Sunflower Seeds vs Pumpkin Seeds – Which is Healthier?
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Our Verdict
When comparing sunflower seeds to pumpkin seeds, we picked the pumpkin seeds.
Why?
Both seeds have a good spread of vitamins and minerals, but pumpkin seeds have more. Sunflower seeds come out on top for copper and manganese, but everything else that’s present in either of them (in the category of vitamins and minerals, anyway), pumpkin seeds have more.
There is one other thing that sunflower seeds have more of than pumpkin seeds, and that’s fat. The fat is mostly of healthy varieties, so it’s not a negative factor, but it does mean that if you’re eating a calorie-controlled diet, you’ll get more bang for your buck (i.e. better micronutrient-to-calorie ratio) if you pick pumpkin seeds.
If you’re not concerned about fat/calories, and/or you actively want to consume more of those, then sunflower seeds are still a fine choice.
When it comes down to it, a diverse diet is best, so enjoying both might be the best option of all.
Want to get some?
We don’t sell them, but here for your convenience are example products on Amazon:
Sunflower Seeds | Pumpkin Seeds
Enjoy!
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With all this bird flu around, how safe are eggs, chicken or milk?
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Enzo Palombo, Swinburne University of Technology
Recent outbreaks of bird flu – in US dairy herds, poultry farms in Australia and elsewhere, and isolated cases in humans – have raised the issue of food safety.
So can the virus transfer from infected farm animals to contaminate milk, meat or eggs? How likely is this?
And what do we need to think about to minimise our risk when shopping for or preparing food?
AS Foodstudio/Shutterstock How safe is milk?
Bird flu (or avian influenza) is a bird disease caused by specific types of influenza virus. But the virus can also infect cows. In the US, for instance, to date more than 80 dairy herds in at least nine states have been infected with the H5N1 version of the virus.
Investigations are under way to confirm how this happened. But we do know infected birds can shed the virus in their saliva, nasal secretions and faeces. So bird flu can potentially contaminate animal-derived food products during processing and manufacturing.
Indeed, fragments of bird flu genetic material (RNA) were found in cow’s milk from the dairy herds associated with infected US farmers.
However, the spread of bird flu among cattle, and possibly to humans, is likely to have been caused through contact with contaminated milking equipment, not the milk itself.
The test used to detect the virus in milk – which uses similar PCR technology to lab-based COVID tests – is also highly sensitive. This means it can detect very low levels of the bird flu RNA. But the test does not distinguish between live or inactivated virus, just that the RNA is present. So from this test alone, we cannot tell if the virus found in milk is infectious (and capable of infecting humans).
It’s best to stick with pasteurised milk. Amnixia/Shutterstock Does that mean milk is safe to drink and won’t transmit bird flu? Yes and no.
In Australia, where bird flu has not been reported in dairy cattle, the answer is yes. It is safe to drink milk and milk products made from Australian milk.
In the US, the answer depends on whether the milk is pasteurised. We know pasteurisation is a common and reliable method of destroying concerning microbes, including influenza virus. Like most viruses, influenza virus (including bird flu virus) is inactivated by heat.
Although there is little direct research on whether pasteurisation inactivates H5N1 in milk, we can extrapolate from what we know about heat inactivation of H5N1 in chicken and eggs.
So we can be confident there is no risk of bird flu transmission via pasteurised milk or milk products.
However, it’s another matter for unpasteurised or “raw” US milk or milk products. A recent study showed mice fed raw milk contaminated with bird flu developed signs of illness. So to be on the safe side, it would be advisable to avoid raw milk products.
How about chicken?
Bird flu has caused sporadic outbreaks in wild birds and domestic poultry worldwide, including in Australia. In recent weeks, there have been three reported outbreaks in Victorian poultry farms (two with H7N3 bird flu, one with H7N9). There has been one reported outbreak in Western Australia (H9N2).
The strains of bird flu identified in the Victorian and Western Australia outbreaks can cause human infection, although these are rare and typically result from close contact with infected live birds or contaminated environments.
Therefore, the chance of bird flu transmission in chicken meat is remote.
Nonetheless, it is timely to remind people to handle chicken meat with caution as many dangerous pathogens, such as Salmonella and Campylobacter, can be found on chicken carcasses.
Always handle chicken meat carefully when shopping, transporting it home and storing it in the kitchen. For instance, make sure no meat juices cross-contaminate other items, consider using a cool bag when transporting meat, and refrigerate or freeze the meat within two hours.
Avoid washing your chicken before cooking to prevent the spread of disease-causing microbes around the kitchen.
Finally, cook chicken thoroughly as viruses (including bird flu) cannot survive cooking temperatures.
Are eggs safe?
The recent Australian outbreaks have occurred in egg-laying or mixed poultry flocks, so concerns have been raised about bird flu transmission via contaminated chicken eggs.
Can flu viruses contaminate chicken eggs and potentially spread bird flu? It appears so. A report from 2007 said it was feasible for influenza viruses to enter through the eggshell. This is because influenza virus particles are smaller (100 nanometres) than the pores in eggshells (at least 200 nm).
So viruses could enter eggs and be protected from cleaning procedures designed to remove microbes from the egg surface.
Therefore, like the advice about milk and meat, cooking eggs is best.
The US Food and Drug Administration recommends cooking poultry, eggs and other animal products to the proper temperature and preventing cross-contamination between raw and cooked food.
In a nutshell
If you consume pasteurised milk products and thoroughly cook your chicken and eggs, there is nothing to worry about as bird flu is inactivated by heat.
The real fear is that the virus will evolve into highly pathogenic versions that can be transmitted from human to human.
That scenario is much more frightening than any potential spread though food.
Enzo Palombo, Professor of Microbiology, Swinburne University of Technology
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Anti-Inflammatory Cookbook for Beginners – by Melissa Jefferson
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For some of us, avoiding inflammatory food is a particularly important consideration. For all of us, it should be anyway.
Sometimes, we know what’s good against inflammation, and we know what’s bad for inflammation… but we might struggle to come up with full meals of just-the-good, especially if we want to not repeat meals every day!
The subtitle is slightly misleading! It says “Countless Easy and Delicious Recipes”, but this depends on your counting ability. Melissa Jefferson gives us 150 anti-inflammatory recipes, which can be combined for a 12-week meal plan. We think that’s enough to at least call it “many”, though.
First comes an introduction to inflammation, inflammatory diseases, and a general overview of what to eat / what to avoid. After that, the main part of the book is divided into sections:
- Breakfasts (20)
- Soups (15)
- Beans & Grains (20)
- Meat (20)
- Fish (20)
- Vegetables (20)
- Sides (15)
- Snacks (10)
- Desserts (10)
If you’ve a knowledge of anti-inflammation diet already, you may be wondering how “Meat” and “Desserts” works.
- The meat section is a matter of going light on the meat and generally favoring white meats, and certainly unprocessed.
- Of course, if you are vegetarian or vegan, substitutions may be in order anyway.
As for the dessert section? A key factor is that fruits and chocolate are anti-inflammatory foods! Just a matter of not having desserts full of sugar, flour, etc.
The recipes themselves are simple and to-the-point, with ingredients, method, and nutritional values. Just the way we like it.
All in all, a fine addition to absolutely anyone’s kitchen library… And doubly so if you have a particular reason to focus on avoiding/reducing inflammation!
Get your copy of “Anti-Inflammatory Cookbook for Beginners” from Amazon today!
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Great Sex Never Gets Old – by Kimberly Cunningham – by Kimberly Cunningham
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Here some readers may be thinking “after 40? But I am 70 already” or such, so be assured, there’s no upper limit on the applicability of this book’s writings. The number of 40 was chosen more as the start point of things, because it is an age after which the majority of hormonal declines happen (and with them, often, sex drive and/or physical ability). But, as she explains, this is by no means necessarily an end, and can instead be an exciting new beginning.
She kicks things off with a “wellness check”, before diving into the science of the menopause—and yes, the andropause too.
She doesn’t stop there though, and discusses other hormones besides the obvious ones, and other non-hormonal factors that can affect sex in what for most people is the later half of life.
Nurse Cunningham, much like most of modern science, is strongly pro-HRT, and/but doesn’t claim it to be a magic bullet (though honestly, it can feel like it is! But here we’re reviewing the book, not HRT, so let’s continue), or else this book could have been a leaflet. Instead, she talks about the side-effects to expect (mostly good or neutral, but still, things you don’t want to be taken by surprise by), and what things will just be “a little different” now if you’re running on exogenous bioidentical hormones rather than ones your own body made. A lot of this comes down to how and when one takes them, by the way, since this can be different to your body making its own natural peaks and troughs.
But it’s not all about hormones; there are also plenty of chapters on social and psychological issues, as well as medical issues other than hormones.
The style is very light and conversational, while also casually dropping about 30 pages of scientific references. Like many nurses, the author knows at least as much as doctors when it comes to her area of expertise, and it shows.
Bottom line: if your sex has ever hit a slump, and/or you simply recognize that it could, this book could make a very important difference.
Click here to check out Great Sex Never Gets Old, and enjoy the best of life in the bedroom too!
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Asparagus vs Eggplant – Which is Healthier?
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Our Verdict
When comparing asparagus to eggplant, we picked the asparagus.
Why?
In terms of macros, they’re very similar. Technically asparagus has twice the protein, but it’s at 2.2g/100g compared to eggplant’s 0.98g/100g, so it’s not too meaningful. They’re both mostly water, low in carbs, with a little fiber, and negligible fat (though eggplant technically has more fat, but again, these numbers are miniscule). For practical purposes, the two vegetables are even in this category, or if you really want decisive answers, a tiny margin of a win for asparagus.
In the category of vitamins, asparagus is much higher in vitamins A, B1, B2, B3, B5, B6, B9, E, & K, as well as choline. Eggplant is not higher in any vitamins. A clear win for asparagus.
When it comes to minerals, asparagus is much higher in calcium, copper, iron, phosphorus, selenium, and zinc, while eggplant is a little higher in manganese. Another easy win for asparagus.
Lastly, asparagus wins on polyphenols too, with its high quercetin content. Eggplant does contain some polyphenols, but in such tiny amounts that even added up they’re less than 7% of what asparagus has to offer in quercetin alone.
Obviously, enjoy both, though! Diversity is healthy.
Want to learn more?
You might like to read:
Fight Inflammation & Protect Your Brain, With Quercetin
Take care!
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What is type 1.5 diabetes? It’s a bit like type 1 and a bit like type 2 – but it’s often misdiagnosed
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While you’re likely familiar with type 1 and type 2 diabetes, you’ve probably heard less about type 1.5 diabetes.
Also known as latent autoimmune diabetes in adults (LADA), type 1.5 diabetes has features of both type 1 and type 2 diabetes.
More people became aware of this condition after Lance Bass, best known for his role in the iconic American pop band NSYNC, recently revealed he has it.
So, what is type 1.5 diabetes? And how is it diagnosed and treated?
Pixel-Shot/Shutterstock There are several types of diabetes
Diabetes mellitus is a group of conditions that arise when the levels of glucose (sugar) in our blood are higher than normal. There are actually more than ten types of diabetes, but the most common are type 1 and type 2.
Type 1 diabetes is an autoimmune condition where the body’s immune system attacks and destroys the cells in the pancreas that make the hormone insulin. This leads to very little or no insulin production.
Insulin is important for moving glucose from the blood into our cells to be used for energy, which is why people with type 1 diabetes need insulin medication daily. Type 1 diabetes usually appears in children or young adults.
Type 2 diabetes is not an autoimmune condition. Rather, it happens when the body’s cells become resistant to insulin over time, and the pancreas is no longer able to make enough insulin to overcome this resistance. Unlike type 1 diabetes, people with type 2 diabetes still produce some insulin.
Type 2 is more common in adults but is increasingly seen in children and young people. Management can include behavioural changes such as nutrition and physical activity, as well as oral medications and insulin therapy.
People with diabetes may need to regularly monitor their blood sugar levels. Dragana Gordic/Shutterstock How does type 1.5 diabetes differ from types 1 and 2?
Like type 1 diabetes, type 1.5 occurs when the immune system attacks the pancreas cells that make insulin. But people with type 1.5 often don’t need insulin immediately because their condition develops more slowly. Most people with type 1.5 diabetes will need to use insulin within five years of diagnosis, while those with type 1 typically require it from diagnosis.
Type 1.5 diabetes is usually diagnosed in people over 30, likely due to the slow progressing nature of the condition. This is older than the typical age for type 1 diabetes but younger than the usual diagnosis age for type 2.
Type 1.5 diabetes shares genetic and autoimmune risk factors with type 1 diabetes such as specific gene variants. However, evidence has also shown it may be influenced by lifestyle factors such as obesity and physical inactivity which are more commonly associated with type 2 diabetes.
What are the symptoms, and how is it treated?
The symptoms of type 1.5 diabetes are highly variable between people. Some have no symptoms at all. But generally, people may experience the following symptoms:
- increased thirst
- frequent urination
- fatigue
- blurred vision
- unintentional weight loss.
Typically, type 1.5 diabetes is initially treated with oral medications to keep blood glucose levels in normal range. Depending on their glucose control and the medication they are using, people with type 1.5 diabetes may need to monitor their blood glucose levels regularly throughout the day.
When average blood glucose levels increase beyond normal range even with oral medications, treatment may progress to insulin. However, there are no universally accepted management or treatment strategies for type 1.5 diabetes.
Type 1.5 diabetes might be managed with oral medications, at least initially. Dragana Gordic/Shutterstock Type 1.5 diabetes is often misdiagnosed
Lance Bass said he was initially diagnosed with type 2 diabetes, but later learned he actually has type 1.5 diabetes. This is not entirely uncommon. Estimates suggest type 1.5 diabetes is misdiagnosed as type 2 diabetes 5–10% of the time.
There are a few possible reasons for this.
First, accurately diagnosing type 1.5 diabetes, and distinguishing it from other types of diabetes, requires special antibody tests (a type of blood test) to detect autoimmune markers. Not all health-care professionals necessarily order these tests routinely, either due to cost concerns or because they may not consider them.
Second, type 1.5 diabetes is commonly found in adults, so doctors might wrongly assume a person has developed type 2 diabetes, which is more common in this age group (whereas type 1 diabetes usually affects children and young adults).
Third, people with type 1.5 diabetes often initially make enough insulin in the body to manage their blood glucose levels without needing to start insulin medication. This can make their condition appear like type 2 diabetes, where people also produce some insulin.
Finally, because type 1.5 diabetes has symptoms that are similar to type 2 diabetes, it may initially be treated as type 2.
We’re still learning about type 1.5
Compared with type 1 and type 2 diabetes, there has been much less research on how common type 1.5 diabetes is, especially in non-European populations. In 2023, it was estimated type 1.5 diabetes represented 8.9% of all diabetes cases, which is similar to type 1. However, we need more research to get accurate numbers.
Overall, there has been a limited awareness of type 1.5 diabetes and unclear diagnostic criteria which have slowed down our understanding of this condition.
A misdiagnosis can be stressful and confusing. For people with type 1.5 diabetes, being misdiagnosed with type 2 diabetes might mean they don’t get the insulin they need in a timely manner. This can lead to worsening health and a greater likelihood of complications down the road.
Getting the right diagnosis helps people receive the most appropriate treatment, save money, and reduce diabetes distress. If you’re experiencing symptoms you think may indicate diabetes, or feel unsure about a diagnosis you’ve already received, monitor your symptoms and chat with your doctor.
Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University and Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Latest Alzheimer’s Prevention Research Updates
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Questions and Answers at 10almonds
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This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
I am now in the “aging” population. A great concern for me is Alzheimers. My father had it and I am so worried. What is the latest research on prevention?
One good thing to note is that while Alzheimer’s has a genetic component, it doesn’t appear to be hereditary per se. Still, good to be on top of these things, and it’s never too early to start with preventive measures!
You might like a main feature we did on this recently:
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