Peas vs Broad Beans – Which is Healthier?

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Our Verdict

When comparing peas to broad beans, we picked the peas.

Why?

Both are great of course, but…

Looking at the macros to start with, peas have more protein and more fiber. The differences aren’t huge, but they are clear.

In terms of vitamins, peas have more of vitamins A, B1, B2, B3, B5, B6, B9, E, K, and choline (some with very large margins, some with small), while broad beans contain a little more vitamin C (the margin is quite narrow though).

When it comes to minerals, peas have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while broad beans have more sodium. So this category wasn’t close.

Adding up the win from each of the categories makes for a clear triple-win for peas.

Easy-peasy!

Want to learn more?

You might like to read:

Dr. Greger’s Daily Dozen

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  • Chickpeas vs Mung Beans – Which is Healthier?
  • Running or yoga can help beat depression, research shows – even if exercise is the last thing you feel like
    Exercise is a powerful tool for treating depression. Walk, run, lift, or dance your way to better mental health. Stick with it for lasting results.

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  • Vitamin B6 is essential – but too much can be toxic. Here’s what to know to stay safe

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    In recent weeks, reports have been circulating about severe reactions in people who’ve taken over-the-counter vitamin B6 supplements.

    Vitamin B6 poisoning can injure nerves and lead to symptoms including numbness, tingling and even trouble walking and moving.

    In some cases, those affected didn’t know the product contained any vitamin B6.

    So what is vitamin B6, where is it found and how much is too much? Here’s what you need to know about this essential nutrient.

    Kim Kuperkova/Shutterstock

    What is vitamin B6?

    Vitamin B6 (also known as pyridoxine) is a group of six compounds that share a similar chemical structure.

    It is an essential nutrient, meaning we need it for normal body functions, but we can’t produce it ourselves.

    Adults aged 19–50 need 1.3mg of vitamin B6 per day. The recommended dose is lower for teens and children, and higher for those aged 51 and over (1.7mg for men and 1.5mg for women) and people who are breastfeeding or pregnant (1.9mg).

    Most of us get this in our diet – largely from animal products, including meat, dairy and eggs.

    The vitamin is also available in a range of different plant foods, including spinach, kale, bananas and potatoes, so deficiency is rare, even for vegetarians and vegans.

    The vitamin B6 we consume in the diet is inactive, meaning the body can’t use it. To activate B6, the liver transforms it into a compound called pyridoxal-5’-phosphate (PLP).

    In this form, vitamin B6 helps the body with more than 140 cellular functions, including building and breaking down proteins, producing red blood cells, regulating blood sugar and supporting brain function.

    Vitamin B6 is important for overall health and has also been associated with reduced cancer risk and inflammation.

    Despite being readily available in the diet, vitamin B6 is also widely included in various supplements, multivitamins and other products, such as Berocca and energy drinks.

    An array of vitamin-rich B6 foods including salmon, avocado, potatoes, spinach, chickpeas, banana and chicken.
    Most people get enough vitamin B6 from their diet. Tatjana Baibakova/Shutterstock

    Should we be worried about toxicity?

    Vitamin B6 toxicity is extremely rare. It almost never occurs from dietary intake alone, unless there is a genetic disorders or disease that stops nutrient absorption (such as coeliac disease).

    This is because all eight vitamins in the B group are water-soluble. If you consume more of the vitamin than your body needs, it can be excreted readily and harmlessly in your urine.

    However, in some rare cases, excessive vitamin B6 accumulates in the blood, resulting in a condition called peripheral neuropathy. We’re still not sure why this occurs in some people but not others.

    Peripheral neuropathy occurs when the sensory nerves – those outside our brain and spinal cord that send information to the central nervous system – are damaged and unable to function. This can be caused by a wide range of diseases (and is most well known in type 2 diabetes).

    The most common symptoms are numbness and tingling, though in some cases patients may experience difficulty with balance or walking.

    We don’t know exactly how excess vitamin B6 causes peripheral neuropathy, but it is thought to interfere with how the neurotransmitter GABA sends signals to the sensory nerves.

    Vitamin B6 can cause permanent damage to nerves. Studies have shown symptoms improved when the person stopped taking the supplement, although they didn’t completely resolve.

    What is considered excessive? And has this changed?

    Toxicity usually occurs only when people take supplements with high doses of B6.

    Until 2022, only products with more than 50mg of vitamin B6 were required to display a warning about peripheral neuropathy. But the Therapeutic Goods Administration lowered this and now requires any product containing more than 10mg of vitamin B6 to carry a warning.

    The Therapeutic Goods Administration has also halved the daily upper limit of vitamin B6 a product can provide – from 200mg to 100mg.

    These changes followed a review by the administration, after receiving 32 reports of peripheral neuropathy in people taking supplements. Two thirds of these people were taking less than 50mg of vitamin B6.

    The Therapeutic Goods Administration acknowledges the risk varies between individuals and a lot is unknown. Its review could not identify a minimum dose, duration of use or patient risk factors.

    But I thought B vitamins were good for me?

    Too much of anything can cause problems.

    The updated guidelines are likely to significantly lower the risk of toxicity. They also make consumers more aware of which products contain B6, and the risks.

    The Therapeutic Goods Administration will continue to monitor evidence and revise guidelines if necessary.

    While vitamin B6 toxicity remains very rare, there are still many questions about why some people get peripheral neuropathy with lower dose supplements.

    It could be that some specific vitamin B compounds have a stronger effect, or some people may have genetic vulnerabilities or diseases which put them at higher risk.

    So what should I do?

    Most people don’t need to actively seek vitamin B6 in supplements.

    However, many reports to the Therapeutic Goods Administration were of vitamin B6 being added to supplements labelled as magnesium or zinc – and some weren’t aware they were consuming it.

    It is important to always check the label if you are taking a new medicine or supplement, especially if it hasn’t been explicitly prescribed by a health-care professional.

    Be particularly cautious if you are taking multiple supplements. While one multivitamin is unlikely to cause an issue, adding a magnesium supplement for cramping, or a zinc supplement for cold and flu symptoms, may cause an excessive vitamin B6 dose over time, and increase your risk.

    Importantly, pay attention to symptoms that may indicate peripheral neuropathy, such as pins and needles, numbness, or pain in the feet or hands, if you do change or add a supplement.

    Most importantly, if you need advice, you should talk to your doctor, dietitian or pharmacist.

    Vasso Apostolopoulos, Distinguished Professor, Professor of Immunology, RMIT University and Jack Feehan, Vice Chancellors Senior Research Fellow in Immunology, RMIT University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Focusing On Health In Our Sixties

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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

    ❝What happens when you age in your sixties?❞

    The good news is, a lot of that depends on you!

    But, speaking on averages:

    While it’s common for people to describe being over 50 as being “over the hill”, halfway to a hundred, and many greetings cards and such reflect this… Biologically speaking, our 60s are more relevant as being halfway to our likely optimal lifespan of 120. Humans love round numbers, but nature doesn’t care for such.

    • In our 60s, we’re now usually the “wrong” side of the menopausal metabolic slump (usually starting at 45–55 and taking 5–10 years), or the corresponding “andropause” where testosterone levels drop (usually starting at 45 and a slow decline for 10–15 years).
    • In our 60s, women will now be at a higher risk of osteoporosis, due to the above. The risk is not nearly so severe for men.
    • In our 60s, if we’re ever going to get cancer, this is the most likely decade for us to find out.
    • In our 60s, approximately half of us will suffer some form of hearing loss
    • In our 60s, our body has all but stopped making new T-cells, which means our immune defenses drop (this is why many vaccines/boosters are offered to over-60s, but not to younger people)

    While at first glance this does not seem a cheery outlook, knowledge is power.

    • We can take HRT to avoid the health impact of the menopause/andropause
    • We can take extra care to look after our bone health and avoid osteoporosis
    • We can make sure we get the appropriate cancer screenings when we should
    • We can take hearing tests, and if appropriate find the right hearing aids for us
      • We can also learn to lip-read (this writer relies heavily on lip-reading!)
    • We can take advantage of those extra vaccinations/boosters
    • We can take extra care to boost immune health, too

    Your body has no idea how many times you’ve flown around the sun and nor does it care. What actually makes a difference to it, is how it has been treated.

    See also: Milestone Medical Tests You Should Take in Your 60s, 70s, and Beyond

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  • Improving Women’s Health Across the Lifespan – by Dr. Michelle Tollefson et al.

    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.

    We say “et al.”, because this hefty book (504 pages) is a compilation of contributions by about 60 authors, of whom, 100% are doctors and about 90% are women.

    As one might expect from a book with many small self-contained chapters by such a lot of doctors, the content is very diverse, though the style is consistent throughout, likely due to the authors working from a style sheet, plus the work of the editorial team.

    About that content: the focus here is lifestyle medicine, and while much of the advice will go for men too (most people are unlikely to go wrong with “eat more fruits and vegetables and get better sleep” etc), anything more detailed than that (of which there’s a lot) is focussed on women. Hence, we get chapters on optimal nutrition for women, physical activity for women, sleep and women’s health, etc, as well as topics that can affect everyone but disproportionately affect women—ranging from autoimmune diseases to social burdens that affect health in measurable ways. There’s also, as you might expect, plenty about sexual health, pregnancy-related health, menopausal health, and so forth.

    The strength of this book is really in its diversity; it’s very much a case of “60 heads are better than one”, and as such, we’re pretty much getting 60 books for the price of one here, as each author brings what they are most specialized in.

    Bottom line: if you are a woman and/or love a woman, this book is packed with information that will be of interest and applicable use.

    Click here to check out Improving Women’s Health Across The Lifespan, and do just that!

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Related Posts

  • Chickpeas vs Mung Beans – Which is Healthier?
  • What will aged care look like for the next generation? More of the same but higher out-of-pocket costs

    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.

    Aged care financing is a vexed problem for the Australian government. It is already underfunded for the quality the community expects, and costs will increase dramatically. There are also significant concerns about the complexity of the system.

    In 2021–22 the federal government spent A$25 billion on aged services for around 1.2 million people aged 65 and over. Around 60% went to residential care (190,000 people) and one-third to home care (one million people).

    The final report from the government’s Aged Care Taskforce, which has been reviewing funding options, estimates the number of people who will need services is likely to grow to more than two million over the next 20 years. Costs are therefore likely to more than double.

    The taskforce has considered what aged care services are reasonable and necessary and made recommendations to the government about how they can be paid for. This includes getting aged care users to pay for more of their care.

    But rather than recommending an alternative financing arrangement that will safeguard Australians’ aged care services into the future, the taskforce largely recommends tidying up existing arrangements and keeping the status quo.

    No Medicare-style levy

    The taskforce rejected the aged care royal commission’s recommendation to introduce a levy to meet aged care cost increases. A 1% levy, similar to the Medicare levy, could have raised around $8 billion a year.

    The taskforce failed to consider the mix of taxation, personal contributions and social insurance which are commonly used to fund aged care systems internationally. The Japanese system, for example, is financed by long-term insurance paid by those aged 40 and over, plus general taxation and a small copayment.

    Instead, the taskforce puts forward a simple, pragmatic argument that older people are becoming wealthier through superannuation, there is a cost of living crisis for younger people and therefore older people should be required to pay more of their aged care costs.

    Separating care from other services

    In deciding what older people should pay more for, the taskforce divided services into care, everyday living and accommodation.

    The taskforce thought the most important services were clinical services (including nursing and allied health) and these should be the main responsibility of government funding. Personal care, including showering and dressing were seen as a middle tier that is likely to attract some co-payment, despite these services often being necessary to maintain independence.

    The task force recommended the costs for everyday living (such as food and utilities) and accommodation expenses (such as rent) should increasingly be a personal responsibility.

    Aged care resident eats dinner from a tray
    Aged care users will pay more of their share for cooking and cleaning.
    Lizelle Lotter/Shutterstock

    Making the system fairer

    The taskforce thought it was unfair people in residential care were making substantial contributions for their everyday living expenses (about 25%) and those receiving home care weren’t (about 5%). This is, in part, because home care has always had a muddled set of rules about user co-payments.

    But the taskforce provided no analysis of accommodation costs (such as utilities and maintenance) people meet at home compared with residential care.

    To address the inefficiencies of upfront daily fees for packages, the taskforce recommends means testing co-payments for home care packages and basing them on the actual level of service users receive for everyday support (for food, cleaning, and so on) and to a lesser extent for support to maintain independence.

    It is unclear whether clinical and personal care costs and user contributions will be treated the same for residential and home care.

    Making residential aged care sustainable

    The taskforce was concerned residential care operators were losing $4 per resident day on “hotel” (accommodation services) and everyday living costs.

    The taskforce recommends means tested user contributions for room services and everyday living costs be increased.

    It also recommends that wealthier older people be given more choice by allowing them to pay more (per resident day) for better amenities. This would allow providers to fully meet the cost of these services.

    Effectively, this means daily living charges for residents are too low and inflexible and that fees would go up, although the taskforce was clear that low-income residents should be protected.

    Moving from buying to renting rooms

    Currently older people who need residential care have a choice of making a refundable up-front payment for their room or to pay rent to offset the loans providers take out to build facilities. Providers raise capital to build aged care facilities through equity or loan financing.

    However, the taskforce did not consider the overall efficiency of the private capital market for financing aged care or alternative solutions.

    Instead, it recommended capital contributions be streamlined and simplified by phasing out up-front payments and focusing on rental contributions. This echoes the royal commission, which found rent to be a more efficient and less risky method of financing capital for aged care in private capital markets.

    It’s likely that in a decade or so, once the new home care arrangements are in place, there will be proportionally fewer older people in residential aged care. Those who do go are likely to be more disabled and have greater care needs. And those with more money will pay more for their accommodation and everyday living arrangements. But they may have more choice too.

    Although the federal government has ruled out an aged care levy and changes to assets test on the family home, it has yet to respond to the majority of the recommendations. But given the aged care minister chaired the taskforce, it’s likely to provide a good indication of current thinking.The Conversation

    Hal Swerissen, Emeritus Professor, La Trobe University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Fight Inflammation & Protect Your Brain, With Quercetin

    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.

    Querying Quercetin

    Quercetin is a flavonoid (and thus, antioxidant) pigment found in many plants. Capers, radishes, and coriander/cilantro score highly, but the list is large:

    USDA Database for the Flavonoid Content of Selected Foods

    Indeed,

    ❝Their regular consumption is associated with reduced risk of a number of chronic diseases, including cancer, cardiovascular disease (CVD) and neurodegenerative disorders❞

    ~ Dr. Aleksandra Kozłpwsla & Dr. Dorota Szostak-Wegierek

    Read more: Flavonoids—food sources and health benefits

    For this reason, quercetin is often sold/consumed as a supplement on the strength of its health-giving properties.

    But what does the science say?

    Quercetin and inflammation

    In short, it helps:

    ❝500 mg per day quercetin supplementation for 8 weeks resulted in significant improvements in clinical symptoms, disease activity, hs-TNFα, and Health Assessment Questionnaire scores in women with rheumatoid athritis

    ~ Dr. Fatemeh Javadi et al.

    Read more: The Effect of Quercetin on Inflammatory Factors and Clinical Symptoms in Women with Rheumatoid Arthritis: A Double-Blind, Randomized Controlled Trial

    Quercetin and blood pressure

    It works, if antihypertensive (i.e., blood pressure lowering) effect is what you want/need:

    ❝…significant effect of quercetin supplementation in the reduction of BP, possibly limited to, or greater with dosages of >500 mg/day.❞

    ~ Dr. Maria-Corina Serban et al.

    Read more: Effects of Quercetin on Blood Pressure: A Systematic Review and Meta‐Analysis of Randomized Controlled Trials

    Quercetin and diabetes

    We’re less confident to claim this one, because (almost?) all of the research so far as been in non-human animals or in vitro. As one team of researchers put it:

    ❝Despite the wealth of in animal research results suggesting the anti-diabetic and its complications potential of quercetin, its efficacy in diabetic human subjects is yet to be explored❞

    ~ Dr. Guang-Jiang Shi et al.

    Read more: In vitro and in vivo evidence that quercetin protects against diabetes and its complications: A systematic review of the literature

    Quercetin and neuroprotection

    Research has been done into the effect of quercetin on the risk of Parkinson’s disease and Alzheimer’s disease, and they found…

    ❝The data indicate that quercetin is the major neuroprotective component in coffee against Parkinson’s disease and Alzheimer’s disease❞

    ~ Dr. Moonhee Lee et al.

    Read more: Quercetin, not caffeine, is a major neuroprotective component in coffee

    Summary

    Quercetin is a wonderful flavonoid that can be enjoyed as part of one’s diet and by supplementation. In terms of its popular health claims:

    • It has been found very effective for lowering inflammation
    • It has a moderate blood pressure lowering effect
    • It may have anti-diabetes potential, but the science is young
    • It has been found to have a potent neuroprotective effect

    Want to get some?

    We don’t sell it, but for your convenience, here’s an example product on Amazon

    Enjoy!

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  • How To Regrow Receding Gums

    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.

    One of the problems with the human form is that our teeth evolved to last us for the whole of our life, with plenty of room to spare before our eventual death at the ripe old age of about 35 on average. Dr. Ellie Phillips advises those of us who might be a bit older than that, on how we can avoid becoming “too long in the tooth”—in other words, how to keep our gums, and thus our teeth, in place and healthy.

    Getting to the root of the problem

    The single biggest cause of gum recession is an acidic environment in the mouth, which harms teeth and gums alike. This acidic environment is produced not merely by consuming acid foods or drinks, but also (and much more often, and more problematically) by sugary foods and drinks, which are not necessarily themselves acidic, but they feed bacteria that release acids as a by-product of their metabolism. If we consume an acidic food or drink, it’s there for a moment, but if we then salivate and/or take a drink of water, it’s pretty much gone in a few seconds. But those bacteria when we feed them sugar? They are there to stay unless we do something more about them than just drink some water.

    Other contributing factors to gum recession include teeth grinding, and (ironically) certain oral care products, especially many artificial teeth whiteners.

    In case you were wondering: no, brushing will not* generally cause or even worsen gum recession, but flossing can exacerbate it if it’s already underway.

    *unless, of course, you are using one of the whiteners we mentioned above

    What to do about it: Dr. Phillips recommends:

    • use a moderately firm toothbrush to massage gums and promote blood flow
    • avoid acidic oral products and homemade remedies even if they’re not acidic but can be caustic, such as baking soda
    • rebuild your gums’ and teeth’s protective biofilm (yes, there are “good bacteria” that are supposed to be there) with proper brushing
    • avoid cleanings that are more intensive than brushing—skip flossing until your gums have recovered, too
    • adjust your diet to avoid acids and (especially) sugars

    10almonds note: she also recommends the use of xylitol to promote a healthy oral environment; we don’t recommend that, as while it may be great for the teeth, studies have found it to be bad for the heart.

    For more on all of her advices and a bit more of the science of it, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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