Which Bell Peppers To Pick?
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Bell Peppers: A Spectrum Of Specialties
We were going to do this as part of our ongoing “This Or That?” challenge, but as there are four main types all with many different benefits, we thought this bunch of fruits deserved a main feature.
And yes, they’re botanically fruits, even if culinarily used as vegetables—much like tomatoes, famously!
They’re all the same (but also very much not)
A thing to know is that whether bell peppers be green, yellow, orange, or red, they’re all the same plant, Capiscum anuum. All that differs is how early or late they’re harvested.
Notwithstanding the “Capiscum” genus, they don’t contain capsaicin (as is found in hot peppers). Capsaicin’s a wonderful phytochemical:
Capsaicin For Weight Loss And Against Inflammation
…but today we’re all about the bell peppers.
So, let’s see how they stack up!
💚 Green for lutein
Lutein is especially important for the eyes and [the rest of the] brain, to the point that there’s now an Alzheimer’s test that measures lutein concentration in the eye:
Green peppers have most of this important carotenoid, though the others all have some too. See also:
💛 Yellow for vitamin C
Yellow peppers are technically highest in vitamin C, but all of them contain far more than the daily dose per fruit already, so if there’s any color of pepper that’s nutritionally the most expendable, it’s yellow, since any other color pepper can take its place.
Watch out, though! Cooking destroys vitamin C, so if you want to get your Cs in, you’re going to want to do it raw.
🧡 Orange for zeaxanthin and cryptoxanthins
Similar in their benefits to lutein, these antioxidant carotenoids are found most generously in orange peppers (20x as much as in yellow, 10x as much as in red, and slightly more than in green).
❤️ Red for vitamins A & B6
Red peppers are richest by far in vitamin A, with one fruit giving the daily dose already. The others have about 10% of that, give or take.
Red peppers also have the most vitamin B6, though the others also have nearly as much.
❤️ Red for lycopene
We must do a main feature for lycopene sometime, as unlike a lot of antioxidant carotenoids, lycopene is found in comparatively very few foods (most famously it’s present in tomatoes).
Red is the only color of pepper to have lycopene.
10almonds tip: to get the most out of your lycopene, cook these ones!
Lycopene becomes 4x more bioavailable when cooked:
Lycopene in tomatoes: chemical and physical properties affected by food processing ← this paper is about tomatoes but lycopene is lycopene and this applies to the lycopene in red peppers, too
And the overall winner is…
You! Because you get to eat all four of them
Enjoy!
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HBD: The Human Being Diet – by Petronella Ravenshear
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We don’t often review diet books, so why did this one catch our attention? The answer lies in its comprehensive nature without being excessively long and complex.
Ravenshear (a nutritionist) brings a focus on metabolic balance, and what will and won’t work for keeping it healthy.
The first part of the book is mostly informational; covering such things as blood sugar balance, gut health, hormones, and circadian rhythm considerations, amongst others.
The second, larger part of the book is mostly instructional; do this and that, don’t do the other, guidelines on quantities and timings, and what things may be different for some people, and what to do about those.
The style is conversational and light, but well-grounded in good science.
Bottom line: if you’d like a “one-stop shop” for giving your diet an overhaul, this book is a fine choice.
Click here to check out the Human Being Diet, and enjoy the best of health!
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California Becomes Latest State To Try Capping Health Care Spending
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California’s Office of Health Care Affordability faces a herculean task in its plan to slow runaway health care spending.
The goal of the agency, established in 2022, is to make care more affordable and accessible while improving health outcomes, especially for the most disadvantaged state residents. That will require a sustained wrestling match with a sprawling, often dysfunctional health system and powerful industry players who have lots of experience fighting one another and the state.
Can the new agency get insurers, hospitals, and medical groups to collaborate on containing costs even as they jockey for position in the state’s $405 billion health care economy? Can the system be transformed so that financial rewards are tied more to providing quality care than to charging, often exorbitantly, for a seemingly limitless number of services and procedures?
The jury is out, and it could be for many years.
California is the ninth state — after Connecticut, Delaware, Massachusetts, Nevada, New Jersey, Oregon, Rhode Island, and Washington — to set annual health spending targets.
Massachusetts, which started annual spending targets in 2013, was the first state to do so. It’s the only one old enough to have a substantial pre-pandemic track record, and its results are mixed: The annual health spending increases were below the target in three of the first five years and dropped beneath the national average. But more recently, health spending has greatly increased.
In 2022, growth in health care expenditures exceeded Massachusetts’ target by a wide margin. The Health Policy Commission, the state agency established to oversee the spending control efforts, warned that “there are many alarming trends which, if unaddressed, will result in a health care system that is unaffordable.”
Neighboring Rhode Island, despite a preexisting policy of limiting hospital price increases, exceeded its overall health care spending growth target in 2019, the year it took effect. In 2020 and 2021, spending was largely skewed by the pandemic. In 2022, the spending increase came in at half the state’s target rate. Connecticut and Delaware, by contrast, both overshot their 2022 targets.
It’s all a work in progress, and California’s agency will, to some extent, be playing it by ear in the face of state policies and demographic realities that require more spending on health care.
And it will inevitably face pushback from the industry as it confronts unreasonably high prices, unnecessary medical treatments, overuse of high-cost care, administrative waste, and the inflationary concentration of a growing number of hospitals in a small number of hands.
“If you’re telling an industry we need to slow down spending growth, you’re telling them we need to slow down your revenue growth,” says Michael Bailit, president of Bailit Health, a Massachusetts-based consulting group, who has consulted for various states, including California. “And maybe that’s going to be heard as ‘we have to restrain your margins.’ These are very difficult conversations.”
Some of California’s most significant health care sectors have voiced disagreement with the fledgling affordability agency, even as they avoid overtly opposing its goals.
In April, when the affordability office was considering an annual per capita spending growth target of 3%, the California Hospital Association sent it a letter saying hospitals “stand ready to work with” the agency. But the proposed number was far too low, the association argued, because it failed to account for California’s aging population, new investments in Medi-Cal, and other cost pressures.
The hospital group suggested a spending increase target averaging 5.3% over five years, 2025-29. That’s slightly higher than the 5.2% average annual increase in per capita health spending over the five years from 2015 to 2020.
Five days after the hospital association sent its letter, the affordability board approved a slightly less aggressive target that starts at 3.5% in 2025 and drops to 3% by 2029. Carmela Coyle, the association’s chief executive, said in a statement that the board’s decision still failed to account for an aging population, the growing need for mental health and addiction treatment, and a labor shortage.
The California Medical Association, which represents the state’s doctors, expressed similar concerns. The new phased-in target, it said, was “less unreasonable” than the original plan, but the group would “continue to advocate against an artificially low spending target that will have real-life negative impacts on patient access and quality of care.”
But let’s give the state some credit here. The mission on which it is embarking is very ambitious, and it’s hard to argue with the motivation behind it: to interject some financial reason and provide relief for millions of Californians who forgo needed medical care or nix other important household expenses to afford it.
Sushmita Morris, a 38-year-old Pasadena resident, was shocked by a bill she received for an outpatient procedure last July at the University of Southern California’s Keck Hospital, following a miscarriage. The procedure lasted all of 30 minutes, Morris says, and when she received a bill from the doctor for slightly over $700, she paid it. But then a bill from the hospital arrived, totaling nearly $9,000, and her share was over $4,600.
Morris called the Keck billing office multiple times asking for an itemization of the charges but got nowhere. “I got a robotic answer, ‘You have a high-deductible plan,’” she says. “But I should still receive a bill within reason for what was done.” She has refused to pay that bill and expects to hear soon from a collection agency.
The road to more affordable health care will be long and chock-full of big challenges and unforeseen events that could alter the landscape and require considerable flexibility.
Some flexibility is built in. For one thing, the state cap on spending increases may not apply to health care institutions, industry segments, or geographic regions that can show their circumstances justify higher spending — for example, older, sicker patients or sharp increases in the cost of labor.
For those that exceed the limit without such justification, the first step will be a performance improvement plan. If that doesn’t work, at some point — yet to be determined — the affordability office can levy financial penalties up to the full amount by which an organization exceeds the target. But that is unlikely to happen until at least 2030, given the time lag of data collection, followed by conversations with those who exceed the target, and potential improvement plans.
In California, officials, consumer advocates, and health care experts say engagement among all the players, informed by robust and institution-specific data on cost trends, will yield greater transparency and, ultimately, accountability.
Richard Kronick, a public health professor at the University of California-San Diego and a member of the affordability board, notes there is scant public data about cost trends at specific health care institutions. However, “we will know that in the future,” he says, “and I think that knowing it and having that information in the public will put some pressure on those organizations.”
This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation.
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.
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The Orchid That Renovates Your Gut (Gently)
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The Orchid That Renovates Your Gut (Gently)
Dendrobium officinale is an orchid that’s made its way from Traditional Chinese Medicine into modern science.
Read: Traditional Uses, Phytochemistry, Pharmacology, and Quality Control of Dendrobium officinale
To summarize its benefits, we’ll quote from Dr. Paharia’s article featured in our “what’s happening in the health world” section all so recently:
❝Gut microbes process Dendriobium officinale polysaccharides (DOPs) in the colon, producing short-chain fatty acids (SCFAs) and oligosaccharides that alter gut microbial composition and improve human health.
DOPs have been shown to decrease harmful bacteria like E. coli and Staphylococcus while promoting beneficial ones like Bifidobacterium.❞
We don’t stop at secondary sources, though, so we took a look at the science.
Dr. Wu et al. found (we’ll quote directly for these bullet points):
- DOPs have been shown to influence the gut microbiota, such as the abundance of Lactobacillus, Bifidobacterium, Akkermansia, Bacteroides, and Prevotella, and provide different benefits to the host due to structural differences.
- The dietary intake of DOPs has been shown to improve the composition of the gut microbiome and offers new intervention strategies for metabolic diseases such as obesity and type 2 diabetes as well as inflammatory diseases such as chronic obstructive pulmonary disease and colitis.
- Compared to drug therapy, intervention with DOPs is not specific and has a longer intervention duration
This is consistent with previous research on Dendrobium officinale, such as last year’s:
❝DOP significantly increased benign intestinal microbe proportion (Lactobacillus, etc.), but reduced harmful bacteria (Escherichia shigella) (P < 0.05), and significantly increased butyric acid production (P < 0.05)❞
In summary…
Research so far indicates that this does a lot of good for the gut, in a way that can “kickstart” healthier, self-regulating gut microbiota.
As to its further prospects, check out:
Very promising!
Where can I get it?
We don’t sell it, but for your convenience here’s an example product on Amazon
Be warned, it is expensive though!
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Exercise with Type 1 Diabetes – by Ginger Vieira
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If you or a loved one has Type 1 Diabetes, you’ll know that exercise can be especially frustrating…
- If you don’t do it, you risk weight gain and eventual insulin resistance.
- If you do it, you risk dangerous hypos, or perhaps hypers if you took off your pump or skipped a bolus.
Unfortunately, the popular medical advice is “well, just do your best”.
Ginger Vieira is Type 1 Diabetic, and writes with 20+ experience of managing her diabetes while being a keen exerciser. As T1D folks out there will also know, comorbidities are very common; in her case, fibromyalgia was the biggest additional blow to her ability to exercise, along with an underactive thyroid. So when it comes to dealing with the practical nuts and bolts of things, she (while herself observing she’s not a doctor, let alone your doctor) has a lot more practical knowledge than an endocrinologist (without diabetes) behind a desk.
Speaking of nuts and bolts, this book isn’t a pep talk.
It has a bit of that in, but most of it is really practical information, e.g: using fasted exercise (4 hours from last meal+bolus) to prevent hypos, counterintuitive as that may seem—the key is that timing a workout for when you have the least amount of fast-acting insulin in your body means your body can’t easily use your blood sugars for energy, and draws from your fat reserves instead… Win/Win!
That’s just one quick tip because this is a 1-minute review, but Vieira gives:
- whole chapters, with example datasets (real numbers)
- tech-specific advice, e.g. pump, injection, etc
- insulin-specific advice, e.g. fast vs slow, and adjustments to each in the context of exercise
- timing advice re meal/bolus/exercise for different insulins and techs
- blood-sugar management advice for different exercise types (aerobic/anaerobic, sprint/endurance, etc)
…and lots more that we don’t have room to mention here
Basically… If you or a loved one has T1D, we really recommend this book!
Order a copy of “Exercise with Type 1 Diabetes” from Amazon today!
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Serotonin vs Dopamine (Know The Differences)
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Of the various neurotransmitters that people confuse with each other, serotonin and dopamine are the two highest on the list (with oxytocin coming third as people often attribute its effects to serotonin). But, for all they are both “happiness molecules”, serotonin and dopamine are quite different, and are even opposites in some ways:
More than just happiness
Let’s break it down:
Similarities:
- Both are neurotransmitters, neuromodulators, and monoamines.
- Both impact cognition, mood, energy, behavior, memory, and learning.
- Both influence social behavior, though in different ways.
Differences (settle in; there are many):
- Chemical structure:
- Dopamine: catecholamine (derived from phenylalanine and tyrosine)
- Serotonin: indoleamine (derived from tryptophan)
- Derivatives:
- Dopamine → noradrenaline and adrenaline (stress and alertness)
- Serotonin → melatonin (sleep and circadian rhythm)
- Effects on mental state:
- Dopamine: drives action, motivation, and impulsivity.
- Serotonin: promotes calmness, behavioral inhibition, and cooperation.
- Role in memory and learning:
- Dopamine: key in attention and working memory
- Serotonin: crucial for hippocampus activation and long-term memory
Symptoms of imbalance:
- Low dopamine:
- Loss of motivation, focus, emotion, and activity
- Linked to Parkinson’s disease and ADHD
- Low serotonin:
- Sadness, irritability, poor sleep, and digestive issues
- Linked to PTSD, anxiety, and OCD
- High dopamine:
- Excessive drive, impulsivity, addictions, psychosis
- High serotonin:
- Nervousness, nausea, and in extreme cases, serotonin syndrome (which can be fatal)
Brain networks:
- Dopamine: four pathways controlling movement, attention, executive function, and hormones.
- Serotonin: widely distributed across the cortex, partially overlapping with dopamine systems.
Speed of production:
- Dopamine: can spike and deplete quickly; fatigues faster with overuse.
- Serotonin: more stable, releasing steadily over longer periods.
Illustrative examples:
- Coffee boosts dopamine but loses its effect with repeated use.
- Sunlight helps maintain serotonin levels over time.
If you remember nothing else, remember this:
- Dopamine: action, motivation, and alertness.
- Serotonin: contentment, happiness, and calmness.
For more on all of the above, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Take care!
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Tasty Hot-Or-Cold Soup
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Full of fiber as well as vitamins and minerals, this versatile “serve it hot or cold” soup is great whatever the weather—give it a try!
You will need
- 1 quart low-sodium vegetable stock—ideally you made this yourself from vegetable offcuts you kept in the freezer until you had enough to boil in a big pan, but failing that, a large supermarket will generally be able to sell you low-sodium stock cubes.
- 2 medium potatoes, peeled and diced
- 2 leeks, chopped
- 2 stalks celery, chopped
- 1 large onion, diced
- 1 large carrot, diced, or equivalent small carrots, sliced
- 1 zucchini, diced
- 1 red bell pepper, diced
- 1 tsp rosemary
- 1 tsp thyme
- ¼ bulb garlic, minced
- 1 small piece (equivalent of a teaspoon) ginger, minced
- 1 tsp red chili flakes
- 1 tsp black pepper, coarse ground
- ½ tsp turmeric
- Extra virgin olive oil, for frying
- Optional: ½ tsp MSG or 1 tsp low-sodium salt
About the MSG/salt: there should be enough sodium already from the stock and potatoes, but in case there’s not (since not all stock and potatoes are made equal), you might want to keep this on standby.
Method
(we suggest you read everything at least once before doing anything)
1) Heat some oil in a sauté pan, and add the diced onion, frying until it begins to soften.
2) Add the ginger, potato, carrot, and leek, and stir for about 5 minutes. The hard vegetables won’t be fully cooked yet; that’s fine.
3) Add the zucchini, red pepper, celery, and garlic, and stir for another 2–3 minutes.
4) Add the remaining ingredients; seasonings first, then vegetable stock, and let it simmer for about 15 minutes.
5) Check the potatoes are fully softened, and if they are, it’s ready to serve if you want it hot. Alternatively, let it cool, chill it in the fridge, and enjoy it cold:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Eat More (Of This) For Lower Blood Pressure
- Our Top 5 Spices: How Much Is Enough For Benefits? ← 5/5 in our recipe today!
- Monosodium Glutamate: Sinless Flavor-Enhancer Or Terrible Health Risk?
Take care!
Don’t Forget…
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