Spinach vs Kale – Which is Healthier?

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Our Verdict

When comparing spinach to kale, we picked the spinach.

Why?

In terms of macros, spinach and kale are very similar. They are mostly water wrapped in fiber, with very small amounts of carbohydrates and protein and trace amounts of fat.

Spinach has a lot more vitamins and minerals—a wider variety, and in most cases, more of them.

Kale is notably higher in vitamin C, though. Everything else, spinach is higher or close to equal.

Spinach is especially notably a lot higher in B vitamins, as well as iron, calcium, magnesium, and zinc.

One downside to spinach, though, which is that it’s high in oxalates, which can increase the risk of kidney stones. If your kidneys are in good health and you eat spinach in moderation, this is not a problem for most people—but if your kidneys aren’t in good health (or you are, for whatever reason, consuming Popeye levels of spinach), you might consider switching to kale.

While spinach swept the board in most categories, kale remains a very good option too, and a diet diverse in many kinds of plants is usually best.

Want to learn more?

Spinach and kale are very both good sources of carotenoids; check out:

Brain food? The Eyes Have It!

Enjoy!

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  • Reversing Alzheimer’s – by Dr. Heather Sandison

    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 title here is bold, isn’t it? But, if the studies so far are anything to go by, she is, indeed, reversing Alzheimer’s. By this we mean: her Alzheimer’s patients have enjoyed a measurable reversal of the symptoms of cognitive decline (this is not something that usually happens).

    The science here is actually new, and/but references are given aplenty, including Dr. Sandison’s own research and others—there’s a bibliography of several hundred papers, which we love to see.

    Dr. Sandison’s approach is of course multivector, but is far more lifestyle medicine than pills, with diet in particular playing a critical role. Indeed, it’s worth mentioning that she is a naturopathic doctor (not an MD), so that is her focus—though she’s had a lot of MDs looking in on her work too, as you may see in the book. She has found best results in a diet low in carbs, high in healthy fats—and it bears emphasizing, healthy ones. Many other factors are also built in, but this is a book review, not a book summary.

    Nor does the book look at diet in isolation; other aspects of lifestyle are also taken into account, as well as various medical pathways, and how to draw up a personalized plan to deal with those.

    The book is written with the general assumption that the reader is someone with increased Alzheimer’s risk wishing to reduce that risk, or the relative of someone with Alzheimer’s disease already. However, the information within is beneficial to all.

    The style is on the hard end of pop-science; it’s written for the lay reader, but will (appropriately enough) require active engagement to read effectively.

    Bottom line: if Alzheimer’s is something that affects or is likely to affect you (directly, or per a loved one), then this is a very good book to have read

    Click here top check out Reversing Alzheimer’s, and learn how to do it!

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  • Homeopathy: Evidence So Tiny That It’s Not there?

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    Homeopathy: Evidence So Tiny That It’s Not There?

    Yesterday, we asked you your opinions on homeopathy. The sample size of responses was a little lower than we usually get, but of those who did reply, there was a clear trend:

    • A lot of enthusiasm for “Homeopathy works on valid principles and is effective”
    • Near equal support for “It may help some people as a complementary therapy”
    • Very few people voted for “Science doesn’t know how it works, but it works”; this is probably because people who considered voting for this, voted for the more flexible “It may help some people as a complementary therapy” instead.
    • Very few people considered it a dangerous scam and a pseudoscience.

    So, what does the science say?

    Well, let us start our investigation by checking out the position of the UK’s National Health Service, an organization with a strong focus on providing the least expensive treatments that are effective.

    Since homeopathy is very inexpensive to arrange, they will surely want to put it atop their list of treatments, right?

    ❝Homeopathy is a “treatment” based on the use of highly diluted substances, which practitioners claim can cause the body to heal itself.

    There’s been extensive investigation of the effectiveness of homeopathy. There’s no good-quality evidence that homeopathy is effective as a treatment for any health condition.❞

    The NHS actually has a lot more to say about that, and you can read their full statement here.

    But that’s just one institution. Here’s what Australia’s National Health and Medical Research Council had to say:

    ❝There was no reliable evidence from research in humans that homeopathy was effective for treating the range of health conditions considered: no good-quality, well-designed studies with enough participants for a meaningful result reported either that homeopathy caused greater health improvements than placebo, or caused health improvements equal to those of another treatment❞

    You can read their full statement here.

    The American FDA, meanwhile, have a stronger statement:

    ❝Homeopathic drug products are made from a wide range of substances, including ingredients derived from plants, healthy or diseased animal or human sources, minerals and chemicals, including known poisons. These products have the potential to cause significant and even permanent harm if they are poorly manufactured, since that could lead to contaminated products or products that have potentially toxic ingredients at higher levels than are labeled and/or safe, or if they are marketed as substitute treatments for serious or life-threatening diseases and conditions, or to vulnerable populations.❞

    You can read their full statement here.

    Homeopathy is a dangerous scam and a pseudoscience: True or False?

    False and True, respectively, mostly.

    That may be a confusing answer, so let’s elaborate:

    • Is it dangerous? Mostly not; it’s mostly just water. However, two possibilities for harm exist:
      • Careless preparation could result in a harmful ingredient still being present in the water—and because of the “like cures like” principle, many of the ingredients used in homeopathy are harmful, ranging from heavy metals to plant-based neurotoxins. However, the process of “ultra-dilution” usually removes these so thoroughly that they are absent or otherwise scientifically undetectable.
      • Placebo treatment has its place, but could result in “real” treatment going undelivered. This can cause harm if the “real” treatment was critically needed, especially if it was needed on a short timescale.
    • Is it a scam? Probably mostly not; to be a scam requires malintent. Most practitioners probably believe in what they are practising.
    • Is it a pseudoscience? With the exception that placebo effect has been highly studied and is a very valid complementary therapy… Yes, aside from that it is a pseudoscience. There is no scientific evidence to support homeopathy’s “like cures like” principle, and there is no scientific evidence to support homeopathy’s “water memory” idea. On the contrary, they go against the commonly understood physics of our world.

    It may help some people as a complementary therapy: True or False?

    True! Not only is placebo effect very well-studied, but best of all, it can still work as a placebo even if you know that you’re taking a placebo… Provided you also believe that!

    Science doesn’t know how it works, but it works: True or False?

    False, simply. At best, it performs as a placebo.

    Placebo is most effective when it’s a remedy against subjective symptoms, like pain.

    However, psychosomatic effect (the effect that our brain has on the rest of our body, to which it is very well-connected) can mean that placebo can also help against objective symptoms, like inflammation.

    After all, our body, directed primarily by the brain, can “decide” what immunological defenses to deploy or hold back, for example. This is why placebo can help with conditions as diverse as arthritis (an inflammatory condition) or diabetes (an autoimmune condition, and/or a metabolic condition, depending on type).

    Here’s how homeopathy measures up, for those conditions:

    (the short answer is “no better than placebo”)

    Homeopathy works on valid principles and is effective: True or False?

    False, except insofar as placebo is a valid principle and can be effective.

    The stated principles of homeopathy—”like cures like” and “water memory”—have no scientific basis.

    We’d love to show the science for this, but we cannot prove a negative.

    However, the ideas were conceived in 1796, and are tantamount to alchemy. A good scientific attitude means being open-minded to new ideas and testing them. In homeopathy’s case, this has been done, extensively, and more than 200 years of testing later, homeopathy has consistently performed equal to placebo.

    In summary…

    • If you’re enjoying homeopathic treatment and that’s working for you, great, keep at it.
    • If you’re open-minded to enjoying a placebo treatment that may benefit you, be careful, but don’t let us stop you.
    • If your condition is serious, please do not delay seeking evidence-based medical treatment.

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  • Unprocess Your Life – by Rob Hobson

    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.

    Rob Hobson is not a doctor, but he is a nutritionist with half the alphabet after his name (BSc, PGDip, MSc, AFN, SENR) and decades of experience in the field.

    The book covers, in jargon-free fashion, the science of ultra-processed foods, and why for example that pack of frozen chicken nuggets are bad but a pack of tofu (which obviously also took some processing, because it didn’t grow on the plant like that) isn’t.

    This kind of explanation puts to rest a lot of the “does this count?” queries that a reader might have when giving the shopping list a once-over.

    He also covers practical considerations such as kitchen equipment that’s worth investing in if you don’t already have it, and an “unprocessed pantry” shopping list.

    The recipes (yes, there are recipes, nearly a hundred of them) are not plant-based by default, but there is a section of vegan and vegetarian recipes. Given that the theme of the book is replacing ultra-processed foods, it doesn’t mean a life of abstemiousness—there are recipes for all manner of things from hot sauce to cakes. Just, healthier unprocessed ones! There are classically healthy recipes too, of course.

    Bottom line: if you’ve been wishing for a while that you could get rid of those processed products that are just so convenient that you haven’t got around to replacing them with healthier options, this book can indeed help you do just that.

    Click here to check out Unprocess Your Life, and unprocess your life!

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  • 52 Small Changes – by Brett Blumenthal

    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 see a lot of books that exhort us to get a six-pack in a month, change our life in 7 days, learn Japanese in 24 hours. The reality is, things take time!

    Brett Blumenthal is more realistic while being just as motivational:

    The idea is simple… Make one small change per week for 52 weeks, and at the end of the year, you’ll be healthier and happier.

    At 10almonds, we’re big fans of small changes that add up (or rather: compound!) to make big differences, so this one’s absolutely our style!

    Best of all, she offers us not just “do this” advice, but also “and here’s the information and resources you’ll need to make this change work the best it can for you”

    The advices range in topic from nutrition to exercise to sleep to mental wellness to interpersonal stuff and more. The biggest focus is on personal health, though, with small changes to exercise and nutrition making up the lion’s share of the changes.

    Bottom line: this is a book you’ll want to grab once a week. Consider setting a reminder on your phone to check in with it each Sunday, for example!

    Take the first step and order “52 Small Changes” from Amazon today!

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  • How To Make Drinking Less Harmful

    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.

    Making Drinking Less Harmful

    We often talk of the many ways alcohol harms our health, and we advocate for reducing (or eliminating) its consumption. However, it’s not necessarily as easy as all that, and it might not even be a goal that everyone has. So, if you’re going to imbibe, what can you do to mitigate the harmful effects of alcohol?

    There is no magical solution

    Sadly. If you drink alcohol, there will be some harmful effects, and nothing will completely undo that. But there are some things that can at least help—read on to learn more!

    Coffee

    It’s not the magical sober-upperer that some would like it to be, but it is good against the symptoms of alcohol intoxication, and slightly reduces the harm to your body, because it is:

    • Hydrating (whereas alcohol is dehydrating)
    • A source of antioxidants (whereas alcohol causes oxidative stress, which has nothing to do with psychological stress, and is a kind of cellular damage)
    • A stimulant, assuming it is not decaffeinated (it’s worth noting that its stimulant effects work partly by triggering vasoconstriction, which is the opposite of the vasodilation caused by alcohol)

    To this end, the best coffee for anti-alcohol effects should be:

    • Caffeinated, and strong
    • Long (we love espresso, but we need hydration here and that comes from volume!)
    • Without sugar (you don’t want to create an adverse osmotic gradient to leech water from your body)

    As for milk/cream/whatever, have it or don’t, per your usual preference. It won’t make any difference to the alcohol in your system.

    Antioxidants, polyphenols, flavonoids, and things with similar mechanisms

    We mentioned that coffee contains antioxidants, but if you want to really bring out the heavy guns, taking more powerful antioxidants can help a lot. If you don’t have the luxury of enjoying berries and cacao nibs by the handful, supplements that have some similar benefits are a perfectly respectable choice.

    For example, you might want to consider green tea extract:

    L-theanine 200mg (available on Amazon)

    Specialist anti-alcohol drugs

    These are somewhat new and the research is still ongoing, but for example:

    Dihydromyricetin (DHM) as a novel anti-alcohol intoxication medication

    In short, DHM is a flavonoid (protects against the oxidative stress caused by alcohol, and has been found to reduce liver damage—see the above link) and also works on GABA-receptors (reduces alcohol withdrawal symptoms after cessation of drinking, and thus also reduces hangovers).

    Once again: the marketing claims of such drugs may be bold, but there’s a lot that’s not known and they’re not a magic pill. They do NOT mean you can take them alongside drinking and drink what you like with impunity. However, they may help mitigate some of the harmful effects of alcohol. If you wish to try them, these can be purchased at pharmacies or online, for example:

    Alcohol Defense Capsules (available on Amazon)

    Bottom line

    Alcohol is bad for your health and none of the above will eliminate the health risks. But, if you’re going to have alcohol, then having the above things as well may at least somewhat reduce the harm done.

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  • The Yoga of Breath – by Richard Rosen

    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 probably know to breathe through your nose, and to breathe with your diaphragm. But did you know you’re usually only breathing through one nostril at a time, and alternate between nostrils every few hours? And did you know how to breathe through both nostrils equally instead, and the benefits that can bring?

    The above is one example of many, of things that make this book stand out from the crowd when it comes to breathing exercises. Author Richard Rosen has a deep expertise in this topic, and explains everything clearly and comprehensively, without leaving room for ambiguity.

    While most of the book focuses on the mechanics and physical techniques of breathing, he does also cover some more mindstate-related things too—without which, it wouldn’t be yoga.

    If the book has a downside, it’s that its comprehensive nature could be off-putting to readers new to breathing work in general. However, since he does explain everything from the ground up, that’s no reason to be put off this book, iff you’re serious about learning.

    Bottom line: if you’d like a deeper understanding of breathwork than “breathe slowly through your nose, using your diaphragm”, this book will teach you depths of breathing you probably didn’t know were possible.

    Click here to check out The Yoga of Breath, and catch yours!

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