
Elderberries vs Cranberries – Which is Healthier?
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Our Verdict
When comparing elderberries to cranberries, we picked the elderberries.
Why?
In terms of macros, elderberry has slightly more carbs and 2x the fiber, the ratio of which gives elderberries the lower glycemic index also. A win for elderberries, then.
Looking at the vitamins, elderberries have more of vitamins A, B1, B2, B3, B6, B9, and C, while cranberries have more vitamin B5. An easy win for elderberries in this category.
In the category of minerals, we see a similar story: elderberries have more calcium, copper, iron, phosphorus, potassium, selenium, and zinc, while cranberries have (barely) more magnesium. Another clear win for elderberries.
Both of these fruits have additional “special” properties, and it’s worth noting that:
- elderberries’ bonus properties include that they significantly hasten recovery from upper respiratory tract viral infections.
- cranberries’ bonus properties (including: famously very good at reducing UTI risk) come with some warnings, including that they may increase the risk of kidney stones if you are prone to such, and also that cranberries have anti-clotting effects, which are great for heart health but can be a risk of you’re on blood thinners or have a bleeding disorder.
You can read about both of these fruits’ special properties in more detail below:
Want to learn more?
You might like to read:
- Herbs for Evidence-Based Health & Healing ← elderberry is in the list. We haven’t, at time of writing, done a main feature just on elderberry. Maybe soon!
- Health Benefits Of Cranberries (But: You’d Better Watch Out)
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The first pig kidney has been transplanted into a living person. But we’re still a long way from solving organ shortages
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In a world first, we heard last week that US surgeons had transplanted a kidney from a gene-edited pig into a living human. News reports said the procedure was a breakthrough in xenotransplantation – when an organ, cells or tissues are transplanted from one species to another. https://www.youtube.com/embed/cisOFfBPZk0?wmode=transparent&start=0 The world’s first transplant of a gene-edited pig kidney into a live human was announced last week.
Champions of xenotransplantation regard it as the solution to organ shortages across the world. In December 2023, 1,445 people in Australia were on the waiting list for donor kidneys. In the United States, more than 89,000 are waiting for kidneys.
One biotech CEO says gene-edited pigs promise “an unlimited supply of transplantable organs”.
Not, everyone, though, is convinced transplanting animal organs into humans is really the answer to organ shortages, or even if it’s right to use organs from other animals this way.
There are two critical barriers to the procedure’s success: organ rejection and the transmission of animal viruses to recipients.
But in the past decade, a new platform and technique known as CRISPR/Cas9 – often shortened to CRISPR – has promised to mitigate these issues.
What is CRISPR?
CRISPR gene editing takes advantage of a system already found in nature. CRISPR’s “genetic scissors” evolved in bacteria and other microbes to help them fend off viruses. Their cellular machinery allows them to integrate and ultimately destroy viral DNA by cutting it.
In 2012, two teams of scientists discovered how to harness this bacterial immune system. This is made up of repeating arrays of DNA and associated proteins, known as “Cas” (CRISPR-associated) proteins.
When they used a particular Cas protein (Cas9) with a “guide RNA” made up of a singular molecule, they found they could program the CRISPR/Cas9 complex to break and repair DNA at precise locations as they desired. The system could even “knock in” new genes at the repair site.
In 2020, the two scientists leading these teams were awarded a Nobel prize for their work.
In the case of the latest xenotransplantation, CRISPR technology was used to edit 69 genes in the donor pig to inactivate viral genes, “humanise” the pig with human genes, and knock out harmful pig genes. https://www.youtube.com/embed/UKbrwPL3wXE?wmode=transparent&start=0 How does CRISPR work?
A busy time for gene-edited xenotransplantation
While CRISPR editing has brought new hope to the possibility of xenotransplantation, even recent trials show great caution is still warranted.
In 2022 and 2023, two patients with terminal heart diseases, who were ineligible for traditional heart transplants, were granted regulatory permission to receive a gene-edited pig heart. These pig hearts had ten genome edits to make them more suitable for transplanting into humans. However, both patients died within several weeks of the procedures.
Earlier this month, we heard a team of surgeons in China transplanted a gene-edited pig liver into a clinically dead man (with family consent). The liver functioned well up until the ten-day limit of the trial.
How is this latest example different?
The gene-edited pig kidney was transplanted into a relatively young, living, legally competent and consenting adult.
The total number of gene edits edits made to the donor pig is very high. The researchers report making 69 edits to inactivate viral genes, “humanise” the pig with human genes, and to knockout harmful pig genes.
Clearly, the race to transform these organs into viable products for transplantation is ramping up.
From biotech dream to clinical reality
Only a few months ago, CRISPR gene editing made its debut in mainstream medicine.
In November, drug regulators in the United Kingdom and US approved the world’s first CRISPR-based genome-editing therapy for human use – a treatment for life-threatening forms of sickle-cell disease.
The treatment, known as Casgevy, uses CRISPR/Cas-9 to edit the patient’s own blood (bone-marrow) stem cells. By disrupting the unhealthy gene that gives red blood cells their “sickle” shape, the aim is to produce red blood cells with a healthy spherical shape.
Although the treatment uses the patient’s own cells, the same underlying principle applies to recent clinical xenotransplants: unsuitable cellular materials may be edited to make them therapeutically beneficial in the patient.
CRISPR technology is aiming to restore diseased red blood cells to their healthy round shape. Sebastian Kaulitzki/Shutterstock We’ll be talking more about gene-editing
Medicine and gene technology regulators are increasingly asked to approve new experimental trials using gene editing and CRISPR.
However, neither xenotransplantation nor the therapeutic applications of this technology lead to changes to the genome that can be inherited.
For this to occur, CRISPR edits would need to be applied to the cells at the earliest stages of their life, such as to early-stage embryonic cells in vitro (in the lab).
In Australia, intentionally creating heritable alterations to the human genome is a criminal offence carrying 15 years’ imprisonment.
No jurisdiction in the world has laws that expressly permits heritable human genome editing. However, some countries lack specific regulations about the procedure.
Is this the future?
Even without creating inheritable gene changes, however, xenotransplantation using CRISPR is in its infancy.
For all the promise of the headlines, there is not yet one example of a stable xenotransplantation in a living human lasting beyond seven months.
While authorisation for this recent US transplant has been granted under the so-called “compassionate use” exemption, conventional clinical trials of pig-human xenotransplantation have yet to commence.
But the prospect of such trials would likely require significant improvements in current outcomes to gain regulatory approval in the US or elsewhere.
By the same token, regulatory approval of any “off-the-shelf” xenotransplantation organs, including gene-edited kidneys, would seem some way off.
Christopher Rudge, Law lecturer, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Practical Optimism – by Dr. Sue Varma
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We’ve written before about how to get your brain onto a more positive track (without toxic positivity), but there’s a lot more to be said than we can fit into an article, so here’s a whole book packed full with usable advice.
The subtitle claims “the art, science, and practice of…”, but mostly it’s the science of. If there’s art to be found here, then this reviewer missed it, and as for the practice of, well, that’s down to the reader, of course.
However, it is easy to use the contents of this book to translate science into practice without difficulty.
If you’re a fan of acronyms, initialisms, and other mnemonics (such as the rhyming “Name, Claim, Tame, and Reframe”), then you’ll love this book as they come thick and fast throughout, and they contribute to the overall ease of application of the ideas within.
The writing style is conversational but with enough clinical content that one never forgets who is speaking—not in the egotistical way that some authors do, but rather, just, she has a lot of professional experience to share and it shows.
Bottom line: if you’d like to be more optimistic without delving into the delusional, this book can really help a lot with that (in measurable ways, no less!).
Click here to check out Practical Optimism, and brighten up your life!
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Chickpeas vs Black Beans – Which is Healthier?
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Our Verdict
When comparing chickpeas to black beans, we picked the black beans.
Why?
They’re both great! But we consider the nutritional profile of black beans to be better:
In terms of macros, black beans have a little more protein, while chickpeas have more carbohydrates. Generally speaking, people are not usually short of carbs in their diet, so we’ll go with the one with more protein. Black beans also have more fiber, which is important for heart health and more.
In the category of micronutrients, black beans have twice as much potassium and twice as much calcium, as well as twice as much magnesium. Chickpeas, meanwhile are better for manganese and slightly higher in B vitamins, but B vitamins are everywhere (especially vitamin B5, pantothenic acid; that’s literally where its name comes from, it means “from everywhere”), so we don’t consider that as much of a plus as the black beans doubling up on potassium, calcium, and magnesium.
So, do enjoy both, but if you’re going to pick, or lean more heavily on one, we recommend the black beans
Further reading
See also:
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
- Easily Digestible Vegetarian Protein Sources
- What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure
Enjoy!
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Raspberries vs Blackberries – 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 raspberries to blackberries, we picked the blackberries.
Why?
It was very close! Raspberries most certainly also have their merits. But blackberries do just a little bit better in a few categories:
In terms of macros, raspberries have a tiny bit more carbs and fiber, while blackberries have a even tinier bit more protein, and the two berries have an equal glycemic index. We’ll call this category a tie, or else the meanest of nominal wins for raspberry.
In the category of vitamins, raspberries have more of vitamins B1, B2, B5, B6, and choline, while blackberries have more of vitamins A, B3, B9, C, E, and K. This would be a very marginal win for blackberries, except that blackberries have more than 6x the vitamin A, a much larger margin than any of the other differences in vitamins (which were usually small differences), which gives blackberry a more convincing win here.
When it comes to minerals, things are closer: raspberries have more iron, magnesium, manganese, and phosphorus, while blackberries have more calcium, copper, potassium, selenium, and zinc. None of the differences are outstanding, so this is a simple marginal victory for blackberries.
It would be rude to look at berries without noting their polyphenols; we’re not list them all (or this article will get very long, because each has very many polyphenols with names like “pelargonidin 3-O-glucosyl-rutinoside” and so forth), but suffice it to say: raspberries are great for polyphenols and blackberries are even better for polyphenols.
That said… In the category of specific polyphenols we’ve written about before at 10almonds, it’s worth noting a high point of each berry, for the sake of fairness: raspberries have more quercetin (but blackberries have lots too) and blackberries have more ellagic acid (of which, raspberries have some, but not nearly as much). Anyway, just going off total polyphenol content, blackberries are the clear winner here.
Adding up the sections makes for an overall win for blackberries, but by all means, enjoy either or both; diversity is good!
Want to learn more?
You might like to read:
21 Most Beneficial Polyphenols & What Foods Have Them
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Creatine: Very Different For Young & Old People
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What’s the Deal with Creatine?
Creatine is best-known for its use as a sports supplement. It has a few other uses too, usually in the case of helping to treat (or recover from) specific medical conditions.
What actually is it?
Creatine is an organic compound formed from amino acids (mostly l-arginine and lysine, can be l-methionine, but that’s not too important for our purposes here).
We can take it as a supplement, we can get it in our diet (unless we’re vegan, because plants don’t make it; vertebrates do), and we can synthesize it in our own bodies.
What does it do?
While creatine supplements mostly take the form of creatine monohydrate, in the body it’s mostly stored in our muscle tissue as phosphocreatine, and it helps cells produce adenosine triphosphate, (ATP).
ATP is how energy is kept ready to use by cells, and is cells’ immediate go-to when they need to do something. For this reason, it’s highly instrumental in cell repair and rebuilding—which is why it’s used so much by athletes, especially bodybuilders or other athletes that have a vested interest in gaining muscle mass and enjoying faster recovery times.
See: Creatine use among young athletes
However! For reasons as yet not fully known, it doesn’t seem to have the same beneficial effect after a certain age:
What about the uses outside of sport?
Almost all studies outside of athletic performance have been on animals, despite it being suggested as potentially helpful for many things, including:
- Alzheimer’s disease
- Parkinson’s disease
- Huntington’s disease
- ischemic stroke
- epilepsy
- brain or spinal cord injuries
- motor neuron disease
- memory and brain function in older adults
However, research that’s been done on humans has been scant, if promising:
- A review of creatine supplementation in age-related diseases: more than a supplement for athletes
- Creatine supplementation and cognitive performance in elderly individuals
In short: creatine may reduce symptoms and slow the progression of some neurological diseases, although more research in humans is needed, and words such as “promising”, “potential”, etc are doing a lot of the heavy lifting in those papers we just cited.
Is it safe?
It seems so: Creatine supplementation and health variables: a retrospective study
Nor does it appear to create the sometimes-rumored kidney problems, cramps, or dehydration:
Where can I get it?
You can get it from pretty much any sports nutrition outlet, or you can order online. For example:
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Little Treatments, Big Effects – by Dr. Jessica Schleider
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The author, a clinical psychologist, discusses how mental healthcare has come a very long way, yet still has a long way to go. While advocating for top-down reforms, she does have a stopgap solution:
Find ways to significantly improve people’s mental health in a single-session intervention.
This seems like a tall order, but her method is based on good science, and also, most people will agree from experience that big changes can happen to someone in the space of moments, at pivotal turning points in life—they just have to be the right moments.
Dr. Schleider recommends that therapists train in (and then offer) this method, but she does also give comprehensive advice for self-therapy of this kind too.
These self-therapy directions, ways to induce those life-pivoting moments for the better, are perhaps the greatest value that the book gives us.
Bottom line: if you’d like a lot of the benefits of therapy without getting therapy, this book can definitely point you in the right direction, in a manner that won’t be a drain on your time or your wallet.
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