoking and substance use disorders. And reservations often lack grocery stores and clean, piped water, which makes it hard to buy and cook healthy food.

    About 1 in 5 Native Americans in the Southwest don’t have health insurance, according to a KFF report. Although the Indian Health Service provides coverage, the report says the program is weak due to chronic underfunding. This means people may delay or skip treatments for chronic illnesses. Postponed medical care contributed to the outsize toll of covid among Native Americans: About 1 of every 188 Navajo people died of the disease at the peak of the pandemic.

    “The combination of limited access to health care and higher health risks has been devastating,” Bollyky said.

    At the other end of the spectrum, the study’s category of Asian Americans maintained the longest life expectancies since 2000. As of 2021, it was 84 years.

    Education may partly underlie the reasons certain groups live longer. “People with more education are more likely to seek out and adhere to health advice,” said Ali Mokdad, an epidemiologist at the Institute for Health Metrics and Evaluation at the University of Washington, and an author of the paper. Education also offers more opportunities for full-time jobs with health benefits. “Money allows you to take steps to take care of yourself,” Mokdad said.

    The group with the highest incomes in most years of the analysis was predominantly composed of white people, followed by the mainly Asian group. The latter, however, maintained the highest rates of college graduation, by far. About half finished college, compared with fewer than a third of other populations.

    The study suggests that education partly accounts for differences among white people living in low-income counties, where the individual income averaged less than $32,363. Since 2000, white people in low-income counties in southeastern states — defined as those in Appalachia and the Lower Mississippi Valley — had far lower life expectancies than those in upper midwestern states including Montana, Nebraska, and Iowa. (The authors provide details on how the groups were defined and delineated in their report.)

    Opioid use and HIV rates didn’t account for the disparity between these white, low-income groups, Bollyky said. But since 2010, more than 90% of white people in the northern group were high school graduates, compared with around 80% in the southeastern U.S.

    The education effect didn’t hold true for Latino groups compared with others. Latinos saw lower rates of high school graduation than white people but lived longer on average. This long-standing trend recently changed among Latinos in the Southwest because of covid. Hispanic or Latino and Black people were nearly twice as likely to die from the disease.

    On average, Black people in the U.S. have long experienced worse health than other races and ethnicities in the United States, except for Native Americans. But this analysis reveals a steady improvement in Black people’s life expectancy from 2000 to about 2012. During this period, the gap between Black and white life expectancies shrank.

    This is true for all three groups of Black people in the analysis: Those in low-income counties in southeastern states like Mississippi, Louisiana, and Alabama; those in highly segregated and metropolitan counties, such as Queens, New York, and Wayne, Michigan, where many neighborhoods are almost entirely Black or entirely white; and Black people everywhere else.

    Better drugs to treat high blood pressure and HIV help account for the improvements for many Americans between 2000 to 2010. And Black people, in particular, saw steep rises in high school graduation and gains in college education in that period.

    However, progress stagnated for Black populations by 2016. Disparities in wealth grew. By 2021, Asian and many white Americans had the highest incomes in the study, living in counties with per capita incomes around $50,000. All three groups of Black people in the analysis remained below $30,000.

    A wealth gap between Black and white people has historical roots, stretching back to the days of slavery, Jim Crow laws, and policies that prevented Black people from owning property in neighborhoods that are better served by public schools and other services. For Native Americans, a historical wealth gap can be traced to a near annihilation of the population and mass displacement in the 19th and 20th centuries.

    Inequality has continued to rise for several reasons, such as a widening pay gap between predominantly white corporate leaders and low-wage workers, who are disproportionately people of color. And reporting from KFF Health News shows that decisions not to expand Medicaid have jeopardized the health of hundreds of thousands of people living in poverty.

    Researchers have studied the potential health benefits of reparation payments to address historical injustices that led to racial wealth gaps. One new study estimates that such payments could reduce premature death among Black Americans by 29%.

    Less controversial are interventions tailored to communities. Obesity often begins in childhood, for example, so policymakers could invest in after-school programs that give children a place to socialize, be active, and eat healthy food, Harris said. Such programs would need to be free for children whose parents can’t afford them and provide transportation.

    But without policy changes that boost low wages, decrease medical costs, put safe housing and strong public education within reach, and ensure access to reproductive health care including abortion, Harris said, the country’s overall life expectancy may grow worse.

    “If the federal government is really interested in America’s health,” she said, “they could grade states on their health metrics and give them incentives to improve.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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

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  • Basil vs Oregano – Which is Healthier?
  • The Brain Health Kitchen – by Dr. Annie Fenn

    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.

    This is a cookbook built around the MIND diet, which we talked about in our “Four Ways To Upgrade The Mediterranean Diet” article.

    As such, it’s a top-tier gold-standard diet to be following for brain health, and having it as a book of recipes makes actually eating this way a lot easier!

    The book does talk about the science first before getting to the recipes, so don’t worry, you won’t have to reverse engineer the dietary guidelines from the recipes; everything is explained well.

    The recipes (of which there are 100) are diverse enough to be interesting without being so complicated as to be difficult. The ingredients are largely nutritional powerhouses, and most if not all can be found in your nearest reasonable-sized supermarket. Also, the recipes are (as you might reasonably expect), very plant-forward, but not entirely plant-based (as you might have guessed from the salmon on the front cover).

    Bottom line: if you’d like to eat more healthily for your brain, but are a little stumped on what to do with the four ingredients you remember are brain-healthy, this book will help expand your horizons—not to mention your culinary repertoire!

    Click here to check out The Brain Health Kitchen: Preventing Alzheimer’s Through Food, and look after your brain!

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  • The Most Anti Aging Exercise

    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 referenced this (excellent) video before, but never actually put it under the spotlight in one of these features, so here we go!

    Deep squats

    It’s about deep squats, also called Slav squats, Asian squats, sitting squats, resting squats, or various other names. However, fear not; you don’t need to be Slavic or Asian to do it; you just need to practice.

    As for why this is called “anti-aging”, by the way, it’s because being able to get up off the ground is one of the main tests of age-related mobility decline, and if you can deep-squat comfortably, then you can do that easily. And so long as you continue being able to deep-squat comfortably, you’ll continue to be able to get up off the ground easily too, because you have the strength in the right muscles, as well as the suppleness, comfort with range of motion, and balance (those stabilizing muscles are used constantly in a deep squat, whereas Western lifestyle sitting leaves those muscles very neglected and thus atrophied).

    Epidemiological note: chairs, couches, and assorted modern conveniences reduce the need for squatting in daily life, leading to stiffness in joints, muscles, tendons, and ligaments. Many adults in developed countries struggle with deep squats due to lack of use, not aging. Which is a problem, because a lack of full range of motion in joints causes wear and tear, leading to chronic pain and degenerative joint diseases. People in countries where squatting is a common resting position have lower incidences of osteoarthritis, for example—contrary to what some might expect, squatting does not harm joints but rather protects them from arthritis and knee pain. Strengthening leg muscles through squatting can alleviate knee pain, whereas knee pain is often worsened by inactivity.

    Notwithstanding the thumbnail, which is showing an interim position, one’s feet should be flat on the ground, by the way, and one’s butt should be nearby, just a few inches off the ground (in other words, the position that we see her in for most of this video).

    Troubleshooting: if you’re accustomed to sitting in chairs a lot, then this may be uncomfortable at first. Zuzka advises us to go gently, and/but gradually increase our range of motion and (equally importantly) duration in the resting position.

    You can use a wall or doorway to partially support you, at first, if you struggle with mobility or balance. Just try to gradually use it less, until you’re comfortable deep-squatting with no support.

    Since this is not an intrinsically very exciting exercise, once you build up the duration for which you’re comfortable deep-squatting, it can be good to get in the habit of “sitting” this way (i.e. deep squatting, still butt-off-the-floor, but doing the job of sitting) while doing other things such as working (if you have an appropriate work set-up for that*), reading, or watching TV.

    *this is probably easiest with a laptop placed on an object/surface of appropriate height, such as a coffee table or such. As a bonus, having your hands in front of you while working will also bring your center of gravity forwards a bit, making the position easier and more comfortable to maintain. This writer (hi, it’s me) prefers her standing desk for work in general, with a nice ergonomic keyboard and all that, but if using a laptop from time to time, then squatting is a very good option.

    In terms of working up duration, if you can only manage seconds to start with, that’s fine. Just do a few more seconds each time, until it’s 30, 60, 120, and so on until it’s 5 minutes, 10, 15, and so on.

    You can even start that habit-forming while you’re still in the “seconds at a time” stage! You can deep-squat just for some seconds while you:

    • pick up something from the floor
    • check on something in the oven
    • get something out of the bottom of the fridge

    …etc!

    For more on all this, plus many visual demonstrations including interim exercises to get you there if it’s difficult for you at first, enjoy:

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    Want to learn more?

    You might also like to read:

    Mobility For Now & For Later: Train For The Marathon That Is Your Life!

    Take care!

    Don’t Forget…

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  • Nasal Hair; How Far To Go?

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    t’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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

    ❝As a man in his sixties I find I need to trim my nasal hair quite frequently, otherwise it sticks out in an unsightly manner. But I’m never sure how severely I should cut the hairs back, or even how best to do it. Please advise.❞

    As you might know, those hairs are really important for our health, so let’s start by mentioning that yes, trimming is the way, not plucking!

    In an ideal world, we’d not trim them further back than the entrance to our nostrils, but given the constant nature of hair-growing, that could become a Sisyphean task.

    A good compromise, if you’re not up for trimming when you get up and having visible hairs by evening, is to put the scissors away (if you haven’t already) and use a nasal hair trimmer; these are good at a) trimming nasal hairs b) abstaining from trimming them too far back.

    By all means shop around, but here’s an example product on Amazon, for your convenience!

    Enjoy!

    Don’t Forget…

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    Learn to Age Gracefully

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