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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  • Edamame vs Kidney Beans – Which is Healthier?

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    Our Verdict

    When comparing edamame to kidney beans, we picked the edamame.

    Why?

    In terms of macros, edamame has slightly more protein, while kidney beans have slightly more fiber and nearly 3x the carbs. So, which wins this round will come down to a subjective assessment of how those carbs fit into your preferred way of eating, and whether you would rather have more or less. We’ll call this round a tie based on the protein and fiber, but it could be swung either way by your opinion of the carbs.

    In the category of vitamins, edamame has a lot more of vitamins A, B1, B2, B3, B5, B7, B9, C, E, K, and choline, while kidney beans have (slightly) more vitamin B6. An easy win for edamame.

    When it comes to minerals, edamame has more calcium, copper, iron, magnesium, phosphorus, potassium, and zinc, while kidney beans have slightly more selenium. Another clear win for edamame.

    Adding up the sections makes for a clear overall win for edamame, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Why You Can’t Skimp On Amino Acids ← kidney beans are good for these, but edamame is excellent

    Enjoy!

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  • How do I handle it if my parent is refusing aged care? 4 things to consider

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    It’s a shock when we realise our parents aren’t managing well at home.

    Perhaps the house and garden are looking more chaotic, and Mum or Dad are relying more on snacks than nutritious meals. Maybe their grooming or hygiene has declined markedly, they are socially isolated or not doing the things they used to enjoy. They may be losing weight, have had a fall, aren’t managing their medications correctly, and are at risk of getting scammed.

    You’re worried and you want them to be safe and healthy. You’ve tried to talk to them about aged care but been met with swift refusal and an indignant declaration “I don’t need help – everything is fine!” Now what?

    Here are four things to consider.

    1. Start with more help at home

    Getting help and support at home can help keep Mum or Dad well and comfortable without them needing to move.

    Consider drawing up a roster of family and friends visiting to help with shopping, cleaning and outings. You can also use home aged care services – or a combination of both.

    Government subsidised home care services provide from one to 13 hours of care a week. You can get more help if you are a veteran or are able to pay privately. You can take advantage of things like rehabilitation, fall risk-reduction programs, personal alarms, stove automatic switch-offs and other technology aimed at increasing safety.

    Call My Aged Care to discuss your options.

    An older man with a serious expression on his face looks out a window.
    Is Mum or Dad OK at home?
    Nadino/Shutterstock

    2. Be prepared for multiple conversations

    Getting Mum or Dad to accept paid help can be tricky. Many families often have multiple conversations around aged care before a decision is made.

    Ideally, the older person feels supported rather than attacked during these conversations.

    Some families have a meeting, so everyone is coming together to help. In other families, certain family members or friends might be better placed to have these conversations – perhaps the daughter with the health background, or the auntie or GP who Mum trusts more to provide good advice.

    Mum or Dad’s main emotional support person should try to maintain their relationship. It’s OK to get someone else (like the GP, the hospital or an adult child) to play “bad cop”, while a different person (such as the older person’s spouse, or a different adult child) plays “good cop”.

    3. Understand the options when help at home isn’t enough

    If you have maximised home support and it’s not enough, or if the hospital won’t discharge Mum or Dad without extensive supports, then you may be considering a nursing home (also known as residential aged care in Australia).

    Every person has a legal right to choose where we live (unless they have lost capacity to make that decision).

    This means families can’t put Mum or Dad into residential aged care against their will. Every person also has the right to choose to take risks. People can choose to continue to live at home, even if it means they might not get help immediately if they fall, or eat poorly. We should respect Mum or Dad’s decisions, even if we disagree with them. Researchers call this “dignity of risk”.

    It’s important to understand Mum or Dad’s point of view. Listen to them. Try to figure out what they are feeling, and what they are worried might happen (which might not be rational).

    Try to understand what’s really important to their quality of life. Is it the dog, having privacy in their safe space, seeing grandchildren and friends, or something else?

    Older people are often understandably concerned about losing independence, losing control, and having strangers in their personal space.

    Sometimes families prioritise physical health over psychological wellbeing. But we need to consider both when considering nursing home admission.

    Research suggests going into a nursing home temporarily increases loneliness, risk of depression and anxiety, and sense of losing control.

    Mum and Dad should be involved in the decision-making process about where they live, and when they might move.

    Some families start looking “just in case” as it often takes some time to find the right nursing home and there can be a wait.

    After you have your top two or three choices, take Mum or Dad to visit them. If this is not possible, take pictures of the rooms, the public areas in the nursing home, the menu and the activities schedule.

    We should give Mum or Dad information about their options and risks so they can make informed (and hopefully better) decisions.

    For instance, if they visit a nursing home and the manager says they can go on outings whenever they want, this might dispel a belief they are “locked up”.

    Having one or two weeks “respite” in a home may let them try it out before making the big decision about staying permanently. And if they find the place unacceptable, they can try another nursing home instead.

    An older Asian woman sits with her daughter.
    You might need to have multiple conversations about aged care.
    CGN089/Shutterstock

    4. Understand the options if a parent has lost capacity to make decisions

    If Mum or Dad have lost capacity to choose where they live, family may be able to make that decision in their best interests.

    If it’s not clear whether a person has capacity to make a particular decision, a medical practitioner can assess for that capacity.

    Mum or Dad may have appointed an enduring guardian to make decisions about their health and lifestyle decisions when they are not able to.

    An enduring guardian can make the decision that the person should live in residential aged care, if the person no longer has the capacity to make that decision themselves.

    If Mum or Dad didn’t appoint an enduring guardian, and have lost capacity, then a court or tribunal can appoint that person a private guardian (usually a family member, close friend or unpaid carer).

    If no such person is available to act as private guardian, a public official may be appointed as public guardian.

    Deal with your own feelings

    Families often feel guilt and grief during the decision-making and transition process.

    Families need to act in the best interest of Mum or Dad, but also balance other caring responsibilities, financial priorities and their own wellbeing.The Conversation

    Lee-Fay Low, Professor in Ageing and Health, University of Sydney

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

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  • Insights into Osteoporosis

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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 would like to see some articles on osteoporosis❞

    You might enjoy this mythbusting main feature we did a few weeks ago!

    The Bare-Bones Truth About Osteoporosis

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  • Here’s Why You Want To Know About Mushrooms and Depression

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    Dr. Tracey Marks, psychiatrist, explains:

    A magic solution?

    Psilocybin, the psychedelic compound found in certain mushrooms, activates 5HT-2A serotonin receptors, and historically has been used recreationally to broaden thinking, relax users, and amplify emotions. And that “amplify emotions”?

    Useful for combatting depression!

    It’s been researched since the 1950s; it was approved as Indocybin in 1960, banned in the US in in 1966, and classified as Schedule I in 1970 (high abuse potential, no accepted medical use).

    However, in more recent years: since the 1990s, studies are giving promising results vs anxiety, depression, and alcohol dependence; most use microdosing (one to two doses).

    Psilocybin was eventually granted status for treatment-resistant depression (Compass Pathways, 2018) and major depression (Usona Institute, 2019) to speed approval; both are currently (at time of writing) in phase 2 trials and still recruiting participants. This may seem slow compared to some medicine R&D timelines (look at vaccines, for example, which often have to be produced as quickly as possible because of the death toll while waiting), but it could be worse: Spravato took two and a half years from breakthrough designation to approval; typical drug development can take 10+ years, so fast-tracking does shorten the process.

    One of the main benefits (aside from “it can work when other things fail”) is that often a single dose can provide relief for months.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    Taking A Trip Through The Evidence On Psychedelics

    Take care!

    Don’t Forget…

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  • Do “Natural” Painkillers Really Work?

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    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 😎

    ❝A friend of mine has hip pain, especially after walking, and prefers to avoid ordinary painkillers. I’ve seen a natural products mentioned and wondered if you would recommend them, or suggest any other natural options for pain relief❞

    There are definitely natural pain relief options that work, albeit sometimes with drawbacks. There are plenty more that don’t work better than placebo.

    But first, let’s talk about placebo: when something “doesn’t work better than placebo”, it’s easy to think that that means it doesn’t help. In reality, it does!

    After all, placebo may be “all in your head”—but so is your ability to perceive pain.

    For more on that, check out: How To Leverage Placebo Effect For Yourself

    However, let’s say you want to know whether something is likely to work better than placebo. A fair question.

    How to check whether a product is likely to work better than placebo

    First: look at the ingredients. Is there anything that stands out here as having an obvious mechanism of action? That can include “this thing has a calming/relaxing effect” even if it doesn’t directly touch pain itself, but if that’s the case, it’s worth bearing in mind when weighing up options.

    Tip: if you want to Google an ingredient to find out whether it works, then whatever you write in the search bar, add the following:

    site:pubmed.ncbi.nlm.nih.gov

    You might want to save that line to your phone’s Notes app or something. That way, it’ll just return results from PubMed, which is a large online repository of most of the world’s peer-reviewed scientific literature. So, you’ll get actually verified information, rather than just what someone wrote on the Internet.

    Alternatively you can just bookmark PubMed itself and directly use their own search feature, here: https://pubmed.ncbi.nlm.nih.gov/

    Next: look at the ingredients again. Have we checked this is not a case of “this thing sounds like this other thing but it’s not”? This happens a lot with, for example, hemp products that are relying on medicinal cannabis marketing but do not actually contain THC (or sometimes, do not even contain CBD). See also: Do CBD Gummies Work? ← the answer is “sometimes”, and this page explains why and also links to further articles we’ve written on the science of CBD and, separately, THC specifically.

    Next: look at the ingredients yet again. Watch out for “made with real…” claims. If something actually contains the ingredient, they don’t usually say “made with real…”, they just list the ingredient. Often, what “made with real…” means is that an ingredient that is present was derived from the marketed ingredient, rather than actually being the marketed ingredient. We see this a lot on food products that are “made with real fruit”, for example, and what it really means it that they used sugar. The same switcheroo is often employed shamelessly when it comes to herbal products and the like.

    Next: look at the dosage. Similar to the previous item; does this have something that technically has a certain effect, but the dosage here is so small as to be practically homeopathic?

    On a tangential note there: homeopathy does not, by the way, outperform placebo (and sometimes does worse): Homeopathy: Evidence So Tiny That It’s Not there?

    Natural Options that work

    Here are some we’ve written about previously:

    And for a specialized biomechanical approach for the situation you described:

    Just the hips

    As for reducing/managing hip pain specifically, we wrote about that here:

    Head Over Hips

    For those who learning from short videos, here’s a trio of helpers (along with our own text-based overview for each):

    And for those who prefer just reading, here’s a book we reviewed on the topic:

    11 Minutes to Pain-Free Hips – by Melinda Wright

    Take care!

    Don’t Forget…

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  • The Uses of Delusion – by Dr. Stuart Vyse

    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.

    Most of us try to live rational lives. We try to make the best decisions we can based on the information we have… And if we’re thoughtful, we even try to be aware of common logical fallacies, and overcome our personal biases too. But is self-delusion ever useful?

    Dr. Stuart Vyse, psychologist and Fellow for the Committee for Skeptical Inquiry, argues that it can be.

    From self-fulfilling prophecies of optimism and pessimism, to the role of delusion in love and loss, Dr. Vyse explores what separates useful delusion from dangerous irrationality.

    We also read about such questions as (and proposed answers to):

    • Why is placebo effect stronger if we attach a ritual to it?
    • Why are negative superstitions harder to shake than positive ones?
    • Why do we tend to hold to the notion of free will, despite so much evidence for determinism?

    The style of the book is conversational, and captivating from the start; a highly compelling read.

    Bottom line: if you’ve ever felt yourself wondering if you are deluding yourself and if so, whether that’s useful or counterproductive, this is the book for you!

    Click here to check out The Uses of Delusion, and optimize yours!

    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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