“The Longevity Vitamin” (That’s Not A Vitamin)

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The Magic of Mushrooms

“The Longevity Vitamin that’s not a vitamin” is a great tagline for what’s actually an antioxidant amino acid nutraceutical, but in this case, we’re not the ones spearheading its PR, but rather, the Journal of Nutritional Science:

Is ergothioneine a “longevity vitamin” limited in the American diet?

It can be found in all foods, to some extent, but usually in much tinier amounts than would be useful. The reason for this is that it’s synthesized by a variety of microbes (mostly fungi and actinobacteria), and enters the food chain via vegetables that are grown in soil that contain such (which is basically all soil, unless you were to go out of your way to sterilize it, or something really unusually happened).

About those fungi? That includes common popular edible fungi, where it is found quite generously. An 85g (3oz) portion of (most) mushrooms contains about 5mg of ergothioneine, the consumption of which is associated with a 16% reduced all-cause mortality:

Association of mushroom consumption with all-cause and cause-specific mortality among American adults: prospective cohort study findings from NHANES III

However… Most Americans don’t eat that many mushrooms, and those polled averaged 1.1mg/day ergothioneine (in contrast with, for example, Italians’ 4.6mg/day average).

Antioxidant properties

While its antioxidant properties aren’t the most exciting quality, they are worth a mention, on account of their potency:

The biology of ergothioneine, an antioxidant nutraceutical

This is also part of its potential bid to get classified as a vitamin, because…

❝Decreased blood and/or plasma levels of ergothioneine have been observed in some diseases, suggesting that a deficiency could be relevant to the disease onset or progression❞

~ Dr. Barry Halliwell et al.

Source: Ergothioneine: a diet-derived antioxidant with therapeutic potential

Healthy aging

Building on from the above, ergothioneine has been specifically identified as being associated with healthy aging and the prevention of cardiometabolic diseases:

❝An increasing body of evidence suggests ergothioneine may be an important dietary nutrient for the prevention of a variety of inflammatory and cardiometabolic diseases and ergothioneine has alternately been suggested as a vitamin, “longevity vitamin”, and nutraceutical❞

~ Dr. Bernadette Moore et al., citing more references every few words there

Source: Ergothioneine: an underrecognised dietary micronutrient required for healthy ageing?

Good for the heart = good for the brain

As a general rule of thumb, “what’s good for the heart is good for the brain” is almost always true, and it appears to be so in this case, too:

❝Ergothioneine crosses the blood–brain barrier and has been reported to have beneficial effects in the brain. In this study, we discuss the cytoprotective and neuroprotective properties of ergotheioneine, which may be harnessed for combating neurodegeneration and decline during aging.❞

~ Dr. Bindu Paul

Source: Ergothioneine: A Stress Vitamin with Antiaging, Vascular, and Neuroprotective Roles?

Want to get some?

You can just eat a portion of mushrooms per day! But if you don’t fancy that, it is available as a supplement in convenient 1/day capsule form too.

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

Enjoy!

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  • Why Chronic Fatigue Syndrome Is Not Just Being Tired

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    …and other stories from this week’s health news:

    Chronic Fatigue Syndrome, beyond being chronically fatigued

    We’ve written before how chronic fatigue syndrome (CFS), also called myalgic encephalomyelitis (ME), is not just a case of being tired all the time.

    CFS/ME is a complex neurological illness: it’s not just chronic fatigue but rather a condition affecting nearly every system in the body, involving muscle pain, brain inflammation, and most notably, fatigue and post-exertional malaise; furthermore, this fatigue isn’t relieved by rest, and symptoms worsen after even minor physical or mental effort.

    And yes, it is physical in nature; neuroimaging and biological studies show measurable physical changes in brain function, metabolism, immune response, and circulation.

    Women are disproportionately affected; CFS/ME occurs 2–3 times more often in women and is typically diagnosed in middle age, and as such, it has suffered from a dearth of research compared to many conditions. While we don’t for sure know the cause, we do know that it often follows infectious disease, and COVID is definitely high on the list (though far from the only culprit).

    Read in full: It’s not just “chronic fatigue”: Myalgic encephalomyelitis/chronic fatigue syndrome is much more than being tired

    Related: Support For Long COVID & Chronic Fatigue

    Does your healthcare provider have your back?

    When it comes to lower back pain, most people recover quickly without treatment, but a sizeable minority of people develop long-term disability.

    So, while it is common that it might be examined and “this is fine; rest it and take some ibuprofen”, it’s also important to take it seriously too.

    Some guideline-issuing bodies such as NICE (National Institute of Care Excellence) recommend using a questionnaire to identify patients least likely to recover naturally so they can receive intensive care; however, recent studies have questioned whether this targeted approach is more effective than standard care, and found that the answer is “no”.

    NICE also advises against opioids for short-term back pain but still allows weak opioids like codeine if NSAIDs can’t be used; this ambiguity can sometimes lead to inappropriate opioid use, despite 2023 evidence showing stronger opioids are ineffective anyway.

    This is a report from the UK, but of course the science is the same everywhere, and when it comes to processes, it’s important for us all to know enough to be able to advocate for ourselves rather than blindly trust:

    Read in full: Why your doctor may not have given you the best advice for your lower back pain

    Related: Get The Right Help For Your Pain

    More deadly outbreaks in the wake of food safety testing being axed

    In the latest listeria outbreak, deaths have so far “only” been reported in IL, MI, and TX, but hospitalizations have spanned 13 states and the recall is nationwide.

    As for where it came from, the exact contamination source is unknown; cases were linked using shopper records and patient interviews, which is the best we can get these days, although it wasn’t like this previously:

    ❝The strain of listeria bacteria that made people sick was found in a sample of chicken fettuccine Alfredo during a routine inspection in March [before the suspension of quality control testing], US agriculture department officials said. That product was destroyed and never sent to stores.❞

    Normally, any further contaminated products would have been caught in exactly the same way and much more would be known about it, but since funding was cut in April and quality control testing suspended, it’s largely been a “we’re on our own” scenario for consumers since then.

    The currently recalled items are:

    • 32.8oz Marketside Grilled Chicken Alfredo with best-by dates of 27 June or earlier
    • 12.3oz Marketside Grilled Chicken Alfredo with broccoli, with best-by dates of 26 June or earlier
    • 12.5oz Home Chef Heat & Eat Chicken Fettuccine Alfredo with best-by dates of 19 June or earlier

    …however, it is worth being vigilant in general, and avoiding products that are particularly prone to contamination.

    Read in full: Deadly US listeria outbreak linked to chicken dishes at Kroger and Walmart

    Related: After The Recent Wave Of Food Recalls…

    Take care!

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  • Beetroot vs Radish – 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 beetroot to radish, we picked the beetroot.

    Why?

    In terms of macros, beetroot has more fiber, carbs, and protein, making it the more nutrient-dense option in this category.

    In the category of vitamins, beetroot has more of vitamins A, B1, B2, B3, B5, B6, B7, B9, and E, while radishes have more of vitamins C and K, giving beetroot a 9:2 victory here.

    Looking at minerals, beetroot has more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while radishes have more calcium. An easy 8:1 win for beetroot in this round.

    In other considerations, beetroot has many important phytochemical benefits, mostly from its betalain content and especially betanin, while radishes can’t boast much in the phytochemical category.

    You may be thinking: but what about radishes’ shiny red bit? Doesn’t that usually mean more of something important, like carotenoids or anthocyanins or something? And the answer is that the red pigment in radishes is so thinly-distributed on the exterior that it’s barely there and if we’re looking at values per 100g, it’s a tiny fraction of a tiny fraction.

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

    Want to learn more?

    You might like:

    Beetroot For More Than Just Your Blood Pressure

    Enjoy!

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  • A person in Texas caught bird flu after mixing with dairy cattle. Should we be worried?

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    The United States’ Centers for Disease Control and Prevention (CDC) has issued a health alert after the first case of H5N1 avian influenza, or bird flu, seemingly spread from a cow to a human.

    A farm worker in Texas contracted the virus amid an outbreak in dairy cattle. This is the second human case in the US; a poultry worker tested positive in Colorado in 2022.

    The virus strain identified in the Texan farm worker is not readily transmissible between humans and therefore not a pandemic threat. But it’s a significant development nonetheless.

    Some background on bird flu

    There are two types of avian influenza: highly pathogenic or low pathogenic, based on the level of disease the strain causes in birds. H5N1 is a highly pathogenic avian influenza.

    H5N1 first emerged in 1997 in Hong Kong and then China in 2003, spreading through wild bird migration and poultry trading. It has caused periodic epidemics in poultry farms, with occasional human cases.

    Influenza A viruses such as H5N1 are further divided into variants, called clades. The unique variant causing the current epidemic is H5N1 clade 2.3.4.4b, which emerged in late 2020 and is now widespread globally, especially in the Americas.

    In the past, outbreaks could be controlled by culling of infected birds, and H5N1 would die down for a while. But this has become increasingly difficult due to escalating outbreaks since 2021.

    Wild animals are now in the mix

    Waterfowl (ducks, swans and geese) are the main global spreaders of avian flu, as they migrate across the world via specific routes that bypass Australia. The main hub for waterfowl to migrate around the world is Quinghai lake in China.

    But there’s been an increasing number of infected non-waterfowl birds, such as true thrushes and raptors, which use different flyways. Worryingly, the infection has spread to Antarctica too, which means Australia is now at risk from different bird species which fly here.

    H5N1 has escalated in an unprecedented fashion since 2021, and an increasing number of mammals including sea lions, goats, red foxes, coyotes, even domestic dogs and cats have become infected around the world.

    Wild animals like red foxes which live in peri-urban areas are a possible new route of spread to farms, domestic pets and humans.

    Dairy cows and goats have now become infected with H5N1 in at least 17 farms across seven US states.

    What are the symptoms?

    Globally, there have been 14 cases of H5N1 clade 2.3.4.4b virus in humans, and 889 H5N1 human cases overall since 2003.

    Previous human cases have presented with a severe respiratory illness, but H5N1 2.3.4.4b is causing illness affecting other organs too, like the brain, eyes and liver.

    For example, more recent cases have developed neurological complications including seizures, organ failure and stroke. It’s been estimated that around half of people infected with H5N1 will die.

    The case in the Texan farm worker appears to be mild. This person presented with conjunctivitis, which is unusual.

    Food safety

    Contact with sick poultry is a key risk factor for human infection. Likewise, the farm worker in Texas was likely in close contact with the infected cattle.

    The CDC advises pasteurised milk and well cooked eggs are safe. However, handling of infected meat or eggs in the process of cooking, or drinking unpasteurised milk, may pose a risk.

    Although there’s no H5N1 in Australian poultry or cattle, hygienic food practices are always a good idea, as raw milk or poorly cooked meat, eggs or poultry can be contaminated with microbes such as salmonella and E Coli.

    If it’s not a pandemic, why are we worried?

    Scientists have feared avian influenza may cause a pandemic since about 2005. Avian flu viruses don’t easily spread in humans. But if an avian virus mutates to spread in humans, it can cause a pandemic.

    One concern is if birds were to infect an animal like a pig, this acts as a genetic mixing vessel. In areas where humans and livestock exist in close proximity, for example farms, markets or even in homes with backyard poultry, the probability of bird and human flu strains mixing and mutating to cause a new pandemic strain is higher.

    A visual depicting potential pathways to a novel pandemic influenza virus.
    There are a number of potential pathways to a pandemic caused by influenza. Author provided

    The cows infected in Texas were tested because farmers noticed they were producing less milk. If beef cattle are similarly affected, it may not be as easily identified, and the economic loss to farmers may be a disincentive to test or report infections.

    How can we prevent a pandemic?

    For now there is no spread of H5N1 between humans, so there’s no immediate risk of a pandemic.

    However, we now have unprecedented and persistent infection with H5N1 clade 2.3.4.4b in farms, wild animals and a wider range of wild birds than ever before, creating more chances for H5N1 to mutate and cause a pandemic.

    Unlike the previous epidemiology of avian flu, where hot spots were in Asia, the new hot spots (and likely sites of emergence of a pandemic) are in the Americas, Europe or in Africa.

    Pandemics grow exponentially, so early warnings for animal and human outbreaks are crucial. We can monitor infections using surveillance tools such as our EPIWATCH platform.

    The earlier epidemics can be detected, the better the chance of stamping them out and rapidly developing vaccines.

    Although there is a vaccine for birds, it has been largely avoided until recently because it’s only partially effective and can mask outbreaks. But it’s no longer feasible to control an outbreak by culling infected birds, so some countries like France began vaccinating poultry in 2023.

    For humans, seasonal flu vaccines may provide a small amount of cross-protection, but for the best protection, vaccines need to be matched exactly to the pandemic strain, and this takes time. The 2009 flu pandemic started in May in Australia, but the vaccines were available in September, after the pandemic peak.

    To reduce the risk of a pandemic, we must identify how H5N1 is spreading to so many mammalian species, what new wild bird pathways pose a risk, and monitor for early signs of outbreaks and illness in animals, birds and humans. Economic compensation for farmers is also crucial to ensure we detect all outbreaks and avoid compromising the food supply.

    C Raina MacIntyre, Professor of Global Biosecurity, NHMRC L3 Research Fellow, Head, Biosecurity Program, Kirby Institute, UNSW Sydney; Ashley Quigley, Senior Research Associate, Global Biosecurity, UNSW Sydney; Haley Stone, PhD Candidate, Biosecurity Program, Kirby Institute, UNSW Sydney; Matthew Scotch, Associate Dean of Research and Professor of Biomedical Informatics, College of Health Solutions, Arizona State University, and Rebecca Dawson, Research Associate, The Kirby Institute, UNSW Sydney

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

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  • Passion Fruit vs Blueberries – 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 passion fruit to blueberries, we picked the passion fruit.

    Why?

    It wasn’t close!

    In terms of macros, the passion fruit has 3x the protein, 1.5x the carbs, and more than 4x the fiber. An easy win for passion fruit!

    In the category of vitamins, passion fruit has more of vitamins A, B2, B3, B5, B6, B7, B9, C, and choline, while blueberries have more of vitamins B1, E, and K. So, blueberries are not without their merits, but all in all, another win for passion fruit here.

    When it comes to minerals, passion fruit has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and selenium, while blueberries have slightly more zinc.

    Looking at polyphenols, this is one category where blueberry wins, and by a fair margin. We think that’s a great reason to enjoy blueberries, but not enough to reverse the win for passion fruit based on all the other categories!

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Enjoy!

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  • Lime vs Mango – Which is Healthier?

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    Our Verdict

    When comparing limes to mangos, we picked the mangos.

    Why?

    In terms of macros, limes get off to a good start with more fiber, while mangos have more carbs, making this a first round win for limes.

    However, in the category of vitamins, limes are not higher in any vitamins (no, not even vitamin C), while mangos are higher in vitamins A, B2, B3, B6, B9, C, E, and K, winning easily.

    Looking at minerals, limes have more calcium, iron, phosphorus, and zinc, while mangos have more copper, magnesium, manganese, potassium, and selenium, scoring a marginal win for mangos here.

    Adding up the sections makes for an overall win for mangos, but by all means enjoy either or both, and after all, their culinary uses are often quite different in any case, but their relative nutritional densities are always good to know, and…

    If you love getting enough vitamin C but don’t love sour tastes, then the fact that mangos have more vitamin C than limes is a very good thing to remember!

    Want to learn more?

    You might like:

    Eat Your Vitamins – by Mascha Davis, RDN ← the how and why of getting good amounts of vitamins from food rather than from supplements

    Enjoy!

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  • How To Rest More Efficiently (Yes, Really)

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    How To Rest More Efficiently (Yes, Really)

    We’ve talked before about how to recover more quickly after a workout, especially if you overdid it. There are a lot of tips in that article, so by all means check it out if you didn’t catch it at the time!

    That was very specific to recovering from exercise, though. Today we’re looking at something a little different, a little more holistic.

    You’re busier than you think

    Maybe your life is an obvious blur of busy-ness. Maybe it’s not. But either way, you’re almost certainly busier than you think. Especially on a cellular level.

    Your resting metabolic rate (RMR), or how many calories you burn while at rest (i.e., calories used just to keep you alive) will depend on various factors including age, sex, weight, body composition, and other things.

    That said, it’ll probably be between 1000 and 2000 calories per day. You can get a rough idea of what it might be for you, using this calculator:

    How Many Calories Do You Burn a Day at Rest (Doing Nothing)?

    So if ever you wonder why you feel so exhausted, despite having done nothing, it could be that your body was busy:

    • Metabolizing, generally (did you have a big meal?)
    • Fighting an illness (bacterial or viral infection, for example)
    • Fighting an imaginary illness and creating a real one in the process (stress, inflammation, etc)
    • Recovering/rebuilding from something you did yesterday or even before that
    • Thinking (your brain is your largest organ by mass, and consumes the most calories by far)

    Your brain does not get a free pass on being part of your body! Just like if a certain muscle group were working out constantly for 16 hours you’d be feeling pretty tired, the same goes for the organ that is your brain, if it’s been working out constantly.

    Your body is a composite organism—take advantage of that

    Dolphins can shut down half of their brain at once, to let each hemisphere of the brain sleep independently in shifts. We (except in the case of split brain patients, where the corpus callosum has been severed) can’t do that, but we can let different parts of the organism that is our body work in shifts.

    This is the real meaning of “a change is as a good as a rest”:

    If you’ve been doing cognitive work (at your desk perhaps, maybe managing a spreadsheet, say), then taking a break to do crosswords will not, actually, give you break. Because you’re still sitting manipulating letters and numbers. As far as your brain (still having to do work!) is concerned, it’s basically the same. Nor will checking out social media; you’re still sitting examining a screen.

    Instead, time to get physically active. Literally just doing the washing up would be a better break! Some yoga or Pilates would be perfect.

    In contrast, if you’ve been doing a vigorous bit of gardening, then for example taking a break to lift weights isn’t going to be a break, because again you just switched to a similar task.

    Better to pick up that book you’ve been meaning to read, or the crosswords we mentioned earlier. Or just lounge in your nicely-gardened garden.

    The important thing is: to not require the same resources from the body (including the brain, it’s still part of the body) that you have been.

    For more specific tips than we have room for here today, check out:

    How to Take Better Breaks at Work, According to Research

    Give your metabolism a break too

    Not completely—you don’t need to be put into cryostasis or anything.

    But, give your metabolism a rest, in relative terms. Intermittent fasting is great for precisely this; it lets your body rest and reset.

    See: Intermittent Fasting: we sort the science from the hype!

    So does the practice of meditation, by the way. You don’t have to get fancy with it, either:

    Check out: No Frills, Evidence-Based Mindfulness

    Enjoy, and rest well!

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