
Oxalates May Be More Of A Problem Than Previously Believed
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But itโs easy to manage:
Beyond kidney stones
Regular 10almonds readers will know that whenever we have spinach as one of the items in our “This or That” section, we generally mention that its high oxalate content can be a problem for people with certain kidney issues, increasing the risk of kidney stones. Same goes for other high-oxalate greens like chard and rhubarb (most other greens are orders of magnitude lower in oxalates).
But recently, researchers (Dr. Ariana Matz-Rauch et al.) have found new evidence that oxalate may contribute to chronic inflammation and heart damage in addition to its well-known role in kidney stone formation, particularly in people with chronic kidney disease (CKD).
Why oxalate builds up, first of all: oxalate is a normal waste product made by your body and obtained from some foods, especially those we mentioned up top there. Healthy kidneys remove it in urine, but impaired kidneys allow it to accumulate.
The problem in CKD: people with CKD have a much higher risk of cardiovascular disease and persistent inflammation, but the exact causes have not been fully understood, and it has broadly been assumed to be a systemic metabolic issue, though even this much is not well-known by the general public.
For example, about 90% of American adults have never heard of cardiovascular-kidney-metabolic (CKM) syndromeโan interconnected health condition that affects nearly 90% of American adults through combinations of heart disease, kidney disease, diabetes, and poor energy metabolism.
Source: About 9 in 10 havenโt heard of condition that affects nearly 90% of U.S. adults, survey reveals
You can also read our main feature on that, here: The Vicious Cycle Of CKM Syndrome
Back to this recenty study, and what was found, more materially: the researchers identified interleukin-17A (IL-17A) as a major driver of the inflammatory response. Oxalate increased IL-17A production and disrupted the normal energy metabolism of immune cells.
When Dr. Matz-Rauch and her team tested this by blocking IL-17A, they saw improvements including:
- Reduced heart damage
- Better kidney function
- Reduced inflammation
- Less kidney fibrosis (scarring)
What this means, in practical terms: these findings suggest oxalate should not be viewed only as a substance that forms kidney stones, but rather also as a systemic inflammatory trigger that affects the immune system, metabolism, kidneys, and cardiovascular system.
You can find the paper itself, here: Interleukin-17A mediates cardiorenal injury in oxalate nephropathy
We said it was easy to manage; you might be wondering how.
The answer is simple: do avoid (or perhaps even just cut down, if you’re otherwise confident your kidneys are healthy*) very high-oxalate foods. If you look at this list, you’ll see there’s a huge difference between the top few and the rest.
*See also: Are your Kidneys Ok? Detect Early To Protect Kidney Health (Hereโs How)
Want to learn more?
Cooking reduces oxalates by breaking them down, and there are a lot of other ways to either reduce antinutrients (like oxalates) or boost nutrient absorption, but it’s different things for different compounds, so do check out:
Make Your Vegetables Work Better Nutritionally โ sometimes cooked is best, sometimes raw, sometimes lightly steamed, sometimes soaked for many hours, sometimes cut into tiny pieces, sometimes not cut into until you eat it, sometimes alongside certain other foods works best, sometimes absolutely don’t put these two things together, and so forth. It all depends on what it is.
Enjoy!
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Rest For The Restless (Legs)
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Itโs Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
In cases where weโve 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 tooโthereโs always more to say!
As ever: if the question/request can be answered briefly, weโll do it here in our Q&A Thursday edition. If not, weโll make a main feature of it shortly afterwards!
So, no question/request too big or small
โAny tips for dealing with restless legs syndrome?โ
As a neurological disorder (Willis-Ekbom Disease, as it is also called
by almost nobody outside of academia), thereโs a lot thatโs not known about its pathology, but we do know that looking after oneโs nerves can help a lot.This means:
- Avoid alcohol, as this is bad for everything, including nerves
- See also: How To Reduce Or Quit Alcohol
- Donโt smoke, as this is bad for everything, including nerves
- Do exercise those restless legs! It may sound funny, but in seriousness, movement promotes nerve health
- See also: Walking… Better.
- Take care of your blood sugars, because diabetic neuropathy can also cause this
- See also: 10 Ways To Balance Blood Sugars
- Massage your legs, and enjoy a hot bath/shower
You can also take into account the measures recommended for dealing with peripheral neuropathy, e.g:
Peripheral Neuropathy: How To Avoid It, Manage It, Treat It
There are also medication options for RLS; most of them are dopamine agonists, so if you want to try something yourself before going the pharmaceutical route, then things that improve your dopamine levels will probably be a worth checking out. In the category of supplements, you might enjoy:
NALT: The Dopamine Precursor And More
Take care! Andโฆ Want something answered here? Send us your questions!
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- Avoid alcohol, as this is bad for everything, including nerves
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Avocado vs Plum โ Which is Healthier?
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Our Verdict
When comparing avocado to plums, we picked the avocado.
Why?
Both are great and have very strong merits, but even so, it wasn’t close:
In terms of macros, avocados have 5x more fiber, as well as a lot more (famously healthy) fats, including omega-3s, as well as more than 2x the protein, while plums have slightly more carbs. An easy first-round win for avocados.
In the category of vitamins, avocados have more of vitamins B1, B2, B3, B5, B6, B7, B9, C, E, and K, while plums have more vitamin A; another clear win for avocado.
Looking at minerals, avocados have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while plums are not higher in any minerals, yielding a complete win to avocados in this category.
In other considerations, plums are higher in polyphenols and do boast some specific cancer-killing properties that are great than what can be claimed for avocado, so that’s one round in plums’ favor.
Adding up the sections makes for a clear overall win for avocados, but as ever, please do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
Top 8 Fruits That Prevent & Kill Cancer โ plums are high on the list here
Enjoy!
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Is Your Medication Made in a Contaminated Factory? The FDA Wonโt Tell You.
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They were the sort of disturbing discoveries that anyone taking generic medication would want to know.
At one Indian factory manufacturing drugs for the United States, pigeons infested a storage room and defecated on boxes of sterilized equipment. At another, pathogens contaminated purified water used to produce drugs. At a third, stagnant urine pooled on a bathroom floor not far from where injectable medication was made.
But when the Food and Drug Administration released the grim inspection reports and hundreds of others like them, the agency made a decision that undermined its mission to protect Americans from dangerous drugs.
Instead of sharing the names of the medications coming from the errant foreign factories, the FDA routinely blacked them out, keeping the information secret from the public. That decision prevented doctors, pharmacists and patients from knowing whether the drugs they counted on were tainted by manufacturing failures โ and potentially ineffective or unsafe.
โIs there some quality issue? Is there a greater difference in potency than expected? Is there a contaminant? I donโt know,โ said Dr. Donna Kirchoff, a pediatrician in Oregon who has spent hours trying to find out where certain drugs were made for patients reporting unexplained reactions.
Thereโs no specific requirement that the FDA block out drug names on inspection reports about foreign facilities. Still, the agency preemptively kept that information hidden, invoking a cautious interpretation of a law that requires the government to protect trade secrets.
Itโs part of a decades-long pattern of discounting the interests of consumers who want to make informed choices about the drugs they take โ even as 9 out of 10 prescriptions in the United States are filled with generics, many from India and China.
ProPublica previously disclosed that the FDA allowed some of the most troubled factories in India to ship drugs to U.S. consumers and kept the practice largely hidden from the public and from Congress. The agency did not proactively track whether people were being harmed as complaints poured in about pills with an abnormal taste or residue, or about patients who had experienced sudden and unexplained health concerns, including stomach pain and breathing problems.
The FDA told ProPublica that divulging drug names on its inspection reports would violate federal law that protects confidential commercial information. The agency said it only releases the information with approval from drug companies or in cases where companies have already made the details public.
Current and former officials said the restriction was imposed long ago by FDA lawyers who interpreted the law broadly because they feared being sued by drugmakers. No one could recall who made the initial decision to withhold the information or when it was made. The FDA did not respond to a request to make its general counsel available for an interview, and a half dozen former general counsels contacted by ProPublica declined to comment or did not return calls.
Officials with the generic drug lobbying group told ProPublica they have never weighed in on the redactions. A spokesperson from PhRMA, the trade group for brand-name drugmakers, did not answer a question about whether the organization had advocated for the redactions. She said that while appropriate transparency can promote public health, the FDA must protect sensitive manufacturing information.
Patient safety advocates said that should not include redacting drug names.
Just two and a half years ago, FDA inspectors visited a factory in western India and discovered that spore-forming organisms had contaminated the sterile manufacturing area. The plant went on to ship its drugs to the United States anyway.
Because the names of medications were redacted on the inspection report, where they ended up, who used them and whether they caused any harm remains a mystery, at least to the public.
โThe whole thing is rendered impotent if you take out the most critical piece of information, which is, โWhat drug is it?โโ said former FDA Associate Commissioner Dr. Peter Lurie, who left the agency in 2017. โYouโre left with this kind of vague accusation on which nobody can act because nobody has enough information to be able to do anything.โ
Dr. Janet Woodcock, the longtime head of drug safety at the FDA, said in an interview with ProPublica that she favors releasing drug names but also shrugged off the usefulness of inspection reports for members of the public.
โYou guys think you are like citizen scientists and you can figure out what this means and itโs just not the case,โ said Woodcock, who spent nearly four decades at the FDA before retiring early last year.
Even if the FDA opted to disclose the drug names in its reports, thereโs still a significant hurdle that can prevent patients from knowing if their medicine was made in a deficient factory. Labels on pill bottles often donโt list the name of the manufacturer or include a factory address, a crucial detail.
Drug companies often have multiple plants, each with its own track record. If there are no specifics on the labels, pharmacists, patients and their doctors canโt trace a drug back to the factory or to FDA reports about a plantโs safety and quality practices.
For years, the FDA resisted calls from pharmacists, lawmakers and others to require that manufacturers disclose more details on labels. Woodcock said the agency didnโt want to police thousands of companies to ensure they were providing accurate information.
โWhat benefit would this give you and is it worth all the effort?โ she said. โWe didnโt think the juice was worth the squeeze.โ
Now the agency has changed course. It has asked Congress to amend the law to clearly require that labels include the names and addresses of manufacturers as well as the companies that produced a drugโs key ingredients. The FDA suggested additional details could be listed on a website.
The FDA could do even more. Current and former officials acknowledge the agency knows where every drug approved for the U.S. market is made, but does not publish that information on its website.
Instead, the agency separates the information into two different lists: one that shows factory addresses without drug names and another that shows drug names without factory addresses. Thereโs no easy way to connect them.
Last year, ProPublica sued the FDA in federal court to get access to the internal list of drugs and the factories that made them. The agency ultimately provided much of the information but withheld more than 6,000 addresses, saying the companies had hired contractors to make their drugs and that those names and addresses were confidential. ProPublicaโs lawsuit is ongoing.
The agency holds back other critical information on drug safety as well.
When a drug is potentially contaminated by bacteria or has other significant quality problems, manufacturers are required to submit a detailed report to the FDA within three days. The reports are meant to provide an early warning about possible safety threats, but the agency doesnโt post them to its website or issue regular alerts. The only way consumers would know about a problem is by requesting a report under the Freedom of Information Act โ and getting it could take weeks or longer.
In 2023, the FDA stopped releasing complaints from doctors and others that linked specific cases of harm โ including hospitalizations and deaths โ to drug quality concerns. The FDA had included those reports in a public database of adverse events used by researchers, doctors and others trying to assess drug safety. The agency did not respond to questions about why it made the change.
โWeโve made it almost impossible for consumers to be their own best advocate,โ said Lisa Salberg, founder of a nonprofit for people with hypertrophic cardiomyopathy, a disease that causes the heart muscles to thicken. โWe want our food labels to tell us exactly how much carbohydrates are in them but the things we are taking to combat diseases, we literally know nothing about.โ
โKind of Like a Black Holeโ
One of the most widely prescribed drugs in the United States is the generic version of Lipitor, a blockbuster statin that lowers cholesterol and prevents heart attacks and strokes.
Lipitor generated billions in sales before Pfizerโs patent expired in 2011, opening the door to a patchwork of more than 20 mostly foreign drugmakers that supply their own generic, called atorvastatin.
But the boon to consumers and insurers clamoring for cheaper drugs had a little-known downside. FDA inspectors have found safety and quality violations over the years at about half of the plants that were approved to make atorvastatin, government records show.
Conditions were so worrisome at one plant in central India last year that the agency banned the factory from shipping its drugs to the United States. The FDA went on to give the plant an exemption that allowed the company to continue shipping atorvastatin here.
The millions of atorvastatin users in the U.S., however, essentially take their pills on faith, trusting the U.S. government to keep bad medicine out of the country.
Manufacturing failures can be life-threatening. Dirty equipment can contaminate drugs with glass, metal or bacteria. Poorly made drugs may not dissolve properly in the body or contain enough key ingredients. In the case of atorvastatin, the wrong dose could leave a patient with uncontrolled blood pressure.
When patients are prescribed generic drugs โ typically because they are cheaper than brand names โpharmacies and insurance companies decide which ones they get. Someone taking a cancer drug, for example, could get a bottle of pills from a factory with a record of good inspections and a refill from a factory with mold, dirty water and rusted equipment.
The FDA doesnโt make it easy to know more.
In a statement, the agency said that it is reviewing the redaction process for inspection reports but did not provide specifics. One former FDA manager who dealt with the release of the reports for overseas factories said the redactions were made because revealing both the drug names and the details of what inspectors observed on production lines would give away confidential manufacturing practices.
As a result, the FDA for decades regularly defaulted to taking out all the drug names, said the former official, who did not want to be identified because they werenโt authorized to speak about agency policy by their former employer.
โItโs more important to leave what inspectors saw, so people can understand what was bad at the factory,โ they said. โIf you left the drug name in, youโd have to take out more of the observations.โ
Woodcock and several inspectors, however, said the reports typically donโt include proprietary information about how drugs are made.
โTheyโre not talking about how much salt they have in there, or which buffer they use in a specific drug,โ Woodcock said. โTheyโre talking about, โDid you do the test correctly? โฆ Do you have mold in your dryer?โ That kind of thing.โ
Legal experts told ProPublica that the wholesale removal of drug names was improper and that the redactions should have been made on a case-by-case basis.
In interviews, several former FDA officials now say they support releasing drug names. But Woodcock and others acknowledged they did not question the redactions while they held positions of power at the agency.
โIf youโve got lawyers telling you you canโt do this or this is putting the agency at risk or the agency will get sued and we will have our head handed to us on a platter by the courts, no one is going to say, โIโm willing to take that risk,โโ said Dr. Mac Lumpkin, former deputy commissioner for international programs who spent more than two decades at the agency.
Meanwhile, the information that people already have ready access to โ the labels on their pill bottles โ can be misleading. Sometimes what appears to be the manufacturer is actually a repackager or distributor. The actual drugmaker and its factory, which is often not listed on the bottle, could be in India, China or another country.
For Kirchoff, the pediatrician in Oregon, knowing who actually makes the drugs that she prescribes would have saved five years of painstaking work. She started looking at labels when she grew worried that children with autism, anxiety and other conditions were too often declining after they switched from a brand name drug to a generic, or from one generic to another.
The labels, however, often directed her to a distributor and not to the drugmaker or factory. To this day, she said, she still doesnโt know where some drugs are coming from or whether the FDA has ever raised concerns about the factories that made them.
She now keeps a list of the drugs that she can trace to a specific manufacturer and relies on it when prescribing medication.
โKids with neurodevelopmental disabilities can be exquisitely sensitive to little changes in medications,โ Kirchoff said. โA different manufacturer can make all the difference.โ
Itโs not just a matter of knowing more about drug quality and safety. Pharmacists say the lack of information makes it harder for hospitals and pharmacies to keep their shelves stocked when a potential drug shortage looms.
As Hurricane Maria barreled toward Puerto Rico in 2017, ultimately causing widespread flooding and a monthslong blackout, University of Utah Hospital pharmacist Erin Fox raced to figure out which drugs were most at risk of running short. The island was home to dozens of factories that produced generic and brand-name medications.
โWe know where the vulnerabilities are and weโre prioritizing,โ then-FDA Commissioner Scott Gottlieb promised on Twitter at the time.
But the agency, citing confidentiality, wouldnโt release a list of drugs made in Puerto Rico, which meant Fox and others didnโt know which products to try to source from alternative suppliers.
โNobody was ever able to get that specific list,โ Fox said. โItโs kind of like a black hole.โ
Ultimately, about 40 drugs were at risk of shortage after the storm.
Information Denied
For more than a quarter of a century, as drugs from foreign factories flowed into the U.S. market, the FDA resisted calls for transparency.
In the early 2000s, Lumpkin and others tried to persuade the FDA to provide unredacted inspection reports to regulators in Switzerland. The plan was to share information with a trusted partner under a confidentiality agreement and, working with Swiss inspectors, boost the number of investigations at high-risk factories around the world.
But agency lawyers shut that effort down, saying the FDA could not release complete inspection reports, even to other governments.
โThey didnโt want to do anything that would make the industry mad,โ Lumpkin said. โIt was not, โWhat do we need to do for public health?โ It was, โWhat do we need to do to keep the FDA out of court?โ that took precedence.โ
The agency would wait until 2017 before launching these international partnerships, which it now has with the European Union, the United Kingdom and Switzerland.
Woodcock had also pushed for change in the early 2000s, instructing her team to start building a database of factory addresses for every drug approved for use in the United States. In some cases, the information had been languishing on paper records in a storage room and the agency had no way to easily determine which facilities were producing drugs for Americans or whether they had been inspected.
โThere was no information,โ Woodcock said. โIt was terrible. It was a mess.โ
In the two decades since the agency created that database, making it possible to easily share the information with the public, the FDA chose to release drug names and their manufacturers but not specific factory addresses.
Woodcock called it a โbandwidth issueโ and said she believes that releasing the information would be a reasonable step.
Another effort around that time also fell short. As the Obama administration called for transparency in government, the FDA put a searchable database of inspection information online โ a move meant to give the public more details about factory practices that could โjeopardize public health.โ
But the agency ultimately undermined the gesture of transparency by redacting drug names from the reports.
In 2022, a committee established by the National Academies of Sciences, Engineering, and Medicine called on the FDA to require that manufacturers publicly disclose where drugs are made. Despite that call and the transparency efforts before it, nothing much has changed.
โYou can have a medication in your hand and you can literally not know the company that made it and where it was made. Thatโs the life of a pharmacist,โ said Fox, who was on the committee along with academics and industry experts. โItโs like shopping on Amazon and all you have is the price. You really have no other information.โ
In July, newly named FDA Commissioner Marty Makary promised โradical transparencyโ and the agency released more information about why it had denied applications for new drugs and biological products.
Nearly seven months into his tenure, the agency has yet to release detailed information about where generic drugs are being made.
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Thai-Style Kale Chips
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…that are actually crispy, tasty, and packed with nutrients! Lots of magnesium and calcium, and array of health-giving spices too.
You will need
- 7 oz raw curly kale, stalks removed
- extra virgin olive oil, for drizzling
- 3 cloves garlic, crushed
- 2 tsp red chili flakes (or crushed dried red chilis)
- 2 tsp light soy sauce
- 2 tsp water
- 1 tbsp crunchy peanut butter (pick one with no added sugar, salt, etc)
- 1 tsp honey
- 1 tsp Thai seven-spice powder
- 1 tsp black pepper
- 1 tsp MSG or 1 tsp low-sodium salt
Method
(we suggest you read everything at least once before doing anything)
1) Pre-heat the oven to 180โ / 350โ / Gas mark 4.
2) Put the kale in a bowl and drizzle a little olive oil over it. Work the oil in gently with your fingertips so that the kale is coated; the leaves will also soften while you do this; that’s expected, so don’t worry.
3) Mix the rest of the ingredients to make a sauce; coat the kale leaves with the sauce.
4) Place on a baking tray, as spread-out as there’s room for, and bake on a middle shelf for 15โ20 minutes. If your oven has a fierce heat source at the top, it can be good to place an empty baking tray on a shelf above the kale chips, to baffle the heat and prevent them from cooking unevenlyโespecially if it’s not a fan oven.
5) Remove and let cool, and then serve! They can also be stored in an airtight container if desired.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Brain Food? The Eyes Have It!
- Our Top 5 Spices: How Much Is Enough For Benefits?
- What’s The Truth About MSG?
Take care!
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Learn to Age Gracefully
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Blackberries vs Elderberries โ Which is Healthier?
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Our Verdict
When comparing blackberries to elderberries, we picked the elderberries.
Why?
It was super-close! But…
In terms of macros, blackberries technically have more protein, but the numbers are truly tiny, and let’s face it, nobody is eating blackberries for the protein. Meanwhile, elderberries have more fiber and carbs. We consider this a win for elderberries, based on total fiber and total macronutrients, but if you want to consider the carbs and fiber against each other, you might want to call this round a tie.
In the category of vitamins, blackberries have more of vitamins B5, B9, E, K, and choline, while elderberries have more of vitamins A, B1, B2, B6, and C. Thus, a tie here.
When it comes to minerals, blackberries have more copper, magnesium, manganese, and zinc, while elderberries have more calcium, iron, phosphorus, potassium, and selenium, adding up to marginal win for elderberries.
Looking at polyphenols, both are great but elderberries have more (mostly anthocyanins, whence the color, but also quercetin, and in both cases blackberries are good but elderberries have so much more).
Adding up the sections makes for an overall win for elderberries (grow them in your garden if you can, as stores don’t often sell elderberries), but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
Herbs For Evidence-Based Health & Healing โ elderberry significantly hastens recovery from upper respiratory viral infections ๐
Enjoy!
Don’t Forget…
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Learn to Age Gracefully
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Cranberries vs Redcurrants โ Which is Healthier?
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Our Verdict
When comparing cranberries to redcurrants, we picked the redcurrants.
Why?
It’s that time of year!
First know: here we’re comparing raw cranberries to raw redcurrants, with no additives in either case. If you buy jelly made from either, or if you buy dried fruits but the ingredients list has a lot of added sugar and often some vegetable oil, then that’s going to be very different.
But for now… Let’s look at just the fruits:
In terms of macros, redcurrants are higher in carbs, but also higher in fiber, and have the lower glycemic index as cranberries have nearly 2x the GI. Thus, a first round win for redcurrants.
In the category of vitamins, cranberries have more of vitamins A, B5, and E, while redcurrants have more of vitamins B1, B2, B6, B9, C, and K, In other words, a clear win for redcurrants.
Looking at minerals, cranberries boast a little more manganese; they also have about 2x the sodium. Meanwhile, redcurrants sweep even more convincingly with a lot more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, meaning redcurrants win their third round in a row.
In other considerations, both berries have generous amounts of assorted phytochemicals (especially polyphenols, including flavonoids and others), and/but nothing to set one ahead of the other. So, a tie in this round. Unless…
- if you have a tendency to UTIs, the cranberries win as they are very effective at reducing those
- if you have kidney problems, then redcurrants win as cranberries can increase the risk of kidney stones
…however, since we are adding things up for the readership as a whole, we’ll say those two things cancel each other out, and this declare a fourth-round tie.
Adding up the sections shows a clear overall win for redcurrants, but as for pretty much any berries that aren’t poisonous, both of these are great choices for most people most of the time.
Want to learn more?
You might like to read:
Health Benefits Of Cranberries (But: Youโd Better Watch Out)
Take care!
Don’t Forget…
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Learn to Age Gracefully
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