
Kiwi vs Passion Fruit – 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 kiwi to passion fruit, we picked the passion fruit.
Why?
This fruit is so passionate about delivery nutrient-dense goodness, that at time of writing, nothing has beaten it yet!
In terms of macros, passion fruit has a little more protein, as well as 50% more carbs, and/but more than 3x the fiber. That last stat is particularly impressive, and also results in passion fruit having a much lower glycemic index, too. In short, a clear win for passion fruit in the macros category.
In the category of vitamins, kiwi has more of vitamins B9, C, E, and K, while passion fruit has more of vitamins A, B2, B3, and B6, making for a tie this time.
As for minerals, kiwi has more calcium, copper, manganese, and zinc, while passion fruit has more iron, magnesium, phosphorus, potassium, and selenium, resulting in a modest, marginal win for passion fruit in this category.
Adding up the categories gives a convincing win for passion fruit, but by all means enjoy either or both; diversity is good! And kiwi has its merits too (for example, it’s particularly high in vitamin K, appropriately enough).
Want to learn more?
You might like to read:
Top 8 Fruits That Prevent & Kill Cancer
Enjoy!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Recommended
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Montana Eyes $30M Revamp of Mental Health, Developmental Disability Facilities
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.
HELENA, Mont. — As part of a proposed revamping of the state’s behavioral health system, Republican Gov. Greg Gianforte’s administration is looking into moving a facility for people with developmental disabilities, beefing up renovations at the Montana State Hospital, and creating a Helena unit of that psychiatric hospital.
The changes, backers say, would fill gaps in services and help people better prepare for life outside of the locked, secure setting of the two state facilities before they reenter their own communities.
“I think part of the theme is responsibly moving people in and out of the state facilities so that we create capacity and have people in the appropriate places,” state Sen. Dave Fern (D-Whitefish) said of the proposed capital projects during a recent interview.
Fern served on the Behavioral Health System for Future Generations Commission, a panel created by a 2023 law to suggest how to spend $300 million to revamp the system. The law set aside the $300 million for improving state services for people with mental illness, substance abuse disorders, and developmental disabilities.
Gianforte’s proposed budget for the next two years would spend about $100 million of that fund on 10 other recommendations from the commission. The capital projects are separate ideas for using up to $32.5 million of the $75 million earmarked within the $300 million pool of funds for building new infrastructure or remodeling existing buildings.
The state Department of Public Health and Human Services and consultants for the behavioral health commission presented commission members with areas for capital investments in October. In December, the commission authorized state health department director Charlie Brereton to recommend the following projects to Gianforte:
- Move the 12-bed Intensive Behavior Center for people with developmental disabilities out of Boulder, possibly to either Helena or Butte, at an estimated cost of up to $13.3 million.
- Establish a “step-down” facility of about 16 beds, possibly on the campus of Shodair Children’s Hospital in Helena, to serve adults who have been committed to the Montana State Hospital but no longer need the hospital’s intensive psychiatric services.
- Invest $19.2 million to upgrade the Montana State Hospital’s infrastructure and buildings at Warm Springs, on top of nearly $16 million appropriated in 2023 for renovations already underway there in an effort to regain federal certification of the facility.
The state Architecture & Engineering Division is reviewing the health department’s cost estimates and developing a timeline for the projects so the information can be sent to the governor. Gianforte ultimately must approve the projects.
Health department officials have said they plan to take the proposals to legislative committees as needed. “With Commission recommendation and approval from the governor, the Department believes that it has the authority to proceed with capital project expenditures but must secure additional authority from the Legislature to fund operations into future biennia,” said department spokesperson Jon Ebelt.
The department outlined its facility plans to the legislature’s health and human services budget subcommittee on Jan. 22 as part of a larger presentation on the commission’s work and the 10 noncapital proposals in the governor’s budget. Time limits prevented in-depth discussion and public comment on the facility-related ideas.
One change the commission didn’t consider: moving the Montana State Hospital to a more populated area from its rural and relatively remote location near Anaconda, in southwestern Montana, in an attempt to alleviate staffing shortages.
“The administration is committed to continuing to invest in MSH as it exists today,” Brereton told the commission in October, referring to the Montana State Hospital.
The hospital provides treatment to people with mental illness who have been committed to the state’s custody through a civil or criminal proceeding. It’s been beset by problems, including the loss of federal Medicaid and Medicare funding due to decertification by the federal government in April 2022, staffing issues that have led to high use of expensive traveling health care providers, and turnover in leadership.
State Sen. Chris Pope (D-Bozeman) was vice chair of a separate committee that met between the 2023 and 2025 legislative sessions and monitored progress toward a 2023 legislative mandate to transition patients with dementia out of the state hospital. He agreed in a recent interview that improving — not moving — MSH is a top priority for the system right now.
“Right now, we have an institution that is failing and needs to be brought back into the modern age, where it is located right now,” he said after ticking off a list of challenges facing the hospital.
State Sen. John Esp (R-Big Timber) also noted at the October commission meeting that moving the hospital was likely to run into resistance in any community considered for a new facility.
Fern, the Whitefish senator, questioned in October whether similar concerns might exist for moving the Intensive Behavior Center out of Boulder. For more than 130 years, the town 30 miles south of Helena has been home, in one form or another, to a state facility for people with developmental disabilities. But Brereton said he believes relocation could succeed with community and stakeholder involvement.
The 12-bed center in Boulder serves people who have been committed by a court because their behaviors pose an immediate risk of serious harm to themselves or others. It’s the last residential building for people with developmental disabilities on the campus of the former Montana Developmental Center, which the legislature voted in 2015 to close.
Drew Smith, a consultant with the firm Alvarez & Marsal, told the commission in October that moving the facility from the town of 1,300 to a bigger city such as Helena or Butte would provide access to a larger labor pool, possibly allow a more homelike setting for residents, and open more opportunities for residents to interact with the community and develop skills for returning to their own communities.
Ideally, Brereton said, the center would be colocated with a new facility included in the governor’s proposed budget, for crisis stabilization services to people with developmental disabilities who are experiencing significant behavioral health issues.
Meanwhile, the proposed subacute facility with up to 16 beds for state hospital patients would provide a still secure but less structured setting for people who no longer need intensive treatment at Warm Springs but aren’t yet ready to be discharged from the hospital’s care. Brereton told the commission in October the facility would essentially serve as a less restrictive “extension” of the state hospital. He also said the agency would like to contract with a company to staff the subacute facility.
Health department officials don’t expect the new facility to involve any construction costs. Brereton has said the agency believes an existing building on the Shodair campus would be a good spot for it.
The state began leasing the building Nov. 1 for use by about 20 state hospital patients displaced by the current remodeling at Warm Springs — a different purpose than the proposed subacute facility.
Shodair CEO Craig Aasved said Shodair hasn’t committed to having the state permanently use the building as the step-down facility envisioned by the agency and the commission.
But Brereton said the option is attractive to the health department now that the building has been set up and licensed to serve adults.
“It seems like a natural place to start,” he told the commission in December, “and we don’t mind that it’s in our backyard here in Helena.”
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.
This article first appeared on KFF Health News and is republished here under a Creative Commons license.
Share This Post
-
Mung Beans vs Black Beans – 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 mung beans to black beans, we picked the black beans.
Why?
Both are great! But…
In terms of macros, black beans have more protein, carbs, and fiber, as well as the lower glycemic index (although both are already low). So, a clear win for black beans here.
In the category of vitamins, mung beans have more of vitamins A, B5, B9, and C, while black beans have more of vitamins B1, B6, E, K, and choline. Thus, a slight win for black beans this time.
When it comes to minerals, mung beans have more selenium and zinc, while black beans have more calcium, copper, iron, magnesium, manganese, phosphorus, and potassium. An easy win for black beans.
Of course, enjoy either or both—but if you’re going to pick one, we say black beans win the day.
Want to learn more?
You might like to read:
Plant vs Animal Protein: Head-to-Head
Take care!
Share This Post
-
More Reasons To Enjoy Watermelon
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.
Watermelon is generally thought of for what it most superficially is: a refreshing, juicy, sweet summer fruit.
Now, its water content alone is actually highly beneficial in several ways, but research has highlighted more benefits than just that!
First let’s quickly touch on those “several ways”:
- One way is because enjoying food that contains water is generally more hydrating than just drinking water: Things Many People Forget When It Comes To Hydration
- Another way is that its volume (which is only possible because of its water content) increases satiety too: Some Surprising Truths About Hunger And Satiety
For how it goes beyond these benefits, though, let’s get to…
Worth its weight
Examining data from the National Health and Nutrition Examination Survey (NHANES), researchers (Dr. Kristin Fulgoni et al.) found that people who enjoy watermelon in their diet tend to have higher overall diet quality and higher intake of fiber, magnesium, potassium, vitamin A, vitamin C, lycopene, and carotenoids.
You can read about it here: Watermelon Intake Is Associated with Increased Nutrient Intake and Higher Diet Quality in Adults and Children, NHANES
But that only shows the association, not that the watermelon brought all of that (although it does bring all those nutrients, but cannot be given the credit for the entire overall higher diet quality). So, what of watermelon’s proven benefits?
Another plucky band of researchers (Dr. Mônica Volino-Souza et al.) did a review of vascular health evidence reports that show how watermelon and its compounds, especially l-citrulline, support endothelial function and nitric oxide* production.
*For understanding why this is important, we recommend: The Nitric Oxide (NO) Solution – by Dr. Nathan Bryan & Janet Zand
The reviewed clinical and experimental evidence also shows improvements in vascular function measures, including blood vessel dilation and circulation-related markers.
There were other indicators of even more extra benefits too, such as maintaining vascular function during hyperglycemia, but the evidence was at best preliminary from that particular study (remember, this paper was a review of studies, so this was just one study of many in the paper):
❝We acknowledge that while the sample size was small (18 healthy young men and women) and more research is needed, this study adds to the current body of evidence supporting regular intake of watermelon for cardio-metabolic health.❞
You can read this paper in full, here: Current Evidence of Watermelon (Citrullus lanatus) Ingestion on Vascular Health: A Food Science and Technology Perspective
You may be wondering whether someone will kindly do both sets of science together, and the answer is yes, and for that we must look to Dr. Vania Paschoalin et al., whose narrative review focuses on watermelon’s nutritional composition, emphasizing its high water content, lycopene, vitamin C, and l-citrulline as key bioactive components.
They also discuss how l-citrulline and l-arginine contribute to nitric oxide production, which—as we’ve noted—is important for vascular relaxation and cardiovascular health.
One last thing this paper gets into is watermelon’s additional cardioprotective effects through antioxidant activity, as well as the improved vascular function that we talked about.
You can read this paper in full for free, here: Watermelon Nutritional Composition with a Focus on L-Citrulline and Its Cardioprotective Health Effects—A Narrative Review
Want to learn more?
Check out:
Lycopene’s Benefits For The Gut, Heart, Brain, & More ← tomatoes are famous for their lycopene content, but watermelon has more!
Enjoy!
Share This Post
Related Posts
-
What is retinol? And will it make my acne flare? 3 experts unpack this trendy skincare ingredient
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.
Retinol skincare products suddenly seem to be everywhere, promising clear, radiant and “youthful” skin.
But what’s the science behind these claims? And are there any risks?
You may have also heard retinol can increase your risk of sunburn and even make acne worse.
For some people, retinol may help reduce the appearance of fine lines. But it won’t be suitable for everyone. Here’s what you need to know.
Irina Kvyatkovskaya/Shutterstock What is retinol?
Retinol is part of a family of chemical compounds called retinoids. These are derived from or related to Vitamin A, a nutrient essential for healthy skin, vision and immune function.
All retinoids work because enzymes in our skin convert them into their “active” form, retinoic acid.
You can buy retinol in creams and other topical products over the counter.
These are often promoted as “anti-ageing” because retinol can help reduce the appearance of fine lines, wrinkles and even out skin tone (for example, sun spots or acne scars).
It also has an exfoliating effect, meaning it can help unclog pores.
Stronger retinoid treatments that target acne will require a prescription because they contain retinoic acid, which is regulated as a drug in the United States, European Union, United Kingdom and Australia.
How is retinol used in skincare?
One of the most common claims about retinol is that it helps to reduce visible signs of ageing.
How does this work?
With age, the skin’s barrier becomes weaker, making it more prone to dryness, injury and irritation.
Retinol can help counteract this natural thinning by stimulating the proliferation of keratinocytes – cells that form the outer skin layer and protect against damage and water loss.
Retinol also stimulates the production of collagen (a key protein that creates a scaffolding that keeps skin firm and elastic) and fibroblasts (cells that produce collagen and support skin structure).
It also increases how fast the skin sheds old cells and replaces them with new ones.
Over time, these processes help reduce fine lines, fade dark spots and even out skin tone. It can also make skin appear clearer.
While effective, this doesn’t happen overnight.
You may have also heard about a “retinol purge” – a temporary flare of acne when you first start using topical retinoids.
Studies have found the skin may become irritated and acne temporarily worsen in some cases. But more research needs to be done to understand this link.
The idea of a retinol purge is popular on social media. TikTok, CC BY-NC-ND So, is retinol safe?
At typical skincare concentrations (0.1–0.3%), side effects tend to be mild.
Most people who experience irritation (such as redness, dryness, or peeling) when starting retinol are able to build tolerance over time. This process is often called “retinisation”.
However, retinol increases the skin’s sensitivity to UV radiation (known as photosensitivity). This heightened reactivity can lead to sunburn, irritation and an increased risk of hyperpigmentation (spots or patches of darker colour).
For this reason, daily use of broad-spectrum sunscreen (SPF30 or higher) is strongly recommended while using retinol products.
Who should avoid retinol?
Teenagers and children generally don’t need retinol unless specifically prescribed by a doctor, for example, for acne treatment.
People with sensitive skin or conditions such as eczema (dry, itchy and inflamed skin) and rosacea (chronic redness and sensitivity) may find retinol too irritating.
Using retinol products alongside other skincare treatments, such as alpha-hydroxy acids, can over-exfoliate your skin and damage it.
Importantly, the active form of retinol, retinoic acid, is teratogenic (meaning it can cause birth defects). Over-the-counter retinol products are also not recommended during pregnancy or breastfeeding.
Choose and store retinol products wisely
Since retinol is classified as a cosmetic ingredient, companies are not required to disclose its concentration in their products.
The European Union is expected to introduce new regulations that will cap the concentration of retinol in cosmetic facial products to 0.3%.
These are precautionary measures aimed to limit exposure for vulnerable groups, such as pregnant women, given the risk of birth defects.
It’s therefore recommended to use products that clearly state the retinol concentration is between 0.1% and 0.3%.
Retinol is also a notoriously unstable molecule that degrades with exposure to air, light or heat.
Choosing a product with airtight, light-protective packaging will help with potential degradation problems that could lead to inactivity or harm.
What’s the safest way to try retinol?
The key is to go low and slow: a pea-sized amount of a low-concentration product (0.1%) once or twice a week, preferably at night (to avoid UV exposure), and then the frequency and concentration can be increased (to a maximum of 0.3%) as the skin adjusts.
Using a moisturiser after retinol helps to reduce dryness and irritation.
Wearing sunscreen every day is a must when using retinol to avoid the photosensitivity.
If you experience persistent redness, burning, or peeling, it’s better to stop using the product and consult your doctor or a dermatologist for personalised advice.
Laurence Orlando, Senior Lecturer, Product Formulation and Development, Analytical Methods, Monash University; Zanfina Ademi, Professor of Health Economics, Monash University, and Zoe Porter, Lecturer, Pharmacy and Pharmaceutical Science, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Why We’re Called “10almonds”, And Other Questions
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’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝Avid coffee drinker so very interested in the results Also question Is there something that you could take or eat that would prevent the caffeine from stimulating the kidneys? I tried to drink decaf from morning to night not a good result! Thanks❞
That is a good question! The simple answer is “no” (but keep reading, because all is not lost)
There’s no way (that we yet know of) to proof the kidneys against the stimulating effect of caffeine. This is especially relevant because part of caffeine’s stimulating effect is noradrenergic, and that “ren” in the middle there? It’s about the kidneys. This is just because the adrenal gland is situated next to them (actually, it’s pretty much sitting on top of them), hence the name, but it does mean that the kidneys are about the hardest thing in the body to have not affected by caffeine.
However! The effects of caffeine in general can be softened a little with l-theanine (found in tea, or it can be taken as a supplement). It doesn’t stop it from working, but it makes the curve of the effect a little gentler, and so it can reduce some unwanted side effects.
You can read more about l-theanine here:
❝How to jump start a inactive metabolism and keep it going? THANKYOU❞
The good news is, if you’re alive, your metabolism is active (it never stops!). So, it may just need perking up a little.
As for keeping it going, well, that’s what we’re here for! We’re all in favor of healthy longevity.
We’ll do a main feature soon on what we can do to influence our metabolism in either direction, but to give some quick notes here:
- A lot of our metabolism is influenced by genes and is unalterable (without modifying our genes, anyway)
- Metabolism isn’t just one thing—it’s many. And sometimes, parts of our metabolism can be much quicker or slower than others.
- When people talk about wanting a “faster metabolism”, they’re usually referring to fat-burning, and that’s just a small part of the picture, but we understand that it’s a focal point for many.
There really is enough material for a whole main feature on metabolic tweaks, though, so watch this space!
❝Why the name “10 Almonds?” Is this recommended by the Doctor? A daily dosage? And, if so, why? Thanks! Please answer me…I truly want to know!❞
Almonds are very nutritionally dense, and for example 20g of almonds (so, about 20 almonds) would give a 100% daily dose of zinc, amongst other nutrients.
We also do like to think that we give our readers an easily digestible dose of condensed “nutrition” in the form of health information.
However! That’s not actually the reason at all. It’s a reference to a viral Facebook hoax! There was a post going around that claimed:
❝HEADACHE REMEDY. Eat 10–12 almonds, the equivalent of two aspirins, next time you have a headache❞ ← not true!
It made us think about how much health-related disinformation there was circulating online! So, calling ourselves 10almonds was a bit of a nod to that story, but also a reminder to ourselves:
We must always publish information with good scientific evidence behind it!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Garden Cress vs Parsley – 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 garden cress to parsley, we picked the parsley.
Why?
Both have their strong merits! But…
In terms of macros parsley has 3x the fiber, for the same (negligible) protein and carbs, this scoring an easy first-round win.
In the category of vitamins, garden cress has more of vitamins B2 and B6, while parsley has more of vitamins A, B1, B3, B5, B7, B9, C, E, and K, winning convincingly in this round too.
Looking at minerals, cress has more copper, manganese, phosphorus, and selenium, while parsley has more calcium, iron, magnesium, and zinc, for a 4:4 tie here.
In other considerations, they’re different-but-equal on polyphenols, with a total of approximately 13mg/100g in both cases, so it’s a tie on this one as well.
Adding up the sections makes for a clear overall win for parsley, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
Enjoy!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:









