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 Shots

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

Vitamin C & Zinc

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.

Echinacea & Elderberry

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.

Ginger & Turmeric

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

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.

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 Difference

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."

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

Choline is often known as "brain food". It is a nutrient related to B vitamins that play an important role in body and brain functions. However, the concerning part is about 90% of people do not consume enough of it.

It is essential for producing acetylcholine, which is a neurotransmitter that helps neurons or the nerve cells to build connections and communicate effectively. As people age, acetylcholine levels naturally decline. When these levels are lower than usual, it can cause conditions like Alzheimer's disease. Research also suggests that low levels of acetylcholine can impair memory, focus, and the ability to recall words.

As per a 2021 study published in the journal Behavioral Neurology, individuals who consumed between 188 to 400 mg of choline on a daily basis had a lower risk of cognitive decline. They had at least 40% less risk of experiencing cognitive decline compared to those with lower intakes of choline.

What Are The Different Kinds Of Choline? How They Benefit?

There are various forms of choline some benefit more than others.

For instance phosphatidylcholine is a type of choline that is found in eggs and is linked with lower dementia risk. A 2019 study observed that every additional 50 mg per day of phosphatidylcholine intake was associated with a 10 percent decrease in the likelihood of developing dementia. Since a large egg contains around 169 mg of choline, most of which is phosphatidylcholine, incorporating eggs into the diet can be particularly effective.

There are other emerging research in this field that suggests that increasing choline intake after Alzheimer's diagnosis could also slow the progression of the disease. It could also provide potential benefits even in the later stages of cognitive decline.

Are There Other Health Benefits Of Choline?

Other than helping the brain stay sharp, choline can also help maintain healthy liver function. It can play an important role for fat and glucose metabolism and reduce the risk of metabolic diseases like fatty liver disease and Type 2 diabetes.

It could also contribute to cardiovascular health by controlling inflammation, which is one of the leading reasons for heart diseases, including stroke.

How Much Choline In Okay to Consume?

Although the body makes a small amount of choline naturally, it is not sufficient to meet daily needs. The recommended Daily Value (DV) for choline is 550 mg. This amount typically needs to be obtained through diet or supplements.

While it’s possible to get enough choline through food, certain groups, such as older adults or those following a plant-based diet, may find it challenging. In such cases, supplements may be considered. However, not all multivitamins provide sufficient choline, so selecting a specific choline supplement — ideally around 300 mg — could be necessary. Consulting with a healthcare provider before starting supplements is always advisable.

What Foods Contain Choline?

There are many common food that contains choline, some of them include:

• Egg, 1 large (169 mg)
• Edamame, 1 cup (87 mg)
• Turkey breast, 3.5 oz. (84 mg)
• Chicken thighs, 3.5 oz. (75 mg)
• Salmon, 3.5 oz. (79 mg)
• Broccoli or Brussels sprouts, 1 cup (63 mg)
• Red potato, 1 large (57 mg)
• Kidney beans, ½ cup (45 mg)
• 2% milk, 1 cup (45 mg)
• Cottage cheese, 1 cup (37 mg)
• Plain low-fat yogurt, 1 cup (35 mg)

Often tossed aside without a second thought, banana peels make up nearly 35% of the ripe fruit’s total weight. Yet, they are not only edible but also brimming with nutrients that could offer significant health benefits. Incorporating banana peels into your diet is an easy way to boost your intake of vitamins and minerals while contributing to efforts against food waste.

Banana peels are rich in key nutrients such as potassium, dietary fiber, polyunsaturated fats, and essential amino acids. Among these, fiber plays a vital role in promoting digestive health, stabilizing blood sugar levels, and supporting heart health. Meanwhile, the potassium content can help manage blood pressure, protect bone density, and reduce the risk of kidney stone formation.

Research also highlights that banana peels are abundant in antioxidants, particularly when the fruit is unripe. Antioxidants are crucial for combating inflammation and may help protect against chronic diseases such as heart disease, cancer, and diabetes. Therefore, integrating banana peels into meals can add a powerful nutritional punch.

However, there are a few considerations to keep in mind. Conventional bananas are often treated with pesticides, and while peeling the fruit usually minimizes exposure, consuming the peel could lead to higher intake of pesticide residues. Pesticide exposure has been associated with health risks including autism, certain cancers, hypertension, diabetes, and cognitive decline. To minimize this risk, it is advisable to choose organic bananas whenever possible and to wash the peels thoroughly before use.

Another potential drawback is the taste and texture of banana peels, which some people find unappealing due to their bitterness and toughness. Opting for very ripe bananas and cooking the peels can help make them softer and sweeter, improving their palatability.

For those willing to experiment, banana peels can be prepared in various delicious ways. Start by selecting ripe bananas, washing the peels carefully, and removing the stem. The peels can then be blended into smoothies or added to banana bread batter. Cooking methods like baking, boiling, or frying not only soften the peels but also make them suitable for savory dishes. In fact, cooked banana peels have been used as substitutes for bacon or pulled pork in plant-based recipes. They can also enhance stir-fries, curries, and sandwiches, adding both flavor and nutritional value.

Incorporating banana peels into your diet is not just about maximizing nutrition—it’s also a step toward sustainable eating. They offer an innovative way to reduce food waste while supplying a range of important nutrients. Whether blended into a smoothie or cooked into a hearty dish, banana peels can add a nutritious and eco-friendly twist to your meals.

By making simple adjustments, like opting for organic bananas and experimenting with recipes, you can tap into the nutritional benefits of banana peels and make your diet more sustainable and health-conscious.

Every aisle in the modern supermarkets reflects the convenience that comes with food these days—frozen meals, packaged foods, instant drinks—all designed to fit right into the busy lives of people today. Yet behind the ease and the flavor lies a growing volume of scientific evidence sounding an alarming warning, ultra-processed foods may be quietly speeding up the risk of early death.

The fascination and attraction of fast, easy, and very tasty foods commonly masks a dark truth. An international research published in the American Journal of Preventive Medicine indicates that heavy consumption of ultra-processed foods (UPFs) dramatically raises the risk of premature mortality. This new proof revives widespread demands for global food reforms since UPFs currently make up the majority of diets in most nations, including the United States.

What Are Ultra-Processed Foods?

Ultra-processed foods, also known as UPFs, are industrial products often made of ingredients that are not typically used in home preparation preservatives, emulsifiers, artificial sweeteners, colorants, and hydrogenated oils. Some of these foods are ready-to-eat products such as sugary beverages, pizzas, burgers, chicken nuggets, chocolates, and snack foods.

Ultra-processed foods, engineered with additives, preservatives, and artificial ingredients, now comprise over half the average American diet, based on data from the U.S. Department of Agriculture. Their ubiquity and intensive marketing have made them seem inevitable, but accumulating evidence indicates that the health toll is much more serious than realized.

Under the NOVA food classification system, UPFs are defined by their intensive industrial processing, which is typically used to produce hyper-palatable and highly profitable foods. Yet, the convenience comes with an increasingly large body of evidence showing that these foods contribute to a variety of chronic diseases, including cardiovascular disease, obesity, diabetes, depression, and various forms of cancer.

How Ultra-Processed Foods Are Linked to Early Death Risk?

The new study by Eduardo Augusto Fernandes Nilson of the Oswaldo Cruz Foundation in Brazil compared dietary and mortality data from eight nations. Their results are chilling:

In the United States alone, UPFs contribute to 124,107 avoidable early deaths each year.

England has around 17,781 premature deaths each year due to UPF consumption.

Similar trends are seen in other nations: 25,000 early deaths in Brazil, 17,000 in Mexico, and 7,700 in Canada.

It is discovered that a 10% increase in consumption of UPFs increases the probability of death by age 75 by 3%. In the U.S. and U.K., where UPFs account for over half of total dietary energy (54.5% and 53.4% respectively), the consequence is particularly sinister.

How Ultra-Processed Foods Harm Your Health?

It's not only the high contents of unhealthy fats, salts, and sugars that render UPFs harmful. The very industrial processing itself — and the multitude of artificial additives such as colorants, emulsifiers, and sweeteners — seems to have negative impacts on human health. As Nilson says, these foods impact health outside of the conventional nutrient content by changing the foods at the molecular level.

This insight changes the story: it's not so much about calories or macronutrient mix, but the chemical and structural changes foods go through when processed.

A number of studies, including a February 2024 study, have established a clear "dose-response" between UPF consumption and adverse health outcomes. Even modest increases in UPF intake — a mere serving per day — have been linked to:

• 50% greater risk of death due to cardiovascular disease
• 53% higher risk of anxiety
• 55% increased risk of obesity
• 40% increased risk of the development of type 2 diabetes
• 41% increased risk of sleep disorders
• 20% higher risk of depression and premature death from all causes
• Adding only an additional 10% more UPFs onto a previously optimal diet was also associated with increased rates of cognitive decline, stroke, and upper gastrointestinal tract cancers.

Preventable Deaths Across Continents Due to Consumption of UPF

Nilson and his group approximated preventable premature deaths resulting from UPF consumption to range by country:

• 4% in Colombia
• 5% in Brazil
• 6% in Chile
• 10.9% in Canada
• 13.7% in the United States
• 13.8% in England

The statistics highlight that UPF death rates are highest in countries where such foods are prevalent in diets. Although the leading consumers are high-income nations, middle-income countries such as Brazil, Mexico, and Chile are rapidly closing in, sparking fears of an emerging global health epidemic.

Why Are UPFs So Dangerous?

Aside from the additives and processing, UPFs interfere with proper metabolic functions. They make their way into systemic inflammation, interfere with the gut microbiota, affect satiety signals, and are highly addictive. These actions individually boost the risk of chronic disease and early death.

Heart disease, stroke, type 2 diabetes, colorectal cancer, dementia, and obesity are all part of the expanding list of conditions associated with excessive UPF consumption.

Steps to Cut Down Consumption of Ultra-Processed Foods

Although it might not be feasible for everyone to completely eliminate UPFs, making slow, sustainable changes can make a big difference in health outcomes:

Prioritize whole foods: Whole grains, fresh fruits and vegetables, lean proteins, nuts, and seeds should be the staple of your diet.

Read labels carefully: Be wary of lengthy ingredient lists with unknown additives.

Cook at home: Cooking yourself provides more control over ingredients and cooking techniques.

Make gradual transitions: Rather than an all-or-nothing method, gradually decrease dependence on ultra-processed foods.

Prioritize balance: Opt for half the plate to consist of fruits and vegetables at each meal.

Educational campaigns and supportive policies may also assist consumers in making educated decisions and transitioning away from ultra-processed diets.

As the racks in our supermarkets become heavier with brightly colored packaging, experts are calling on Americans to change their diets not tomorrow, but today. Ultra-processed foods—think packaged snack foods, ready-to-eat meals, sweet cereals, and even some so-called "health" bars have quietly insinuated themselves into our daily lives.