Red Cabbage vs White Cabbage – Which is Healthier?

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.

Our Verdict

When comparing red cabbage to white cabbage, we picked the red.

Why?

Perhaps you guessed this one, based on the “darker and/or more colorful foods are usually more nutritionally dense” dictum. That’s not always true, by the way, but it is a good rule of thumb and it is correct here. In the case of cabbages, each type is a nutritional powerhouse, but red does beat white:

In terms of macros, they’re quite comparable. They’re both >90% water with just enough other stuff (carbs, fiber, protein) to hold them together, and the “other stuff” in question is quite similarly proportioned in both cases. Within the carbs, even the sugar breakdown is similar. There are slight differences, but the differences are not only tiny, but also they balance out in any case.

When it comes to vitamins, as you might expect, the colorful red cabbage does better with more of vitamins A, B1, B2, B3, B6, C, and choline, while white has more of vitamins B5, B9, E, and K. So, a 7:4 win for red.

In the category of minerals, it’s even more polarized; red cabbage has more calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. On the other hand, white contains a tiny amount more copper.

In short, both are great (red just makes white look bad by standing next to it, but honestly, white has lots of all those same things too, just not quite as much as red), and this writer will continue to use white when making her favorite shchi, but if you’re looking for the most nutritionally dense option, it’s red.

Want to learn more?

You might like to read:

Enjoy Bitter Foods For Your Heart & Brain

Take care!

Don’t Forget…

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

Recommended

  • Buckwheat vs Rye – Which is Healthier?
  • The Couple’s Guide to Thriving with ADHD – by Melissa Orlov and Nancie Kohlenberger
    ADHD isn’t just a deficit of attention, it’s a lack of choice. This book explores the misunderstood condition and offers solutions for couples navigating its challenges.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Exercised – by Dr. Daniel Lieberman

    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.

    Surely the title is taking liberties? We must have evolved to exercise, right? Not exactly.

    We evolved to conserve energy. Our strength-to-weight ratio is generally unimpressive, we cannot casually hang in trees, and we spend a third of our lives asleep.

    Strengths that we do have, however, include a large brain and a versatile gut perfect for opportunism. Again, not the indicators of being evolved for exercise.

    So, Dr. Lieberman tells us, if we’re not inclined to get up and go, that’s quite natural. So, why does it feel good when we do get up and go?

    This book covers a lot of the “this not that” aspects of exercise. By this we mean: ways that we can work with or against our bodies, for both physical and psychological fulfilment.

    There’s an emphasis on such things as:

    • movement without excessive exertion
    • persistence being more important than power
    • strength-building but only so far as is helpful to us

    …and many other factors that you won’t generally see on your gym’s motivational posters

    Bottom line: this book is for all those who have felt “exercise is not for me” but would also like the benefits of exercise. It turns out that there’s a best-of-both-worlds sweet spot!

    Click here to check out Exercised and get working with your body rather than against it!

    Share This Post

  • Ovarian cancer is hard to detect. Focusing on these 4 symptoms can help with diagnosis

    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.

    Ovarian cancers are often found when they are already advanced and hard to treat.

    Researchers have long believed this was because women first experienced symptoms when ovarian cancer was already well-established. Symptoms can also be hard to identify as they’re vague and similar to other conditions.

    But a new study shows promising signs ovarian cancer can be detected in its early stages. The study targeted women with four specific symptoms – bloating, abdominal pain, needing to pee frequently, and feeling full quickly – and put them on a fast track to see a specialist.

    As a result, even the most aggressive forms of ovarian cancer could be detected in their early stages.

    So what did the study find? And what could it mean for detecting – and treating – ovarian cancer more quickly?

    Ground Picture/Shutterstock

    Why is ovarian cancer hard to detect early?

    Ovarian cancer cannot be detected via cervical cancer screening (which used to be called a pap smear) and pelvic exams aren’t useful as a screening test.

    Current Australian guidelines recommend women get tested for ovarian cancer if they have symptoms for more than a month. But many of the symptoms – such as tiredness, constipation and changes in menstruation – are vague and overlap with other common illnesses.

    This makes early detection a challenge. But it is crucial – a woman’s chances of surviving ovarian cancer are associated with how advanced the cancer is when she is diagnosed.

    If the cancer is still confined to the original site with no spread, the five-year survival rate is 92%. But over half of women diagnosed with ovarian cancer first present when the cancer has already metastatised, meaning it has spread to other parts of the body.

    If the cancer has spread to nearby lymph nodes, the survival rate is reduced to 72%. If the cancer has already metastasised and spread to distant sites at the time of diagnosis, the rate is only 31%.

    There are mixed findings on whether detecting ovarian cancer earlier leads to better survival rates. For example, a trial in the UK that screened more than 200,000 women failed to reduce deaths.

    That study screened the general public, rather than relying on self-reported symptoms. The new study suggests asking women to look for specific symptoms can lead to earlier diagnosis, meaning treatment can start more quickly.

    What did the new study look at?

    Between June 2015 and July 2022, the researchers recruited 2,596 women aged between 16 and 90 from 24 hospitals across the UK.

    They were asked to monitor for these four symptoms:

    • persistent abdominal distension (women often refer to this as bloating)
    • feeling full shortly after starting to eat and/or loss of appetite
    • pelvic or abdominal pain (which can feel like indigestion)
    • needing to urinate urgently or more often.

    Women who reported at least one of four symptoms persistently or frequently were put on a fast-track pathway. That means they were sent to see a gynaecologist within two weeks. The fast track pathway has been used in the UK since 2011, but is not specifically part of Australia’s guidelines.

    Some 1,741 participants were put on this fast track. First, they did a blood test that measured the cancer antigen 125 (CA125). If a woman’s CA125 level was abnormal, she was sent to do a internal vaginal ultrasound.

    What did they find?

    The study indicates this process is better at detecting ovarian cancer than general screening of people who don’t have symptoms. Some 12% of women on the fast-track pathway were diagnosed with some kind of ovarian cancer.

    A total of 6.8% of fast-tracked patients were diagnosed with high-grade serous ovarian cancer. It is the most aggressive form of cancer and responsible for 90% of ovarian cancer deaths.

    Out of those women with the most aggressive form, one in four were diagnosed when the cancer was still in its early stages. That is important because it allowed treatment of the most lethal cancer before it had spread significantly through the body.

    There were some promising signs in treating those with this aggressive form. The majority (95%) had surgery and three quarters (77%) had chemotherapy. Complete cytoreduction – meaning all of the cancer appears to have been removed – was achieved in six women out of ten (61%).

    It’s a promising sign that there may be ways to “catch” and target ovarian cancer before it is well-established in the body.

    What does this mean for detection?

    The study’s findings suggest this method of early testing and referral for the symptoms leads to earlier detection of ovarian cancer. This may also improve outcomes, although the study did not track survival rates.

    It also points to the importance of public awareness about symptoms.

    Clinicians should be able to recognise all of the ways ovarian cancer can present, including vague symptoms like general fatigue.

    But empowering members of the general public to recognise a narrower set of four symptoms can help trigger testing, detection and treatment of ovarian cancer earlier than we thought.

    This could also save GPs advising every woman who has general tiredness or constipation to undergo an ovarian cancer test, making testing and treatment more targeted and efficient.

    Many women remain unaware of the symptoms of ovarian cancer. This study shows recognising them may help early detection and treatment.

    Jenny Doust, Clinical Professorial Research Fellow, Australian Women and Girls’ Health Research Centre, The University of Queensland

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

    Share This Post

  • Hashimoto’s Food Pharmacology – by Dr. Izabella Wentz

    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.

    The author is a doctor of pharmacology, and we’ve featured her before as an expert on Hashimoto’s, which she has. She has recommendations about specific blood tests and medications, but in this book she’s mainly focussing on what she calls the “three Rs” of managing hypothyroidism:

    1. Remove the causes and triggers of your hypothyroidism, so far as possible
    2. Repair the damage caused to your body, especially your gut
    3. Replace the thyroid hormones and related things in which your body has become deficient

    To this end, she provides recipes that avoid processed meats and unfermented dairy, and include plenty of nutrient-dense whole foods specifically tailored to meet the nutritional needs of someone with hypothyroidism.

    A nice bonus of the presentation of recipes (of which there are 125, if we include things like “mint tea” and “tomato sauce” and “hot lemon water” as recipes) is explaining the thyroid-supporting elements of each recipe.

    A downside for some will be that if you are vegetarian/vegan, this book is very much not, and since many recipes are paleo-style meat dishes, substitutions will change the nutritional profile completely.

    Bottom line: if you have hypothyroidism (especially if: Hashimoto’s) and like meat, this will be a great recipe book for you.

    Click here to check out Hashimoto’s Food Pharmacology, and get cooking!

    Share This Post

Related Posts

  • Buckwheat vs Rye – Which is Healthier?
  • How to Prevent Dementia – by Dr. Richard Restak

    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 written about this topic here, we know. But there’s a lot more we can do to be on guard against, and pre-emptively strengthen ourselves against, dementia.

    The author, a neurologist, takes us on a detailed exploration of dementia in general, with a strong focus on Alzheimer’s in particular, as that accounts for more than half of all dementia cases.

    But what if you can’t avoid it? It could be that with the wrong genes and some other factor(s) outside of your control, it will get you if something else doesn’t get you first.

    Rather than scaremongering, Dr. Restak tackles this head-on too, and discusses how symptoms can be managed, to make the illness less anxiety-inducing, and look to maintain quality of life as much as possible.

    The style of the book is… it reads a lot like an essay compilation. Good essays, then organized and arranged in a sensible order for reading, but distinct self-contained pieces. There are ten or eleven chapters (depending on how we count them), each divided into few or many sections. All this makes for:

    • A very “read a bit now and a bit later and a bit the next day” book, if you like
    • A feeling of a very quick pace, if you prefer to sit down and read it in one go

    Either way, it’s a very informative read.

    Bottom line: if you’d like to better understand the many-headed beast that is dementia, this book gives a far more comprehensive overview than we could here, and also explains the prophylactic interventions available.

    Click here to check out How To Prevent Dementia, because prevention is a lot more fun than wishing for a cure!

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • You’ve Got Questions? We’ve Got Answers!

    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.

    From Cucumbers To Kindles

    Q: Where do I get cucumber extract?

    A: You can buy it from BulkSupplements.com (who, despite their name, start at 100g packs)

    Alternatively: you want it as a topical ointment (for skin health) rather than as a dietary supplement (for bone and joint health), you can extract it yourself! No, it’s not “just juice cucumbers”, but it’s also not too tricky.

    Click Here For A Quick How-To Guide!

    Q: Tips for reading more and managing time for it?

    A: We talked about this a little bit in yesterday’s edition, so you may have seen that, but aside from that:

    • If you don’t already have one, consider getting a Kindle or similar e-reader. They’re very convenient, and also very light and ergonomicno more wrist strain as can occur with physical books. No more eye-strain, either!
    • Consider making reading a specific part of your daily routine. A chapter before bed can be a nice wind-down, for instance! What’s important is it’s a part of your day that’ll always, or at least almost always, allow you to do a little reading.
    • If you drive, walk, run, or similar each day, a lot of people find that’s a great time to listen to an audiobook. Please be safe, though!
    • If your lifestyle permits such, a “reading retreat” can be a wonderful vacation! Even if you only “retreat” to your bedroom, the point is that it’s a weekend (or more!) that you block off from all other commitments, and curl up with the book(s) of your choice.

    Q: Any study tips as we approach exam season? A lot of the productivity stuff is based on working life, but I can’t be the only student!

    A: We’ve got you covered:

    • Be passionate about your subject! We know of no greater study tip than that.
    • Find a willing person and lecture them on your subject. When one teaches, two learn!
    • Your mileage may vary depending on your subject, but, find a way of studying that’s fun to you!
    • If you can get past papers, get as many as you can, and use those as your “last minute” studying in the week before your exam(s). This will prime you for answering exam-style questions (and leverage state-dependent memory). As a bonus, it’ll also help ease any anxiety, because by the time of your exam it’ll be “same old, same old”!

    Q: Energy drinks for biohacking, yea or nay?

    A: This is definitely one of those “the dose makes the poison” things!

    But… The generally agreed safe dose of taurine is around 3g/day for most people; a standard Red Bull contains 1g.

    That math would be simple, but… if you eat meat (including poultry or fish), that can also contain 10–950mg per 100g. For example, tuna is at the high end of that scale, with a standard 12oz (340g) tin already containing up to 3.23g of taurine!

    And sweetened carbonated beverages in general have so many health issues that it’d take us a full article to cover them.

    Short version? Enjoy in moderation if you must, but there are definitely better ways of getting the benefits they may offer.

    Q: Best morning routine?

    A: The best morning routine is whatever makes you feel most ready to take on your day!

    This one’s going to vary a lot—one person’s morning run could be another person’s morning coffee and newspaper, for example.

    In a nutshell, though, ask yourself these questions:

    • How long does it take me to fully wake up in the morning, and what helps or hinders that?
    • When I get out of bed, what do I really need before I can take on my day?
    • If I could have the perfect morning, what would it look like?
    • What can evening me do, to look after morning me’s best interests? (Semi-prepare breakfast ready? Lay out clothes ready? Running shoes? To-Do list?)

    Q: I’m curious how much of these things you actually use yourselves, and are there any disagreements in the team? In a lot of places things can get pretty heated when it’s paleo vs vegan / health benefits of tea/coffee vs caffeine-abstainers / you need this much sleep vs rise and grinders, etc?

    A: We are indeed genuinely enthusiastic about health and productivity, and that definitely includes our own! We may or may not all do everything, but between us, we probably have it all covered. As for disagreements, we’ve not done a survey, but if you take an evidence-based approach, any conflict will tend to be minimized. Plus, sometimes you can have the best of both!

    • You could have a vegan paleo diet (you’d better love coconut if you do, though!
    • There is decaffeinated coffee and tea (your taste may vary)
    • You can get plenty of sleep and rise early (so long as an “early to bed, early to rise” schedule suits you!)

    Interesting note: humans are social creatures on an evolutionary level. Evolution has resulted in half of us being “night owls” and the other half “morning larks”, the better to keep each other safe while sleeping. Alas, modern life doesn’t always allow us to have the sleep schedule that’d suit each of us best individually!

    Have a question you’d like answered? Reply to this email, or use the feedback widget at the bottom! We always love to hear from 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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • How To Rebuild Your Cartilage

    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 covered before the topic of wear-and-tear on joints such as:

    Avoiding/Managing Osteoarthritis

    But what of cartilage, in particular? A common belief is “once it’s gone, it’s gone”, but that’s not quite right.

    Cartilage is living tissue (metabolically active, with living cells). Within this tissue, specialist cells called chondrocytes produce extracellular cartilage matrix and collagen fibers, which provide smooth joint gliding as well as shock absorption.

    Is exercise good or bad for cartilage?

    Yes, yes it is. Exercise is good or bad for cartilage depending on the details:

    • High-impact exercise e.g. running, jumping) places stress on cartilage, which is broadly bad
    • However, impact loading strengthens the subchondral bone plate (layer under cartilage)

    Strengthening this bone layer can help in long-term adaptation for high-impact sports.

    See also: Resistance Is Useful! (Especially As We Get Older)

    So, how to do that without wiping out your cartilage first?

    Building up

    A gradual process is what’s called-for here:

    1. Start with cyclic, non-impact moderate resistance exercises (e.g. cycling, rowing, swimming).
    2. Gradually add soft-impact loading (e.g. fast walking, soft jogging).
    3. Incorporate strength training to improve overall joint stability (e.g. leg press, for lower body joints)
    4. Slowly transition to running and jumping over a long period to allow tissues to adapt.

    How exactly you go about that is a matter of personal taste, but here are some illustrative examples:

    • Indoor* cycling
    • Cross trainer
    • Leg press machine
    • Tennis

    *Why indoor? It’s so that you can control the resistance level at the twist of a knob, and get on and off when you want.

    See also: Treadmill vs Road ← for similar considerations when it comes to walking/running. Outdoor definitely has its advantages, but so does indoor!

    And the very related: How To Do HIIT (Without Wrecking Your Body)

    Note that HIIT is High Intensity Interval Training, not High Impact Interval Training!

    Strength from the inside

    One of the most important things for cartilage is collagen. You can supplement that, or if you’re vegetarian/vegan, you can take its constituent parts to improve your own synthesis of it.

    See: Collagen For Your Skin, Joints, & Bones: We Are Such Stuff As Fish Are Made Of

    Another supplement that can be helpful is glucosamine & chondroitin, which is best taken alongside a good omega-3 intake:

    Effects of Glucosamine and Chondroitin Sulfate on Cartilage Metabolism in OA: Outlook on Other Nutrient Partners Especially Omega-3 Fatty Acids

    Want to know more?

    This book is technically about (re)building strength and mobility in the case of arthritis specifically, but if your joints have more wear than you’d like, you may find this one an invaluable resource:

    Yoga Therapy for Arthritis: A Whole-Person Approach to Movement and Lifestyle – by Dr. Steffany Moonaz & Erin Byron

    Take care!

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: