Grapefruit vs Mango – Which is Healthier?

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Our Verdict

When comparing grapefruit to mango, we picked the mango.

Why?

It’s pretty clear-cut today, despite a fairly even start:

In terms of macros, mango has a little more protein and carbs, but the differences are so small as to be negligible, while the two are equal on fiber; in realistic terms we’re calling this first round a tie.

In the category of vitamins, grapefruit has more of vitamins B1 and B5, while mangos have more of vitamins A, B2, B3, B6, B7, B9, C, E, and K, winning easily in this round.

Looking at minerals, grapefruit has more calcium and phosphorus, while mangos have more copper, iron, magnesium, manganese, potassium, selenium, and zinc, winning this round by quite a margin too.

One more consideration that’s not shown in the nutritional values, is that grapefruit contains high levels of furanocoumarins, which can inhibit cytochrome P-450 3A4 isoenzyme and P-glycoptrotein transporters in the intestine and liver—slowing down their drug metabolism capabilities, thus effectively increasing the bioavailability of many drugs manifold.

This may sound superficially like a good thing (improving bioavailability of things we want), but in practice it means that in the case of many drugs, if you take them with (or near in time to) grapefruit or grapefruit juice, then congratulations, you just took an overdose. This happens with a lot of meds for blood pressure, cholesterol (including statins), calcium channel-blockers, anti-depressants, benzo-family drugs, beta-blockers, and more. Oh, and Viagra, too. Which latter might sound funny, but remember, Viagra’s mechanism of action is blood pressure modulation, and that is not something you want to mess around with unduly. So, do check with your pharmacist to know if you’re on any meds that would be affected by grapefruit or grapefruit juice!

PS: the same substance is quite available in pummelos and sour oranges (but not meaningfully in sweet oranges); you can see a chart here showing the relative furanocoumarin contents of many citrus fruits, or lack thereof as the case may be, as it is for lemons and most limes).

Adding up the sections makes for an overwhelming overall win for mangos, but by all means do enjoy either or both, unless any of the furanocoumarin contraindications apply, in which case, definitely stick to the mangos!

Want to learn more?

You might like:

Watch Out For Furanocoumarins!

Enjoy!

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  • Managing Your Mortality

    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 Planning Is a Matter of Life and Death

    Barring medical marvels as yet unrevealed, we are all going to die. We try to keep ourselves and our loved ones in good health, but it’s important to be prepared for the eventuality of death.

    While this is not a cheerful topic, considering these things in advance can help us manage a very difficult thing, when the time comes.

    We’ve put this under “Psychology Sunday” as it pertains to processing our own mortality, and managing our own experiences and the subsequent grief that our death may invoke in our loved ones.

    We’ll also be looking at some of the medical considerations around end-of-life care, though.

    Organizational considerations

    It’s generally considered good to make preparations in advance. Write (or update) a Will, tie up any loose ends, decide on funerary preferences, perhaps even make arrangements with pre-funding. Life insurance, something difficult to get at a good rate towards the likely end of one’s life, is better sorted out sooner rather than later, too.

    Beyond bureaucracy

    What’s important to you, to have done before you die? It could be a bucket list, or it could just be to finish writing that book. It could be to heal a family rift, or to tell someone how you feel.

    It could be more general, less concrete: perhaps to spend more time with your family, or to engage more with a spiritual practice that’s important to you.

    Perhaps you want to do what you can to offset the grief of those you’ll leave behind; to make sure there are happy memories, or to make any requests of how they might remember you.

    Lest this latter seem selfish: after a loved one dies, those who are left behind are often given to wonder: what would they have wanted? If you tell them now, they’ll know, and can be comforted and reassured by that.

    This could range from “bright colors at my funeral, please” to “you have my blessing to remarry if you want to” to “I will now tell you the secret recipe for my famous bouillabaisse, for you to pass down in turn”.

    End-of-life care

    Increasingly few people die at home.

    • Sometimes it will be a matter of fighting tooth-and-nail to beat a said-to-be-terminal illness, and thus expiring in hospital after a long battle.
    • Sometimes it will be a matter of gradually winding down in a nursing home, receiving medical support to the end.
    • Sometimes, on the other hand, people will prefer to return home, and do so.

    Whatever your preferences, planning for them in advance is sensible—especially as money may be a factor later.

    Not to go too much back to bureaucracy, but you might also want to consider a Living Will, to be enacted in the case that cognitive decline means you cannot advocate for yourself later.

    Laws vary from place to place, so you’ll want to discuss this with a lawyer, but to give an idea of the kinds of things to consider:

    National Institute on Aging: Preparing A Living Will

    Palliative care

    Palliative care is a subcategory of end-of-life care, and is what occurs when no further attempts are made to extend life, and instead, the only remaining goal is to reduce suffering.

    In the case of some diseases including cancer, this may mean coming off treatments that have unpleasant side-effects, and retaining—or commencing—pain-relief treatments that may, as a side-effect, shorten life.

    Euthanasia

    Legality of euthanasia varies from place to place, and in some times and places, palliative care itself has been considered a form of “passive euthanasia”, that is to say, not taking an active step to end life, but abstaining from a treatment that prolongs it.

    Clearer forms of passive euthanasia include stopping taking a medication without which one categorically will die, or turning off a life support machine.

    Active euthanasia, taking a positive action to end life, is legal in some places and the means varies, but an overdose of barbiturates is an example; one goes to sleep and does not wake up.

    It’s not the only method, though; options include benzodiazepines, and opioids, amongst others:

    Efficacy and safety of drugs used for assisted dying

    Unspoken euthanasia

    An important thing to be aware of (whatever your views on euthanasia) is the principle of double-effect… And how it comes to play in palliative care more often than most people think.

    Say a person is dying of cancer. They opt for palliative care; they desist in any further cancer treatments, and take medication for the pain. Morphine is common. Morphine also shortens life.

    It’s common for such a patient to have a degree of control over their own medication, however, after a certain point, they will no longer be in sufficient condition to do so.

    After this point, it is very common for caregivers (be they medical professionals or family members) to give more morphine—for the purpose of reducing suffering, of course, not to kill them.

    In practical terms, this often means that the patient will die quite promptly afterwards. This is one of the reasons why, after sometimes a long-drawn-out period of “this person is dying”, healthcare workers can be very accurate about “it’s going to be in the next couple of days”.

    The take-away from this section is: if you would like for this to not happen to you or your loved one, you need to be aware of this practice in advance, because while it’s not the kind of thing that tends to make its way into written hospital/hospice policies, it is very widespread and normalized in the industry on a human level.

    Further reading: Goods, causes and intentions: problems with applying the doctrine of double effect to palliative sedation

    One last thing…

    Planning around our own mortality is never a task that seems pressing, until it’s too late. We recommend doing it anyway, without putting it off, because we can never know what’s around the corner.

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  • Tight Hips? Unlock Deep Squat In 7 Minutes

    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.

    Mobility coach Alisa Szyman explains how:

    The building blocks of mobility

    Ideally, spend about 1 minute on each part—you don’t have to go all the way down to start with; that’s what the blocks are for:

    1. Elevated hold: place your feet wide and turned out 45°; hold for 30 seconds and shift from side to side for a deeper stretch.
    2. Hip drill: from the squat, actively push your knees out and in as far as possible.
    3. Hand walk: walk your hands forward while staying in the squat, hold for 5 seconds, then return; alternate arms pressing against opposite knees.
    4. Forward fold: lean forwards and relax completely, clasp your hands, and press your elbows out against your knees for 5 seconds.
    5. Elbow hip prying: repeat pressing your elbows outwards and bringing your knees back in.
    6. Trunk rotation: raise your arms and rotate your torso from side to side to activate your hip flexors, trunk, and back muscles.
    7. Active deep squat: practise lowering yourself into the squat slowly, you can use a wall for support, and then you can use hands on the floor for stability if needed.

    Once comfortable, reduce the elevation gradually (i.e. remove one block at a time, or use a lower stool or such if that’s what you were using) and repeat the same exercises at each level.

    This routine will build strength in your legs, glutes, and hip flexors, as well improving your balance and extending the limits of your flexibility.

    For more on all this plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    The Most Anti-Aging Exercise ← for more on why being able to do this is so important

    Take care!

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  • How To Do A Cossack Squat

    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.

    It may not be easy at first, but the benefits are very much worth it, so here’s how to build up to it:

    Bit by bit…

    Step by step:

    1. Split squat ankle rocks: lift the toes of your front foot, raise the heel of your back leg, and shift your weight forwards and backwards, to warm up your ankles and challenge your balance.
    2. Narrow squat heel lifts: bend your knees into a narrow squat and alternate lifting each heel to mobilize your ankles, while stabilizing your body in the squat position.
    3. Rear-leg calf stretch: extend one leg back until you feel a stretch in your calf, then lift your heel slightly, to intensify the stretch through the back of your lower leg.
    4. Pulsating sumo squats: take a wide stance with your toes turned out, lower into a sumo squat, and pulse up and down, to warm up your adductors and open your hips.
    5. Wide lateral weight shifts: keep your legs wide and shift your weight side to side while bending the knee of the working leg and keeping the opposite leg straighter, to prepare your hips for the cossack squat pattern.
    6. Cossack position practice: shift deeply to one side, bend that knee, keep your opposite leg straight with your toes pointing upwards, and alternate sides while controlling the position.
    7. Supported lateral shifts: put yoga blocks in front of you, keep your legs wide, and do deeper side-to-side shifts, using the blocks for balance and a greater range of motion.
    8. Supported deep squats: put yoga blocks in front of you, sink into your deepest squat with control, then stand back up, to build strength entering and exiting the bottom position.
    9. Floor adductor and hamstring stretch: bend one knee and extend your other leg to the side while lowering your hips to stretch your inner thigh, then straighten your bent knee, to shift the stretch into your hamstring.
    10. Heel-elevated deep squat: place a thin block or book under your heel and use blocks or a chair for support while lowering into a deep squat, to access deeper ranges when ankle mobility is limited.
    11. Heel-elevated cossack hold: keep the heel elevation, shift into a deep cossack squat with one knee bent and your other leg straight with your toes pointing upwards, and hold the position.
    12. Full cossack squat: remove all supports and shift side to side into a deep cossack squat using only your strength and mobility, while maintaining control at the bottom position.

    Note: if you don’t have yoga blocks, something similarly-sized will do, and it can also simply be a conveniently-positioned surface such as a table or chair.

    For more on all of this plus visual demonstrations in a follow-along fashion, enjoy:

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

    Want to learn more?

    You might also like:

    Tight Hips? Stiff Back? These 5 Exercises Improve Everything ← cossack squats are in this shortlist!

    Take care!

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  • Beat Cancer Kitchen – by Chris Wark & Micah Wark

    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 we eat, many things can increase our cancer risk. Some we might remember to avoid, like ultra-processed foods and red meat. Others might be more neutral when it comes to cancer, neither good nor bad.

    But! Some foods also have cancer-fighting properties. Which means reducing cancer risk, and/or having an anti-proliferative effect (i.e., shrinks or at least slows growth of tumors), in the event of already having cancer.

    That’s what Chris & Micah Wark are offering here; a cookbook built around anti-cancer foods—after the former beat his own cancer with the help of the latter. He had surgery, but skipped chemo, preferring to look to nutrition to keep cancer-free. Now 18 years later, and so far, so good.

    The dietary advice here is entirely consistent with what we’d offer at 10almonds; it’s plant-based, and high in anti-cancer phytonutrients.

    The recipes themselves (of which there are about 70-ish) are as delicious and simple as the title suggests, and/but you might want to know:

    • On the one hand, many recipes are things like sauces, condiments, or dressings, which in a recipe book can sometimes feel like underdelivering on the promise of recipes when we expect full meals
    • On the other hand, those things if you just purchase them ready-made are usually the things with the most ultra-processed products, thus, having anticancer homemade versions instead here can actually make a very big difference
    • On the third hand, there areplenty of starters/mains/desserts too!

    Bottom line: if you’re looking for an anti-cancer cookbook, this is a very good one whose ingredients aren’t obscure (which can otherwise be a problem for some books of this kind)

    Click here to check out Beat Cancer Kitchen, and take good care of yourself and your loved ones!

    Don’t Forget…

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  • 10 Skin Warning Signs You Should Never Ignore

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    Do you have armpits? Don’t ignore them!

    Heed the signs:

    Without further ado, they are:

    1. Acanthosis nigricans: dark, velvety brown skin thickening on the neck, underarms, backs of the hands, or sides of the face can signal insulin resistance, prediabetes, or PMOS. The good news, however, is that despite common concerns of such, sudden widespread onset is rarely associated with cancer.
    2. Unexplained bruising: bruises appearing without remembered injury may be linked to platelet disorders, clotting disorders, vitamin deficiencies, liver disease, certain cancers, or medications such as blood thinners and corticosteroids; bruising accompanied by nosebleeds, bleeding gums, or large purple patches is especially concerning and merits medical attention.
    3. Yellowing of the skin or eyes: jaundice can indicate liver disease, bile duct obstruction, or increased breakdown of red blood cells; yellowing often appears under the tongue and inside the mouth before becoming obvious elsewhere. It’s worth knowing that unlike harmless carotene-related skin discoloration (i.e. you drank a lot of carrot juice and turned orange), jaundice also affects the eyes and mouth.
    4. Severe itching without a rash: persistent whole-body itching lasting more than six weeks with no visible rash can be associated with liver disease, kidney disease, thyroid disorders, iron deficiency, or cancers such as Hodgkin lymphoma. Itching triggered by showering is another warning sign.
    5. Thick, waxy, or tight skin: swollen, shiny, waxy skin on the shins may occur with Graves’ disease, while skin tightening on the fingers may suggest diabetes or Scleroderma, particularly when hand mobility becomes restricted.
    6. Butterfly rash on the face: a rash across the cheeks and nose that spares the folds beside the nose famously may indicate systemic lupus erythematosus, especially if it worsens with sun exposure and is accompanied by fatigue or joint pain.
    7. Dark streaks under the nails: a new dark band in a single nail, particularly one that widens, contains multiple colors, or extends onto the surrounding skin, can be a warning sign of melanoma and should be evaluated for such.
    8. Sudden hair shedding: rapid diffuse hair loss, known as telogen effluvium, often occurs about three months after a physical stressor and may be associated with thyroid disease, iron deficiency, infection, surgery, trauma, nutritional deficiencies, pregnancy, or rapid weight loss.
    9. Non-healing wounds or recurrent infections: cuts, scrapes, or ulcers that remain open for more than four weeks generally suggest poor circulation, vascular disease, diabetes, or impaired immune function.
    10. Yellow, thick, or crumbly nails: commonly caused by a fungal infection, but when accompanied by respiratory symptoms and leg swelling, they may indicate bigger problems and should be checked out.

    For more on all of this plus visual illustrations, enjoy:

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

    Want to learn more?

    You might also like:

    What Your Skin Texture Says About Your Health

    Take care!

    Don’t Forget…

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  • The FDA Just Redefined “Healthy”—But How?

    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.

    In the ongoing war of labelling regulations (usually with advertisers on one side and regulators on the other), the FDA has updated what’s required in order to label a food as “healthy”.

    Here’s what they’re now* requiring:

    To bear the “healthy” claim, a food product needs to: 

    • Contain a certain amount of food (food group equivalent) from at least one of the food groups or subgroups (such as fruits, vegetables, fat-free and low-fat dairy etc.) recommended by the Dietary Guidelines.  
    • Adhere to specified limits for the following nutrients: saturated fat, sodium, and added sugars.

    Source: FDA | Press Releases | FDA Finalizes Updated “Healthy” Nutrient Content Claim

    *however, manufacturers have 3 years to conform, which if we’re being cynical about it, looks suspiciously like just short of a US presidential election cycle so that actual enforcement will be someone else’s problem.

    Will it help?

    Maybe! It’s not too dissimilar to the “traffic light system” already in use in Europe, although that currently emphasizes the absence/presence of “bad things” e.g. saturated fat, sodium, and added sugars.

    It has its faults, because for example…

    • not all saturated fat is bad, and a jar of coconut oil is now definitely going to get labelled as very unhealthy
    • low-sodium salt is, ironically, going to to get flagged as being very high in sodium and therefore unhealthy

    This latter is because on a g/100g basis, a product that’s ⅓ sodium chloride is going to have a lot of sodium, even if it’s approaching ⅔ less sodium than the product it’s (healthily!) replacing.

    However, on a large scale, these kinds of problems are surely going to be small next to (hopefully) manufacturers scrambling to find ways to cut down on the saturated fats, sodium, and added sugars.

    You may be wondering…

    What will they replace them with?

    Sometimes, companies trying to make something healthier will mess up, like when the health risks of smoking hit public consciousness, one cigarette company had the bright idea of putting asbestos in their filter tips, to market them as healthier. So, could something similar happen here?

    • Saturated fat: definitely could; because the health benefits/risks of different kinds of fats and their constituent fatty acids are a lot more nuanced than just “saturated” vs “mono-/polyunsaturated”, it is definitely possible that companies may replace healthier saturated-heavy fats with less healthy unsaturated fats, depending on what is cheaper.
    • Sodium: probably not; likely go-to replacements for sodium chloride will be potassium chloride (healthier than sodium chloride) and MSG (has an unearned bad reputation in the US, but is healthier than sodium chloride).
    • Added sugars: probably—things get very complicated very quickly when it comes to artificial sweeteners, and also the crux will definitely lie in what gets defined as an “added sugar”; watch out for a rise in the use of things that slide by the definition of added sugar while still being chemically (and, which is important, metabolically) the same thing.

    Well that doesn’t sound great

    It doesn’t, but on the flipside, the positive inclusions will probably be mostly good.

    For example, the only way to get a “healthy” labelling in including fiber is to include more fiber, same with vitamins and minerals.

    The low-fat dairy thing could possibly get abused (much like with the general “low-fat” trend of the 80s).

    The “portion of fruit” thing will need to be carefully defined to avoid running straight back into the “this is just added sugar by another name” problem; mostly that it’ll need to still include the same amount of fiber as was in the whole fruit, gram for gram.

    See also: What Matters Most For Your Heart? ← it’s about fiber, not salt or saturated fats!

    Take care!

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