Fennel vs Onion – Which is Healthier?

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Our Verdict

When comparing fennel to onion, we picked the fennel.

Why?

First note, in case you didn’t see the picture: we are talking about white onions here (also called brown onions, by virtue of their attire).

Looking at the macros, fennel has nearly 2x the fiber and a little more protein, while onion has more carbs. An easy win in this category for the fennel.

In the category of vitamins, fennel has more of vitamins A, B2, B3, B5, B9, C, E, K, and choline (most of them by generous margins and some by especially large margins, we are talking, for example, 480x the vitamin A, 29x the vitamin E, and 157x the vitamin K), while onions have more of vitmains B1 and B6. Another clear win for fennel.

When it comes to minerals, fennel has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while onion is not higher in any minerals. No prizes for guessing: fennel wins this category too.

You may be curious as to how they add up on the polyphenol front, and the answer is, they don’t, much. Wonderful as these two vegetables are, an abundance of polyphenols is not amongst their strengths; fennel has some lignans and onion has some flavonols, but we’re talking tiny numbers here (in contrast, red onion would have aced it with 120mg/100g quercetin, amongst others, but red onion wasn’t on trial today).

Adding up the sections makes a clear win for fennel today.

Want to learn more?

You might like to read:

What’s Your Plant Diversity Score?

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  • How Ultra-Processed Foods Diminish Your Ability To Focus

    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.

    Ultra-processed foods (UPFs) have a well-earned bad reputation. And yet, most of us still consume at least some, and many people meet the criteria for ultra-processed food addiction.

    Now, some UPFs are healthy in moderation. See for example: Not all ultra-processed foods are bad for your health, whatever you might have heard

    But we said the bad reputation was well-earned, and that was true. For example: How Likely Is It That Ultra-Processed Foods (UPFs) Will Kill You?

    …which is quite dire.

    So what’s this about ultra-processed foods stealing our focus?

    The other kind of “brain drain”

    The good news: based on recent research (by Dr. Barbara Cardoso et al.), ultra-processed food intake doesn’t seem to affect memory.

    The bad news: it (adversely!) effects every other measure of cognitive function tested, and most of all, diminishes focus.

    Dr. Cardoso and her team followed 2,192 people aged 40–70 without dementia to examine the impact of diet on cognitive performance.

    The main finding: increasing intake of ultra-processed foods (UPFs) was linked to a measurable decline in attention span, even when overall diet quality was otherwise healthy.

    In particular, a 10% increase in UPFs was associated with noticeably poorer performance on tests of visual attention and processing speed.

    ❝To put our findings in perspective, a 10 per cent increase in UPFs is roughly equivalent to adding a standard packet of chips to your daily diet.

    For every 10 per cent increase in ultra-processed food a person consumed, we saw a distinct and measurable drop in a person’s ability to focus. 

    In clinical terms, this translated to consistently lower scores on standardised cognitive tests measuring visual attention and processing speed.❞

    ~ Dr. Barbara Cardoso

    As for how this happens, Dr. Barbara Cardoso explained that ultra-processing can damage the natural structure of food and introduce additives or chemicals, suggesting cognitive effects go beyond simply lacking “healthy” nutrients. We’ve covered that idea before at 10almonds*, too, so it’s nice to see such a lot of new data backing it up as well.

    For example:

    If you’d like to read Dr. Cardoso’s paper in full, here it is: Ultra-processed food intake, cognitive function, and dementia risk: A cross-sectional study of middle-aged and older Australian adults

    Want to improve your own dietary habits?

    First, it’s good to be well-informed. Reading 10almonds is a great start! Of course, we can’t cover every product in your local supermarket though, so check out this:

    How Processed Is The Food You Buy, Really? ← includes a huge, free database!

    If you prefer a short hit-list, then here you go: Top 10 Unhealthy Foods: How Many Do You Eat?

    And if you know which UPFs you want to cut out, but knowing isn’t the problem, then here’s our main feature on how to do that: When It’s More Than “Just” Cravings: How To Beat Food Addictions!

    Want to learn more?

    You might like this book we reviewed a little while back:

    Ultra-Processed People: The Science Behind The Food That Isn’t Food – by Dr. Chris van Tulleken

    …and/or as a next step,

    Unprocess Your Life: Break Free From Ultra-Processed Foods For Good – by Rob Hobson ← Rob Hobson is not a doctor, but he is a nutritionist with half the alphabet after his name (BSc, PGDip, MSc, AFN, SENR) and decades of experience in the field.

    Take care!

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  • Why You Might Want To Drink Plain Hot Water

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    If you haven’t tried it (or perhaps have, and got out of the habit, or didn’t make a habit), Fumiko Takatsu presents some reasons why you might:

    Some like it hot

    This’ll be mainly anecdotal today, but things well-worth considering…

    She says: it helps cleanse your system like hot water does with oily dishes, especially effective first thing in the morning before food..
    We say: water in general allows the body’s system to self-clean, but the aspect of science here is that warm (or hot) water is much more easily absorbed than cold.

    She says: she drinks a cup of hot water after brushing her teeth to feel clean and energized without needing coffee or tea.
    We say: yes, morning hydration is great, and once again, warm/hot water will do that better than cold, plus, on an experiential level, if you enjoy the drink more (hot water can be considered more “entertaining” than cold), then it gets the dopamine flowing, which is a wakefulness-promoting hormone.

    She says: drinking hot water before bed helps cleanse your system overnight and is less likely than cold water to make you wake up needing the bathroom.
    We say: yes, again because of the absorption thing; it actually gets distributed better through all your body’s living cells, rather than just whooshing through the kidneys barely touching the sides (we exaggerate, but you get the idea) and directly into your bladder.

    She says: she brings a thermos of hot water with her to restaurants or orders it after a meal instead of coffee or tea to feel clean, energized, and relaxed.
    We say: this writer very rarely goes to restaurants, but has often taken hot water with her when going on a day-trip to the city for some reason; keeps me hydrated and adds comfort to my journey as well as health! I won’t lie; I go through phases of taking hot water or black coffee, but it’s always one or the other.

    She says: adding lemon is fine during the day, but not before bed as lemon is acidic and may harm your tooth enamel—plain hot water is better at night!
    We say: agreed! This writer often adds lemon in the morning or when cooking/eating (which also increases iron bioavailability from food), but in the evening, it’s hot water or spearmint tea (or sometimes one and then the other, if I’m feeling decadent, because I’m such a party girl like that).

    In short: aside from anecdote and personal enthusiasm of the video creator and this writer, the main scientific takeaways today are twofold:

    1. hot water (or even warm, but seriously, try hot if you haven’t; you might like it, and it is almost always good to try new things) is absorbed more easily than cold, and is thus more hydrating, and thus also less likely to just pass straight through you.
    2. hot water does not have the drawbacks of a number of other hot drinks for being either acid, stimulant, calorific, tooth-staining, or a combination of the above.

    So, give it a try!

    For more on much of this, enjoy:

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

    Want to learn more?

    You might also like:

    Things Many People Forget When It Comes To Hydration

    Take care!

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  • You May Have More Air Pollution In Your Home Than In The Street

    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.

    Certainly, gas stoves and heaters can cause indoor air pollution, with carbon monoxide (CO) being the main risk. Even if you have a CO alarm, the level at which it will go off is usually the “this will kill you tonight if you don’t do something about it soon” level, rather than the “this will slowly kill your brain cells but you’ll keep functioning otherwise, until one day you don’t” levels of CO.

    Still, do by all means have a CO alarm if you have anything in your house that can release CO!

    See also: Association Between Carbon Monoxide Intoxication and Incidence of Ischemic Stroke: A Retrospective Nested Case-Control Study in South Korea

    Fun fact about those stoves:

    ❝Just 1 kilogram of cooking fuel emits 10 quadrillion particles smaller than 3 nanometers, which matches or exceeds what’s emitted from cars with internal combustion engines.

    At that rate, you might be inhaling 10-100 times more of these sub-3 nanometer particles from cooking on a gas stove indoors than you would from car exhaust while standing on a busy street.❞

    ~ Ka‌yla Alb‌ert

    But today, we’re not here about that

    Rather, we are looking at some more innocent-seeming things, such as scented cleaning products and air fresheners. Notably, the biggest problem is often not even the cleaning chemicals themselves. Of course: please don’t breathe bleach fumes, etc.

    But that’s an obvious risk, and today we’re about the less obvious risks.

    So… What is the less obvious risk here?

    It’s the fragrances. The terpenes used to hold them react with ozone in the air, to create new nanoparticles. And, just like the nanoparticles from the stove, these can reach very high concentrations indoors, and suffice it to say, if you can smell the fragrance then you have the pollutants inside you.

    You can read about how badly different products score, here:

    Rapid Nucleation and Growth of Indoor Atmospheric Nanocluster Aerosol during the Use of Scented Volatile Chemical Products in Residential Buildings ← you’ll need to scroll down to the table with different cleaning products and air fresheners

    Further, the seemingly-harmless scented candle is, as it turns out, quite a menace too:

    ❝Full-scale emission experiments were conducted in the Purdue zEDGE Test House using a variety of scented candles (n = 5) and wax warmers/melts (n = 14) under different outdoor air exchange rates (AERs). Terpene concentrations were measured in real-time using a proton transfer reaction time-of-flight mass spectrometer (PTR-TOF-MS). PTR-TOF-MS measurements revealed that scented candle and wax warmer/melt products emit a variety of monoterpenes (C10H16) and oxygen-containing monoterpenoids (C10H14O, C10H16O, C10H18O, C10H20O), with peak concentrations in the range of 10−1 to 102 ppb. Monoterpene EFs were much greater for scented wax warmers/melts (C10H16 EFs ∼ 102 mg per g wax consumed) compared to scented candles (C10H16 EFs ∼ 10−1 to 100 mg per g wax consumed). Significant emissions of reactive terpenes from both products, along with nitrogen oxides (NO, NO2) from candles, depleted indoor ozone (O3) concentrations. Terpene iFs were similar between the two products (iFs ∼ 103 ppm) and increased with decreasing outdoor AER. Terpene iFs during concentration decay periods were similar to, or greater than, iFs during active emission periods for outdoor AERs ≤ 3.0 h−1.

    Overall, scented wax warmers/melts were found to release greater quantities of monoterpenes compared to other fragranced consumer products used in the home, including botanical disinfectants, hair care products, air fresheners, and scented sprays.❞

    ~ Dr. Emily Reidy et al.

    Read in full: Rapid Nucleation and Growth of Indoor Atmospheric Nanocluster Aerosol during the Use of Scented Volatile Chemical Products in Residential Buildings

    Put in fewer words: scented candles are bad, and wax melts (the kind with no flame, that one might easily expect to thus produce fewer emissions) are at least as bad if not worse, and both are even worse than cleaning products.

    Some of the same research team conducted further studies, because of this this, finding:

    ❝We performed field measurements in a residential test house to investigate atmospheric nanoparticle formation from scented wax melt use. We employed a high-resolution particle size magnifier-scanning mobility particle sizer (PSMPS) and a proton transfer reaction time-of-flight mass spectrometer (PTR-TOF-MS) for real-time monitoring of indoor atmospheric nanoparticle size distributions and terpene mixing ratios, respectively.

    Our findings reveal that terpenes released from scented wax melts react with indoor atmospheric ozone (O3) to initiate new particle formation (NPF) events, resulting in significant indoor atmospheric nanoparticle concentrations (>106 cm–3) comparable to those emitted by combustion-based scented candles, gas stoves, diesel engines, and natural gas engines.

    We show that scented wax melt-initiated NPF events can result in significant respiratory exposures, with nanoparticle respiratory tract deposited dose rates similar to those determined for combustion-based sources.

    Our results challenge the perception of scented wax melts as a safer alternative to combustion-based aromatherapy

    ~ Dr. Satya Patra et al.

    Read in full: Flame-Free Candles Are Not Pollution-Free: Scented Wax Melts as a Significant Source of Atmospheric Nanoparticles

    In short: you might want to ditch the fragranced products!

    Want to do more?

    Give your household hair a makeover with this multi-vector approach to deal with different risks:

    What’s Lurking In Your Household Air?

    For that matter, the air is a very important factor for the health of your lungs (and thus, for the health of everything that’s fed oxygen by your lungs), and there are more things we can do in that regard as well:

    Seven Things To Do For Good Lung Health!

    Take care!

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  • How does cancer spread to other parts of the body?

    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.

    All cancers begin in a single organ or tissue, such as the lungs or skin. When these cancers are confined in their original organ or tissue, they are generally more treatable.

    But a cancer that spreads is much more dangerous, as the organs it spreads to may be vital organs. A skin cancer, for example, might spread to the brain.

    This new growth makes the cancer much more challenging to treat, as it can be difficult to find all the new tumours. If a cancer can invade different organs or tissues, it can quickly become lethal.

    When cancer spreads in this way, it’s called metastasis. Metastasis is responsible for the majority (67%) of cancer deaths.

    Cells are supposed to stick to surrounding tissue

    Our bodies are made up of trillions of tiny cells. To keep us healthy, our bodies are constantly replacing old or damaged cells.

    Each cell has a specific job and a set of instructions (DNA) that tells it what to do. However, sometimes DNA can get damaged.

    This damage might change the instructions. A cell might now multiply uncontrollably, or lose a property known as adherence. This refers to how sticky a cell is, and how well it can cling to other surrounding cells and stay where it’s supposed to be.

    If a cancer cell loses its adherence, it can break off from the original tumour and travel through the bloodstream or lymphatic system to almost anywhere. This is how metastasis happens.

    Many of these travelling cancer cells will die, but some will settle in a new location and begin to form new cancers.

    Cancer cells
    Some cells settle in a new location.
    Scipro/Shutterstock

    Particular cancers are more likely to metastasise to particular organs that help support their growth. Breast cancers commonly metastasise to the bones, liver, and lungs, while skin cancers like melanomas are more likely to end up in the brain and heart.

    Unlike cancers which form in solid organs or tissues, blood cancers like leukaemia already move freely through the bloodstream, but can escape to settle in other organs like the liver or brain.

    When do cancers metastasise?

    The longer a cancer grows, the more likely it is to metastasise. If not caught early, a patient’s cancer may have metastasised even before it’s initially diagnosed.

    Metastasis can also occur after cancer treatment. This happens when cancer cells are dormant during treatment – drugs may not “see” those cells. These invisible cells can remain hidden in the body, only to wake up and begin growing into a new cancer months or even years later.

    For patients who already have cancer metastases at diagnosis, identifying the location of the original tumour – called the “primary site” – is important. A cancer that began in the breast but has spread to the liver will probably still behave like a breast cancer, and so will respond best to an anti-breast cancer therapy, and not anti-liver cancer therapy.

    As metastases can sometimes grow faster than the original tumour, it’s not always easy to tell which tumour came first. These cancers are called “cancers of unknown primary” and are the 11th most commonly diagnosed cancers in Australia.

    One way to improve the treatment of metastatic cancer is to improve our ways of detecting and identifying cancers, to ensure patients receive the most effective drugs for their cancer type.

    What increases the chances of metastasis and how can it be prevented?

    If left untreated, most cancers will eventually acquire the ability to metastasise.

    While there are currently no interventions that specifically prevent metastasis, cancer patients who have their tumours surgically removed may also be given chemotherapy (or other drugs) to try and weed out any hidden cancer cells still floating around.

    The best way to prevent metastasis is to diagnose and treat cancers early. Cancer screening initiatives such as Australia’s cervical, bowel, and breast cancer screening programs are excellent ways to detect cancers early and reduce the chances of metastasis.

    Older woman has mammogram
    The best way to prevent cancer spreading is to diagnose and treat them early.
    Peakstock/Shutterstock

    New screening programs to detect cancers early are being researched for many types of cancer. Some of these are simple: CT scans of the body to look for any potential tumours, such as in England’s new lung cancer screening program.

    Using artificial intelligence (AI) to help examine patient scans is also possible, which might identify new patterns that suggest a cancer is present, and improve cancer detection from these programs.

    More advanced screening methods are also in development. The United States government’s Cancer Moonshot program is currently funding research into blood tests that could detect many types of cancer at early stages.

    One day there might even be a RAT-type test for cancer, like there is for COVID.

    Will we be able to prevent metastasis in the future?

    Understanding how metastasis occurs allows us to figure out new ways to prevent it. One idea is to target dormant cancer cells and prevent them from waking up.

    Directly preventing metastasis with drugs is not yet possible. But there is hope that as research efforts continue to improve cancer therapies, they will also be more effective at treating metastatic cancers.

    For now, early detection is the best way to ensure a patient can beat their cancer.The Conversation

    Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, Walter and Eliza Hall Institute and John (Eddie) La Marca, Senior Resarch Officer, Walter and Eliza Hall Institute

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

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  • How Does Alcohol Cause Blackouts?

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    Sometimes people who have never experienced an alcoholic blackout wonder “is it real, or is it just a convenient excuse to avoid responsibility/embarrassment with regard to things done while drunk?”

    In 1969 (so, still in the era of incredibly unethical psychological experiments that ranged from the 50s into the 70s), Dr. Donald Goodwin conducted a study in which intoxicated participants were asked to recall an object they had just seen. Most succeeded initially, but half were unable to remember the object just 30 minutes later, demonstrating alcohol-induced memory blackouts.

    But, is it any different from regular forgetting? And the answer is: yes, it is indeed different.

    The memories that never got stored

    Ethanol, the active compound in alcohol, is lipophilic, enabling it to cross the blood-brain barrier and disrupt brain function. It impairs all kinds of things, including decision-making, impulse control, motor skills, and, notably, memory networks—which is what we’re looking at today.

    Memory formation (beyond “working memory”, which is the kind that enables you to have an idea of what you were just doing, and carry out simple plans like “pick up this cup, raise it to my mouth, and take a sip”, without forgetting partway through) relies on a process called long-term potentiation (LTP), which strengthens neural connections to store information. Ethanol disrupts this process, preventing memory storage and causing blackouts.

    In effect, this means you didn’t just forget a memory; you never stored it in the first place. For this reason, experiences from during an alcoholic blackout cannot be retrieved in the same ways we might retrieve other memories (e.g. in regular forgetting, it’s possible that a context clue jogs our memory and then we remember the experience—because in regular forgetting, the memory was in there; we just didn’t recall it until we were reminded).

    Blackouts (in which the memory is never stored in the first place) typically occur when blood alcohol concentration (BAC) exceeds 0.16, while lower levels can result in partial memory loss (brownouts) in which some things may be recalled, but not others. Factors such as dehydration, genetics, medications, food consumption, and age influence the likelihood of complete blackouts.

    While alcohol’s residual effects typically subside within a day, repeated over-drinking can cause permanent neuron damage, as well as of course plenty of damage to other organs in the body (especially the liver and gut).

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    What Happens To Your Body When You Stop Drinking Alcohol

    Take care!

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  • Breakfasting For Health?

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    Breakfast Time!

    In yesterday’s newsletter, we asked you for your health-related opinions on the timings of meals.

    But what does the science say?

    Quick recap on intermittent fasting first:

    Today’s article will rely somewhat on at least a basic knowledge of intermittent fasting, what it is, and how and why it works.

    Armed with that knowledge, we can look at when it is good to break the fast (i.e. breakfast) and when it is good to begin the fast (i.e. eat the last meal of the day).

    So, if you’d like a quick refresher on intermittent fasting, here it is:

    Intermittent Fasting: We Sort The Science From The Hype

    And now, onwards!

    One should eat breakfast first thing: True or False?

    True! Give or take one’s definition of “first thing”. We did a main feature about this previously, and you can read a lot about the science of it, and see links to studies:

    The Circadian Rhythm: Far More Than Most People Know

    In case you don’t have time to read that now, we’ll summarize the most relevant-to-today’s-article conclusion:

    The optimal time to breakfast is around 10am (this is based on getting sunlight around 8:30am, so adjust if this is different for you)

    It doesn’t matter when we eat; calories are calories & nutrients are nutrients: True or False?

    Broadly False, for practical purposes. Because, indeed calories are calories and nutrients are nutrients at any hour, but the body will do different things with them depending on where we are in the circadian cycle.

    For example, this study in the Journal of Nutrition found…

    ❝Our results suggest that in relatively healthy adults, eating less frequently, no snacking, consuming breakfast, and eating the largest meal in the morning may be effective methods for preventing long-term weight gain.

    Eating breakfast and lunch 5-6 h apart and making the overnight fast last 18-19 h may be a useful practical strategy.❞

    ~ Dr. Hana Kahleova et al.

    Read in full: Meal Frequency and Timing Are Associated with Changes in Body Mass Index

    We should avoid eating too late at night: True or False?

    False per se, True in the context of the above. Allow us to clarify:

    There is nothing inherently bad about eating late at night; there is no “bonus calorie happy hour” before bed.

    However…

    If we are eating late at night, that makes it difficult to breakfast in the morning (as is ideal) and still maintain a >16hr fasting window as is optimal, per:

    ❝the effects of the main forms of fasting, activating the metabolic switch from glucose to fat and ketones (G-to-K), starting 12-16 h after cessation or strong reduction of food intake

    ~ Dr. Françoise Wilhelmi de Toledo et al.

    Read in full: Unravelling the health effects of fasting: a long road from obesity treatment to healthy life span increase and improved cognition

    So in other words: since the benefits of intermittent fasting start at 12 hours into the fast, you’re not going to get them if you’re breakfasting at 10am and also eating in the evening.

    Summary:

    • It is best to eat breakfast around 10am, generally (ideally after some sunlight and exercise)
    • While there’s nothing wrong with eating in the evening per se, doing so means that a 10am breakfast will eliminate any fasting benefits you might otherwise get
    • If a “one meal a day, and that meal is breakfast” lifestyle doesn’t suit you, then one possible good compromise is to have a large breakfast, and then a smaller meal in the late afternoon / early evening.

    One last tip: the above is good, science-based information. Use it (or don’t), as you see fit. We’re not the boss of you:

    • Maybe you care most about getting the best circadian rhythm benefits, in which case, prioritizing breakfast being a) in the morning and b) the largest meal of the day, is key
    • Maybe you care most about getting the best intermittent fasting benefits, in which case, for many people’s lifestyle, a fine option is skipping eating in the morning, and having one meal in the late afternoon / early evening.

    Take care!

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