Watermelon vs Cucumber – Which is Healthier?

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Our Verdict

When comparing watermelon to cucumber, we picked the cucumber.

Why?

Both are good! But in the battle of the “this is mostly water” salad items, cucumber wins out.

In terms of macros they both are, as we say, mostly water. However, watermelon contains more sugar for the same amount of fiber, contributing to cucumber having the lower glycemic index.

When it comes to vitamins, watermelon does a little better; watermelon has more of vitamins A, B1, B3, B6, C, and E, while cucumber has more of vitamins B2, B5, B9, K, and choline. So, a modest 6:5 win for watermelon.

In the category of minerals, it’s a different story; watermelon has more selenium, while cucumber has more calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Both contain an array of polyphenols; mostly different ones from each other.

As ever, enjoy both. However, adding up the sections, we say cucumber enjoys a marginal win here.

Want to learn more?

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  • Goji Berries: Which Benefits Do They Really Have?

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    Are Goji Berries Really A Superfood?

    Goji berries are popularly considered a superfood, and sold for everything from anti-aging effects, to exciting benefits* that would get this email directed to your spam folder if we described them.

    *We searched so you don’t have to: there doesn’t seem to be much research to back [that claim that we can’t mention], but we did find one paper on its “invigorating” benefits for elderly male rats. We prefer to stick to human studies where we can!

    So how does the science stack up for the more mainstream claims?

    Antioxidant effects

    First and most obvious for this fruit that’s full of helpful polysaccharides, carotenoids, phenolic acids, and flavonoids, yes, they really do have strong antioxidant properties:

    Goji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of Action

    Immune benefits

    Things that are antioxidant are generally also anti-inflammatory, and often have knock-on benefits for the immune system. That appears to be the case here.

    For example, in this small-but-statistically-significant study (n=60) in healthy adults (aged 55–72 years)

    ❝The GoChi group showed a statistically significant increase in the number of lymphocytes and levels of interleukin-2 and immunoglobulin G compared to pre-intervention and the placebo group, whereas the number of CD4, CD8, and natural killer cells or levels of interleukin-4 and immunoglobulin A were not significantly altered. The placebo group showed no significant changes in any immune measures.

    Whereas the GoChi group showed a significant increase in general feelings of well-being, such as fatigue and sleep, and showed a tendency for increased short-term memory and focus between pre- and post-intervention, the placebo group showed no significant positive changes in these measures.❞

    “GoChi” here is a brand name for goji berries, and it’s not clear from the abstract whether the company funded the study:

    Source: Immunomodulatory effects of a standardized Lycium barbarum fruit juice in Chinese older healthy human subjects

    Here’s another study, this time n=150, and ages 65–70 years old. This time it’s with a different brand (“Lacto-Wolfberry”, a milk-with-goji supplement drink) and it’s also unclear whether the company funded the study. However, taking the data at face value:

    ❝In conclusion, long-term dietary supplementation with Lacto-Wolfberry in elderly subjects enhances their capacity to respond to antigenic challenge without overaffecting their immune system, supporting a contribution to reinforcing immune defense in this population. ❞

    In other words: it allowed those who took it to get measurably more benefit from the flu vaccinations that they received, without any ill effects.

    Source: Immunomodulatory effects of dietary supplementation with a milk-based wolfberry formulation in healthy elderly: a randomized, double-blind, placebo-controlled trial

    Anticancer potential

    This one’s less contentious (the immune benefits seemed very credible; we’d just like to see more transparent research to say for sure), so in the more clearly-evidenced case against cancer we’ll just drop a few quick studies, clipped for brevity:

    You get the idea: it helps!

    Bonus benefit for the eyes

    Goji berries also help against age-related macular degeneration. The research for this is in large part secondary, i.e. goji berries contain things x, y, and z, and then separate studies say that those things help against age-related macular degeneration.

    We did find some goji-specific studies though! One of them was for our old friends the “Lacto-Wolfberry” people and again, wasn’t very transparent, so we’ll not take up extra time/space with that one here.

    Instead, here’s a much clearer, transparent, and well-referenced study with no conflicts of interest, that found:

    ❝Overall, daily supplementation with Goji berry for 90d improves MPOD by increasing serum Z levels rather than serum L levels in early AMD patients. Goji berry may be an effective therapeutic intervention for preventing the progression of early AMD.❞

    • MPOD = Macular Pigment Optical Density, a standard diagnostic tool for age-related macular degeneration
    • AMD = Age-related Macular Degeneration

    Source: Macular pigment and serum zeaxanthin levels with Goji berry supplement in early age-related macular degeneration

    (that whole paper is very compelling reading, if you have time)

    If you want a quicker read, we offer:

    How To Avoid Age-Related Macular Degeneration

    and also…

    Brain Food? The Eyes Have It!

    Where to get goji berries?

    You can probably find them at your local health food store, if not the supermarket. However, if you’d like to buy them online, here’s an example product on Amazon for your convenience

    Enjoy!

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  • Starfruit vs Soursop – Which is Healthier?

    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.

    Our Verdict

    When comparing starfruit to soursop, we picked the soursop.

    Why?

    First, by starfruit, we also mean carambola, which is a different name for the same fruit, and by soursop we also mean graviola/guyabano/guanábana, which are different namers for the same fruit. Now, as for their health qualities:

    In terms of macros, the soursop has more carbs and fiber, the ratio of which also give it the lower glycemic index. So, a win for soursop here.

    When it comes to vitamins, starfruit has more of vitamins A, B5, C, and E, while soursop has more of vitamins B1, B2, B3, B6, B7, B9, and K. Another win for soursop.

    In the category of minerals, starfruit has slightly more copper, manganese, and zinc, while soursop has much more calcium, iron, magnesium, phosphorus, and potassium. One more win for soursop!

    Adding up the sections makes for a clear and overwhelming win for soursop, but let’s address to quick safety considerations while we’re here:

    1. Soursop extract has been claimed to be an effective cancer treatment. It isn’t. There is no evidence for this at all; just one unscrupulous company that spread the claims.
    2. Soursop contains annonacin, a neurotoxin. That sounds scary, but much like with apple seeds and cyanide, the quantities you’d have to consume to suffer ill effects are absurd. Remember how capsaicin (as found in hot peppers) is also a neurotoxin, too and has many health benefits. Humans have a long and happy tradition of enjoying things that are toxic at high doses, but in small doses are neutral or even beneficial. Pretty much all things we can consume (including oxygen, and water) are toxic at sufficient doses.

    In short, both of these fruits are fine and good, neither will treat cancer, but both will help to keep you in good health. As for nutritional density, the soursop wins in every category.

    Want to learn more?

    You might like to read:

    Top 8 Fruits That Prevent & Kill Cancer ← soursop has no special cancer treatment properties, but actual evidence shows these fruits are beneficial (being good as a preventative, and also definitely a worthy adjunct to—but not a replacement for—mainstream anticancer therapies if you have cancer).

    Take care!

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  • Soap vs Sanitizer – Which is Healthier?

    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.

    Our Verdict

    When comparing soap to sanitizer, we picked the soap.

    Why?

    Both are good at killing bacteria / inactivating viruses, but there are several things that set them apart:

    • Soap doesn’t just kill them; it slides them off and away down the drain. That means that any it failed to kill are also off and down the drain, not still on your hands. This is assuming good handwashing technique, of course!
    • Sanitizer gel kills them, but can take up to 4 minutes of contact to do so. Given that people find 20 seconds of handwashing laborious, 240 seconds of sanitizer gel use seems too much to hope for.

    Both can be dehydrating for the hands; both can have ingredients added to try to mitigate that.

    We recommend a good (separate) moisturizer in either case, but the point is, the dehydration factor doesn’t swing it far either way.

    So, we’ll go with the one that gets rid of the germs the most quickly: the soap

    10almonds tip: splash out on the extra-nice hand-soaps for your home—this will make you and others more likely to wash your hands more often! Sometimes, making something a more pleasant experience makes all the difference.

    Want to know more?

    Check out:

    Mythbusting Handwashing

    Take care!

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Related Posts

  • Bananas vs Grapes – Which is Healthier?
  • 6 Kinds Of Drinks That Hasten Dementia

    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.

    Dr. William Li, most well-known for his diabetes expertise (remember that there are clear associations between diabetes and dementia), discusses drinks you might want to skip:

    Here’s to your good health

    The 6 kinds of drink are:

    • Alcohol which is bad for pretty much everything and this is no exception. Can cause a deficiency of thiamine, brain-shrinking, neuroinflammation, oxidative stress, and resultant neuron damage.
    • Soda / diet soda, the former of which is bad for the diabetes-dementia connection, and the latter of which is also usually (depends on the sweetener) harmful to the gut and thus the gut-brain connection.
    • Fruit juices, especially if processed, as the high sugar and zero or nearly-zero fiber can lead to insulin resistance, affecting the brain’s energy processing. In particular, fruit juice drinks sweetened with high-fructose corn syrup (HFCS) can accumulated as fat in the brain (due to how the body processes fructose in the absence of fiber to slow it down), impacting cognition.
    • Energy drinks, being basically the same as soda / diet soda, just now with added caffeine too.
    • [Caffeinated] late-night coffee, can (shocking nobody) disrupt sleep, and chronic sleep deprivation contributes to the build-up of harmful brain plaques.
    • Sports drinks, which (unless you’re super-sure about everything on the label; there are some good sports drinks out there) often contain HFCS in the US, along with various other additives that may not always be great for you. Also, the sodium content of electrolyte drinks are fine if you genuinely are actively sweating it out, but otherwise, can lead to high blood pressure, which is itself a dementia risk factor.

    Better options include:

    • decaffeinated coffee (or coffee enjoyed in the early afternoon)
    • green tea
    • turmeric-based drinks

    Dr. Li mentions turmeric milk drinks, but unfermented dairy is generally inflammatory, so better to make it kefir (fermented milk drink) or plant-based. Or just have a turmeric tea; that works too.

    Dr. Li also mentions berry smoothies, which are not nearly as bad as fruit juice, but still not as good as eating whole berries.

    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 to read:

    Reduce Your Alzheimer’s Risk

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  • Viruses aren’t always harmful. 6 ways they’re used in health care and pest control

    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 tend to just think of viruses in terms of their damaging impacts on human health and lives. The 1918 flu pandemic killed around 50 million people. Smallpox claimed 30% of those who caught it, and survivors were often scarred and blinded. More recently, we’re all too familiar with the health and economic impacts of COVID.

    But viruses can also be used to benefit human health, agriculture and the environment.

    Viruses are comparatively simple in structure, consisting of a piece of genetic material (RNA or DNA) enclosed in a protein coat (the capsid). Some also have an outer envelope.

    Viruses get into your cells and use your cell machinery to copy themselves.
    Here are six ways we’ve harnessed this for health care and pest control.

    1. To correct genes

    Viruses are used in some gene therapies to correct malfunctioning genes. Genes are DNA sequences that code for a particular protein required for cell function.

    If we remove viral genetic material from the capsid (protein coat) we can use the space to transport a “cargo” into cells. These modified viruses are called “viral vectors”.

    Viruses consist of a piece of RNA or DNA enclosed in a protein coat called the capsid.
    DEXi

    Viral vectors can deliver a functional gene into someone with a genetic disorder whose own gene is not working properly.

    Some genetic diseases treated this way include haemophilia, sickle cell disease and beta thalassaemia.

    2. Treat cancer

    Viral vectors can be used to treat cancer.

    Healthy people have p53, a tumour-suppressor gene. About half of cancers are associated with the loss of p53.

    Replacing the damaged p53 gene using a viral vector stops the cancerous cell from replicating and tells it to suicide (apoptosis).

    Viral vectors can also be used to deliver an inactive drug to a tumour, where it is then activated to kill the tumour cell.

    This targeted therapy reduces the side effects otherwise seen with cytotoxic (cell-killing) drugs.

    We can also use oncolytic (cancer cell-destroying) viruses to treat some types of cancer.

    Tumour cells have often lost their antiviral defences. In the case of melanoma, a modified herpes simplex virus can kill rapidly dividing melanoma cells while largely leaving non-tumour cells alone.

    3. Create immune responses

    Viral vectors can create a protective immune response to a particular viral antigen.

    One COVID vaccine uses a modified chimp adenovirus (adenoviruses cause the common cold in humans) to transport RNA coding for the SARS-CoV-2 spike protein into human cells.

    The RNA is then used to make spike protein copies, which stimulate our immune cells to replicate and “remember” the spike protein.

    Then, when you are exposed to SARS-CoV-2 for real, your immune system can churn out lots of antibodies and virus-killing cells very quickly to prevent or reduce the severity of infection.

    4. Act as vaccines

    Viruses can be modified to act directly as vaccines themselves in several ways.

    We can weaken a virus (for an attenuated virus vaccine) so it doesn’t cause infection in a healthy host but can still replicate to stimulate the immune response. The chickenpox vaccine works like this.

    The Salk vaccine for polio uses a whole virus that has been inactivated (so it can’t cause disease).

    Others use a small part of the virus such as a capsid protein to stimulate an immune response (subunit vaccines).

    An mRNA vaccine packages up viral RNA for a specific protein that will stimulate an immune response.

    5. Kill bacteria

    Viruses can – in limited situations in Australia – be used to treat antibiotic-resistant bacterial infections.

    Bacteriophages are viruses that kill bacteria. Each type of phage usually infects a particular species of bacteria.

    Unlike antibiotics – which often kill “good” bacteria along with the disease-causing ones – phage therapy leaves your normal flora (useful microbes) intact.

    A phage
    Bacteriophages (red) are viruses that kill bacteria (green).
    Shutterstock

    6. Target plant, fungal or animal pests

    Viruses can be species-specific (infecting one species only) and even cell-specific (infecting one type of cell only).

    This occurs because the proteins viruses use to attach to cells have a shape that binds to a specific type of cell receptor or molecule, like a specific key fits a lock.

    The virus can enter the cells of all species with this receptor/molecule. For example, rabies virus can infect all mammals because we share the right receptor, and mammals have other characteristics that allow infection to occur whereas other non-mammal species don’t.

    When the receptor is only found on one cell type, then the virus will infect that cell type, which may only be found in one or a limited number of species. Hepatitis B virus successfully infects liver cells primarily in humans and chimps.

    We can use that property of specificity to target invasive plant species (reducing the need for chemical herbicides) and pest insects (reducing the need for chemical insecticides). Baculoviruses, for example, are used to control caterpillars.

    Similarly, bacteriophages can be used to control bacterial tomato and grapevine diseases.

    Other viruses reduce plant damage from fungal pests.

    Myxoma virus and calicivirus reduce rabbit populations and their environmental impacts and improve agricultural production.

    Just like humans can be protected against by vaccination, plants can be “immunised” against a disease-causing virus by being exposed to a milder version.The Conversation

    Thea van de Mortel, Professor, Nursing, School of Nursing and Midwifery, Griffith University

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

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  • Hazelnuts vs Pecans – Which is Healthier?

    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.

    Our Verdict

    When comparing hazelnuts to pecans, we picked the hazelnuts.

    Why?

    In terms of macros, hazelnuts have more protein, carbs, and fiber, though the difference is not big in the latter two cases, and the glycemic indices are resultantly about the same. Meanwhile, pecans have a little more fat, but the fat is healthy in both cases. Everything taken into account, we’re calling it a tie on macros.

    When it comes to vitamins, hazelnuts have more of vitamins B3, B5, B6, B7, B9, C, E, K, and choline, while pecans have more of vitamins A, B1, and B2. An easy win for hazelnuts here.

    In the category of minerals, hazelnuts have more calcium, copper, iron, magnesium, manganese, phosphorus, and potassium, while pecans have more selenium and zinc. Another clear win for hazelnuts.

    In short, enjoy either or both (unless you’re allergic, in which case, don’t), but hazelnuts are ultimately the more nutritionally dense of the two.

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

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