Nori vs Wakame – Which is Healthier?
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Our Verdict
When comparing nori to wakame, we picked the nori.
Why?
It was close, and both of these seaweed options are great!
In terms of macros, nori has more protein while wakame has more carbs; they’re about equal on fiber. While the difference in protein and carbs isn’t big, out of the two we’ll prioritize protein, and thus say nori gets a notional win here—but as it’s so close, one could just as easily call it a tie.
In the category of vitamins both are very rich in many minerals, but nori has more of vitamins A, B1, B2, B6, B12*, and C, while wakame has more of vitamins B5, B9, K, and choline. Thus, a 6:4 victory for nori.
*Yes, nori is one of those rare vegan foods that naturally contain vitamin B12; it’s because of the composition of the algae that this seaweed is made of, which includes some beneficial B12-making bacteria. Meanwhile, wakame is “just” a kelp, so it doesn’t have B12.
When it comes to minerals, nori has more potassium and zinc, while wakame has more calcium and magnesium. They’re equal on other minerals, except: it’s worth noting that wakame is moderately high in sodium, while nori has very little sodium. So, either a tie-breaking win for nori, or just a tie.
Adding up the sections gives nori the overall win; it’s only the margin of the win that’s reasonably debatable. Still, enjoy either or both; diversity is good!
Want to learn more?
You might like to read:
- A Deeper Dive Into Seaweed
- Spirulina vs Nori – Which is Healthier? ← guess which won!
- 21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!) ← nori and wakame both feature (very favorably) in this case study
Enjoy!
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How To Stop Foot Cramps At Night
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Over-50s specialist physio Will Harlow shows us how:
Reset & relax
Foot cramps at night are common, especially with age. Low electrolytes can contribute—consider a pinch of salt (if safe) or use electrolyte tablets.
However, this is only usually the case if a) you are on a very low-sodium diet, and/or b) you have been sweating and/or peeing a lot (which latter can be the case if you are taking diuretics, which includes meds that have that as a side effect rather than the main purpose).
Magnesium salt rubs (or soaks) applied to the feet before bed can also help relax muscles and prevent cramps, on a similar principle (and have the bonus that the body is generally much more likely to be deficient in magnesium than sodium, making magnesium salts preferable).
If that fails, then massage is in order:
- Stretch the top of the foot by pulling toes downward while the leg is crossed; hold for 30 seconds, repeat a few times.
- Stretch the bottom of the foot by pulling toes upward and flexing the ankle; hold for 30 seconds, repeat on each side.
- Stretch your calves by leaning into a wall with one leg back and heel down; this helps relieve tension that contributes to foot and calf cramps.
- Use a massage ball under your foot to release tension—gently roll it under the fleshy areas, adding pressure if needed (avoid bones and heel).
For more on all of this plus a visual demonstration, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
When To Take Electrolytes (And When We Shouldn’t!)
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Ear Today, Gone Tomorrow
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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
❝Have just had microsuction to remove wax from my ears. A not unpleasant experience but would appreciate your guidance on how best to discourage the buildup of wax in the first place.❞
Well, certainly do not prod or poke it, and that includes with cotton buds (Q-Tips, for the Americans amongst us). That pushes more down than that it extracts, and creates a denser base of wax.
There is no evidence that ear candles help, and they can cause harm.
Further reading: Experts update best practices for diagnosis and treatment of earwax (cerumen impaction)
Ear drops can help, and if you want a home-remedy edition, olive oil or almond oil can be used; these oils dissolve the wax quite quickly (in fancier words: they are cerumenolytic agents); washing with water (e.g. in the shower or bath) is then all that’s needed. However, to avoid infection, ensure you are using a high-purity oil, and get one to use just for that; don’t just grab a bottle from the kitchen.
For your convenience, here is an example of medical grade almond oil (with dropper!) on Amazon
❝Every article had relevance to me. I ❤️ whole fruit, it’s my go to treat. I use ice packs to ease my arthritic knee pain, works well. I’ve read and loved Dr Gawande’s books. Great handful of almonds today❞
While this wasn’t a question, and we don’t usually publish feedback here, I (your writer here, hi) misread that as “ice picks” in the first instance, an implement we’ve probably all wanted to use to relieve pain at some point, but certainly not recommendable! Anyway, the momentary confusion made me smile, so I thought I’d share the silly thought. Smiling is infectious, and all that… And it’s certainly good for the health!
More seriously, glad you enjoyed!
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Is fluoride really linked to lower IQ, as a recent study suggested? Here’s why you shouldn’t worry
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Fluoride is a common natural element found in water, soil, rocks and food. For the past several decades, fluoride has also been a cornerstone of dentistry and public health, owing to its ability to protect against tooth decay.
Water fluoridation is a population-based program where a precise, small amount of fluoride is added to public drinking water systems. Water fluoridation began in Australia in the 1950s. Today more than 90% of Australia’s population has access to fluoridated tap water.
But a recently published review found higher fluoride exposure is linked to lower intelligence quotient (IQ) in children. So how can we interpret the results?
Much of the data analysed in this review is poor quality. Overall, the findings don’t give us reason to be concerned about the fluoride levels in our water supplies.
TinnaPong/Shutterstock Not a new controversy
Tooth decay (also known as caries or cavities) can have negative effects on dental health, overall health and quality of life. Fluoride strengthens our teeth, making them more resistant to decay. There is scientific consensus water fluoridation is a safe, effective and equitable way to improve oral health.
Nonetheless, water fluoridation has historically been somewhat controversial.
A potential link between fluoride and IQ (and cognitive function more broadly) has been a contentious topic for more than a decade. This started with reports from studies in China and India.
But it’s important to note these studies were limited by poor methodology, and water in these countries had high levels of natural fluoride when the studies were conducted – many times higher than the levels recommended for water fluoridation programs. Also, the studies did not control for other contaminants in the water supply.
Recent reviews focusing on the level of fluoride used in water fluoridation have concluded fluoride is not linked to lower IQ.
Despite this, some have continued to raise concerns. The United States National Toxicology Program conducted a review of the potential link. However, this review did not pass the quality assessment by the US National Academies of Sciences, Engineering and Medicine due to significant limitations in the conduct of the review.
The authors followed through with their study and published it as an independent publication in the journal JAMA Paediatrics last week. This is the study which has been generating media attention in recent days.
What the study did
This study was a systematic review and meta-analysis, where the researchers evaluated 74 studies from different parts of the world.
A total of 52 studies were rated as having a high risk of bias, and 64 were cross-sectional studies, which often can’t provide evidence of causal relationship.
Most of the studies were conducted in developing countries, such as China (45), India (12), Iran (4), Mexico (4) and Pakistan (2). Only a few studies were conducted in developed countries with established public water systems, where regular monitoring and treatment of drinking water ensures it’s free from contaminants.
The vast majority of studies were conducted in populations with high to very high levels of natural fluoride and without water fluoridation programs, where fluoride levels are controlled within recommended levels.
The study concluded there was an inverse association between fluoride levels and IQ in children. This means those children who had a higher intake of fluoride had lower IQ scores than their counterparts.
Water fluoridation programs reduce the occurrence of cavities. Drazen Zigic/Shutterstock Limitations to consider
While this review combined many studies, there are several limitations that cast serious doubt over its conclusion. Scientists immediately raised concerns about the quality of the review, including in a linked editorial published in JAMA.
The low quality of the majority of included studies is a major concern, rendering the quality of the review equally low. Importantly, most studies were not relevant to the recommended levels of fluoride in water fluoridation programs.
Several included studies from countries with controlled public water systems (Canada, New Zealand, Taiwan) showed no negative effects. Other recent studies from comparable populations (such as Spain and Denmark) also have not shown any negative effect of fluoride on IQ, but they were not included in the meta-analysis.
For context, the review found there was no significant association with IQ when fluoride was measured at less than 1.5mg per litre in water. In Australia, the recommended levels of fluoride in public water supplies range from 0.6 to 1.1 mg/L.
Also, the primary outcome, IQ score, is difficult to collect. Most included studies varied widely on the methods used to collect IQ data and did not specify their focus on ensuring reliable and consistent IQ data. Though this is a challenge in most research on this topic, the significant variations between studies in this review raise further doubts about the combined results.
No cause for alarm
Although no Australian studies were included in the review, Australia has its own studies investigating a potential link between fluoride exposure in early childhood and child development.
I’ve been involved in population-based longitudinal studies investigating a link between fluoride and child behavioural development and executive functioning and between fluoride and IQ. The IQ data in the second study were collected by qualified, trained psychologists – and calibrated against a senior psychologist – to ensure quality and consistency. Both studies have provided strong evidence fluoride exposure in Australia does not negatively impact child development.
This new review is not a reason to be concerned about fluoride levels in Australia and other developed countries with water fluoridation programs. Fluoride remains important in maintaining the public’s dental health, particularly that of more vulnerable groups.
That said, high and uncontrolled levels of fluoride in water supplies in less developed countries warrant attention. There are programs underway in a range of countries to reduce natural fluoride to the recommended level.
Loc Do, Professor of Dental Public Health, The University of Queensland
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Is TikTok right? Are there health benefits to eating sea moss?
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Sea moss is the latest “superfood” wellness influencers are swearing by. They claim sea moss products – usually in gel form – have multiple health benefits. These include supporting brain and immune function, or protecting against viruses and other microbes.
But do these health claims stack up? Let’s take a look.
Plataresca/Shutterstock What is sea moss?
Sea moss is produced using a kind of seaweed – particularly red algae – that grow in various locations all around the world. Three main species are used in sea moss products:
- Chondrus crispus (known as Irish moss or carrageenan moss)
- Eucheuma cottonii (sea moss or seabird’s nest)
- Gracilaria (Irish moss or ogonori).
Some products also contain the brown algae Fucus vesiculosus (commonly known as bladderwrack, black tang, rockweed, sea grapes, bladder fucus, sea oak, cut weed, dyers fucus, red fucus or rock wrack).
Most sea moss products are sold as a gel that can be added to recipes, used in smoothies, frozen into ice cubes or eaten on its own. The products also come in capsule form or can be purchased “raw” and used to make your own gels at home.
Several kinds of red algae are used in commercially-available sea moss products. Nancy Ann Bowe/Shutterstock What’s the evidence?
Sea moss products claim a host of potential health benefits, from supporting immunity, to promoting skin health and enhancing mood and focus, among many others.
But is there any evidence supporting these claims?
Recent studies have reviewed the biological properties of the main sea moss species (Chondrus crispus, Eucheuma cottonii, Gracilaria and Fucus vesiculosus).
They suggest these species may have anti-inflammatory, antioxidant, anticancer, antidiabetic and probiotic properties.
However, the vast majority of research relating to Chondrus crispus, Gracilaria and Fucus vesiculosus – and all of the research on Eucheuma cottonii – comes from studies done in test tubes or using cell and animal models. We should not assume the health effects seen would be the same in humans.
In cell and animal studies, researchers usually administer algae in a laboratory and use specific extracts rich in bioactive compounds rather than commercially available sea moss products.
They also use very different – often relatively larger – amounts compared to what someone would typically consume when they eat sea moss products.
This means the existing studies can’t tell us about the human body’s processes when eating and digesting sea moss.
Sea moss may have similar effects in humans. But so far there is very little evidence people who consume sea moss will experience any of the claimed health benefits.
Nutritional value
Eating sea moss does not replace the need for a balanced diet, including a variety of fruits and vegetables.
Chondrus crispus, Eucheuma cottonii and Gracilaria, like many seaweeds, are rich sources of nutrients such as fatty acids, amino acids, vitamin C and minerals. These nutrients are also likely to be present in sea moss, although some may be lost during the preparation of the product (for example, soaking may reduce vitamin C content), and those that remain could be present in relatively low quantities.
There are claims that sea moss may be harmful for people with thyroid problems. This relates to the relationship between thyroid function and iodine. The algae used to make sea moss are notable sources of iodine and excess iodine intake can contribute to thyroid problems, particularly for people with pre-existing conditions. That is why these products often carry disclaimers related to iodine sensitivity or thyroid health.
Is it worth it?
So you may be wondering if it’s worth trying sea moss. Here are a few things to consider before you decide whether to start scooping sea moss into your smoothies.
A 375mL jar costs around $A25–$30 and lasts about seven to ten days, if you follow the recommended serving suggestion of two tablespoons per day. This makes it a relatively expensive source of nutrients.
Sea moss is commonly sold as a gel that can be eaten on a kitchen bench. April Sims/Shutterstock Sea moss is often hyped for containing 92 different minerals. While there may be 92 minerals present, the amount of minerals in the algae will vary depending on growing location and conditions.
The efficiency with which minerals from algae can be absorbed and used by the body also varies for different minerals. For example, sodium is absorbed well, while only about 50% of iodine is absorbed.
But sea moss has also been shown to contain lead, mercury and other heavy metals – as well as radioactive elements (such as radon) that can be harmful to humans. Seaweeds are known for their ability to accumulate minerals from their environment, regardless of whether these are beneficial or harmful for human nutrition. Remember, more doesn’t always mean better.
What else am I eating?
While you won’t get a full nutritional breakdown on the jar, it is always wise to check what other ingredients you may be eating. Sea moss products can contain a range of other ingredients, such as lime, monk fruit powder, spirulina and ginger, among many others.
These ingredients differ between brands and products, so be aware of your needs and always check.
Despite their health claims, most sea moss products also carry disclaimers indicating that the products are not intended to diagnose, treat, cure or prevent any disease.
If you have concerns about your health, always speak to a health professional for accurate and personalised medical advice.
Margaret Murray, Senior Lecturer, Nutrition, Swinburne University of Technology
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Tight Hips? Try These 5 Hip Mobility Exercises For Beginners
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Mobility coach Alisa Szyman shows us how:
5 ways to do it
Before you do the exercises themselves: use a foam roller, tennis ball, or massage ball for a few minutes (to your glutes, outer hips, and inner thighs) to reduce fascial tension, calm your nervous system, and prepare your body for the best mobility gains.
Now, the exercises:
- Pelvic tilts: lie on your back with your knees bent and your feet flat, flatten your lower back into the floor while squeezing your glutes and bracing your core, then let your pelvis arch back slowly, and repeat.
- Glute bridge: lie on your back with your knees bent and your feet hip-width apart, squeeze your glutes and lift your hips while bracing your core, adjusting your foot position farther out if your hamstrings feel like they might cramp.
- Sideline hip rotation: lie on your side with your knees bent, do a clamshell by lifting your top knee, then reverse by lifting your top heel, while staying within a comfortable range.
- Single-leg active hip flexion: lie on your back with one foot planted flat on the floor, pull your other knee towards your chest, extend your leg upwards, bend it backwards, and lower it slowly down, all while keeping your lower back flat.
- Leg circles: stand holding support if needed, circle one leg through forwards, sideways, backwards, and return paths, using blocks or objects as movement guides if you need.
Note: lasting hip mobility comes less from passive stretching and more from active control, strength, and nervous system retraining, so focus on slow, controlled movement and—as ever—consistency rather than intensity.
For more on all of this plus visual demonstrations, enjoy:
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Want to learn more?
You might also like:
The Most Underrated Hip Mobility Exercise (Not Stretching)
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Fix Your Squat: 3 Squat Myths That Need To Die
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This also explains why these myths appeared in the first place:
Let’s get down to it
Trying to copy one “perfect” squat form for every body type can cause more harm than good (people have different builds, postures, mobility, and injury histories).
The result is often people giving wrong advice, much like an albatross might say to a penguin “flight is easy, just flap your wings like this”, or a penguin might say to an albatross “it’s perfectly safe to swim under this ice, just your breath for 15 minutes”.
Consequently, good form should focus on engaging the right muscles and moving safely, not just mimicking how a squat looks on someone else.
Furthermore, forcing a “textbook” squat that’s not right for you can make your body seek mobility from the wrong joints or overuse small stabilizing muscles, increasing compensation injury risk.
In particular, three myths are very prevalent:
- “Your knees mustn’t go past your toes”: this cue originated to help people sit back instead of bending only at the knees, but knees can and often should go past toes, for example when doing a deep and/or pistol squat. The real key is to keep your heels down and properly load your glutes while maintaining good hip and ankle mobility.
- “You must stay perfectly upright”: forcing a straight torso if your build or mobility doesn’t allow for it can cause back pain. A forward lean can be perfectly fine—especially for people with long femurs or shorter torsos—as long as your glutes and core are working properly.
- “There’s one correct squat depth”: there’s no universal rule about how low to go—it depends on your structure, injury history, and control. aim to move through the largest range of motion you can safely manage. Both deep and parallel squats have value depending on your goals. Also, even those who can squat deep can still benefit from using partial squats to target weak points, while others may stop at parallel to protect their knees or maintain control.
For more on each of these plus visual demonstrations, enjoy:
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Want to learn more?
You might also like:
Squat Variations for Painful Knees (No More Pain!)
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