Health and Me

Tanya Dutt

Do Health Shots Really Boost Immunity? Expert Breaks It Down

As far back as I can recall, people have been searching for ways to strengthen their immune systems—either through food, vitamins, or changes in lifestyle. As scientists continue to investigate how practical it is to "boost" immunity, all that has not prevented an increasing number of products from flooding the health and wellness industry. One of them is health shots, or immunity shots, which purport to give a strong dose of immune-boosting nutrients in a small, concentrated liquid.

Do wellness shots work, or are they another health trend? We spoke to Dr. Ravi Kesari, General Medicine Expert, to deconstruct the science behind these shots and if they actually do assist in strengthening your immune defenses.

Health shots have become popular as a quick-fix to boost immunity, especially during cold and flu season. Unlike injectables, these are tiny, liquid shots—found at grocery stores and juice bars—that usually comprise a combination of vitamins, minerals, and plant extracts.

In accordance with Dr. Kesari, the shots are made with ingredients that have immune-boosting properties, including:

<strong>Vitamin C</strong> – A widely recognized antioxidant that aids immune function.

<strong>Zinc</strong> – Required for immune response, but excess can lead to digestive problems.

<strong>Turmeric &amp; Ginger </strong>– Recognized for anti-inflammatory effects.

<strong>Echinacea &amp; Elderberry</strong> – Well-known herbal supplements supposed to alleviate symptoms of cold.

<strong>Apple Cider Vinegar</strong> – Frequently added due to its supposed health benefits in digestion.

Even though these compounds sound healthy, Dr. Kesari cautions that their potency depends on the dose, bioavailability, and the person's health.

<h2><span rel="noindex">Do Health Shots Work</span>?</h2>

The immune system is a balancing act that takes advantage of strength over sudden "boosts." Although some vitamins—such as vitamins C and D, and zinc—play a part in immune function, taking them beyond a certain dose doesn't provide additional immunity.

Dr. Kesari clarifies, "Your body absorbs only what it needs. Overloading on vitamins does not strengthen your immune system—it merely results in waste or, in some instances, bad side effects."

For example, although vitamin C is crucial to immune function, megadoses won't stop infections. Also, although zinc is valuable in fighting colds, excessive intake may bring about nausea or even kidney stones.

<h2>Common Ingredients in Immunity Shots</h2>

Let's take a closer look at the most common ingredients in wellness shots and what science actually has to say about them:

Both of these nutrients have clearly defined immune roles, but beyond a certain point, more of them is not better. Indeed, too much could cause digestive upset or toxicity.

These natural ingredients are usually sold as shortening colds. According to some studies, they can provide some benefits but no concrete scientific evidence that they can prevent or cure infections significantly.

The two spices contain anti-inflammatory properties and can potentially reduce inflammation in the body. They don't have any significant effect on immunity.

Apple cider vinegar is commonly found in wellness shots for its health benefits to the gut. Although it can benefit digestion, too much consumption can lead to the wear of tooth enamel as well as irritation of the stomach.

<h2>Are There Any Risks to Taking Health Shots?</h2>

Though wellness shots can be harmless, excessive consumption of some nutrients poses health risks. Dr. Kesari points out the following risks:

Vitamin &amp; Mineral Overload – Excess amounts of vitamin C, zinc, or other vitamins and minerals may lead to toxicity, which causes digestive upset, kidney damage, or nerve impairment.

Medication Interactions – Certain herbal ingredients, such as Echinacea, can interfere with blood thinners or other drugs.

Gastrointestinal Problems – Large doses of apple cider vinegar can result in acid reflux, nausea, and enamel damage.

Dr. Kesari emphasizes, "Health shots should complement a balanced diet but should not be used as a substitute for whole foods or medical treatments."

<h2>Health Shots vs. Vaccination: Understanding the Difference</h2>

One of the biggest misconceptions is that health shots can replace vaccines. While wellness shots may offer nutritional benefits, they do not protect against infectious diseases the way vaccines do.

Dr. Kesari explains, "Vaccines are scientifically proven to prevent certain infections by building the body's immune system. Health shots, however, give temporary bursts of nutrients but do not offer immunity against viruses such as the flu or COVID-19."

So, are you taking immunity shots? The response is determined by your overall diet and lifestyle. If you already eat a variety of nutrient-dense foods, you probably don't need them. But if you have trouble getting sufficient vitamins and antioxidants in your diet, an occasional wellness shot can be helpful.

<h2>What Really Supports a Healthy Immune System?</h2>

Rather than turning to quick fixes, Dr. Kesari suggests:

<ul><li>Consuming a balanced diet rich in fruits, vegetables, and lean proteins.</li><li>Having adequate rest, since deprivation of sleep undermines the immune system.</li><li>Doing regular exercises to keep immune cells active.</li><li>Remaining hydrated to facilitate optimal functioning of bodily processes.</li><li>Managing stress, as chronic stress lowers immunity.</li></ul>

Health shots can be a handy supplement to your diet, but should never substitute for a balanced regimen of immunity. They are no magic bullet and may only confer short-term advantages. The key to immune support still lies with a healthy way of life, vaccines, and routine medical screenings.

If you are thinking of adding wellness shots to your regimen, speak with your physician, particularly if you have existing health issues or are on medication.

<em>Dr Ravi Kesari is MBBS, MD- General Medicine at Apollo Spectra Hospital, Bangalore in India</em>

Health Conditions A-Z

health

diet & nutrition

health shots benefits

immunity boosting drinks

wellness shots review

do health shots work

best immunity shots

vitamin c and zinc shots

natural immune boosters

What Makes Flu Season 2025 Different? Unique Symptoms Of Flu In 2025 And How Long The Infection Lasts

To Be A Mother With Multiple Sclerosis: Actor Christina Applegate Gets Candid About Her Diagnosis And How It Changed Motherhood

US Weighs China Travel Warning As Chikungunya Cases Near 5,000: Report

Nutrition

What Should Fitness Look Like For A 13-18 Year Old

Food For Diabetes: What Should A Diabetic Diet Contain

You Don’t Always Need Weights For Strength Training

Feel Sleepy After Lunches - Light And Healthy Office Lunches

Positive Thinking Practice – How Does It Help You?

MIND Diet – Is This A Healthy Diet Or Another Trend?

Yoga Prop Essentials To Improve Your Exercise Session

Should Potatoes Be The Part Of A Healthy Diet?

Best And Worst Foods To Lower Blood Pressure

Low-Impact Cardio Workouts You Should Try

10 Healthy Pasta Salad Dressing For Weight Loss

Breathing Exercise You Should Do To Relieve Stress

Headache vs. Migraine: Difference Explained In 60 Seconds

High Carb Foods That Are Actually Healthy

How Many Times Do You Need To Wash Your Face?

Hypothyroidism Diet – What To Eat And What You Should Avoid

Stretches To Relieve Leg Pain And Numbness After Sitting For Too Long

No-Cook Healthy Meals For Lazy Days At Home

Easy Breakfast Options To Try During Calorie Deficit

How To Stop Muscle Cramps Immediately

Why You Should Go For An Anti-Inflammatory Diet

Foods To Lower Cortisol Levels In Your Body

High-Fiber Dips You Can Make At Home For The Week

Weekend Warrior Exercises To Makeup For Stressful Week

Experiencing Headaches At Word? Natural Remedies To Try

Yoga Poses That Enhance Digestion

Health Benefits of Walking Backwards

No Eggs? Egg-Alternatives You Can Add To Your Diet

Savory And Smart Ways To Add Broccoli To Your Diet

Calorie Burning Habits That Can Help You Shed Extra Pounds

Yoga Poses That Can Help With Bloating

Fiber-Rich Oatmeal Dishes You Can Have For Breakfast

Signs You Must Visit A Doctor For Your Back Pain

Avocado Meal Prep Ideas To Increase Healthy Fat In Your Diet

Arm Exercises You Can Do At Home

Quick-Office Lunches That Can Keep You Full-Longer

How Increased Screen Time Affects Children's Health

Homemade Recipe To Make Protein-Rich Pancakes With Healthy Alternatives

Push-Up Variations You Can Do At Home

Common Mistakes Running Mistakes People Make

As far back as I can recall, people have been searching for ways to strengthen their immune systems—either through food, vitamins, or changes in lifestyle. As scientists continue to investigate how practical it is to "boost" immunity, all that has not prevented an increasing number of products from flooding the health and wellness industry. One of them is health shots, or immunity shots, which purport to give a strong dose of immune-boosting nutrients in a small, concentrated liquid.Do wellness shots work, or are they another health trend? We spoke to Dr. Ravi Kesari, General Medicine Expert, to deconstruct the science behind these shots and if they actually do assist in strengthening your immune defenses.What Are Health Shots?Health shots have become popular as a quick-fix to boost immunity, especially during cold and flu season. Unlike injectables, these are tiny, liquid shots—found at grocery stores and juice bars—that usually comprise a combination of vitamins, minerals, and plant extracts.In accordance with Dr. Kesari, the shots are made with ingredients that have immune-boosting properties, including:Vitamin C – A widely recognized antioxidant that aids immune function.Zinc – Required for immune response, but excess can lead to digestive problems.Turmeric & Ginger – Recognized for anti-inflammatory effects.Echinacea & Elderberry – Well-known herbal supplements supposed to alleviate symptoms of cold.Apple Cider Vinegar – Frequently added due to its supposed health benefits in digestion.Even though these compounds sound healthy, Dr. Kesari cautions that their potency depends on the dose, bioavailability, and the person's health.Do Health Shots Work?The immune system is a balancing act that takes advantage of strength over sudden "boosts." Although some vitamins—such as vitamins C and D, and zinc—play a part in immune function, taking them beyond a certain dose doesn't provide additional immunity.Dr. Kesari clarifies, "Your body absorbs only what it needs. Overloading on vitamins does not strengthen your immune system—it merely results in waste or, in some instances, bad side effects."For example, although vitamin C is crucial to immune function, megadoses won't stop infections. Also, although zinc is valuable in fighting colds, excessive intake may bring about nausea or even kidney stones.Common Ingredients in Immunity ShotsLet's take a closer look at the most common ingredients in wellness shots and what science actually has to say about them:Vitamin C & ZincBoth of these nutrients have clearly defined immune roles, but beyond a certain point, more of them is not better. Indeed, too much could cause digestive upset or toxicity.Echinacea & ElderberryThese natural ingredients are usually sold as shortening colds. According to some studies, they can provide some benefits but no concrete scientific evidence that they can prevent or cure infections significantly.Ginger & TurmericThe two spices contain anti-inflammatory properties and can potentially reduce inflammation in the body. They don't have any significant effect on immunity.Apple Cider VinegarApple cider vinegar is commonly found in wellness shots for its health benefits to the gut. Although it can benefit digestion, too much consumption can lead to the wear of tooth enamel as well as irritation of the stomach.Are There Any Risks to Taking Health Shots?Though wellness shots can be harmless, excessive consumption of some nutrients poses health risks. Dr. Kesari points out the following risks:Vitamin & Mineral Overload – Excess amounts of vitamin C, zinc, or other vitamins and minerals may lead to toxicity, which causes digestive upset, kidney damage, or nerve impairment.Medication Interactions – Certain herbal ingredients, such as Echinacea, can interfere with blood thinners or other drugs.Gastrointestinal Problems – Large doses of apple cider vinegar can result in acid reflux, nausea, and enamel damage.Dr. Kesari emphasizes, "Health shots should complement a balanced diet but should not be used as a substitute for whole foods or medical treatments."Health Shots vs. Vaccination: Understanding the DifferenceOne of the biggest misconceptions is that health shots can replace vaccines. While wellness shots may offer nutritional benefits, they do not protect against infectious diseases the way vaccines do.Dr. Kesari explains, "Vaccines are scientifically proven to prevent certain infections by building the body's immune system. Health shots, however, give temporary bursts of nutrients but do not offer immunity against viruses such as the flu or COVID-19."Are Health Shots Worth It?So, are you taking immunity shots? The response is determined by your overall diet and lifestyle. If you already eat a variety of nutrient-dense foods, you probably don't need them. But if you have trouble getting sufficient vitamins and antioxidants in your diet, an occasional wellness shot can be helpful.What Really Supports a Healthy Immune System?Rather than turning to quick fixes, Dr. Kesari suggests:Consuming a balanced diet rich in fruits, vegetables, and lean proteins.Having adequate rest, since deprivation of sleep undermines the immune system.Doing regular exercises to keep immune cells active.Remaining hydrated to facilitate optimal functioning of bodily processes.Managing stress, as chronic stress lowers immunity.Health shots can be a handy supplement to your diet, but should never substitute for a balanced regimen of immunity. They are no magic bullet and may only confer short-term advantages. The key to immune support still lies with a healthy way of life, vaccines, and routine medical screenings.If you are thinking of adding wellness shots to your regimen, speak with your physician, particularly if you have existing health issues or are on medication.Dr Ravi Kesari is MBBS, MD- General Medicine at Apollo Spectra Hospital, Bangalore in India

do health shots really boost immunity? expert breaks it down

Ishita Roy

'Eat Your Skin Care' What This Online Trend Really Mean

Ayurveda

Tired, Bloated, Achy? Try These Safe And Effective Ayurvedic Detox Rituals During Rainy Season

tired, bloated, achy? try these safe and effective ayurvedic detox rituals during rainy season

Health & Wellness

A Strain Of Typically Harmless HPV Caused 40 Skin Cancer Lesions In A 34-Year-Old Woman

a strain of typically harmless hpv caused 40 skin cancer lesions in a 34-year-old woman

‘Drink Castor Oil To Cleanse Your Colon,’ Says Sadhguru, But Science Isn’t Convinced

‘drink castor oil to cleanse your colon,’ says sadhguru, but science isn’t convinced

Not Just Face, 'Ozempic Hair' Is The Latest Side Effect Everyone’s Talking About

not just face, 'ozempic hair' is the latest side effect everyone’s talking about

It started with a simple TikTok video, four large carrots shaved into ribbons, mixed with garlic, sesame oil, lime juice, coconut aminos, rice vinegar, and green onions. The resulting “crunchy and addictive” salad quickly racked up millions of views under the viral trend #EatYourRetinol. But is it just social media hype, or can what’s on your plate really show up on your face?

The trend encourages eating vitamin A-rich foods, like carrots, to support skin health from the inside out. “Skincare always starts within,” says Johanna Salazar, registered dietitian <span>nutrition</span>ist and founder of Healing Nutrition, as noted by Martha Stewart. But experts urge a balanced view: while diet can support your skin, it’s not a magic replacement for topical care.

<h4>What’s in the Carrot Salad That’s Good for Your Skin?</h4>

The base of the salad, carrots, are packed with beta-carotene, a precursor to vitamin A, known for boosting skin cell turnover and promoting a radiant complexion. Pairing it with a fat, like sesame oil, helps your body absorb the fat-soluble vitamin. Lime juice adds vitamin C, key for collagen production, while garlic and green onion offer prebiotics that support gut health, which in turn impacts skin health.

Sesame seeds sprinkled on top bring in vitamin E and fiber, which contribute to skin hydration and a healthy glow.

“It’s a nice mix of ingredients that all play small but beneficial roles in skin support,” says Salazar.

<h4>Dermatologists Weigh In: Not a Cure-All</h4>

Lauren Kole, M.D., associate professor of dermatology at the University of Alabama at Birmingham, appreciates the effort to eat for skin health—but with a word of caution.

“Deficiencies in certain vitamins and minerals can negatively affect the hair, skin, and nails,” she says. “But eating an excess doesn’t necessarily make your skin better.”

Kole points out that while beta-carotene from carrots is helpful, it's not strong enough to replace prescription retinol or other topical treatments for conditions like acne or hyperpigmentation. “Diet is not a substitute for proper <span>skin care</span>,” she emphasizes.

<h4>Beyond Carrots: Other Skin-Loving Foods</h4>

Experts agree that eating for your skin isn’t just about one salad. A variety of fruits, vegetables, and healthy fats are essential. Salazar and Kole both recommend incorporating:

Dark-colored fruits like berries and red grapes, which are high in antioxidants that fight oxidative skin damage.

Leafy greens such as spinach, kale, and chard, which are rich in vitamin C and help with collagen production.

Vegetables like broccoli, mushrooms, and cauliflower, which support healthy pigmentation and skin repair.

Healthy fats including avocados, walnuts, flaxseeds, and omega-3-rich foods to reduce inflammation and maintain skin moisture.

According to Kole, diets like the Mediterranean diet—rich in plant-based foods and good fats, have shown potential skin benefits in clinical settings.

<h4>Don’t Ditch Your <span rel="noindex">Skincare</span> Just Yet</h4>

While the “Eat Your Retinol” movement has its heart in the right place, Salazar and Kole stress that no food trend should replace professional skincare or personalized advice. 

Lizzy Davis, Ph.D., a dietitian and assistant professor at UAB, advises people to approach such trends with balance.

“Cooking carrots, for example, doesn’t reduce their skin-friendly fiber,” she notes. “It can actually make them easier to digest and still beneficial.”

Davis also warns against over-relying on TikTok or Instagram for skincare advice. “Talk to your doctor or a registered dietitian,” she says. “Social media is convenient, but it can’t give you a plan tailored to your needs.”

eat your skin care

nutrition

skincare

skin care

skincare routine

eat your retinol

It started with a simple TikTok video, four large carrots shaved into ribbons, mixed with garlic, sesame oil, lime juice, coconut aminos, rice vinegar, and green onions. The resulting “crunchy and addictive” salad quickly racked up millions of views under the viral trend #EatYourRetinol. But is it just social media hype, or can what’s on your plate really show up on your face?The trend encourages eating vitamin A-rich foods, like carrots, to support skin health from the inside out. “Skincare always starts within,” says Johanna Salazar, registered dietitian nutritionist and founder of Healing Nutrition, as noted by Martha Stewart. But experts urge a balanced view: while diet can support your skin, it’s not a magic replacement for topical care.What’s in the Carrot Salad That’s Good for Your Skin?The base of the salad, carrots, are packed with beta-carotene, a precursor to vitamin A, known for boosting skin cell turnover and promoting a radiant complexion. Pairing it with a fat, like sesame oil, helps your body absorb the fat-soluble vitamin. Lime juice adds vitamin C, key for collagen production, while garlic and green onion offer prebiotics that support gut health, which in turn impacts skin health.Sesame seeds sprinkled on top bring in vitamin E and fiber, which contribute to skin hydration and a healthy glow.“It’s a nice mix of ingredients that all play small but beneficial roles in skin support,” says Salazar.Dermatologists Weigh In: Not a Cure-AllLauren Kole, M.D., associate professor of dermatology at the University of Alabama at Birmingham, appreciates the effort to eat for skin health—but with a word of caution.“Deficiencies in certain vitamins and minerals can negatively affect the hair, skin, and nails,” she says. “But eating an excess doesn’t necessarily make your skin better.”Kole points out that while beta-carotene from carrots is helpful, it's not strong enough to replace prescription retinol or other topical treatments for conditions like acne or hyperpigmentation. “Diet is not a substitute for proper skin care,” she emphasizes.Beyond Carrots: Other Skin-Loving FoodsExperts agree that eating for your skin isn’t just about one salad. A variety of fruits, vegetables, and healthy fats are essential. Salazar and Kole both recommend incorporating:Dark-colored fruits like berries and red grapes, which are high in antioxidants that fight oxidative skin damage.Leafy greens such as spinach, kale, and chard, which are rich in vitamin C and help with collagen production.Vegetables like broccoli, mushrooms, and cauliflower, which support healthy pigmentation and skin repair.Healthy fats including avocados, walnuts, flaxseeds, and omega-3-rich foods to reduce inflammation and maintain skin moisture.According to Kole, diets like the Mediterranean diet—rich in plant-based foods and good fats, have shown potential skin benefits in clinical settings.Don’t Ditch Your Skincare Just YetWhile the “Eat Your Retinol” movement has its heart in the right place, Salazar and Kole stress that no food trend should replace professional skincare or personalized advice. Lizzy Davis, Ph.D., a dietitian and assistant professor at UAB, advises people to approach such trends with balance.“Cooking carrots, for example, doesn’t reduce their skin-friendly fiber,” she notes. “It can actually make them easier to digest and still beneficial.”Davis also warns against over-relying on TikTok or Instagram for skincare advice. “Talk to your doctor or a registered dietitian,” she says. “Social media is convenient, but it can’t give you a plan tailored to your needs.”

'eat your skin care' what this online trend really mean

Not Just Cigarettes, But Your Food Too Could Increase Your Chance Of Lung Cancer

Not Just Cigarettes, But You Food Too Could Increase Your Chance Of Lung Cancer

World Lung Cancer Day 2025: Is Pollution The New Cigarette For Your Lungs? 5 Habits To Save Your Breath

world lung cancer day 2025: is pollution the new cigarette for your lungs? 5 habits to save your breath

'It’s Not Too Late': Even After A Lung Cancer Diagnosis, This One Habit Change Can Save Your Life

'it’s not too late': even after a lung cancer diagnosis, this one habit change can save your life

Firefighters May Be Putting Their Lives At Risk In More Ways Than We Realize - Study Finds

firefighters may be putting their lives at risk in more ways than we realize - study finds

Health News

Had COVID? Your Next Flu Could Reactivate Dormant Breast Cancer Cells, Researchers Warn

had covid? your next flu could reactivate dormant breast cancer cells, researchers warn

We already know that <span>ultraprocessed foods</span> are linked to obesity, heart disease, and diabetes. But now, a new study published in the medical journal Thorax suggests a concerning addition to that list, <span>lung cancer</span>.

According to researchers, people who consume the highest amounts of ultraprocessed foods may face a 41% higher risk of being diagnosed with lung <span>cancer</span>, compared to those who eat the least, even when accounting for smoking and other known risk factors.

Ultraprocessed foods are industrial formulations made largely or entirely from substances not typically used in home cooking. 

According to the Food and Agriculture Organization of the United Nations, these include artificial colorings, preservatives, emulsifiers, and chemically altered fats, sugars, or salts.

Common examples? Think sodas, chips, packaged soups, processed meats like chicken nuggets and cold cuts, instant noodles, diet soft drinks, and even some ice creams.

These additives enhance taste, shelf-life, and appearance, but at what cost?

<h4>What Does The Study Reveal About Food Choices and Lung Cancer Risk</h4>

Researchers behind the Thorax study analyzed data from over 100,000 adults who participated in the U.S. National Health and <span>Nutrition</span> Examination Survey. Each person filled out a detailed dietary questionnaire, which researchers then compared with medical records to track lung cancer diagnoses over time.

On average, people reported eating nearly three servings of ultraprocessed food a day, most commonly lunch meats and soft drinks.

Despite adjusting for smoking habits, age, sex, and other lifestyle factors, the study found a clear association between higher ultraprocessed food intake and increased lung cancer risk, particularly among people who had never smoked.

“This strongly suggests that these foods may contribute to lung cancer risk in ways beyond just smoking,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and founder of the nonprofit True Health Initiative, as reported by CNN. Though not involved in the study, Katz called the findings “concerning and credible.”

<h4>Why Would Food Be Linked to Lung Cancer?</h4>

Experts believe multiple mechanisms could be behind the link.

“Industrial processing alters the food matrix,” the study authors explained, “which affects how nutrients are absorbed and may produce harmful contaminants.”

One such contaminant is acrolein. It is a toxic compound found not only in cigarette smoke, but also produced when cooking oils or fats are heated to high temperatures. 

The U.S. Centers for Disease Control and Prevention (CDC) lists acrolein as a substance that can inflame and damage lung tissue.

Packaging may also be a problem. Plastics and synthetic materials used in food storage can leach chemicals, some of which are known or suspected carcinogens.

Add to that the fact that ultraprocessed foods are often low in omega-3 fatty acids, said Dr. Tom Brenna, professor of nutrition and chemistry at the University of Texas at Austin, as reported by CNN. 

“Omega-3s spoil easily, so manufacturers tend to remove them to increase shelf life,” he explained. That’s unfortunate, because omega-3s help reduce inflammation, a key process in cancer development.

<h4>Smoking Isn’t the Only Risk Factor</h4>

Lung cancer remains one of the most commonly diagnosed cancers globally, with 2.4 million new cases in 2022, according to the World Health Organization. While smoking remains the leading risk factor, experts now believe diet and environmental exposures also play a role.

Dr. Fang Fang Zhang, a professor at Tufts University’s Friedman School of Nutrition Science and Policy, as reported by CNN, noted that while the study adjusted for smoking, the adjustment may not have been thorough enough. “Smoking needs to be measured more precisely, by cigarettes per day or years of exposure,” she said. Still, she found the link stronger in non-smokers, which makes the data all the more compelling.

<h4>What You Can Do: Eat More Whole Foods</h4>

The takeaway? While more research is needed to understand the exact biological mechanisms at play, the connection between ultraprocessed foods and cancer risk can no longer be ignored.

According to Dr. Katz, the solution lies in going back to basics. “Health and diet quality improve when people eat mostly whole, unprocessed foods,” he said, including vegetables, fruits, beans, whole grains, nuts, seeds, and other plant-based ingredients.

Dr. Zhang agrees. “Avoid foods with long ingredient lists full of unfamiliar chemicals,” she advised. “Focus on meals made from whole or minimally processed ingredients whenever possible.”

lung cancer

cancer

food and cancer

ultraprocessed foods

ultraprocessed food and lung cancer

us news

us health news

We already know that ultraprocessed foods are linked to obesity, heart disease, and diabetes. But now, a new study published in the medical journal Thorax suggests a concerning addition to that list, lung cancer.According to researchers, people who consume the highest amounts of ultraprocessed foods may face a 41% higher risk of being diagnosed with lung cancer, compared to those who eat the least, even when accounting for smoking and other known risk factors.What Are Ultraprocessed Foods?Ultraprocessed foods are industrial formulations made largely or entirely from substances not typically used in home cooking. According to the Food and Agriculture Organization of the United Nations, these include artificial colorings, preservatives, emulsifiers, and chemically altered fats, sugars, or salts.Common examples? Think sodas, chips, packaged soups, processed meats like chicken nuggets and cold cuts, instant noodles, diet soft drinks, and even some ice creams.These additives enhance taste, shelf-life, and appearance, but at what cost?What Does The Study Reveal About Food Choices and Lung Cancer RiskResearchers behind the Thorax study analyzed data from over 100,000 adults who participated in the U.S. National Health and Nutrition Examination Survey. Each person filled out a detailed dietary questionnaire, which researchers then compared with medical records to track lung cancer diagnoses over time.On average, people reported eating nearly three servings of ultraprocessed food a day, most commonly lunch meats and soft drinks.Despite adjusting for smoking habits, age, sex, and other lifestyle factors, the study found a clear association between higher ultraprocessed food intake and increased lung cancer risk, particularly among people who had never smoked.“This strongly suggests that these foods may contribute to lung cancer risk in ways beyond just smoking,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and founder of the nonprofit True Health Initiative, as reported by CNN. Though not involved in the study, Katz called the findings “concerning and credible.”Why Would Food Be Linked to Lung Cancer?Experts believe multiple mechanisms could be behind the link.“Industrial processing alters the food matrix,” the study authors explained, “which affects how nutrients are absorbed and may produce harmful contaminants.”One such contaminant is acrolein. It is a toxic compound found not only in cigarette smoke, but also produced when cooking oils or fats are heated to high temperatures. The U.S. Centers for Disease Control and Prevention (CDC) lists acrolein as a substance that can inflame and damage lung tissue.Packaging may also be a problem. Plastics and synthetic materials used in food storage can leach chemicals, some of which are known or suspected carcinogens.Add to that the fact that ultraprocessed foods are often low in omega-3 fatty acids, said Dr. Tom Brenna, professor of nutrition and chemistry at the University of Texas at Austin, as reported by CNN. “Omega-3s spoil easily, so manufacturers tend to remove them to increase shelf life,” he explained. That’s unfortunate, because omega-3s help reduce inflammation, a key process in cancer development.Smoking Isn’t the Only Risk FactorLung cancer remains one of the most commonly diagnosed cancers globally, with 2.4 million new cases in 2022, according to the World Health Organization. While smoking remains the leading risk factor, experts now believe diet and environmental exposures also play a role.Dr. Fang Fang Zhang, a professor at Tufts University’s Friedman School of Nutrition Science and Policy, as reported by CNN, noted that while the study adjusted for smoking, the adjustment may not have been thorough enough. “Smoking needs to be measured more precisely, by cigarettes per day or years of exposure,” she said. Still, she found the link stronger in non-smokers, which makes the data all the more compelling.What You Can Do: Eat More Whole FoodsThe takeaway? While more research is needed to understand the exact biological mechanisms at play, the connection between ultraprocessed foods and cancer risk can no longer be ignored.According to Dr. Katz, the solution lies in going back to basics. “Health and diet quality improve when people eat mostly whole, unprocessed foods,” he said, including vegetables, fruits, beans, whole grains, nuts, seeds, and other plant-based ingredients.Dr. Zhang agrees. “Avoid foods with long ingredient lists full of unfamiliar chemicals,” she advised. “Focus on meals made from whole or minimally processed ingredients whenever possible.”

not just cigarettes, but you food too could increase your chance of lung cancer

Supriya Ramesh

From PMS to Postpartum, Heart to Hormones: Why Fish Oil is the Ultimate Health Elixir for Every Woman at Every Stage

Credits: Canva

<span>Fish oil</span> is a star supplement loaded with omega-3 fatty acids like <span>EPA</span> and <span>DHA</span>. It offers a spectrum of vital benefits for women’s health. These extend beyond general well-being to support heart, brain and joint function, especially in areas of concern specific to women.

Fish oil, rich in omega-3s, addresses unique needs across all stages of a woman’s life. From adolescence through motherhood to menopause, fish oil supports cardiovascular, hormonal, mental and reproductive health.

Fish oil plays a major role in promoting <span>heart health</span>. According to Dr Mohit Bhatia, it helps lower triglyceride levels, a risk factor for cardiovascular disease, and improves blood flow, making it essential for proper cardiovascular function. He adds that it also slows the progression of cardiovascular disease.

Karan Khurana, a health expert at WishNew Wellness, concurs, saying that omega-3s in fish oil reduce triglycerides, lower blood pressure, and decrease arterial inflammation. This is particularly vital for post-menopausal women, who face a greater risk of heart disease. Regular consumption of fish oil, he says, can even lower the risk of heart attacks and strokes.

Women facing bloating, mood swings or cramps may find some relief with fish oil. Dr Bhatia says that some evidence-based research suggests fish oil can help alleviate PMS and menstrual pain, thanks to its anti-inflammatory properties.

Khurana elaborates that omega-3s may regulate menstrual cycles and reduce cramps by lowering prostaglandin levels, which contribute to pain and inflammation. He adds that fish oil can ease common PMS symptoms such as bloating and breast tenderness.

<span>Pregnancy</span>, Postpartum and a Baby’s Brain

The benefits of fish oil carry into pregnancy too. Dr Bhatia points out the importance of DHA during this stage, saying it is vital for healthy foetal brain and eye development. It may also reduce the risk of preterm birth and help alleviate postpartum depression.

Khurana backs this up, pointing out that fish oil supplementation not only supports cognitive function in babies but also helps mothers manage postpartum depression. It plays a role in maintaining the mother’s brain health during and after pregnancy.

Post-menopause, <span>bone health</span> becomes a serious concern for many women. Dr Bhatia says that the anti-inflammatory properties of fish oil can contribute to bone health, potentially reducing the risk of osteoporosis.

Khurana adds that omega-3s enhance calcium absorption and support bone density. Fish oil, he explains, helps reduce inflammation linked to joint pain, promoting stronger bones and better mobility for older women.

Women are more likely than men to experience anxiety and depression, and fish oil might just help. Dr Bhatia explains that these fatty acids play a role in elevating mood and supporting brain function, potentially mitigating cognitive decline.

Khurana agrees, saying omega-3s support cognitive health and reduce the risk of dementia later in life. Fish oil, he says, may alleviate symptoms of depression and anxiety, contributing to overall mental well-being.

Dr Bhatia does not touch on it, but Khurana dives into skin benefits. He says that fish oil improves hydration, reduces wrinkles, and protects against UV damage. Its anti-inflammatory effects can ease conditions like eczema, making skin look and feel healthier.

Final Thoughts Before You Pop That Capsule

Fish oil is a star supplement loaded with omega-3 fatty acids like EPA and DHA. It offers a spectrum of vital benefits for women’s health. These extend beyond general well-being to support heart, brain and joint function, especially in areas of concern specific to women.Fish oil, rich in omega-3s, addresses unique needs across all stages of a woman’s life. From adolescence through motherhood to menopause, fish oil supports cardiovascular, hormonal, mental and reproductive health.A Boost for the HeartFish oil plays a major role in promoting heart health. According to Dr Mohit Bhatia, it helps lower triglyceride levels, a risk factor for cardiovascular disease, and improves blood flow, making it essential for proper cardiovascular function. He adds that it also slows the progression of cardiovascular disease.Karan Khurana, a health expert at WishNew Wellness, concurs, saying that omega-3s in fish oil reduce triglycerides, lower blood pressure, and decrease arterial inflammation. This is particularly vital for post-menopausal women, who face a greater risk of heart disease. Regular consumption of fish oil, he says, can even lower the risk of heart attacks and strokes.Hormones, Menstrual Cycles and PMSWomen facing bloating, mood swings or cramps may find some relief with fish oil. Dr Bhatia says that some evidence-based research suggests fish oil can help alleviate PMS and menstrual pain, thanks to its anti-inflammatory properties.Khurana elaborates that omega-3s may regulate menstrual cycles and reduce cramps by lowering prostaglandin levels, which contribute to pain and inflammation. He adds that fish oil can ease common PMS symptoms such as bloating and breast tenderness.Pregnancy, Postpartum and a Baby’s BrainThe benefits of fish oil carry into pregnancy too. Dr Bhatia points out the importance of DHA during this stage, saying it is vital for healthy foetal brain and eye development. It may also reduce the risk of preterm birth and help alleviate postpartum depression.Khurana backs this up, pointing out that fish oil supplementation not only supports cognitive function in babies but also helps mothers manage postpartum depression. It plays a role in maintaining the mother’s brain health during and after pregnancy.Bones, Joints and the Menopause YearsPost-menopause, bone health becomes a serious concern for many women. Dr Bhatia says that the anti-inflammatory properties of fish oil can contribute to bone health, potentially reducing the risk of osteoporosis.Khurana adds that omega-3s enhance calcium absorption and support bone density. Fish oil, he explains, helps reduce inflammation linked to joint pain, promoting stronger bones and better mobility for older women.Better Moods and Sharper MindsWomen are more likely than men to experience anxiety and depression, and fish oil might just help. Dr Bhatia explains that these fatty acids play a role in elevating mood and supporting brain function, potentially mitigating cognitive decline.Khurana agrees, saying omega-3s support cognitive health and reduce the risk of dementia later in life. Fish oil, he says, may alleviate symptoms of depression and anxiety, contributing to overall mental well-being.Your Skin Will Thank You TooDr Bhatia does not touch on it, but Khurana dives into skin benefits. He says that fish oil improves hydration, reduces wrinkles, and protects against UV damage. Its anti-inflammatory effects can ease conditions like eczema, making skin look and feel healthier.Final Thoughts Before You Pop That CapsuleDr Bhatia emphasises that while fish oil is a powerful supplement, it should complement a balanced diet and healthy lifestyle. He strongly recommends consulting a healthcare professional before starting, especially for those on medication or with existing conditions.Khurana suggests aiming for 250–500 mg of combined EPA and DHA daily, either through fatty fish like salmon or through supplements. Fish oil, he concludes, is a holistic powerhouse that can help women thrive at every stage of life.