Kiwi vs Lemon – Which is Healthier?

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Our Verdict

When comparing kiwi to lemon, we picked the kiwi.

Why?

A fairly straightforward one today!

In terms of macros, kiwi has more protein, carbs, and fiber, the ratio of the latter two also giving it the lower glycemic index. An easy win for kiwi here.

In the category of vitamins, kiwi has more of vitamins A, B2, B3, B9, C, E, K, and choline, while lemon has more of vitamins B1 and B6. Yes, that’s right, lemon didn’t even win on the vitamin C that it’s famous for. In any case, a clear 8:2 win for kiwi.

Looking at minerals, kiwi has more calcium, copper, magnesium, manganese, phosphorus, potassium, and zinc, while lemon has more iron and selenium. So, looking at this 7:2 win for kiwi, you might want to reconsider that “glass of lemon water to replenish minerals” trend!

None of this is to knock lemons, by the way; lemons are still a very respectable fruit, nutritionally. Probably very few people are out there eating lemons the way one might eat kiwi…

(writer’s note: I say “very few”, as once upon a time when my son was small, I remember coming into the kitchen to find he had helped himself to lemon wedges and was just eating them, so it can happen. But I also one time when he was just as small, found him drinking hot sauce directly from the bottle, so hey, he clearly already enjoyed strong flavors. Lest I seem a very inattentive mother, I’ll say in my defense that our kitchen has no real toddler-height hazards when the oven is cold, and those items were from the bottom of the fridge, so easy to access if I leave the room for a moment to grab something)

…but what we do want to say here is: if you don’t care for lemons so much, you’re not missing out. If the lemon water isn’t calling to you, you can skip it guilt-free.

In any case, do enjoy either or both, but kiwi’s the clear winner here!

Want to learn more?

You might like to read:

Top 8 Fruits That Prevent & Kill Cancer ← kiwi is top of the list! It has some cool properties, as you’ll see, killing cancer cells while sparing healthy ones.

Take care!

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  • Fall Asleep In 2 Minutes (Doctor Explains)

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    Beyond “sleep hygiene”, Dr. Siobhan Deshauer has insights to share:

    Rest for your body and mind

    First, do still do the basics. That means dimming/filtering lights for an hour before bed, lowering the room temperature a little, ensuring you have nice fresh sheets, not having alcohol or caffeine before bed, and getting out of bed if you’re not asleep within half an hour, to avoid associating being in bed with wakefulness.

    Next, the extra tips:

    • Progressive relaxation: tense and relax each muscle group from toes to head
    • Box breathing: inhale, hold, exhale, and hold for 4 seconds each; helps calm the nervous system (it’s called “box breathing” because of the 4:4:4:4 setup)
    • Diaphragmatic breathing: focus on belly breathing, with longer exhalation to activate the parasympathetic nervous system (note that this can, and even ideally should, be done at the same time as the previous)
    • Cognitive shuffling: think of words starting with each letter of a chosen word while visualizing them (this is like “counting sheep”, but does the job better—the job in question being preventing your brain from moving to anything more strenuous or stressful)

    For more on all of these plus some extra side-along advice, enjoy:

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

    Want to learn more?

    You might also like to read:

    Non-Sleep Deep Rest: A Neurobiologist’s Take ← a way to get many of the benefits of sleep, while awake

    Take care!

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  • Thai Green Curry With Crispy Tofu Balls

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    Diversity is key here, with a wide range of mostly plants, offering an even wider range of phytochemical benefits:

    You will need

    • 7 oz firm tofu
    • 1 oz cashew nuts (don’t soak them)
    • 1 tbsp nutritional yeast
    • 1 tsp turmeric
    • 4 scallions, sliced
    • 7 oz mangetout
    • 7 oz fermented red cabbage (i.e., from a jar)
    • 1 cup coconut milk
    • Juice of ½ lime
    • 2 tsp light soy sauce
    • 1 handful fresh cilantro, or if you have the “cilantro tastes like soap” gene, then parsley
    • 1 handful fresh basil
    • 1 green chili, chopped (multiply per heat preference)
    • 1″ piece fresh ginger, roughly chopped
    • ¼ bulb garlic, crushed
    • 1 tsp red chili flakes
    • 1 tsp black pepper, coarse ground
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Avocado oil for frying
    • Recommended, to serve: lime wedges
    • Recommended, to serve: your carbohydrate of choice, such as soba noodles or perhaps our Tasty Versatile Rice.

    Method

    (we suggest you read everything at least once before doing anything)

    1) Heat the oven to 350℉ / 180℃, and bake the cashews on a baking tray for about 8 minutes until lightly toasted. Remove from the oven and allow to cool a little.

    2) Combine the nuts, tofu, nutritional yeast, turmeric, and scallions in a food processor, and process until the ingredients begin to clump together. Shape into about 20 small balls.

    3) Heat some oil in a skillet and fry the tofu balls, jiggling frequently to get all sides; it should take about 5 minutes to see them lightly browned. Set aside.

    4) Combine the coconut milk, lime juice, soy sauce, cilantro/parsley, basil, scallions, green chili, ginger, garlic, and MSG/salt in a high-speed blender, and blend until a smooth liquid.

    5) Transfer the liquid to a saucepan, and bring to the boil. Reduce the heat, add the mangetout, and simmer for about 5 minutes to reduce slightly. Stir in the red chili flakes and black pepper.

    6) Serve with your preferred carbohydrate, adding the fermented red cabbage and the crispy tofu balls you set aside, along with any garnish you might like to add.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    *but not MSG or salt, as while they may in culinary terms get lumped in with spices, they are of course not plants. Nor is nutritional yeast (nor any other yeast, for that matter). However, mushrooms (not seen in this recipe, though to be honest they would be a respectable addition) would get included for a whole point per mushroom type, since while they are not technically plants but fungi, the nutritional profile is plantlike.

    Take care!

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  • Are Electrolyte Supplements Worth It?

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    When To Take Electrolytes (And When We Shouldn’t!)

    Any sports nutrition outlet will sell electrolyte supplements. Sometimes in the form of sports drinks that claim to be more hydrating than water, or tablets that can be dissolved in water to make the same. How do they work, and should we be drinking them?

    What are electrolytes?

    They’re called “electrolytes” because they are ionized particles (so, they have a positive or negative electrical charge, depending on which kind of ion they are) that are usually combined in the form of salts.

    The “first halves” of the salts include:

    • Sodium
    • Potassium
    • Calcium
    • Magnesium

    The “second halves” of the salts include:

    • Chloride
    • Phosphate
    • Bicarbonate
    • Nitrate

    It doesn’t matter too much which way they’re combined, provided we get what we need. Specifically, the body needs them in a careful balance. Too much or too little, and bad things will start happening to us.

    If we live in a temperate climate with a moderate lifestyle and a balanced diet, and have healthy working kidneys, usually our kidneys will keep them all in balance.

    Why might we need to supplement?

    Firstly, of course, you might have a dietary deficiency. Magnesium deficiency in particular is very common in North America, as people simply do not eat as much greenery as they ideally would.

    But, also, you might sweat out your electrolytes, in which case, you will need to replace them.

    In particular, endurance training and High Intensity Interval Training are likely to prompt this.

    However… Are you in a rush? Because if not, you might just want to recover more slowly:

    ❝Vigorous exercise and warm/hot temperatures induce sweat production, which loses both water and electrolytes. Both water and sodium need to be replaced to re-establish “normal” total body water (euhydration).

    This replacement can be by normal eating and drinking practices if there is no urgency for recovery.

    But if rapid recovery (<24 h) is desired or severe hypohydration (>5% body mass) is encountered, aggressive drinking of fluids and consuming electrolytes should be encouraged to facilitate recovery❞

    Source: Fluid and electrolyte needs for training, competition, and recovery

    Should we just supplement anyway, as a “catch-all” to be sure?

    Probably not. In particular, it is easy to get too much sodium in one’s diet, let alone by supplementation.And, oversupplementation of calcium is very common, and causes its own health problems. See:

    To look directly to the science on this one, we see a general consensus amongst research reviews: “this is complicated and can go either way depending on what else people are doing”:

    Well, that’s not helpful. Any clearer pointers?

    Yes! Researchers Latzka and Mountain put together a very practical list of tips. Rather, they didn’t put it as a list, but the following bullet points are information extracted directly from their abstract, though we’ve also linked the full article below:

    • It is recommended that individuals begin exercise when adequately hydrated.
      • This can be facilitated by drinking 400 mL to 600 mL of fluid 2 hours before beginning exercise and drinking sufficient fluid during exercise to prevent dehydration from exceeding 2% body weight.
    • A practical recommendation is to drink small amounts of fluid (150-300 mL) every 15 to 20 minutes of exercise, varying the volume depending on sweating rate.
      • During exercise lasting less than 90 minutes, water alone is sufficient for fluid replacement
      • During prolonged exercise lasting longer than 90 minutes, commercially available carbohydrate electrolyte beverages should be considered to provide an exogenous carbohydrate source to sustain carbohydrate oxidation and endurance performance.
    • Electrolyte supplementation is generally not necessary because dietary intake is adequate to offset electrolytes lost in sweat and urine; however, during initial days of hot-weather training or when meals are not calorically adequate, supplemental salt intake may be indicated to sustain sodium balance.

    Source: Water and electrolyte requirements for exercise

    Bonus tip:

    We’ve talked before about the specific age-related benefits of creatine supplementation, but if you’re doing endurance training or HIIT, you might also want to consider a creatine-electrolyte combination sports drink (even if you make it yourself):

    Creatine-electrolyte supplementation improves repeated sprint cycling performance: a double-blind randomized control study

    Where can I get electrolyte supplements?

    They’re easy to find in any sports nutrition store, or you can buy them online; here’s an example product on Amazon for your convenience

    You can also opt for natural and/or homemade electrolyte drinks:

    Healthline | 8 Healthy Drinks Rich in Electrolytes

    Enjoy!

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Related Posts

  • Trout vs Haddock – Which is Healthier?
  • Why Chronic Obstructive Pulmonary Disease (COPD) Is More Likely Than You Think

    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.

    Chronic Obstructive Pulmonary Disease (COPD): More Likely Than You Think

    COPD is not so much one disease, as rather a collection of similar (and often overlapping) diseases. The main defining characteristic is that they are progressive lung diseases. Historically the most common have been chronic bronchitis and emphysema, though Long COVID and related Post-COVID conditions appear to have been making inroads.

    Lung cancer is generally considered separately, despite being a progressive lung disease, but there is crossover too:

    COPD prevalence is increased in lung cancer, independent of age, sex and smoking history

    COPD can be quite serious:

    Life expectancy and years of life lost in Chronic Obstructive Pulmonary Disease: Findings from the NHANES III Follow-up Study

    “But I don’t smoke”

    Great! In fact we imagine our readership probably has disproportionately few smokers compared to the general population, being as we all are interested in our health.

    But, it’s estimated that 30,000,000 Americans have COPD, and approximately half don’t know it. Bear in mind, the population of the US is a little over 340,000,000, so that’s a little under 9% of the population.

    Click here to see a state-by-state breakdown (how does your state measure up?)

    How would I know if I have it?

    It typically starts like any mild respiratory illness. Likely shortness of breath, especially after exercise, a mild cough, and a frequent need to clear your throat.

    Then it will get worse, as the lungs become more damaged; each of those symptoms might become stronger, as well as chest tightness and a general lack of energy.

    Later stages, you guessed it, the same but worse, and—tellingly—weight loss.

    The reason for the weight loss is because you are getting less oxygen per breath, making carrying your body around harder work, meaning you burn more calories.

    What causes it?

    Lots of things, with smoking being up at the top, or being exposed to a lot of second-hand smoke. Working in an environment with a lot of air pollution (for example, working around chemical fumes) can cause it, as can inhaling dust. New Yorkers: yes, that dust too. It can also develop from other respiratory illnesses, and some people even have a genetic predisposition to it:

    Alpha-1 antitrypsin deficiency: a commonly overlooked cause of lung disease

    Is it treatable?

    Treatment varies depending on what form of it you have, and most of the medical interventions are beyond the scope of this article. Suffice it to say, there are medications that can be taken (including bronchodilators taken via an inhaler device), corticosteroids, antibiotics and antivirals of various kinds if appropriate. This is definitely a “see your doctor” item though, because there are is far too much individual variation for us to usefully advise here.

    However!

    There are habits we can do to a) make COPD less likely and b) make COPD at least a little less bad if we get it.

    Avoiding COPD:

    • Don’t smoke. Just don’t.
      • Avoid second-hand smoke if you can
    • Avoid inhaling other chemicals/dust that may be harmful
    • Breathe through your nose, not your mouth; it filters the air in a whole bunch of ways
      • Seriously, we know it seems like nostril hairs surely can’t do much against tiny particles, but tiny particles are attracted to them and get stuck in mucous and dealt with by our immune system, so it really does make a big difference

    Managing COPD:

    • Continue the above things, of course
    • Exercise regularly, even just light walking helps; we realize it will be difficult
    • Maintain a healthy weight if you can
      • This means both ways; COPD causes weight loss and that needs to be held in check. But similarly, you don’t want to be carrying excessive weight either; that will tire you even more.
    • Look after the rest of your health; everything else will now hit you harder, so even small things need to be taken seriously
    • If you can, get someone to help / do your household cleaning for you, ideally while you are not in the room.

    Where can I get more help/advice?

    As ever, speak to your doctor if you are concerned this may be affecting you. You can also find a lot of resources via the COPD Foundation’s website.

    Take care of yourself!

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  • Patient Underwent One Surgery but Was Billed for Two. Even After Being Sued, She Refused To Pay.

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    Jamie Holmes says a surgery center tried to make her pay for two operations after she underwent only one. She refused to buckle, even after a collection agency sued her last winter.

    Holmes, who lives in northwestern Washington state, had surgery in 2019 to have her fallopian tubes tied, a permanent birth-control procedure that her insurance company agreed ahead of time to cover.

    During the operation, while Holmes was under anesthesia, the surgeon noticed early signs of endometriosis, a common condition in which fibrous scar tissue grows around the uterus, Holmes said. She said the surgeon later told her he spent about 15 minutes cauterizing the troublesome tissue as a precaution. She recalls him saying he finished the whole operation within the 60 minutes that had been allotted for the tubal ligation procedure alone.

    She said the doctor assured her the extra treatment for endometriosis would cost her little, if anything.

    Then the bill came.

    The Patient: Jamie Holmes, 38, of Lynden, Washington, who was insured by Premera Blue Cross at the time.

    Medical Services: A tubal ligation operation, plus treatment of endometriosis found during the surgery.

    Service Provider: Pacific Rim Outpatient Surgery Center of Bellingham, Washington, which has since been purchased, closed, and reopened under a new name.

    Total Bill: $9,620. Insurance paid $1,262 to the in-network center. After adjusting for prices allowed under the insurer’s contract, the center billed Holmes $2,605. A collection agency later acquired the debt and sued her for $3,792.19, including interest and fees.

    What Gives: The surgery center, which provided the facility and support staff for her operation, sent a bill suggesting that Holmes underwent two separate operations, one to have her tubes tied and one to treat endometriosis. It charged $4,810 for each.

    Holmes said there were no such problems with the separate bills from the surgeon and anesthesiologist, which the insurer paid.

    Holmes figured someone in the center’s billing department mistakenly thought she’d been on the operating table twice. She said she tried to explain it to the staff, to no avail.

    She said it was as if she ordered a meal at a fast-food restaurant, was given extra fries, and then was charged for two whole meals. “I didn’t get the extra burger and drink and a toy,” she joked.

    Her insurer, Premera Blue Cross, declined to pay for two operations, she said. The surgery center billed Holmes for much of the difference. She refused to pay.

    Holmes said she understands the surgery center could have incurred additional costs for the approximately 15 minutes the surgeon spent cauterizing the spots of endometriosis. About $500 would have seemed like a fair charge to her. “I’m not opposed to paying for that,” she said. “I am opposed to paying for a whole bunch of things I didn’t receive.”

    The physician-owned surgery center was later purchased and closed by PeaceHealth, a regional health system. But the debt was turned over to a collection agency, SB&C, which filed suit against Holmes in December 2023, seeking $3,792.19, including interest and fees.

    The collection agency asked a judge to grant summary judgment, which could have allowed the company to garnish wages from Holmes’ job as a graphic artist and marketing specialist for real estate agents.

    Holmes said she filed a written response, then showed up on Zoom and at the courthouse for two hearings, during which she explained her side, without bringing a lawyer. The judge ruled in February that the collection agency was not entitled to summary judgment, because the facts of the case were in dispute.

    More From Bill Of The Month

    Representatives of the collection agency and the defunct surgery center declined to comment for this article.

    Sabrina Corlette, co-director of Georgetown University’s Center on Health Insurance Reforms, said it was absurd for the surgery center to bill for two operations and then refuse to back down when the situation was explained. “It’s like a Kafka novel,” she said.

    Corlette said surgery center staffers should be accustomed to such scenarios. “It is quite common, I would think, for a surgeon to look inside somebody and say, ‘Oh, there’s this other thing going on. I’m going to deal with it while I’ve got the patient on the operating table.’”

    It wouldn’t have made medical or financial sense for the surgeon to make Holmes undergo a separate operation for the secondary issue, she said.

    Corlette said that if the surgery center was still in business, she would advise the patient to file a complaint with state regulators.

    The Resolution: So far, the collection agency has not pressed ahead with its lawsuit by seeking a trial after the judge’s ruling. Holmes said that if the agency continues to sue her over the debt, she might hire a lawyer and sue them back, seeking damages and attorney fees.

    She could have arranged to pay off the amount in installments. But she’s standing on principle, she said.

    “I just got stonewalled so badly. They treated me like an idiot,” she said. “If they’re going to be petty to me, I’m willing to be petty right back.”

    The Takeaway: Don’t be afraid to fight a bogus medical bill, even if the dispute goes to court.

    Debt collectors often seek summary judgment, which allows them to garnish wages or take other measures to seize money without going to the trouble of proving in a trial that they are entitled to payments. If the consumers being sued don’t show up to tell their side in court hearings, judges often grant summary judgment to the debt collectors.

    However, if the facts of a case are in dispute — for example, because the defendant shows up and argues she owes for just one surgery, not two — the judge may deny summary judgment and send the case to trial. That forces the debt collector to choose: spend more time and money pursuing the debt or drop it.

    “You know what? It pays to be stubborn in situations like this,” said Berneta Haynes, a senior attorney for the National Consumer Law Center who reviewed Holmes’ bill for KFF Health News.

    Many people don’t go to such hearings, sometimes because they didn’t get enough notice, don’t read English, or don’t have time, she said.

    “I think a lot of folks just cave” after they’re sued, Haynes said.

    Emily Siner reported the audio story.

    After six years, we’ll have a final installment with NPR of our Bill of the Month project in the fall. But Bill of the Month will continue at KFF Health News and elsewhere. We still want to hear about your confusing or outrageous medical bills. Visit Bill of the Month to share your story.

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

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Gut-Positive Pot Noodles

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    Everything we consume either improves our health a little or worsens it. Pot noodles aren’t generally the healthiest foods, but these ones sure are! There’s quite a range of fiber in this, including the soluble fiber of the noodles themselves (which are, in fact, mostly fiber and water). As a bonus, the glucomannan in the noodles promotes feelings of fullness, notwithstanding its negligible carb count. Of course, the protein in the edamame beans also counts for satiety!

    You will need

    • ½ cup konjac noodles (also called shirataki), tossed in 1 tsp avocado oil (or sesame oil, if you don’t have avocado)
    • 2 oz mangetout, thinly sliced
    • 1 oz edamame beans
    • ¼ carrot, grated
    • 2 baby sweetcorn, cut in half lengthways
    • 1 scallion, finely diced
    • 1 heaped tsp crunchy peanut butter (omit if allergic)
    • 1 tsp miso paste
    • 1 tsp chili oil
    • 1 tsp black pepper, coarse ground
    • 1 tsp peeled-and-grated ginger

    Method

    (we suggest you read everything at least once before doing anything)

    1) Layer a heat-resistant jar (mason jars are usually quite resistant to temperature changes) with the noodles and vegetables.

    2) Combine the peanut butter, miso paste, and chili oil, black pepper, and ginger in a small bowl. Pour this dressing over the layered vegetables and noodles, and screw the lid on. Refrigerate until needed.

    3) Add hot water to the jar and stir, to serve. If you prefer the vegetables to be more cooked, you can microwave (without the lid!) for a minute or two.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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