Dragon fruit, also known as pitaya, has gained immense popularity, appearing in smoothie bowls, grocery stores, and social media feeds. With its vibrant colour and exotic appearance, it’s easy to see why this fruit captures attention. But beyond its eye-catching looks and Game-of-Thrones-worthy name, does it live up to the hype as a nutritional powerhouse?

What Exactly Is A Dragon Fruit?

Dragon fruit comes from a cactus plant native to Central and South America. Its outer skin resembles a large cactus pear, covered in green-tipped "scales." The red variety boasts a bright pink exterior, while the yellow variety is a striking golden hue with smaller scales. The real surprise, however, lies inside—juicy white, pink, or purple flesh speckled with tiny, edible seeds. Its flavor is a refreshing blend of pear and kiwi, with a similarly soft, juicy texture when ripe.

Nutritional Benefits Of Dragon Fruit

Like most fruits, dragon fruit provides an impressive array of nutrients with relatively few calories. A 3.5-ounce (100-gram) serving contains just 82 calories while delivering a good dose of magnesium (14 mg, comparable to half a cup of cooked kale), potassium (206 mg, roughly half a banana), and 2 grams of fiber, similar to one kiwi.

Antioxidants And Health Benefits

Dragon fruit is often praised for its antioxidant content, which includes vitamin C, selenium, and flavonoids like anthocyanins and carotenoids. While it may not be the most concentrated source of these compounds, it provides a diverse mix. Diets rich in antioxidant-packed fruits and vegetables are linked to lower risks of chronic inflammatory conditions such as heart disease, diabetes, and certain cancers.

But does this mean dragon fruit qualifies as a superfood? While no single food supplies every essential nutrient, Teresa Fung, a registered dietitian and adjunct professor at Harvard T.H. Chan School of Public Health, told Healthline that that dragon fruit is a healthy addition to the diet, but it is not magic.

Perhaps the most significant benefit of dragon fruit is the variety and color it brings to the diet. Increasing fruit intake is a common challenge, with statistics showing that only 12% of Americans meet the U.S. Dietary Guidelines’ recommendation of 1.5 to 2 cups of fruit daily. If dragon fruit encourages people to consume more fruit, experts say it’s a great choice.

How To Choose And Eat Dragonfruit

Dragon fruit is in season from June through September. When selecting fresh fruit, look for one that feels heavy for its size, free of bruises or shriveling. If unripe, let it sit on the counter until it becomes slightly soft to the touch.

According to Dr Fung, frozen dragon fruit is an excellent alternative, as it’s harvested at peak ripeness and retains its nutrients. When purchasing frozen varieties, opt for brands without added sugars.

Simple Ways To Enjoy Dragonfruit

Eating dragon fruit is simple—just cut it in half and scoop out the flesh with a spoon. Alternatively, peel and slice it into rounds or cubes. Here are some delicious ways to incorporate it into your diet:

• Make a dragon fruit salsa with chopped onions, cilantro, and lime juice (plus mango or papaya for extra flavour).
• Blend into smoothies using fresh or frozen dragon fruit.
• Puree and freeze into refreshing popsicles.
• Use thin slices as a garnish to elevate any dish.

Pink salt, Himalayan salt, and rock salt—these trendy alternatives to regular table salt have become staples in kitchens around the world. Marketed as “healthier” and more “natural,” these salts are gaining popularity among health-conscious individuals. But as India embraces this shift, experts are raising concerns about a silent consequence: the resurgence of iodine deficiency.

The trend of choosing salt varieties that do not contain iodine is now being linked to a slow but steady increase in iodine deficiency, a condition India had largely brought under control decades ago. The main concern is that, unlike iodized table salt, these popular variants lack sufficient iodine, an essential mineral that supports thyroid function and overall neurological development.

So, Why Do We Need Iodine?

This crucial mineral plays a vital role in the production of thyroid hormones, which regulate metabolism and are critical for brain development—especially during pregnancy and early childhood. Iodine is found mostly in animal-based foods like dairy and poultry, making it a nutrient of concern for vegans, who may not get enough from their diet alone.

A popular health influencer recently pointed out that iodine deficiency, once widespread in the 1960s, had been successfully tackled after the government mandated the use of iodized salt. This simple public health intervention helped reduce the incidence of goiter and developmental delays associated with iodine deficiency. However, with the return of “fancy” and “traditional” salts like sendha namak—often priced two to five times higher than iodized salt—the trend may be reversing.

These salts are frequently marketed as mineral-rich and “pure,” but experts argue that the trace minerals they contain are present in such minute quantities that they offer no real health benefits. What’s more concerning is that their lack of iodine could lead to widespread deficiency, especially in populations unaware of the risk.

A joint report by the Iodine Global Network (IGN) and the World Health Organization (WHO) stresses that limited awareness among the public and even health professionals continues to be a significant barrier to addressing iodine deficiency. While there is currently no official declaration from Indian health authorities regarding a national iodine deficiency crisis, the growing consumption of non-iodized salts is cause for concern.

The shift away from iodized salt, driven in part by wellness trends and social media influence, could potentially undo decades of progress in public health. Health experts are calling for renewed awareness campaigns and stricter labeling guidelines to ensure that consumers are making informed choices. As more people adopt diets or products they believe are “natural” or “clean,” it's important to remember that not all wellness trends are without consequences.

In the end, the issue highlights a simple truth: not all salts are created equal, and when it comes to essential nutrients like iodine, sometimes the most basic choice—iodized salt—is the healthiest one.

Why are we so addicted to junk food? This is a question we often find ourselves asking. From fries to chips, biscuits, instant noodles, pizza, burgers and soft drinks, it feels as if it is almost impossible to resist ultra-processed food. But is it the ease of availability, taste or the added addictive chemicals that make them so addictive? What impact do they have on one's health?

Let's Decode The Science Behind Junk Food

Science has the answer to why human beings are so addicted to everything that is ultra-processed and blatantly harmful to their health. First and foremost, these food items contain high levels of sugar and salt, which stimulate the brain's reward centres and lead to the release of Dopamine (pleasure hormone.)

Over time, the brain gets accustomed to this level of Dopamine ultimately requiring more and more junk food to attain the same level of satisfaction and pleasure. Here, it is pertinent to note that an abrupt reduction in consumption of these food items can cause withdrawal symptoms like irritability and cravings.

Another important factor is the ease of availability and lucrative marketing of these food items. Next time when you drive home, just pay attention to what the billboards display.

How Does Ultra-Processed Food Impact Health?

Research has linked ultra-processed food consumption to a slew of health conditions including obesity, type 2 diabetes, some cancers, cardiovascular disease, and even mild depression and anxiety, but a clear mechanism for harm hasn't been identified as yet. Since these food items are typically manufactured with ingredients encompassing artificial additives and preservatives, thus, they are extremely lethal to an individual's health.

Furthermore, ultra-processed foods pose significant risks to dental health. These items drastically contribute to enamel erosion and tooth decay due to their acidic and sugary content.

Can Junk Food Kill You?

Recent studies, including a comprehensive 2024 research effort by Harvard University, have shed light on the profound impact of ultra-processed foods on longevity. The study tracked over 1,14,000 participants over three decades, revealing a 13% higher likelihood of premature death among regular consumers of ultra-processed meats and a 9% increased risk associated with sugary and artificially sweetened beverages.

Another study published in the British Medical Journal analyzed data from 2009 to 2023 and revealed that junk food lead to a 50% increase in cardiovascular deaths. Additionally, anxiety diagnoses surged by 48%, and mental health conditions such as depression increased by 53%. While less definitive, there is also evidence suggesting a 21% higher overall mortality rate associated with ultra-processed food intake.

Check You Junk Food Intake With These 5 Steps

1. Educate yourself and understand the negative health effects of consuming these food items.

2. Choose whole foods and prioritize meals rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.

3. Start reading labels to avoid lengthy ingredient lists or unfamiliar additives.

4. Prepare meals using fresh ingredients to control what goes into your food.

5. Stay hydrated throughout the day to manage cravings effectively.

Whenever a healthy diet is brought up, the first thing people think of is salads. Salads are fresh and very good for health, filled with assorted vegetables. To make salads more appealing, people add other ingredients like dressing, croutons or other snacks for taste. A survey conducted by OnePoll revealed that about 62% of the 2000 people who took the poll said that salads are a regular part of their diet.

But that does not prove that most people are leading a healthy lifestyle. According to Center of Disease Control and Prevention (CDC) more than two out of five adults in US have obesity. It also accounted for nearly 173 billion dollars in medical bills in 2019. So, what could be going wrong? One question that pops up is how the salads were prepared, while it is great way to consume necessary nutrition, there are many things that can go wrong when you are preparing a salad. Here are some common mistakes that are ruining your perfectly healthy salad.

Not adding enough protein

When you make a salad into a full meal, you need more than just veggies. The Cleveland Clinic explains that protein helps you feel full and satisfied for longer. If you just eat a bowl of lettuce and tomatoes, you'll probably be hungry again in an hour. Adding chicken, fish, eggs, or beans makes your salad a real meal. Try to use plant-based protein and fats, they are generally healthier than processed meats that can have a lot of unhealthy fats and salt.

Adding too much dressing

Dressing makes your salad taste good, and when it tastes good, you're more likely to eat more of those healthy vegetables. But, be careful, too much dressing can add a lot of extra calories. You don't have to skip dressing altogether. Try mixing your favorite dressing with vinegar to cut down on calories. And remember, a little bit of healthy oil in your dressing actually helps your body absorb important vitamins.

Adding too many croutons

Croutons can add a nice crunch to your salad, but they're often full of carbs, salt, and unhealthy fats. According to the U.S. Department of Agriculture (USDA) croutons have 10 grams of carbs and 99 mg of sodium. They're full of healthy fats, protein, and fiber. Roasted chickpeas are another great option. Kale chips or dried seaweed are low in calories but add a lot of nutrients. You can also use whole-grain crackers for a healthy crunch.

Not adding various vegetables

Eating the same salad every day can get boring. Plus, eating a variety of foods gives you more vitamins and minerals. Try adding different colored vegetables like bell peppers or tomatoes. You can also add nuts, dried fruits, or fresh fruits. And don't forget about herbs and spices! They can add a lot of flavor to your salad.

Choosing light green vegetables

Iceberg lettuce is okay, but darker greens like spinach and kale are much better for you. They have more vitamins, minerals, and fiber. Dark leafy greens can help protect you from diseases like diabetes and heart disease. According to USDA data a cup of spinach has about 30 mg of calcium, while iceberg lettuce only has about 10 mg. If you don't like greens, you can use other vegetables like cabbage or Brussels sprouts.

Food Safety

It's important to keep your salad clean and safe. Always wash your hands before making your salad. Check the expiration dates on your packaged produce and make sure your vegetables look fresh. Store your greens in the crisper drawer of your fridge. As for washing bagged greens, studies show that just rinsing them under running water doesn't remove much bacteria.

How To Make A Well-Rounded Salad

To make a good salad, use two parts vegetables, like greens and chopped veggies. Add one part carbs, like quinoa or sweet potatoes. Then, add protein, like eggs or beans. Don't forget healthy fats, like avocado or an oil-based dressing. Add some crunchy bits, like nuts or seeds. And finally, add some flavor, like herbs or spices. This formula will help you make a delicious and healthy salad.