Pink salt, Himalayan salt or rock salt—popularised by health influencers, these alternatives to the good old table salt have now become a kitchen staple across the world. While these low-sodium alternatives are marketed as "healthier options," they strip off other essential nutrients, like iodine, in the salt too. Following the same, experts have raised serious concerns stating that iodine serves important functions like regulating blood pressure, metabolism and brain development and its deficiency could prove to be detrimental to health.

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. and on top of that, a switch to these iodine-less alternatives of table salt poses the risk of deficiency.

The issue triggered headlines when a popular a popular health influencer pointed it out. In a rell, he underscored 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. Besdes that, these salts are frequently marketed as mineral-rich and “pure,” but in reality, the trace minerals they contain are so less in quantitiy that they offer negligible or no real health benefits.

Is World Moving Towards 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 and is exonerating the risk of a probable deficiency in future. Recently, 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.

In the US, researchers have increasingly been reporting low levels of iodine in pregnant women and other people, raising concerns about an impact on their newborns. And there is also a very small, but growing, number of reports of iodine deficiency in kids.

Eating soaked almonds in the morning has been a tradition for ages. The health benefits of these little, brown-coloured nuts are undeniable. Not only are they packed with antioxidants but also nutrients such as magnesium. Moreover, their ability to lower blood pressure and cholesterol makes them apt food for heart health. But there is a problem, there is a lot of debate surrounding the exact number of almonds that should be eaten.

How Many Almonds Should You Eat In A Day?

Health experts recommend consuming one ounce (30 grams) of almonds, which is nearly 20 to 23 almonds daily to maintain a healthy balance of essential nutrients without exceeding recommended calorie intake. This serving size provides an ideal mix of nutrients that support heart health, muscle growth, and digestion. Consuming more than this can lead to an excessive intake of calories and fats and also lead to adverse health effects.

A one-ounce serving of almonds delivers 14 grams of fat, 6 grams of protein, 3 grams of fibre, and 6 grams of carbohydrates. This makes almonds an excellent snack and a valuable source of protein and energy, especially for vegetarians and vegans. In addition to macronutrients, almonds are rich in essential vitamins and minerals such as calcium, magnesium, potassium, phosphorus, vitamin E, and folate.

Eating Too Many Almonds May Lead To Kidney Stones

Almonds are said to have oxalates, also known as oxalic acid, which are organic compounds found in many plants, including leafy greens, vegetables, fruits, cocoa, nuts, and seeds. They use it to defend themselves from pathogens and other threats. Excessive oxalates in the body can stick to kidney, causing stones.

Besides, almonds have health benefits: Here are a few:

Improving Heart Health

A review has shown that almonds help maintain high-density lipoprotein (HDL) cholesterol—commonly known as the “good” cholesterol—while lowering low-density lipoprotein (LDL), or the “bad” cholesterol, which is linked to an increased risk of cardiovascular events. Almonds may also contribute to lower blood pressure.

Lowering Cancer Risk

Researchers attribute almonds’ anti-inflammatory and antioxidant properties to their high phytochemical content, which may help reduce the risk of certain cancers. One study found that individuals who consumed higher quantities of almonds, walnuts, and peanuts were three times less likely to develop breast cancer.

Controlling Blood Sugar Levels

Low in carbohydrates and high in protein, almonds are a smart snack for people with diabetes. Some studies indicate that the high magnesium content in almonds can aid blood sugar regulation, as magnesium deficiency is common among individuals with diabetes.

Managing Weight

Almonds may help with weight management by reducing body mass index (BMI) and waist circumference. Research has shown that people who consumed almonds as a mid-morning snack ate less at subsequent meals. The more almonds they ate, the greater their feeling of fullness throughout the day.

Supporting Bone Health

Almonds are a good source of calcium, which is essential for maintaining strong bones and teeth. A lack of calcium in the diet can lead to weaker bones and a higher risk of developing osteoporosis—a condition characterized by reduced bone mass and density.

Enhancing Skin Health

Almonds may also benefit the skin. They are packed with antioxidants, healthy fats, and vitamin E—all nutrients associated with better skin health.

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.