Plum vs Nectarine – Which is Healthier?

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Our Verdict

When comparing plums to nectarines, we picked the nectarines.

Why?

Both are great! But nectarines win at least marginally in each category we look at.

In terms of macros, plums have more carbs while nectarines have more fiber, resulting of course in a lower glycemic index. Plums do have a low GI also; just, nectarines have it better.

When it comes to vitamins, plums have more of vitamins A, B6, C, and K, while nectarines have more of vitamins B1, B2, B3, B5, E, and choline.

In the category of minerals, plums are great but not higher in any mineral than nectarines; nectarines meanwhile have more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

All in all, enjoy both. And if having dried fruit, then prunes (dried plums) are generally more widely available than dried nectarines. But if you’re choosing one fruit or the other, nectarine is the way to go.

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  • America’s Health System Isn’t Ready for the Surge of Seniors With Disabilities

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    The number of older adults with disabilities — difficulty with walking, seeing, hearing, memory, cognition, or performing daily tasks such as bathing or using the bathroom — will soar in the decades ahead, as baby boomers enter their 70s, 80s, and 90s.

    But the health care system isn’t ready to address their needs.

    That became painfully obvious during the covid-19 pandemic, when older adults with disabilities had trouble getting treatments and hundreds of thousands died. Now, the Department of Health and Human Services and the National Institutes of Health are targeting some failures that led to those problems.

    One initiative strengthens access to medical treatments, equipment, and web-based programs for people with disabilities. The other recognizes that people with disabilities, including older adults, are a separate population with special health concerns that need more research and attention.

    Lisa Iezzoni, 69, a professor at Harvard Medical School who has lived with multiple sclerosis since her early 20s and is widely considered the godmother of research on disability, called the developments “an important attempt to make health care more equitable for people with disabilities.”

    “For too long, medical providers have failed to address change in society, changes in technology, and changes in the kind of assistance that people need,” she said.

    Among Iezzoni’s notable findings published in recent years:

    Most doctors are biased. In survey results published in 2021, 82% of physicians admitted they believed people with significant disabilities have a worse quality of life than those without impairments. Only 57% said they welcomed disabled patients.

    “It’s shocking that so many physicians say they don’t want to care for these patients,” said Eric Campbell, a co-author of the study and professor of medicine at the University of Colorado.

    While the findings apply to disabled people of all ages, a larger proportion of older adults live with disabilities than younger age groups. About one-third of people 65 and older — nearly 19 million seniors — have a disability, according to the Institute on Disability at the University of New Hampshire.

    Doctors don’t understand their responsibilities. In 2022, Iezzoni, Campbell, and colleagues reported that 36% of physicians had little to no knowledge of their responsibilities under the 1990 Americans With Disabilities Act, indicating a concerning lack of training. The ADA requires medical practices to provide equal access to people with disabilities and accommodate disability-related needs.

    Among the practical consequences: Few clinics have height-adjustable tables or mechanical lifts that enable people who are frail or use wheelchairs to receive thorough medical examinations. Only a small number have scales to weigh patients in wheelchairs. And most diagnostic imaging equipment can’t be used by people with serious mobility limitations.

    Iezzoni has experienced these issues directly. She relies on a wheelchair and can’t transfer to a fixed-height exam table. She told me she hasn’t been weighed in years.

    Among the medical consequences: People with disabilities receive less preventive care and suffer from poorer health than other people, as well as more coexisting medical conditions. Physicians too often rely on incomplete information in making recommendations. There are more barriers to treatment and patients are less satisfied with the care they do get.

    Egregiously, during the pandemic, when crisis standards of care were developed, people with disabilities and older adults were deemed low priorities. These standards were meant to ration care, when necessary, given shortages of respirators and other potentially lifesaving interventions.

    There’s no starker example of the deleterious confluence of bias against seniors and people with disabilities. Unfortunately, older adults with disabilities routinely encounter these twinned types of discrimination when seeking medical care.

    Such discrimination would be explicitly banned under a rule proposed by HHS in September. For the first time in 50 years, it would update Section 504 of the Rehabilitation Act of 1973, a landmark statute that helped establish civil rights for people with disabilities.

    The new rule sets specific, enforceable standards for accessible equipment, including exam tables, scales, and diagnostic equipment. And it requires that electronic medical records, medical apps, and websites be made usable for people with various impairments and prohibits treatment policies based on stereotypes about people with disabilities, such as covid-era crisis standards of care.

    “This will make a really big difference to disabled people of all ages, especially older adults,” said Alison Barkoff, who heads the HHS Administration for Community Living. She expects the rule to be finalized this year, with provisions related to medical equipment going into effect in 2026. Medical providers will bear extra costs associated with compliance.

    Also in September, NIH designated people with disabilities as a population with health disparities that deserves further attention. This makes a new funding stream available and “should spur data collection that allows us to look with greater precision at the barriers and structural issues that have held people with disabilities back,” said Bonnielin Swenor, director of the Johns Hopkins University Disability Health Research Center.

    One important barrier for older adults: Unlike younger adults with disabilities, many seniors with impairments don’t identify themselves as disabled.

    “Before my mom died in October 2019, she became blind from macular degeneration and deaf from hereditary hearing loss. But she would never say she was disabled,” Iezzoni said.

    Similarly, older adults who can’t walk after a stroke or because of severe osteoarthritis generally think of themselves as having a medical condition, not a disability.

    Meanwhile, seniors haven’t been well integrated into the disability rights movement, which has been led by young and middle-aged adults. They typically don’t join disability-oriented communities that offer support from people with similar experiences. And they don’t ask for accommodations they might be entitled to under the ADA or the 1973 Rehabilitation Act.

    Many seniors don’t even realize they have rights under these laws, Swenor said. “We need to think more inclusively about people with disabilities and ensure that older adults are fully included at this really important moment of change.”

    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.

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  • Your Health Audit, From Head To Toe

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    Health Audit Time

    Here at 10almonds, we often cover quite specific things, ranging from “the effect of sodium on organs other than your heart” to “make this one small change to save your knees while driving”.

    But, we’re each a whole person, and we need to take care of the whole organism that makes up the wonderful being that we each are. If we let one part of it drop in health too much, the others will soon follow suit because of the knock-on effects.

    So, let’s do a quick self-check-up, and see what can be done for each! How’s your…

    Mental Health

    We’re doing this audit head-to-to, so let’s start it here, because mental health is also just health, and it’s difficult to tackle the others without having this one at least under control!

    Are you experiencing chronic stress? Anxiety? Depression? Joy?

    If you answered “no” to “joy” but also “no” to “depression”, you might want to rethink your answer to “depression”, by the way. Life should be a joyous thing!

    Some resources to address your mental health:

    Brain Health

    Your brain is a big, powerful organ. It uses more of your daily energy (in the physiological sense of the word, we’re talking calories and mitochondria and ATP) than any other organ, by far.

    And when it comes to organ failure, if your brain fails, then having the best joints in the world won’t help you, for example.

    Some resources to address your brain health:

    Heart Health

    Everything depends on your heart, head to toe. Tirelessly pumping blood with oxygen, nutrients, and agents of your immune system all around your body, all day every day for your entire life.

    What’s your resting heart rate like? How about your blood pressure? And while we’re on the topic of blood… how’s your blood sugar health?

    These are all important things to a) know about and b) keep on top of!

    Some resources to address your heart health:

    Gut Health

    By cell count, we’re about 10% human and 90% bacteria. By gene count, also. Pretty important, therefore, that we look after our trillions of tiny friends that keep our organism working.

    Most people in N. America, for example, get vastly under the recommended daily amount of fiber, and that’s just the most basic courtesy we could do for these bugs that keep us alive (they need that fiber to live, and their process of consuming it is beneficial to us in a stack of ways).

    Some resources to address your gut health:

    Hormonal Health

    Hormones are weird and wonderful and affect so much more than the obvious sex-related functions (but yes, those too). A lot of people don’t realize it, but having our hormones in good order or not can make the difference between abject misery and a happy, fulfilling life.

    Some resources to address your hormonal health:

    Bone/Joint Health

    Fear nothing! For you are a ghost operating a skeleton clad in flesh. But also, you know, look after that skeleton; you only get one! Being animals, we’re all about movement, and being humans, we’ve ended up with some lifestyle situations that aren’t great for that mobility. We sit too much; we walk too little; we cramp ourselves into weird positions (driving, anyone?), and we forget the range of motion we’re supposed to have. But let’s remember…

    Some resources to address your bone/joint health:

    Lastly…

    While it’s good to do a little self-audit like this every now and again, it’s even better to get a professional check-up!

    As engineers say: if you don’t schedule time for maintenance, your equipment will schedule it for you.

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  • Take These To Lower Cholesterol! (Statin Alternatives)

    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.

    Dr. Ada Ozoh, a diabetes specialist, took an interest in this upon noting the many-headed beast that is metabolic syndrome means that neither diabetes nor cardiovascular disease exist in a vacuum, and there are some things that can help a lot against both. Here she shares some of her top recommendations:

    Statin-free options

    Dr. Ozoh recommends:

    • Bergamot: lowers LDL (“bad” cholesterol) by about 30% and slightly increases HDL (“good” cholesterol), at 500–1000mg/day, seeing results in 1–6 months
    • Berberine: prevents fat absorption and helps burn stored fat, as well as reducing blood sugar levels and blood pressure, at 1,500mg/day
    • Silymarin: protects the liver, and lowers cholesterol in type 2 diabetes, at 280–420mg/day
    • Phytosterols: lower cholesterol by about 10%; found naturally in many plants, but it takes supplementation to read the needed (for this purpose) dosage of 2g/day
    • Red yeast rice: this is white rice fermented with yeast, and it lowers LDL cholesterol by about 25%, seeing results in around 3 months

    For more information on all of the above (including more details on the biochemistry, as well as potential issues to be aware of), enjoy:

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

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Related Posts

  • Salmon vs Tuna – Which is Healthier?
  • ‘Noisy’ autistic brains seem better at certain tasks. Here’s why neuroaffirmative research matters

    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.

    Pratik Raul, University of Canberra; Jeroen van Boxtel, University of Canberra, and Jovana Acevska, University of Canberra

    Autism is a neurodevelopmental difference associated with specific experiences and characteristics.

    For decades, autism research has focused on behavioural, cognitive, social and communication difficulties. These studies highlighted how autistic people face issues with everyday tasks that allistic (meaning non-autistic) people do not. Some difficulties may include recognising emotions or social cues.

    But some research, including our own study, has explored specific advantages in autism. Studies have shown that in some cognitive tasks, autistic people perform better than allistic people. Autistic people may have greater success in identifying a simple shape embedded within a more complex design, arranging blocks of different shapes and colours, or spotting an object within a cluttered visual environment (similar to Where’s Wally?). Such enhanced performance has been recorded in babies as young as nine months who show emerging signs of autism.

    How and why do autistic individuals do so well on these tasks? The answer may be surprising: more “neural noise”.

    What is neural noise?

    Generally, when you think of noise, you probably think of auditory noise, the ups and downs in the amplitude of sound frequencies we hear.

    A similar thing happens in the brain with random fluctuations in neural activity. This is called neural noise.

    This noise is always present, and comes on top of any brain activity caused by things we see, hear, smell and touch. This means that in the brain, an identical stimulus that is presented multiple times won’t cause exactly the same activity. Sometimes the brain is more active, sometimes less. In fact, even the response to a single stimulus or event will fluctuate continuously.

    Neural noise in autism

    There are many sources of neural noise in the brain. These include how the neurons become excited and calm again, changes in attention and arousal levels, and biochemical processes at the cellular level, among others. An allistic brain has mechanisms to manage and use this noise. For instance, cells in the hippocampus (the brain’s memory system) can make use of neural noise to enhance memory encoding and recall.

    Evidence for high neural noise in autism can be seen in electroencephalography (EEG) recordings, where increased levels of neural fluctuations were observed in autistic children. This means their neural activity is less predictable, showing a wider range of activity (higher ups and downs) in response to the same stimulus.

    In simple terms, if we imagine the EEG responses like a sound wave, we would expect to see small ups and downs (amplitude) in allistic brains each time they encounter a stimulus. But autistic brains seem to show bigger ups and downs, demonstrating greater amplitude of neural noise.

    Many studies have linked this noisy autistic brain with cognitive, social and behavioural difficulties.

    But could noise be a bonus?

    The diagnosis of autism has a long clinical history. A shift from the medical to a more social model has also seen advocacy for it to be reframed as a difference, rather than a disorder or deficit. This change has also entered autism research. Neuroaffirming research can examine the uniqueness and strengths of neurodivergence.

    Psychology and perception researcher David Simmons and colleagues at the University of Glasgow were the first to suggest that while high neural noise is generally a disadvantage in autism, it can sometimes provide benefits due to a phenomenon called stochastic resonance. This is where optimal amounts of noise can enhance performance. In line with this theory, high neural noise in the autistic brain might enhance performance for some cognitive tasks.

    Our 2023 research explores this idea. We recruited participants from the general population and investigated their performance on letter-detection tasks. At the same time, we measured their level of autistic traits.

    We performed two letter-detection experiments (one in a lab and one online) where participants had to identify a letter when displayed among background visual static of various intensities.

    By using the static, we added additional visual noise to the neural noise already present in our participants’ brains. We hypothesised the visual noise would push participants with low internal brain noise (or low autistic traits) to perform better (as suggested by previous research on stochastic resonance). The more interesting prediction was that noise would not help individuals who already had a lot of brain noise (that is, those with high autistic traits), because their own neural noise already ensured optimal performance.

    Indeed, one of our experiments showed people with high neural noise (high autistic traits) did not benefit from additional noise. Moreover, they showed superior performance (greater accuracy) relative to people with low neural noise when the added visual static was low. This suggests their own neural noise already caused a natural stochastic resonance effect, resulting in better performance.

    It is important to note we did not include clinically diagnosed autistic participants, but overall, we showed the theory of enhanced performance due to stochastic resonance in autism has merits.

    Why this is important?

    Autistic people face ignorance, prejudice and discrimination that can harm wellbeing. Poor mental and physical health, reduced social connections and increased “camouflaging” of autistic traits are some of the negative impacts that autistic people face.

    So, research underlining and investigating the strengths inherent in autism can help reduce stigma, allow autistic people to be themselves and acknowledge autistic people do not require “fixing”.

    The autistic brain is different. It comes with limitations, but it also has its strengths.

    Pratik Raul, PhD candidiate, University of Canberra; Jeroen van Boxtel, Associate professor, University of Canberra, and Jovana Acevska, Honours Graduate Student, University of Canberra

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

    The Conversation

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  • The Science of Nutrition – by Rhiannon Lambert

    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.

    While there are a lot of conflicting dietary approaches out there, the science itself is actually fairly cohesive in most regards. This book does a lot of what we do here at 10almonds, and presents the science in a clear fashion without having any particular agenda to push.

    The author is a nutritionist (BSc, MSc, RNutr) and therefore provides an up-to-date evidence-based approach for eating.

    As a result, the only part of this book that brings it down in this reviewer’s opinion is the section on Intermittent Fasting. Being not strictly about nutrition, she has less expertise on that topic, and it shows.

    The information is largely presented in double-page spreads each answering a particular question. Because of this, and the fact there are colorful graphic representations of information too, we do recommend the print version over Kindle*.

    Bottom line: if you like the notion of real science being presented in a clear and simple fashion (we like to think our subscribers do!), then you’ll surely enjoy this book.

    Click here to check out the Science of Nutrition, and get a clear overview!

    *Writer’s note: I realize I’ve two days in a row recommended this (yesterday because there are checkboxes to check, worksheets to complete, etc), but it’s not a new trend; just how it happened to be with these two books. I love my Kindle dearly, but sometimes print has the edge for one reason or another!

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  • One Cause; Countless Aches

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    What Is The Cause?

    Zac Cupples’ video (below) makes an appealing claim: 90% of movement issues and discomforts we experience daily come from one source: reduced joint space due to increased muscle tension.

    For Cupples, this could be causing anything from knee pain to foot pain to ankle pain to hip pain to generalized joint pain to…pretty much any sort of pain.

    So, why do we describe this as “appealing”?

    Well, if there’s just one cause, that means there is only one thing to fix

    Can This Be True?

    Whilst we normally stray away from oversimplifications, we found Cupples’ example quite powerful.

    Cupples defends his thesis by illustrating it with a simple wrist movement experiment: try moving your wrist in a circle with your palm open, and then do the same with your fist clenched.

    Did you notice a difference?

    When you clench your fist, movement (normally) becomes restricted and uncomfortable, illustrating how increased tension limits joint space.

    It’s a powerful analogy for understanding our body’s mechanics.

    So How Do We Fix It?

    To combat issues with reduced joint space, Cupples proposes a three-step solution: reducing muscle tension, increasing range of motion in commonly limited areas, and enhancing movement efficiency. He delves into strategies for achieving these, including adopting certain positions and breathing techniques.

    There are also some elements of strategic muscle engagement, but we’ll leave that to him to describe:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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