Pomegranate vs Cherries – Which is Healthier?

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Our Verdict

When comparing pomegranate to cherries, we picked the pomegranate.

Why?

In terms of macros, pomegranate is slightly higher in carbs, and/but 4x higher in fiber. That’s already a good start for pomegranates. Lest we be accused of cherry-picking, though, we’ll mention that pomegranate is also slightly higher in protein and fat, for what it’s worth—which is not a lot. As with most fruits, the protein and fat numbers are low importance next to the carb:fiber ratio.

When it comes to vitamins, pomegranate has more of vitamins B1, B2, B5, B6, B9. E. K, and choline. On the other hand, cherries have more of vitamins A and B3. The two fruits are equal in vitamin C. This all makes for a clear win for pomegranate.

In the category of minerals, pomegranate boasts more copper, magnesium, phosphorus, potassium, selenium, and zinc. In contrast, cherries have slightly more calcium. Another win for pomegranate.

Both of these fruits have beneficial polyphenols, each with a slightly different profile, but neither pressingly better than the other.

In short: as ever with healthy foods, enjoy both—diversity is good! But if you’re going to pick on, we recommend the pomegranate.

Want to learn more?

You might like to read:

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  • The Better Brain – by Dr. Bonnie Kaplan and Dr. Julia Rucklidge

    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’ve reviewed books about eating for brain health before, but this is the first time we’ve reviewed one written by clinical psychologists.

    What does that change? Well, it means it less focus on, say, reducing beta amyloid plaques, and more on mental health—which often has a more immediate impact in our life.

    In the category of criticisms, the authors do seem to have a bit of a double-standard. For example, they criticise psychiatrists prescribing drugs that have only undergone 12-week clinical trials, but they cite a single case-study of a 10-year-old boy as evidence for a multivitamin treating his psychosis when antipsychotics didn’t work.

    However, the authors’ actual dietary advice is nonetheless very respectable. Whole foods, nutrients taken in synergistic stacks, cut the sugar, etc.

    Bottom line: if you’d like to learn about the impact good nutrition can have on the brain’s health, ranging from diet itself to dietary supplements, this book presents many avenues to explore.

    Click here to check out “The Better Brain”, and eat for the good health of yours!

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  • Rapid Rise in Syphilis Hits Native Americans Hardest

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    From her base in Gallup, New Mexico, Melissa Wyaco supervises about two dozen public health nurses who crisscross the sprawling Navajo Nation searching for patients who have tested positive for or been exposed to a disease once nearly eradicated in the U.S.: syphilis.

    Infection rates in this region of the Southwest — the 27,000-square-mile reservation encompasses parts of Arizona, New Mexico, and Utah — are among the nation’s highest. And they’re far worse than anything Wyaco, who is from Zuni Pueblo (about 40 miles south of Gallup) and is the nurse consultant for the Navajo Area Indian Health Service, has seen in her 30-year nursing career.

    Syphilis infections nationwide have climbed rapidly in recent years, reaching a 70-year high in 2022, according to the most recent data from the Centers for Disease Control and Prevention. That rise comes amid a shortage of penicillin, the most effective treatment. Simultaneously, congenital syphilis — syphilis passed from a pregnant person to a baby — has similarly spun out of control. Untreated, congenital syphilis can cause bone deformities, severe anemia, jaundice, meningitis, and even death. In 2022, the CDC recorded 231 stillbirths and 51 infant deaths caused by syphilis, out of 3,761 congenital syphilis cases reported that year.

    And while infections have risen across the U.S., no demographic has been hit harder than Native Americans. The CDC data released in January shows that the rate of congenital syphilis among American Indians and Alaska Natives was triple the rate for African Americans and nearly 12 times the rate for white babies in 2022.

    “This is a disease we thought we were going to eradicate not that long ago, because we have a treatment that works really well,” said Meghan Curry O’Connell, a member of the Cherokee Nation and chief public health officer at the Great Plains Tribal Leaders’ Health Board, who is based in South Dakota.

    Instead, the rate of congenital syphilis infections among Native Americans (644.7 cases per 100,000 people in 2022) is now comparable to the rate for the entire U.S. population in 1941 (651.1) — before doctors began using penicillin to cure syphilis. (The rate fell to 6.6 nationally in 1983.)

    O’Connell said that’s why the Great Plains Tribal Leaders’ Health Board and tribal leaders from North Dakota, South Dakota, Nebraska, and Iowa have asked federal Health and Human Services Secretary Xavier Becerra to declare a public health emergency in their states. A declaration would expand staffing, funding, and access to contact tracing data across their region.

    “Syphilis is deadly to babies. It’s highly infectious, and it causes very severe outcomes,” O’Connell said. “We need to have people doing boots-on-the-ground work” right now.

    In 2022, New Mexico reported the highest rate of congenital syphilis among states. Primary and secondary syphilis infections, which are not passed to infants, were highest in South Dakota, which had the second-highest rate of congenital syphilis in 2022. In 2021, the most recent year for which demographic data is available, South Dakota had the second-worst rate nationwide (after the District of Columbia) — and numbers were highest among the state’s large Native population.

    In an October news release, the New Mexico Department of Health noted that the state had “reported a 660% increase in cases of congenital syphilis over the past five years.” A year earlier, in 2017, New Mexico reported only one case — but by 2020, that number had risen to 43, then to 76 in 2022.

    Starting in 2020, the covid-19 pandemic made things worse. “Public health across the country got almost 95% diverted to doing covid care,” said Jonathan Iralu, the Indian Health Service chief clinical consultant for infectious diseases, who is based at the Gallup Indian Medical Center. “This was a really hard-hit area.”

    At one point early in the pandemic, the Navajo Nation reported the highest covid rate in the U.S. Iralu suspects patients with syphilis symptoms may have avoided seeing a doctor for fear of catching covid. That said, he doesn’t think it’s fair to blame the pandemic for the high rates of syphilis, or the high rates of women passing infections to their babies during pregnancy, that continue four years later.

    Native Americans are more likely to live in rural areas, far from hospital obstetric units, than any other racial or ethnic group. As a result, many do not receive prenatal care until later in pregnancy, if at all. That often means providers cannot test and treat patients for syphilis before delivery.

    In New Mexico, 23% of patients did not receive prenatal care until the fifth month of pregnancy or later, or received fewer than half the appropriate number of visits for the infant’s gestational age in 2023 (the national average is less than 16%).

    Inadequate prenatal care is especially risky for Native Americans, who have a greater chance than other ethnic groups of passing on a syphilis infection if they become pregnant. That’s because, among Native communities, syphilis infections are just as common in women as in men. In every other ethnic group, men are at least twice as likely to contract syphilis, largely because men who have sex with men are more susceptible to infection. O’Connell said it’s not clear why women in Native communities are disproportionately affected by syphilis.

    “The Navajo Nation is a maternal health desert,” said Amanda Singer, a Diné (Navajo) doula and lactation counselor in Arizona who is also executive director of the Navajo Breastfeeding Coalition/Diné Doula Collective. On some parts of the reservation, patients have to drive more than 100 miles to reach obstetric services. “There’s a really high number of pregnant women who don’t get prenatal care throughout the whole pregnancy.”

    She said that’s due not only to a lack of services but also to a mistrust of health care providers who don’t understand Native culture. Some also worry that providers might report patients who use illicit substances during their pregnancies to the police or child welfare. But it’s also because of a shrinking network of facilities: Two of the Navajo area’s labor and delivery wards have closed in the past decade. According to a recent report, more than half of U.S. rural hospitals no longer offer labor and delivery services.

    Singer and the other doulas in her network believe New Mexico and Arizona could combat the syphilis epidemic by expanding access to prenatal care in rural Indigenous communities. Singer imagines a system in which midwives, doulas, and lactation counselors are able to travel to families and offer prenatal care “in their own home.”

    O’Connell added that data-sharing arrangements between tribes and state, federal, and IHS offices vary widely across the country, but have posed an additional challenge to tackling the epidemic in some Native communities, including her own. Her Tribal Epidemiology Center is fighting to access South Dakota’s state data.

    In the Navajo Nation and surrounding area, Iralu said, IHS infectious disease doctors meet with tribal officials every month, and he recommends that all IHS service areas have regular meetings of state, tribal, and IHS providers and public health nurses to ensure every pregnant person in those areas has been tested and treated.

    IHS now recommends all patients be tested for syphilis yearly, and tests pregnant patients three times. It also expanded rapid and express testing and started offering DoxyPEP, an antibiotic that transgender women and men who have sex with men can take up to 72 hours after sex and that has been shown to reduce syphilis transmission by 87%. But perhaps the most significant change IHS has made is offering testing and treatment in the field.

    Today, the public health nurses Wyaco supervises can test and treat patients for syphilis at home — something she couldn’t do when she was one of them just three years ago.

    “Why not bring the penicillin to the patient instead of trying to drag the patient in to the penicillin?” said Iralu.

    It’s not a tactic IHS uses for every patient, but it’s been effective in treating those who might pass an infection on to a partner or baby.

    Iralu expects to see an expansion in street medicine in urban areas and van outreach in rural areas, in coming years, bringing more testing to communities — as well as an effort to put tests in patients’ hands through vending machines and the mail.

    “This is a radical departure from our past,” he said. “But I think that’s the wave of the future.”

    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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  • Dark Calories – by Dr. Catherine Shanahan

    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.

    You may be wondering: do we really need a 416-page book to say “don’t use vegetable oils”?

    The author, who was a biochemist before becoming a family physician, takes a lot of care to explain in ways the non-chemists amongst us can understand (with molecular diagrams very well-labelled), exactly why certain seed/vegetable oils (both of those names being imprecise and unhelpful as umbrella terms) cause metabolic problems for us, when in contrast olive oil, avocado oil, and even peanut oil, do not.

    Understanding is, for many, the root foundation of compliance. We are more likely to abide by rules we understand the logic behind, than seemingly arbitrary “thou shalt not…” proclamations.

    So that’s an important strength of the book, demystifying various fats and how our body responds to them on a biochemical level, not just “is associated with such-and-such, based on observational population studies”. This kind of explanation clears up why, for example, seed oils correlate with obesity more than calories, sugar, wheat, or beef—having as it does to do with affecting our body’s ability to generate and use energy.

    She also offers practical tips/reminders throughout, such as how “organic” does not necessarily mean “healthy” (indeed, many poisonous plants can be grown “organically”), and nor does “organic” mean “unrefined”, it speaks only for the conditions in which the raw product was first made, before other things were done to it later.

    We learn a lot, too, about the processes of oxidation, the biochemistry behind that (more diagrams!), and of course the inflammatory response to same (an important factor in most if not all chronic disease).

    The style is mostly very easy-to-read pop-science, though if you’re not a chemist, you’ll probably need to slow down for the biochemistry explanations (this reviewer certainly did).

    Bottom line: this is more than just a litany against vegetable oils; it’s a ground-upwards education in metabolic biochemistry for the layperson, and what that means for us in terms of chronic disease risks.

    Click here to check out Dark Calories, and learn what’s going on with these oils!

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Related Posts

  • Black Olives vs Green Olives – Which is Healthier
  • The Things You Can See Only When You Slow Down – by Haemin Sunim

    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.

    First, what this one’s not about: noticing raindrops on roses and whiskers on kittens.

    That’s great too, though. This writer particularly loves the cute faces of baby jumping spiders. Sounds unlikely, but have you seen them?

    What it’s rather about: noticing what’s between your ears, and paying closer attention to that, so that we can go about our business more mindfully.

    This is, fundamentally, a book about living a happier life, whatever the potentially crazy circumstances of the hustle and bustle around us. Not because of disinterest; quite the opposite. Sunim bids us ask the question of ourselves, what are we really doing and why?

    The writing style is very light and easy, while being heavy-hitting in terms of the ideas it brings. Little wonder that this one is so highly-rated on Amazon, with more than 5,000 ratings.

    Bottom line: if sometimes you feel like the world is a little hectic and all that is around you is out of your control, this is a great book for you.

    Click here to check out The Things You Can See Only When You Slow Down, and live life on your own terms!

    Don’t Forget…

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  • Never Too Old?

    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.

    Age Limits On Exercise?

    In Tuesday’s newsletter, we asked you your opinion on whether we should exercise less as we get older, and got the above-depicted, below-described, set of responses:

    • About 42% said “No, we must keep pushing ourselves, to keep our youth“
    • About 29% said “Only to the extent necessary due to chronic conditions etc”
    • About 29% said “Yes, we should keep gently moving but otherwise take it easier”

    One subscriber who voted for “No, we must keep pushing ourselves, to keep our youth“ wrote to add:

    ❝I’m 71 and I push myself. I’m not as fast or strong as I used to be but, I feel great when I push myself instead of going through the motions. I listen to my body!❞

    ~ 10almonds subscriber

    One subscriber who voted for “Only to the extent necessary due to chronic conditions etc” wrote to add:

    ❝It’s never too late to get stronger. Important to keep your strength and balance. I am a Silver Sneakers instructor and I see first hand how helpful regular exercise is for seniors.❞

    ~ 10almonds subscriber

    One subscriber who voted to say “Yes, we should keep gently moving but otherwise take it easier” wrote to add:

    ❝Keep moving but be considerate and respectful of your aging body. It’s a time to find balance in life and not put yourself into a positon to damage youself by competing with decades younger folks (unless you want to) – it will take much longer to bounce back.❞

    ~ 10almonds subscriber

    These will be important, because we’ll come back to them at the end.

    So what does the science say?

    Endurance exercise is for young people only: True or False?

    False! With proper training, age is no barrier to serious endurance exercise.

    Here’s a study that looked at marathon-runners of various ages, and found that…

    • the majority of middle-aged and elderly athletes have training histories of less than seven years of running
    • there are virtually no relevant running time differences (p<0.01) per age in marathon finishers from 20 to 55 years
    • after 55 years, running times did increase on average, but not consistently (i.e. there were still older runners with comparable times to the younger age bracket)

    See: Performance, training and lifestyle parameters of marathon runners aged 20–80 years: results of the PACE-study

    The researchers took this as evidence of aging being indeed a biological process that can be sped up or slowed down by various lifestyle factors.

    See also:

    Age & Aging: What Can (And Can’t) We Do About It?

    this covers the many aspects of biological aging (it’s not one number, but many!) and how our various different biological ages are often not in sync with each other, and how we can optimize each of them that can be optimized

    Resistance training is for young people only: True or False?

    False! In fact, it’s not only possible for older people, but is also associated with a reduction in all-cause mortality.

    Specifically, those who reported strength-training at least once per week enjoyed longer lives than those who did not.

    You may be thinking “is this just the horse-riding thing again, where correlation is not causation and it’s just that healthier people (for other reasons) were able to do strength-training more, rather than the other way around?“

    …which is a good think to think of, so well-spotted if you were thinking that!

    But in this case no; the benefits remained when other things were controlled for:

    ❝Adjusted for demographic variables, health behaviors and health conditions, a statistically significant effect on mortality remained.

    Although the effects on cardiac and cancer mortality were no longer statistically significant, the data still pointed to a benefit.

    Importantly, after the physical activity level was controlled for, people who reported strength exercises appeared to see a greater mortality benefit than those who reported physical activity alone.❞

    ~ Dr. Jennifer Kraschnewski

    See the study: Is strength training associated with mortality benefits? A 15 year cohort study of US older adults

    And a pop-sci article about it: Strength training helps older adults live longer

    Closing thoughts

    As it happens… All three of the subscribers we quoted all had excellent points!

    Because in this case it’s less a matter of “should”, and more a selection of options:

    • We (most of us, at least) can gain/regain/maintain the kind of strength and fitness associated with much younger people, and we need not be afraid of exercising accordingly (assuming having worked up to such, not just going straight from couch to marathon, say).
    • We must nevertheless be mindful of chronic conditions or even passing illnesses/injuries, but that goes for people of any age
    • We also can’t argue against a “safety first” cautious approach to exercise. After all, sure, maybe we can run marathons at any age, but that doesn’t mean we have to. And sure, maybe we can train to lift heavy weights, but if we’re content to be able to carry the groceries or perhaps take our partner’s weight in the salsa hall (or the bedroom!), then (if we’re also at least maintaining our bones and muscles at a healthy level) that’s good enough already.

    Which prompts the question, what do you want to be able to do, now and years from now? What’s important to you?

    For inspiration, check out: Train For The Event Of Your Life!

    Take care!

    Don’t Forget…

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  • Clean – by Dr. James Hamblin

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    Our skin is our largest organ, and it’s easy to forget that, and how much it does for us. All things considered, it’s good to take good care of it! But what if we sometimes take too much “care” of it?

    Dr. James Hamblin, a medical doctor-turned-writer, has explored this a lot both personally and in research. Through such, he has come to the conclusion there’s definitely a “sweet spot” of personal hygiene:

    • Too little, and the Bubonic plague sweeps through Europe, or other plagues sweep through other places when European invaders came.
    • Too much, and we strip our skin of one of its greatest qualities: the ability to protect us.

    Dr. Hamblin asks (and answers) such questions as:

    • What is good hygiene, and what is neurotically doing ourselves multiple levels of harm because advertising companies shamed us into doing so?
    • Is it good or bad to use a series of products, each to undo the problem caused by the previous?
    • What the difference between a 5-step skincare routine, and a series of gratuitous iatrogenic damage?
    • Which products clean us most helpfully, and which clean us most harmfully?
    • How often should we bathe/shower, really?

    If the book has a weak point, it’s that it’s written mostly with his body in mind. That makes a difference when it comes to hairwashing, for example. He’s a white guy with short hair. If you’re black and/or have long hair, for example, your haircare needs will be quite different. Similarly, many women engage in shaving/depilation in places that most men don’t, and the consequences of that choice (and implications for any extra washing needs/harms) aren’t covered.

    Bottom line: notwithstanding the aforementioned blind-spots, this book will help readers reduce the amount of harm we are doing to our bodies with our washing routines, without sacrificing actual hygiene.

    Click here to check out Clean and help your skin to help you!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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