Swordfish vs Tuna – Which is Healthier?

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Our Verdict

When comparing swordfish to tuna, we picked the tuna.

Why?

Today in “that which is more expensive is not necessarily the healthier”…

Considering the macros first, swordfish has more than 8x more total fat, about 9x more saturated fat, and yes, more cholesterol. On the other hand, tuna has more protein. An easy win for tuna.

In terms of vitamins, swordfish has more of vitamins A, B5, D, and E, while tuna has more of vitamins B1, B2, B3, B6, and B12. A marginal win for tuna, unless you want to weight the other vitamins more heavily, in which case, more likely a tie, or maybe even an argument for swordfish if you have a particular vitamin deficiency on that side.

When it comes to minerals, swordfish has more calcium and zinc, while tuna has more iron, magnesium, manganese, phosphorus, potassium, and selenium. A clear win for tuna.

One other thing: they’re both very rich in mercury, and while tuna is bad for that, swordfish has nearly 3x as much.

In short, both have a good spread of vitamins and minerals, and both are quite tainted with mercury, but in relative terms, there’s a clear winner even before considering the very different macros, and the winner is tuna.

Want to learn more?

You might like to read:

Farmed Fish vs Wild Caught: Important Differences

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  • Thinking about cosmetic surgery? New standards will force providers to tell you the risks and consider if you’re actually suitable

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    People considering cosmetic surgery – such as a breast augmentation, liposuction or face lift – should have extra protection following the release this week of new safety and quality standards for providers, from small day-clinics through to larger medical organisations.

    The new standards cover issues including how these surgeries are advertised, psychological assessments before surgery, the need for people to be informed of risks associated with the procedure, and the type of care people can expect during and afterwards. The idea is for uniform standards across Australia.

    The move is part of sweeping reforms of the cosmetic surgery industry and the regulation of medical practitioners, including who is allowed to call themselves a surgeon.

    It is heartening to see these reforms, but some may say they should have come much sooner for what’s considered a highly unregulated area of medicine.

    Why do people want cosmetic surgery?

    Australians spent an estimated A$473 million on cosmetic surgery procedures in 2023.

    The major reason people want cosmetic surgery relates to concerns about their body image. Comments from their partners, friends or family about their appearance is another reason.

    The way cosmetic surgery is portrayed on social media is also a factor. It’s often portrayed as an “easy” and “accessible” fix for concerns about someone’s appearance. So such aesthetic procedures have become far more normalised.

    The use of “before” and “after” images online is also a powerful influence. Some people may think their appearance is worse than the “before” photo and so they think cosmetic intervention is even more necessary.

    People don’t always get the results they expect

    Most people are satisfied with their surgical outcomes and feel better about the body part that was previously concerning them.

    However, people have often paid a sizeable sum of money for these surgeries and sometimes experienced considerable pain as they recover. So a positive evaluation may be needed to justify these experiences.

    People who are likely to be unhappy with their results are those with unrealistic expectations for the outcomes, including the recovery period. This can occur if people are not provided with sufficient information throughout the surgical process, but particularly before making their final decision to proceed.

    What’s changing?

    According to the new standards, services need to ensure their own advertising is not misleading, does not create unreasonable expectations of benefits, does not use patient testimonials, and doesn’t offer any gifts or inducements.

    For some clinics, this will mean very little change as they were not using these approaches anyway, but for others this may mean quite a shift in their advertising strategy.

    It will likely be a major challenge for clinics to monitor all of their patient communication to ensure they adhere to the standards.

    It is also not quite clear how the advertising standards will be monitored, given the expanse of the internet.

    What about the mental health assessment?

    The new standards say clinics must have processes to ensure the assessment of a patient’s general health, including psychological health, and that information from a patient’s referring doctor be used “where available”.

    According to the guidelines from the Medical Board of Australia, which the standards are said to complement, all patients must have a referral, “preferably from their usual general practitioner or if that is not possible, from another general practitioner or other specialist medical practitioner”.

    While this is a step in the right direction, we may be relying on medical professionals who may not specialise in assessing body image concerns and related mental health conditions. They may also have had very little prior contact with the patient to make their clinical impressions.

    So these doctors need further training to ensure they can perform assessments efficiently and effectively. People considering surgery may also not be forthcoming with these practitioners, and may view them as “gatekeepers” to surgery they really want to have.

    Ideally, mental health assessments should be performed by health professionals who are extensively trained in the area. They also know what other areas should be explored with the patient, such as the potential impact of trauma on body image concerns.

    Of course, there are not enough mental health professionals, particularly psychologists, to conduct these assessments so there is no easy solution.

    Ultimately, this area of health would likely benefit from a standard multidisciplinary approach where all health professionals involved (such as the cosmetic surgeon, general practitioner, dermatologist, psychologist) work together with the patient to come up with a plan to best address their bodily concerns.

    In this way, patients would likely not view any of the health professionals as “gatekeepers” but rather members of their treating team.

    If you’re considering cosmetic surgery

    The Australian Commission on Safety and Quality in Health Care, which developed the new standards, recommended taking these four steps if you’re considering cosmetic surgery:

    1. have an independent physical and mental health assessment before you commit to cosmetic surgery

    2. make an informed decision knowing the risks

    3. choose your practitioner, knowing their training and qualifications

    4. discuss your care after your operation and where you can go for support.

    My ultimate hope is people safely receive the care to help them best overcome their bodily concerns whether it be medical, psychological or a combination.The Conversation

    Gemma Sharp, Associate Professor, NHMRC Emerging Leadership Fellow & Senior Clinical Psychologist, Monash University

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

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  • 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.

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  • An RSV vaccine has been approved for people over 60. But what about young children?

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    The Therapeutic Goods Administration (TGA) has approved a vaccine against respiratory syncytial virus (RSV) in Australia for the first time. The shot, called Arexvy and manufactured by GSK, will be available by prescription to adults over 60.

    RSV is a contagious respiratory virus which causes an illness similar to influenza, most notably in babies and older adults.

    So while it will be good to have an RSV vaccine available for older people, where is protection up to for the youngest children?

    A bit about RSV

    RSV was discovered in chimpanzees with respiratory illness in 1956, and was soon found to be a common cause of illness in humans.

    There are two key groups of people we would like to protect from RSV: babies (up to about one year old) and people older than 60.

    Babies tend to fill up hospitals during the RSV season in late spring and winter in large numbers, but severe infection requiring admission to intensive care is less common.

    In babies and younger children, RSV generally causes a wheezing asthma-like illness (bronchiolitis), but can also cause pneumonia and croup.

    Although there are far fewer hospital admissions among older people, they can develop severe disease and die from an infection.

    A baby sitting on a bed.
    Babies account for the majority of hospitalisations with RSV.
    Prostock-studio/Shutterstock

    RSV vaccines for older people

    For older adults, there are actually several RSV vaccines in the pipeline. The recent Australian TGA approval of Arexvy is likely to be the first of several, with other vaccines from Pfizer and Moderna currently in development.

    The GSK and Pfizer RSV vaccines are similar. They both contain a small component of the virus, called the pre-fusion protein, that the immune system can recognise.

    Both vaccines have been shown to reduce illness from RSV by more than 80% in the first season after vaccination.

    In older adults, side effects following Arexvy appear to be similar to other vaccines, with a sore arm and generalised aches and fatigue frequently reported.

    Unlike influenza vaccines which are given each year, it is anticipated the RSV vaccine would be a one-off dose, at least at this stage.

    Protecting young children from RSV

    Younger babies don’t tend to respond well to some vaccines due to their immature immune system. To prevent other diseases, this can be overcome by giving multiple vaccine doses over time. But the highest risk group for RSV are those in the first few months of life.

    To protect this youngest age group from the virus, there are two potential strategies available instead of vaccinating the child directly.

    The first is to give a vaccine to the mother and rely on the protective antibodies passing to the infant through the placenta. This is similar to how we protect babies by vaccinating pregnant women against influenza and pertussis (whooping cough).

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    Abrysvo, the Pfizer RSV vaccine, has been trialled in pregnant women. In clinical trials, this vaccine has been shown to reduce illness in infants for up to six months. It has been approved in pregnant women in the United States, but is not yet approved in Australia.

    An antibody product called palivizumab has been available for many years, but is only partially effective and extremely expensive, so has only been given to a small number of children at very high risk.

    A newer antibody product, nirsevimab, has been shown to be effective in reducing infections and hospitalisations in infants. It was approved by the TGA in November, but it isn’t yet clear how this would be accessed in Australia.

    What now?

    RSV, like influenza, is a major cause of respiratory illness, and the development of effective vaccines represents a major advance.

    While the approval of the first vaccine for older people is an important step, many details are yet to be made available, including the cost and the timing of availability. GSK has indicated its vaccine should be available soon. While the vaccine will initially only be available on private prescription (with the costs paid by the consumer), GSK has applied for it to be made free under the National Immunisation Program.

    In the near future, we expect to hear further news about the other vaccines and antibodies to protect those at higher risk from RSV disease, including young children.The Conversation

    Allen Cheng, Professor of Infectious Diseases, Monash University

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

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