
When You Don’t Have Enough Time To Exercise…
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That’s not quite right:
The time we have
The problem: thinking workouts only count if they are long, perfectly planned, and high-energy leads to doing nothing when those standards cannot be met.
In reality: something always beats nothing, and aiming for possibility instead of perfection allows us to build consistency.
Think of in terms of three types of time: micro time is 1–5 minute pockets, window time is 10–20 minute openings, and anchor time is planned, predictable sessions.
Most people’s fitness plans fail because building fitness only around anchor time causes routines to collapse when life intervenes, as it all so often does. So, instead, using micro, window, and anchor time together creates hours of movement without changing your schedule.
For this reason, “exercise snacking” helps a lot, e.g. short bursts of squats while dinner cooks, or push-ups between calls, this kind of thing. With just a few such impromptu sessions per day, you can easily build momentum without disrupting your schedule.
In terms of habit-forming, it also helps to attach movement to routines you already do, such as stretching after brushing your teeth, or walking after closing your laptop.
In short: for even the busiest person, time is not the real problem! Outdated beliefs about what counts as a workout are usually the real issue, and designing an approach that fits for real life is what makes consistency possible.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
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AuDHD means being autistic and having ADHD – and it can look very different to a single diagnosis
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When you finally receive a neurodevelopmental diagnosis that reflects your strengths and the challenges you face, it can be life-changing.
But for people with both autism and attention-deficit hyperactivity disorder (ADHD) – known colloquially as AuDHD – getting the right diagnosis can be difficult.
People with AuDHD (pronounced awe-D-H-D) often find their traits and experiences don’t always neatly fit into either category. Sometimes the two conditions contradict each other and appear to act in opposite ways. Other times they exacerbate or increase a trait or difficulty.
This can delay diagnosis and support.
Halfpoint Images/Getty Images What are these conditions and how common are they?
Autism is a condition that affects social communication. Autistic people often have significant sensory sensitivities and need certainty and repetition. Around 1-2% of children and adults are autistic.
ADHD impacts either the ability to flexibly focus and sustain attention, or results in hyperactivity and impulsivity – or both. Around 5–8% of children and 3% of adults have ADHD.
Around 30% to 50% of autistic people also have ADHD. But despite them commonly occurring together, autism and ADHD have only been able to be diagnosed together since 2013, when the Diagnostic and Statistical Manual of Mental Disorders received its fifth update in the the DSM-5.
What’s usually diagnosed first?
Autism is usually diagnosed at an earlier age than AuDHD and ADHD in childhood.
This may related to autistic traits – social difficulties – often being apparent in preschool, whereas ADHD traits may not become apparent or problematic until school age, when concentration abilities are needed to learn.
But some people can mask their autistic differences through strategies, such as learning explicitly how to socialise, following scripts, copying and mirroring others and hiding autistic traits.
Sometimes, accessing ADHD medication treatment can reveal autistic traits that may not have been obvious and were overshadowed by ADHD. After taking ADHD medications, some people can achieve their preference for being highly structured and organised, when ADHD traits of disorganisation and inconsistency in attention are reduced.
For others, ADHD medication will treat impulsivity that manifests as talkativeness or extroversion, to reveal a deeper introversion and preference for solitary activities.
In recent years, some people who have one existing diagnosis have learned about the other condition on social media and realised they might have AuDHD.
Some difficulties are exacerbated
Maintaining friendships and socialising
For autistic people, maintaining friendships is a core difficulty and can make social interaction draining and overwhelming. Autism makes it difficult to pick up social cues, know what to do or say in social situations, and identify non-verbal signals from others.
ADHD can make it hard to organise social events, stay in touch with friends and respond to texts and calls. When socialising, attention difficulties can make it harder to focus on conversations and remember what was said. Hyperactivity and impulsivity can mean interrupting and talking over others or being overly talkative.
Together, AuDHD can mean a person experiences all these differences in social interactions, resulting in more unintended “social mistakes”.
Stims
Repetitive behaviours in autism (stims) are often ways to regulate or express emotions through repeated movements or vocalisations. They could be repetitive noises such as squeaks or humming, or movements such as rocking back and forth or finger flicking.
ADHD hyperactivity often involves fidgeting and not being able to be still or relax.
Together, movement from stims and fidgets can be more obvious and frequent.
Other traits pull people in different directions
Organisation
Autistic traits include the need for order, systems, categorisation and organisation around the house, at work and with hobbies.
ADHD traits of inattention include significant difficulties with organisation.
The result for people with AuDHD is often internal frustration and discomfort: wanting to be organised but not being able to maintain it.
Special interests
Autistic special interests are usually long-standing (over years) and limited to a few subjects.
ADHD involves seeking novelty and quickly becoming bored and moving on to the next interest once something is no longer stimulating. This might mean buying new things for a hobby but never actually using them.
AuDHD tends to follow the pattern of ADHD. So someone may have intense interests but be exhausted by them sooner than they would with autism alone.
Routine
Autism wants certainty, plans and routine. ADHD wants spontaneity and novelty. Together, autism often seems to win.
People with AuDHD may follow routines due to the anxiety uncertainty causes them, but they may feel bored or dissatisfied as their ADHD needs aren’t met.
Unique strengths
Many late-diagnosed people with AuDHD are highly intelligent and have developed elaborate compensation strategies for their difficulties. Many have found ways to leverage and maximise their strengths.
Strengths in AuDHD can be related to either condition. This can include common autistic strengths such as being highly focused, having meticulous attention to detail and subject matter expertise.
ADHD strengths can include creativity and the ability to develop novel solutions, strategise, quickly research to a deep level, have a high level of focus, and take quick action in highly stressful situations.
Knowing you have AuDHD can result in self-acceptance and understanding, and replace a lifetime of self-criticism. This can lead to developing a life that is right for each individual person with AuDHD rather than trying to fit in with what might be socially and culturally expected.
It also means you can access treatments and supports to support both autism and ADHD needs. This might include ADHD medication, neuro-affirming education and therapy adjusted for autism and ADHD, occupational therapy, ADHD coaching, as well as workplace and academic accommodations.
Tamara May, Psychologist and Research Associate in the Department of Paediatrics, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Reduce Your Stroke Risk
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❝Each year in the U.S., over half a million people have a first stroke; however, up to 80% of strokes may be preventable.❞
~ American Stroke Association
Source: New guideline: Preventing a first stroke may be possible with screening, lifestyle changes
So, what should we do?
Some of the risk factors are unavoidable or not usefully avoidable, like genetic predispositions and old age, respectively (i.e. it is possible to avoid old age—by dying young, which is not a good approach).
Some of the risk factors are avoidable. Let’s look at the most obvious first:
You cannot drink to your good health
While overall, the World Health Organization has declared that “the only safe amount of alcohol is zero”, when it comes to stroke risk specifically, it seems that low consumption is not associated with stroke, while moderate to high consumption is associated with a commensurately increased risk of stroke:
Alcohol Intake as a Risk Factor for Acute Stroke
Note: there are some studies out there that say that a low to moderate consumption may decrease the risk compared to zero consumption. However, any such study that this writer has seen has had the methodological flaw of not addressing why those who do not drink alcohol, do not drink it. In many cases, someone who drinks no alcohol at all does so because either a) it would cause problems with some medication(s) they are taking, or b) they used to drink heavily, and quit. In either case, their reasons for not drinking alcohol may themselves be reasons for an increased stroke risk—not the lack of alcohol itself.
Smoke now = stroke later
This one is straightforward; smoking is bad for pretty much everything, and that includes stroke risk, as it’s bad for your heart and brain both, increasing stroke risk by 200–400%:
Smoking and stroke: the more you smoke the more you stroke
So, the advice here of course is: don’t smoke
Diet matters
The American Stroke Association’s guidelines recommend, just for a change, the Mediterranean Diet. This does not mean just whatever is eaten in the Mediterranean region though, and there are specifically foods that are included and excluded, and the ratios matter, so here’s a run-down of what the Mediterranean Diet does and doesn’t include:
The Mediterranean Diet: What Is It Good For? ← what isn’t it good for?!
You can outrun stroke
Or out-walk it; that’s fine too. Most important here is frequency of exercise, more than intensity. So basically, getting those 150 minutes moderate exercise per week as a minimum.
See also: The Doctor Who Wants Us To Exercise Less & Move More
Which is good, because it means we can get a lot of exercise in that doesn’t feel like “having to do” exercise, for example:
Do You Love To Go To The Gym? No? Enjoy These “No-Exercise Exercises”!
Your brain needs downtime too
Your brain (and your heart) both need you to get good regular sleep:
Sleep Disorders in Stroke: An Update on Management
We sometimes say that “what’s good for your heart is good for your brain” (because the heart feeds the brain, and also ultimately clears away detritus), and that’s true here too, so we might also want to prioritize sleep regularity over other factors, even over duration:
How Regularity Of Sleep Can Be Even More Important Than Duration ← this is about adverse cardiovascular events, including ischemic stroke
Keep on top of your blood pressure
High blood pressure is a very modifiable risk factor for stroke. Taking care of the above things will generally take care of this, especially the DASH variation of the Mediterranean diet:
Hypertension: Factors Far More Relevant Than Salt
However, it’s still important to actually check your blood pressure regularly, because sometimes an unexpected extra factor can pop up for no obvious reason. As a bonus, you can do this improved version of the usual blood pressure test, still using just a blood pressure cuff:
Try This At Home: ABI Test For Clogged Arteries
Consider GLP-1 receptor agonists (or…)
GLP-1 receptor agonists (like Ozempic et al.) seem to have cardioprotective and neuroprotective (thus: anti-stroke) activity independent of their weight loss benefits:
Of course, GLP-1 RAs aren’t everyone’s cup of tea, and they do have their downsides (including availability, cost, and the fact benefits reverse themselves if you stop taking them), so if you want a similar effect from a natural approach, there are some foods that work on the body’s incretin responses in the same way as GLP-1 RAs do:
5 Foods That Naturally Mimic The “Ozempic Effect”
Better to know sooner rather than too late
Rather than waiting until one half of our face is drooping to know that there was a stroke risk, here are things to watch out for to know about it before it’s too late:
6 Signs Of Stroke (One Month In Advance)
Take care!
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Do You Believe In Magic? – by Dr. Paul Offit
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Here at 10almonds, we like to examine and present the science wherever it leads, so this book was an interesting read.
Dr. Offit, himself a much-decorated vaccine research scientist, and longtime enemy of the anti-vax crowd, takes aim at alternative therapies in general, looking at what does work (and how), and what doesn’t (and what harm it can cause).
The style of the book is largely polemic in tone, but there’s lots of well-qualified information and stats in here too. And certainly, if there are alternative therapies you’ve left unquestioned, this book will probably prompt questions, at the very least.
And science, of course, is about asking questions, and shouldn’t be afraid of such! Open-minded skepticism is a key starting point, while being unafraid to actually reach a conclusion of “this is probably [not] so”, when and if that’s where the evidence brings us. Then, question again when and if new evidence comes along.
To that end, Dr. Offit does an enthusiastic job of looking for answers, and presenting what he finds.
If the book has downsides, they are primarily twofold:
- He is a little quick to dismiss the benefits of a good healthy diet, supplemented or otherwise.
- His keenness here seems to step from a desire to ensure people don’t skip life-saving medical treatments in the hope that their diet will cure their cancer (or liver disease, or be it what it may), but in doing so, he throws out a lot of actually good science.
- He—strangely—lumps menopausal HRT in with alternative therapies, and does the exact same kind of anti-science scaremongering that he rails against in the rest of the book.
- In his defence, this book was published ten years ago, and he may have been influenced by a stack of headlines at the time, and a popular celebrity endorsement of HRT, which likely put him off it.
Bottom line: there’s something here to annoy everyone—which makes for stimulating reading.
Click here to check out Do You Believe In Magic, and expand your knowledge!
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- He is a little quick to dismiss the benefits of a good healthy diet, supplemented or otherwise.
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Led by RFK Jr., Conservatives Embrace Raw Milk. Regulators Say It’s Dangerous.
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In summertime, cows wait under a canopy to be milked at Mark McAfee’s farm in Fresno, California. From his Cessna 210 Centurion propeller plane, the 63-year-old can view grazing lands of the dairy company he runs that produces products such as unpasteurized milk and cheese for almost 2,000 stores.
Federal regulators say it’s risky business. Samples of raw milk can contain bird flu virus and other pathogens linked to kidney disease, miscarriages, and death.
McAfee, founder and CEO of the Raw Farm, who also leads the Raw Milk Institute, says he plans to soon be in a position to change that message.
Robert F. Kennedy Jr., the anti-vaccine activist President Donald Trump has tapped to run the Department of Health and Human Services, recruited McAfee to apply for a job as the FDA’s raw milk standards and policy adviser, McAfee said. McAfee has already written draft proposals for possible federal certification of raw dairy farms, he said.
Virologists are alarmed. The Centers for Disease Control and Prevention recommends against unpasteurized dairy that hasn’t been heated to kill pathogens such as bird flu. Interstate raw milk sales for human consumption are banned by the FDA. A Trump administration that weakens the ban or extols raw milk, the scientists say, could lead to more foodborne illness. It could also, they say, raise the risk of the highly pathogenic H5N1 bird flu virus evolving to spread more efficiently, including between people, possibly fueling a pandemic.
“If the FDA says raw milk is now legal and the CDC comes through and says it advises drinking raw milk, that’s a recipe for mass infection,” said Angela Rasmussen, a virologist and co-editor-in-chief of the medical journal Vaccine and an adjunct professor at Stony Brook University in New York.
The raw milk controversy reflects the broader tensions President Donald Trump will confront when pursuing his second-administration agenda of rolling back regulations and injecting more consumer choice into health care.
Many policies Kennedy has said he wants to revisit — from the fluoridation of tap water to nutrition guidance to childhood vaccine requirements — are backed by scientific research and were established to protect public health. Some physician groups and Democrats are gearing up to fight initiatives they say would put people at risk.
Raw milk has gained a following among anti-regulatory conservatives who are part of a burgeoning health freedom movement.
“The health freedom movement was adopted by the tea party, and conspiracy websites gave it momentum,” said Paul Offit, director of the Vaccine Education Center at Children’s Hospital of Philadelphia, who has studied the history of the anti-vaccine movement.
Once-fringe ideas are edging into the mainstream. Vaccine hesitancy is growing.
Arkansas, Utah, and Kentucky are weighing legislation that would relax or end requirements for fluoride in public water. And 30 states now allow for the sale of raw milk in some form within their borders.
While only an estimated 3% of the U.S. population consumes raw milk or cheese, efforts to try to restrict its sales have riled Republicans and provided grist for conservative podcasts.
Many conservatives denounced last year’s execution of a search warrant when Pennsylvania agriculture officials and state troopers arrived at an organic farm tucked off a two-lane road on Jan. 4, 2024. State inspectors were investigating cases of two children sickened by E. coli bacteria and sales of raw dairy from the operation owned by Amish farmer Amos Miller, according to a complaint filed by the state’s agricultural department.
Bundled in flannel shirts and winter jackets, the inspectors put orange stickers on products detaining them from sale, and they left toting product samples in large blue-and-white coolers, online videos show. The 2024 complaint against Miller alleged that he and his wife sold dairy products in violation of state law.
The farm was well known to regulators. They say in the complaint that a Florida consumer died after being sickened in 2014 with listeria bacteria found in raw dairy from Miller’s farm. The FDA said a raw milk sample from the farm indicates it was the “likely source” of the infection, based on the complaint.
Neither Miller’s farm nor his lawyer returned calls seeking comment.
The Millers’ attorney filed a preliminary objection that said “shutting down Defendants would cause inequitable harm, exceed the authority of the agency, constitute an excessive fine as well as disparate, discriminatory punishment, and contravene every essential Constitutional protection and powers reserved to the people of Pennsylvania.”
Regulators in Pennsylvania said in a press release they must protect the public, and especially children, from harm. “We cannot ignore the illnesses and further potential harm posed by distribution of these unregulated products,” the Pennsylvania agricultural department and attorney general said in a joint statement.
Unpasteurized dairy products are responsible for almost all the estimated 761 illnesses and 22 hospitalizations in the U.S. that occur annually because of dairy-related illness, according to a study published in the June 2017 issue of Emerging Infectious Diseases.
But conservatives say raiding an Amish farm is government overreach. They’re “harassing him and trying to make an example of him. Our government is really out of control,” Pennsylvania Republican Sen. Doug Mastriano said in a video he posted to Facebook.
Videos show protesters at a February 2024 hearing on Miller’s case included Amish men dressed in black with straw hats and locals waving homemade signs with slogans such as “FDA Go Away.” A court in March issued a preliminary injunction that barred Miller from marketing and selling raw dairy products within the commonwealth pending appeal, but the order did not preclude sales of raw milk to customers out of state. The case is ongoing.
With Kennedy, the raw milk debate is poised to go national. Kennedy wrote on X in October that the “FDA’s war on public health is about to end.” In the post, he pointed to the agency’s “aggressive suppression” of raw milk, as one example.
McAfee is ready. He wants to see a national raw milk ordinance, similar to one that exists for pasteurized milk, that would set minimal national standards. Farmers could attain certification through training, continuing education, and on-site pathogen testing, with one standard for farms that sell to consumers and another for retail sales.
The Trump administration didn’t return emails seeking comment.
McAfee has detailed the system he developed to ensure his raw dairy products are safe. He confirmed the process for KFF Health News: cows with yellow-tagged ears graze on grass pastures and are cleansed in washing pens before milking. The raw dairy is held back from consumer sale until it’s been tested and found clear of pathogens.
His raw dairy products, such as cheese and milk, are sold by a variety of stores, including health, organic, and natural grocery chains, according to the company website, as well as raw dairy pet products, which are not for human consumption.
He said he doesn’t believe the raw milk he sells could contain or transmit viable bird flu virus. He also said he doesn’t believe regulators’ warnings about raw milk and the virus.
“The pharmaceutical industry is trying to create a new pandemic from bird flu to get their stock back up,” said McAfee, who says he counts Kennedy as a customer. His view is not shared by leading virologists.
In December, the state of California secured a voluntary recall of all his company’s raw milk and cream products due to possible bird flu contamination.
Five indoor cats in the same household died or were euthanized in December after drinking raw milk from McAfee’s farm, and tests on four of the animals found they were infected with bird flu, according to the Los Angeles County Department of Health.
In an unrelated case, Joseph Journell, 56, said three of his four indoor cats drank McAfee’s raw milk. Two fell sick and died, he said. His third cat, a large tabby rescue named Big Boy, temporarily lost the use of his hind legs and had to use a specialized wheelchair device, he said. Urine samples from Big Boy were positive for bird flu, according to a copy of the results from Cornell University and the U.S. Department of Agriculture.
McAfee dismissed connections between the cats’ illnesses and his products, saying any potential bird flu virus would no longer be viable by the time his raw milk gets to stores. He also said he believes that any sick cats got bird flu from recalled pet food.
Journell said he has hired a lawyer to try to recover his veterinary costs but remains a staunch proponent of raw milk.
“Raw milk is good for you, just not if it has bird flu in it,” he said. “I do believe in its healing powers.”
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
This article first appeared on KFF Health News and is republished here under a Creative Commons license.
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More Tyrosine, Less Longevity?
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Tyrosine, a non-essential amino acid, is popularly enjoyed as a supplement (usually in the form of n-acetyl l-tyrosine, or “NALT” to its friends) with the intention of boosting dopamine levels (tyrosine is a precursor of dopamine, meaning the body can use it to make dopamine, and dopamine is necessary for an assortment of cognitive functions and also, often forgotten, motor functions).
Does it work? Yes, if and only if dopamine levels were low and the reason dopamine levels were low was because of a shortage of the ingredients. Otherwise, probably not.
We wrote more about that here: The Dopamine Precursor And More
However, beyond supplements, it is also found in most protein-containing foods, and is found most abundantly in meat and dairy products (because those animals, just like humans, were capable of synthesizing it from its precursor phenylalanine, which is found in many plants).
However, if we do not supplement tyrosine and we consume neither meat nor dairy, then our bodies will only synthesize as much as we need.
On the other hand, if we supplement tyrosine and/or we consume meat and/or dairy, then it is possible to end up with higher tyrosine levels.
And that’s what we’re going to be looking at the science of, today:
Beyond “non-essential”
Researchers (Dr. Jie Zhao et al.) analyzed data from 272,475 participants in the UK Biobank to examine whether blood levels of phenylalanine and/or tyrosine were linked to lifespan.
About those participants: of the 272,475 participants, 14,230 men’s deaths were recorded, and 9,734 women’s deaths.
So, what did they find?
Initial findings re phenylalanine: after adjusting for confounders, phenylalanine was associated with a slightly higher risk of all-cause mortality overall with similar results in men and women, but (plot twist!) this association disappeared after controlling for tyrosine in genetic analyses.
Initial findings re tyrosine: higher plasma tyrosine was associated with higher all-cause mortality overall and in men with a hazard ratio of 1.03 per standard deviation increase, but not in women where the hazard ratio was 1.00 (a hazard ratio of 1.00 means it is 1x as likely as otherwise, i.e., no change).
Now, that may not sound like a big difference, but it’s a big difference if you die, so let’s take a close look at the stats:
Mendelian randomization analysis shows that:
- higher tyrosine levels in women were linked to a reduction of 0.91 years of life with high statistical significance
- higher tyrosine levels in women were not significantly associated with any reduction in lifespan; the data did suggest there may be a slight reduction for women too, though (but the association was so weak that we’re effectively talking about the Plato’s cave of data here; it’s a shadow of a shadow, whereas for men it was a clearly smoking gun, for women it was more like a few possible smoke particles in the air that might just turn out to be dust).
Why the sex differences?
It’s not known for sure, but Dr. Zhao and her team highlight that tyrosine is involved in producing neurotransmitters such as dopamine and norepinephrine, and plays a role in not just stress-related brain chemistry, but also otherwise seemingly unrelated systemic effects such as insulin resistance (which differs by sex), this may explain the difference in life expectancy reduction—since insulin resistance is a major driver of metabolic syndrome.
For more on that, see: Why We Get Sick – by Dr. Benjamin Bikman
This is consistent, by the way, with previous studies* done in Drosophila melanogaster a few years ago, so if ever you wonder “are these animal studies really indicative and what is the point in studying fruit flies?”, then the answer is yes, they can be, and D. melanogaster is particularly useful for studies pertaining to longevity.
*Like this one: Sensing of the non-essential amino acid tyrosine governs the response to protein restriction in Drosophila ← short version is that restricting their tyrosine intake caused them to live longer
And as for this study we’ve been looking at today, you can read it in full here: The role of phenylalanine and tyrosine in longevity: a cohort and Mendelian randomization study
Want to learn more?
For a much deeper dive into the broadly inversely proportional relationship between meat consumption and longevity, you might like:
The China Study – by Dr. T Colin Campbell and Dr. Thomas M. Campbell
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Blueberries vs Redcurrants – Which is Healthier?
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Our Verdict
When comparing blueberries to redcurrants, we picked the redcurrants.
Why?
Both are great! But…
In terms of macros, blueberries have more carbs while redcurrants have nearly 2x more fiber as well as more protein; most of the numbers are small, but by virtue of the greater fiber, redcurrants win this round.
In the category of vitamins, blueberries have more of vitamins A, B3, B5, E, and K, while redcurrants have more of vitamins B1, B2, B6, B7, B9, and C, for a marginal win in this round.
Looking at minerals, blueberries have a little more manganese, while redcurrants have a lot more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, winning this round easily.
In other considerations, both are excellent sources of polyphenols, and the numbers (and variety) are close enough that this one will be decided by individual variation from one crop to the next. So in the interest of fairness, we’ll call this round a tie.
Adding up the sections makes for a clear overall win for redcurrants, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
21 Most Beneficial Polyphenols & What Foods Have Them
Enjoy!
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