Shrimp vs Caviar – Which is Healthier?
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Our Verdict
When comparing shrimp to caviar, we picked the caviar.
Why?
Both of these seafoods share a common history (also shared with lobster, by the way) of “nutrient-dense peasant-food that got gentrified and now it’s more expensive despite being easier to source”. But, cost and social quirks aside, what are their strengths and weaknesses?
In terms of macros, both are high in protein, but caviar is much higher in fat. You may be wondering: are the fats healthy? And the answer is that it’s a fairly even mix between monounsaturated (healthy), polyunsaturated (healthy), and saturated (unhealthy). The fact that caviar is generally enjoyed in very small portions is its saving grace here, but quantity for quantity, shrimp is the natural winner on macros.
…unless we take into account the omega-3 and omega-6 balance, in which case, it’s worthy of note that caviar has more omega-3 (which most people could do with consuming more of) while shrimp has more omega-6 (which most people could do with consuming less of).
When it comes to vitamins, caviar has more of vitamins A, B1, B2, B5, B6, B9, B12, D, K, and choline; nor are the margins small in most cases, being multiples (or sometimes, tens of multiples) higher. Shrimp, meanwhile, boasts only more vitamin B3.
In the category of minerals, caviar leads with more calcium, iron, magnesium, manganese, phosphorus, potassium, and selenium, while shrimp has more copper and zinc.
All in all, while shrimp has its benefits for being lower in fat (and thus also, for those whom that may interest, lower in calories), caviar wins the day by virtue of its overwhelming nutritional density.
Want to learn more?
You might like to read:
What Omega-3 Fatty Acids Really Do For Us
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“The Longevity Vitamin” (That’s Not A Vitamin)
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The Magic of Mushrooms
“The Longevity Vitamin that’s not a vitamin” is a great tagline for what’s actually an antioxidant amino acid nutraceutical, but in this case, we’re not the ones spearheading its PR, but rather, the Journal of Nutritional Science:
Is ergothioneine a “longevity vitamin” limited in the American diet?
It can be found in all foods, to some extent, but usually in much tinier amounts than would be useful. The reason for this is that it’s synthesized by a variety of microbes (mostly fungi and actinobacteria), and enters the food chain via vegetables that are grown in soil that contain such (which is basically all soil, unless you were to go out of your way to sterilize it, or something really unusually happened).
About those fungi? That includes common popular edible fungi, where it is found quite generously. An 85g (3oz) portion of (most) mushrooms contains about 5mg of ergothioneine, the consumption of which is associated with a 16% reduced all-cause mortality:
However… Most Americans don’t eat that many mushrooms, and those polled averaged 1.1mg/day ergothioneine (in contrast with, for example, Italians’ 4.6mg/day average).
Antioxidant properties
While its antioxidant properties aren’t the most exciting quality, they are worth a mention, on account of their potency:
The biology of ergothioneine, an antioxidant nutraceutical
This is also part of its potential bid to get classified as a vitamin, because…
❝Decreased blood and/or plasma levels of ergothioneine have been observed in some diseases, suggesting that a deficiency could be relevant to the disease onset or progression❞
Source: Ergothioneine: a diet-derived antioxidant with therapeutic potential
Healthy aging
Building on from the above, ergothioneine has been specifically identified as being associated with healthy aging and the prevention of cardiometabolic diseases:
❝An increasing body of evidence suggests ergothioneine may be an important dietary nutrient for the prevention of a variety of inflammatory and cardiometabolic diseases and ergothioneine has alternately been suggested as a vitamin, “longevity vitamin”, and nutraceutical❞
~ Dr. Bernadette Moore et al., citing more references every few words there
Source: Ergothioneine: an underrecognised dietary micronutrient required for healthy ageing?
Good for the heart = good for the brain
As a general rule of thumb, “what’s good for the heart is good for the brain” is almost always true, and it appears to be so in this case, too:
❝Ergothioneine crosses the blood–brain barrier and has been reported to have beneficial effects in the brain. In this study, we discuss the cytoprotective and neuroprotective properties of ergotheioneine, which may be harnessed for combating neurodegeneration and decline during aging.❞
Source: Ergothioneine: A Stress Vitamin with Antiaging, Vascular, and Neuroprotective Roles?
Want to get some?
You can just eat a portion of mushrooms per day! But if you don’t fancy that, it is available as a supplement in convenient 1/day capsule form too.
We don’t sell it, but for your convenience, here is an example product on Amazon
Enjoy!
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A Deeper Dive Into Seaweed
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We wrote briefly about nori yesterday, when we compared it with well-known superfood spirulina. In nutritional terms, it blew spirulina out of the water:
Spirulina vs Nori – Which Is Healthier?
We also previously touched on it here:
21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!) ← nori was an important part of the diet enjoyed here
What is nori?
Nori is a seaweed, but that can mean lots of different things. In nori’s case, it’s an aggregate of several kinds of red algae that clump together in the sea.
When dried and/or toasted (which processes improve* the nutritional value rather than diminishing it, by the way), it looks dark green or dark purple to black in color.
*Effects of pan- and air fryer-roasting on volatile and umami compounds and antioxidant activity of dried laver (Porphyra dentata) ← this is nori, by another name
If you enjoy sushi, nori is the dark flat sheety stuff that other things are often wrapped in.
The plant that has animal nutrients
As established in the head-to-head we linked above, nori is a nutritional powerhouse. But not only is it very full of the perhaps-expected vitamins and minerals, it also contains:
Omega-3 fatty acids, including EPA, which plants do not normally have (plants usually have just ALA, which the body can convert into other forms including EPA). While ALA is versatile, having EPA in food saves the body the job of converting it, and thus makes it more readily bioavailable. For more on the benefits of this, see:
What Omega-3 Fatty Acids Really Do For Us
Iodine, which land plants don’t generally have, but seaweed usually does. However, nori contains less iodine than other kinds of seaweed, which is (counterintuitively) good, since other kinds of seaweed often contain megadoses that go too far the other way and can cause different health problems.
- Recommended daily amount of iodine: 150µg ← note that’s micrograms, not milligrams
- One 10g serving of dried nori contains: 232µg ← this is good
- Tolerable daily upper limit of iodine: 1,100µg (i.e: 1.1mg)
- One 10g serving of dried kombu (kelp) contains: 13,270µg (i.e: 13.3mg) ← this is far too much; not good!
So: a portion of nori puts us into the healthiest spot of the range, whereas a portion of another example seaweed would put us nearly 13x over the tolerable upper limit.
For why this matters, see:
- 8 Signs Of Iodine Deficiency You Might Not Expect
- Foods For Managing Hypothyroidism (incl. Hashimoto’s)
- Eat To Beat Hyperthyroidism!
As you might note from the mentions of both hypo- and hyperthyroidism, (which are exacerbated by too little and too much iodine, respectively) hitting the iodine sweet spot is important, and nori is a great way to do that.
Vitamin B12, again not usually found in plants (most vegans supplement, often with nutritional yeast, which is technically neither an animal nor a plant). However, nori scores even higher:
Vitamin B12-Containing Plant Food Sources for Vegetarians
Beyond nutrients
Nori is also one of the few foods that actually live up the principle of a “detox diet”, as it can help remove toxins such as dioxins:
Detox diets for toxin elimination and weight management: a critical review of the evidence
It’s also been…
❝revealed to have anti-aging, anti-cancer, anti-coagulant, anti-inflammatory, anti-microbial, anti-oxidant, anti-diabetic, anti-Alzheimer and anti-tuberculose activities.❞
~ Dr. Şükran Çakir Arica et al.
Read: A study on the rich compounds and potential benefits of algae: A review
(for this to make sense you will need to remember that nori is, as we mentioned, an aggregate of diverse red algae species; in that paper, you can scroll down to Table 1, and see which species has which qualities. Anything whose name starts with “Porphyra” or “Porphridum” is found in nori)
Is it safe?
Usually! There are two potential safety issues:
- Seaweed can, while it’s busy absorbing valuable minerals from the sea, also absorb heavy metals if there are such pollutants in the region. For this reason, it is good to buy a product with trusted certifications, such that it will have been tested for such along the way.
- Seaweed can, while it’s busy absorbing things plants don’t usually have from the sea, also absorb allergens from almost-equally-small crustaceans. So if you have a seafood allergy, seaweed could potentially trigger that.
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon 😎
Enjoy!
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New California Laws Target Medical Debt, AI Care Decisions, Detention Centers
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SACRAMENTO, Calif. — As the nation braces for potential policy shifts under President-elect Donald Trump’s “Make America Healthy Again” mantra, the nation’s most populous state and largest health care market is preparing for a few changes of its own.
With supermajorities in both houses, Democrats in the California Legislature passed — and Democratic Gov. Gavin Newsom signed — laws taking effect this year that will erase medical debt from credit reports, allow public health officials to inspect immigrant detention centers, and require health insurance companies to cover fertility services such as in vitro fertilization.
Still, industry experts say it was a relatively quiet year for health policy in the Golden State, with more attention on a divisive presidential election and with several state legislators seeking to avoid controversial issues as they ran for Congress in competitive swing districts.
Newsom shot down some of legislators’ most ambitious health care policies, including proposals that would have regulated pharmaceutical industry middlemen and given the state more power to stop private equity deals in health care.
Health policy experts say advocates and legislators are now focused on how to defend progressive California policies such as sweeping abortion access in the state and health coverage for immigrants living in the U.S. without authorization.
“I think everyone’s just thinking about how we’re going to enter 2025,” said Rachel Linn Gish, a spokesperson with the consumer health advocacy group Health Access California. “We’re figuring out what is vulnerable, what we are exposed to on the federal side, and what do budget changes mean for our work. That’s kind of putting a cloud over everything.”
Here are some of the biggest new health care laws Californians should know about:
Medical debt
California becomes the eighth state in which medical debt will no longer affect patients’ credit reports or credit scores. SB 1061 bars health care providers and debt collectors from reporting unpaid medical bills to credit bureaus, a practice that supporters of the law say penalizes people for seeking critical care and can make it harder for patients to get a job, buy a car, or secure a mortgage.
Critics including the California Association of Collectors called the measure from Sen. Monique Limón (D-Santa Barbara) a “tremendous overreach” and successfully lobbied for amendments that limited the scope of the bill, including an exemption for any medical debt incurred on credit cards.
The Biden administration has finalized federal rules that would stop unpaid medical bills from affecting patients’ credit scores, but the fate of those changes remains unclear as Trump takes office.
Psychiatric hospital stays for violent offenders
Violent offenders with severe mental illness can now be held longer after a judge orders them released from a state mental hospital.
State officials and local law enforcement will now have 30 days to coordinate housing, medication, and behavioral health treatment for those parolees, giving them far more time than the five-day deadline previously in effect.
The bill drew overwhelming bipartisan support after a high-profile case in San Francisco in which a 61-year-old man was charged in the repeated stabbing of a bakery employee just days after his release from a state mental hospital. The bill’s author, Assembly member Matt Haney (D-San Francisco), called the previous five-day timeline “dangerously short.”
Cosmetics and ‘forever chemicals’
California was the first state to ban PFAS chemicals, also known as “forever chemicals,” in all cosmetics sold and manufactured within its borders. The synthetic compounds, found in everyday products including rain jackets, food packaging, lipstick, and shaving cream, have been linked to cancer, birth defects, and diminished immune function and have been increasingly detected in drinking water.
Industry representatives have argued that use of PFAS — perfluoroalkyl and polyfluoroalkyl substances — is critical in some products and that some can be safely used at certain levels.
Immigration detention facilities
After covid-19 outbreaks, contaminated water, and moldy food became the subjects of detainee complaints and lawsuits, state legislators gave local county health officials the authority to enter and inspect privately run immigrant detention centers. SB 1132, from Sen. María Elena Durazo (D-Los Angeles), gives public health officials the ability to evaluate whether privately run facilities are complying with state and local public health regulations regarding proper ventilation, basic mental and physical health care, and food safety.
Although the federal government regulates immigration, six federal detention centers in California are operated by the GEO Group. One of the country’s largest private prison contractors, GEO has faced a litany of complaints related to health and safety. Unlike public prisons and jails, which are inspected annually, these facilities would be inspected only as deemed necessary.
The contractor filed suit in October to stop implementation of the law, saying it unconstitutionally oversteps the federal government’s authority to regulate immigration detention centers. A hearing in the case is set for March 3, said Bethany Lesser, a spokesperson for California Attorney General Rob Bonta. The law took effect Jan. 1.
Doctors vs. insurance companies using AI
As major insurance companies increasingly use artificial intelligence as a tool to analyze patient claims and authorize some treatment, trade groups representing doctors are concerned that AI algorithms are driving an increase in denials for necessary care. Legislators unanimously agreed.
SB 1120 states that decisions about whether a treatment is medically necessary can be made only by licensed, qualified physicians or other health care providers who review a patient’s medical history and other records.
Sick leave and protected time off
Two new laws expand the circumstances under which California workers may use sick days and other leave. SB 1105 entitles farmworkers who work outdoors to take paid sick leave to avoid heat, smoke, or flooding when local or state officials declare an emergency.
AB 2499 expands the list of reasons employees may take paid sick days or use protected unpaid leave to include assisting a family member who is experiencing domestic violence or other violent crimes.
Prescription labels for the visually impaired
Starting this year, pharmacies will be required to provide drug labels and use instructions in Braille, large print, or audio for blind patients.
Advocates of the move said state law, which already required translated instructions in five languages for non-English speakers, has overlooked blind patients, making it difficult for them to monitor prescriptions and take the correct dosage.
Maternal mental health screenings
Health insurers will be required to bolster maternal mental health programs by mandating additional screenings to better detect perinatal depression, which affects 1 in 5 people who give birth in California, according to state data. Pregnant people will now undergo screenings at least once during pregnancy and then six weeks postpartum, with further screenings as providers deem necessary.
Penalties for threatening health care workers (abortion clinics)
With abortion care at the center of national policy fights, California is cracking down on those who threaten, post personal information about, or otherwise target providers or patients at clinics that perform abortions. Penalties for such behavior will increase under AB 2099, and offenders can face felony charges, up to three years in jail, and $50,000 in fines for repeat or violent offenses. Previously, state law classified many of those offenses as misdemeanors.
Insurance coverage for IVF
Starting in July, state-regulated health plans covering 50 employees or more would be required to cover fertility services under SB 729, passed and signed last year. Advocates have long fought for this benefit, which they say is essential care for many families who have trouble getting pregnant and would ensure LGBTQ+ couples aren’t required to pay more out-of-pocket costs than straight couples when starting a family.
In a signing statement, Newsom asked legislators to delay implementation of the law until 2026 as state officials consider whether to add infertility treatments to the list of benefits that insurance plans are required to cover.
It’s unclear whether legislators intend to address that this session, but a spokesperson for the governor said that Newsom “clearly stated his position on the need for an extension” and that he “will continue to work with the legislature” on the matter.
Plans under CalPERS, the California Public Employees’ Retirement System, would have to comply by July 2027.
This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation.
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.
Subscribe to KFF Health News’ free Morning Briefing.
This article first appeared on KFF Health News and is republished here under a Creative Commons license.
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Needle Pain Is a Big Problem for Kids. One California Doctor Has a Plan.
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Almost all new parents go through it: the distress of hearing their child scream at the doctor’s office. They endure the emotional torture of having to hold their child down as the clinician sticks them with one vaccine after another.
“The first shots he got, I probably cried more than he did,” said Remy Anthes, who was pushing her 6-month-old son, Dorian, back and forth in his stroller in Oakland, California.
“The look in her eyes, it’s hard to take,” said Jill Lovitt, recalling how her infant daughter Jenna reacted to some recent vaccines. “Like, ‘What are you letting them do to me? Why?’”
Some children remember the needle pain and quickly start to internalize the fear. That’s the fear Julia Cramer witnessed when her 3-year-old daughter, Maya, had to get blood drawn for an allergy test at age 2.
“After that, she had a fear of blue gloves,” Cramer said. “I went to the grocery store and she saw someone wearing blue gloves, stocking the vegetables, and she started freaking out and crying.”
Pain management research suggests that needle pokes may be children’s biggest source of pain in the health care system. The problem isn’t confined to childhood vaccinations either. Studies looking at sources of pediatric pain have included children who are being treated for serious illness, have undergone heart surgeries or bone marrow transplants, or have landed in the emergency room.
“This is so bad that many children and many parents decide not to continue the treatment,” said Stefan Friedrichsdorf, a specialist at the University of California-San Francisco’s Stad Center for Pediatric Pain, speaking at the End Well conference in Los Angeles in November.
The distress of needle pain can follow children as they grow and interfere with important preventive care. It is estimated that a quarter of all adults have a fear of needles that began in childhood. Sixteen percent of adults refuse flu vaccinations because of a fear of needles.
Friedrichsdorf said it doesn’t have to be this bad. “This is not rocket science,” he said.
He outlined simple steps that clinicians and parents can follow:
- Apply an over-the-counter lidocaine, which is a numbing cream, 30 minutes before a shot.
- Breastfeed babies, or give them a pacifier dipped in sugar water, to comfort them while they’re getting a shot.
- Use distractions like teddy bears, pinwheels, or bubbles to divert attention away from the needle.
- Don’t pin kids down on an exam table. Parents should hold children in their laps instead.
At Children’s Minnesota, Friedrichsdorf practiced the “Children’s Comfort Promise.” Now he and other health care providers are rolling out these new protocols for children at UCSF Benioff Children’s Hospitals in San Francisco and Oakland. He’s calling it the “Ouchless Jab Challenge.”
If a child at UCSF needs to get poked for a blood draw, a vaccine, or an IV treatment, Friedrichsdorf promises, the clinicians will do everything possible to follow these pain management steps.
“Every child, every time,” he said.
It seems unlikely that the ouchless effort will make a dent in vaccine hesitancy and refusal driven by the anti-vaccine movement, since the beliefs that drive it are often rooted in conspiracies and deeply held. But that isn’t necessarily Friedrichsdorf’s goal. He hopes that making routine health care less painful can help sway parents who may be hesitant to get their children vaccinated because of how hard it is to see them in pain. In turn, children who grow into adults without a fear of needles might be more likely to get preventive care, including their yearly flu shot.
In general, the onus will likely be on parents to take a leading role in demanding these measures at medical centers, Friedrichsdorf said, because the tolerance and acceptance of children’s pain is so entrenched among clinicians.
Diane Meier, a palliative care specialist at Mount Sinai, agrees. She said this tolerance is a major problem, stemming from how doctors are usually trained.
“We are taught to see pain as an unfortunate, but inevitable side effect of good treatment,” Meier said. “We learn to repress that feeling of distress at the pain we are causing because otherwise we can’t do our jobs.”
During her medical training, Meier had to hold children down for procedures, which she described as torture for them and for her. It drove her out of pediatrics. She went into geriatrics instead and later helped lead the modern movement to promote palliative care in medicine, which became an accredited specialty in the United States only in 2006.
Meier said she thinks the campaign to reduce needle pain and anxiety should be applied to everyone, not just to children.
“People with dementia have no idea why human beings are approaching them to stick needles in them,” she said. And the experience can be painful and distressing.
Friedrichsdorf’s techniques would likely work with dementia patients, too, she said. Numbing cream, distraction, something sweet in the mouth, and perhaps music from the patient’s youth that they remember and can sing along to.
“It’s worthy of study and it’s worthy of serious attention,” Meier said.
This article is from a partnership that includes KQED, NPR, and KFF Health News.
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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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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The Galveston Diet – by Dr. Mary Claire Haver
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We’ve previously reviewed “It’s Not You, It’s Your Hormones” by nutritionist Nikki Williams, and noted at the time that it was very similar to the bestselling “The Galveston Diet”, not just in its content but all the way down its formatting. Some Amazon reviewers have even gone so far as to suggest that “It’s Not You, It’s Your Hormones” (2017) brazenly plagiarized “The Galveston Diet” (2023). However, after carefully examining the publication dates, we feel quite confident that the the earlier book did not plagiarize the later one.
Of course, we would not go so far as to make a counter-accusation of plagiarism the other way around; it was surely just a case of Dr. Haver having the same good ideas 6 years later.
Still, while the original book by Nikki Williams did not get too much international acclaim, the later one by Dr. Mary Claire Haver has had very good marketing and thus received a lot more attention, so let’s review it:
Dr. Haver’s basic principle is (again) that we can manage our hormonal fluctuations, by managing our diet. Specifically, in the same three main ways:
- Intermittent fasting
- Anti-inflammatory diet
- Eating more protein and healthy fats
Why should these things matter to our hormones? The answer is to remember that our hormones aren’t just the sex hormones. We have hormones for hunger and satedness, hormones for stress and relaxation, hormones for blood sugar regulation, hormones for sleep and wakefulness, and more. These many hormones make up our endocrine system, and affecting one part of it will affect the others.
Will these things magically undo the effects of the menopause? Well, some things yes, other things no. No diet can do the job of HRT. But by tweaking endocrine system inputs, we can tweak endocrine system outputs, and that’s what this book is for.
The style is once again very accessible and just as clear, and Dr. Haver also walks us just as skilfully through the changes we may want to make, to avoid the changes we don’t want. The recipes are also very similar, so if you loved the recipes in the other book, you certainly won’t dislike this book’s menu.
In the category of criticism, there is (as with the other book by the other author) some extra support that’s paywalled, in the sense that she wants the reader to buy her personally-branded online plan, and it can feel a bit like she’s holding back in order to upsell to that.
Bottom line: this book is (again) aimed at peri-menopausal and post-menopausal women. It could also (again) definitely help a lot of people with PCOS too, and, when it comes down to it, pretty much anyone with an endocrine system. It’s (still) a well-evidenced, well-established, healthy way of eating regardless of age, sex, or (most) physical conditions.
Click here to check out The Galveston Diet, and enjoy its well-told, well-formatted advice!
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Artichoke vs Heart of Palm– Which is Healthier?
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Our Verdict
When comparing artichoke to heart of palm, we picked the artichoke.
Why?
If you were thinking “isn’t heart of palm full of saturated fat?” then no… Palm oil is, but heart of palm itself has 0.62g/100g fat, of which, 0.13g saturated fat. So, negligible.
As for the rest of the macros, artichoke has more protein, carbs, and fiber, thus being the “more food per food” option. Technically heart of palm has the lower glycemic index, but they are both low-GI foods, so it’s really not a factor here.
Vitamins are where artichoke shines; artichoke has more of vitamins A, B1, B2, B3, B5, B6, B9, C, E, K, and choline, while heart of palm is not higher in any vitamins.
The minerals situation is more balanced: artichoke has more copper, magnesium, phosphorus, and potassium, while heart of palm has more iron, manganese, selenium, and zinc.
Adding up the categories, the winner of this “vegetables with a heart” face-off is clearly artichoke.
Fun fact: in French, “to have the heart of an artichoke” (avoir le coeur d’un artichaut) means to fall in love easily. Perfect vegetable for a romantic dinner, perhaps (especially with all those generous portions of B-vitamins)!
Want to learn more?
You might like to read:
Artichoke vs Cabbage – Which is Healthier?
Take care!
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