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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:
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.
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.
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.
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."
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.
Rather than turning to quick fixes, Dr. Kesari suggests:
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
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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.
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.
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 skin care,” she emphasizes.
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.
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.”
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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.
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?
Researchers 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.”
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.
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.
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.”
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 Heart
Fish 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 PMS
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.
Pregnancy, 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.
Bones, Joints and the Menopause Years
Post-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 Minds
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.
Your Skin Will Thank You Too
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
Dr 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.
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