To be a well-rounded healthy person, you must pay attention to all the different aspects of your life, whether it is fitness, food or sleep. All of them go hand-in-hand so you cannot neglect one or the other.

Many people often neglect their sleep in order to finish other important work. Losing sleep can be detrimental for your health, and if you are unable to sleep, you may be causing other issues for your health. When you are facing these issues, it is easy to get medication, but there are many side effects to them. There are many foods that can help you feel better and aid in your sleep. Although eating before you sleep is discouraged by healthcare professionals. These foods boost the serotonin in your body and help you fall asleep.

Role of Serotonin and Tryptophan

Serotonin is a neurotransmitter that helps control your sleep. When you don't have enough serotonin, you might find it hard to fall asleep or stay asleep. This is called insomnia. You can't get serotonin directly from food, but you can eat foods that have tryptophan. Tryptophan is a special building block that your body uses to make serotonin. It also helps make melatonin, another chemical that helps you sleep. So, eating foods with tryptophan can help your body make the sleep chemicals it needs. These chemicals help your brain and body know it's time to rest.

Foods That Boost Serotonin In Your Body

Banana & Almond Butter

This snack combines carbs, protein, and healthy fats for steady energy and sleep hormones. Almond butter stabilizes blood sugar, preventing waking up at odd hours, while bananas and almond butter relax muscles with magnesium and potassium, promoting calm and restful sleep.

Greek Yogurt with Sprouted Pumpkin Seeds

Yogurt improves sleep quality and supports gut health, which influences sleep. Tart cherries provide melatonin, and pumpkin seeds offer tryptophan and magnesium, working together to induce sleep and maintain it throughout the night.

Eggs

Eggs, especially yolks, boost tryptophan for serotonin production, aiding sleep. They are nutrient-packed with tyrosine, choline, biotin, and omega-3s, and their versatility makes them a convenient, healthy bedtime snack.

Cheese

Cheese is a tryptophan source, promoting relaxation and sleep. Mac and cheese combines cheese, eggs, and milk for a tasty sleep-friendly snack. Cheese also provides calcium, benefiting both sleep and bone health.

Edamame

Edamame offers tryptophan and isoflavones, improving sleep, especially for women. It's versatile, eaten plain or seasoned, and adding it to a snack mix enhances gut health, contributing to improved sleep quality.

Popcorn & Cashews

This high-fiber snack improves sleep; cashews provide tryptophan, and popcorn fights inflammation. The mix of carbs, fiber, healthy fats, and protein creates a well-rounded snack that supports both health and restful sleep.

Chia Pudding

Chia pudding's fiber supports gut health, aiding sleep. Chia seeds' magnesium and calcium help convert tryptophan to serotonin. Milk enhances calcium, further assisting sleep. Adding fruit and nuts boosts carbs and tryptophan for an even better sleep-promoting snack.

Salmon

Salmon provides tryptophan and omega-3s, aiding sleep and heart health. A frittata combines salmon, eggs, and milk for a nutrient-rich sleep snack. Salmon also balances cholesterol and lowers blood pressure, contributing to overall well-being and better sleep.

Edible cactus, especially varieties from the genus Opuntia, has moved far beyond traditional cuisine and into the world of functional foods. Often eaten as cactus pads known as cladodes or as the fruit called prickly pear, this plant has been studied for its possible benefits in diabetes, cholesterol management and overall metabolic health.

But how strong is the evidence? Here is a clear and scientific look at what research says:

What Is Edible Cactus?

The most commonly studied species is Opuntia ficus-indica, widely consumed in Mexico and other arid regions. According to 2011 Journal of Food Science and Technology study, cactus cladodes are rich in dietary fiber, antioxidants, vitamins and minerals.

A 2025 Scientific Reports study also shows that cactus pear accessions contain bioactive compounds such as polyphenols, betalains, and flavonoids, which may help prevent chronic illnesses like cancer, diabetes and cardiovascular diseases, while supporting immune function, gut health and cognitive health.

Another 2021 Food Chemistry study describes cactus species as underutilized plants with strong nutritional potential. They are particularly high in soluble fiber which are important for blood sugar and cholesterol regulation.

How Could Cactus Help Blood Sugar?

A 2022 Medicina study reviewed the use of prickly pear cladodes as a functional ingredient for hyperglycemia management and found evidence suggesting that consuming cactus pads with meals may reduce fasting glucose levels.

Normal postprandial (post-meal) blood sugar for adults without diabetes is typically below 140 mg/dL two hours after eating. For individuals with diabetes, the target is generally less than 180 mg/dL.

A systematic review by a 2019 Medicina study examined human trials on Opuntia consumption and found reductions in blood glucose and insulin levels, especially in individuals with Type 2 diabetes. However, the results were not entirely consistent across all trials.

More recent analytical research by the Chinese Journal of Analytical Chemistry suggests that cactus bioactive compounds may inhibit enzymes such as alpha-glucosidase and alpha-amylase, both key digestive enzymes that work sequentially to break down starch into glucose in the body.

These enzymes are involved in carbohydrate digestion. By slowing their activity, cactus components may reduce the speed at which glucose enters the bloodstream, suggetsing that cactus may help the body handle carbohydrates more gradually.

What About Cholesterol?

A Nutrition review and meta-analysis conducted randomized clinical trials on cactus pear and cardiovascular risk factors. They found significant reductions in body weight and some lipid parameters, though the overall quality of evidence varied.

Another 2024 Nutrition study also highlighted the potential of Opuntia species in managing obesity and related metabolic conditions, including dyslipidemia. Some studies reported reductions in total cholesterol and LDL cholesterol, particularly in individuals with metabolic syndrome.

However, the magnitude of these changes is generally described as moderate rather than dramatic.

But Are There Any Limitations?

Many studies involve small sample sizes. Some trials are short-term. Preparation methods also vary widely, from fresh cladodes to powders, extracts, or capsules. Dosage differences make it difficult to compare results directly.

In addition, cactus should not be viewed as a replacement for medical treatment. For individuals with diabetes or high cholesterol, it may be a supportive dietary addition rather than a standalone therapy.

So, Can Edible Cactus Help?

However, the improvements observed in studies are generally modest. Cactus works best as part of an overall balanced diet rich in fiber, whole grains, fruits, vegetables, and healthy fats.

In summary, edible cactus is not a miracle cure, but it is a scientifically interesting and nutritionally valuable food. As research continues, especially with better-designed human trials, we may gain clearer answers about how strong its metabolic benefits truly are.

After Indore's Bhagirathpura food contamination and Horlicks adulteration in Odisha, another news of food adulteration comes from the state of Uttar Pradesh where UP Food Safety and Drug Administration or the UPFSDA with Food Safety and Standards Authority of India or FSSAI seized nearly 14,000 litres of adulterated oils during raids in Kanpur.

This has led to the confiscation of 1,000 kilograms of colored waste and other suspicious food items. This happened right ahead of the festive season like Holi, Eid and as Ramadan continues. This is also the time when festive meals are cooked in oil, ghee, and Ramadan fast is also broken with dates that too were found in rotten conditions.

Also Read: Scientists Develop First Antibodies To Block Epstein Barr Virus

Kanpur Food Contamination: What Has Been Seized In The Raid?

As per the official statement, enforcement teams seized 13,972 litres of adulterated oil and 1,350 of colored waste during inspection across the city.

Officials were also able to spot fake ghee in the manufacturing unit of Kalyanpur. Fake ghee worth approximately Rs. 5.45 lakh were confiscated. The seized samples have been sent to a laboratory for further testing and analysis.

The raids were launched as a part of wider effort to curb food adulteration before the festive season when the demands for such edible also rise sharply.

Kanpur Food Contamination: Dates, Sweets, And More Seized

Surprise inspections were also conducted at several food outlets, cold storage facilities and dairies across Kanpur that brought out a concerning image. These places have come under the scanner. Authorities inspected Swaroop Cold Storage in Aishbagh and Himalayan Cold Storage on Ayodhya Roads. Further raids were carried out on dairies in the Havetmau area and Rae Bareli Road. Samples from sweet shops and other eateiers have also been collected.

The raid collected rotten dates from the cold storage. Followings have been collected and recovered:

• 1,320 kilograms of dates were seized
• 1,418 kilograms of colored kachri were confiscated
• Food items also recovered from warehouse in Aminabad

Officials confirmed that strict actions will be taken against them and this will continue throughout the festive period.

Raids Not Just In Kanpur

FSDA intensified raids and checks in Lucknow too during Ramadan and Holi. These inspections will be done in warehouses, food outlets, and dairy units to prevent sale of adulterated and substandard products. Raids from Hapur too have led to confiscation of adulterated food. UPFSDA plans to conduct further raids during the festive season. On X, formerly Twitter, the UPFSDA posted that it has seized 25,000 kg of Suji (valued at ₹10 Lakhs) from M/s Raj Sneh Agro Foods Pvt Ltd due to packaging regulation violations. Samples of Jaggery Powder, Gur, and Suji have been sent for lab testing.

What Happens To Your Health When You Consume Adulterated Foods?

Food adulteration happens when there is an intentional addition of foreign or inferior substance to original food products. A 2024 study published in SAGE Open Medicine notes various health impact of adulterated food which include:

• Cancer
• Lathyrism
• Liver disease
• Cardiac failure
• Kidney disease
• Nervous system-related diseases

The study also notes that adulteration could also lead to allergic reactions. Pregnant woman, children and elderly are more prone to getting any illness if adulterated food is consumed.

Not too long ago, Indore made headlines in water contamination case where a 67-year-old woman, identified as Parvati Bai Kondla also showed signs of Guillain-Barré syndrome. Bacteria like E coli. and Klebsiella were found in the water sample of Bhagirathpura, the epicentre of water contamination.

Indore's Bhagirathpura is again on the news, this time for food contamination.

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Indore Food Contamination: What Happened?

Six people have been admitted to a hospital after they consumed contaminated food in Bhagirathpura. At a birthday party in Bhagirathpura on a late Saturday night, 60 people ate the food and some of them developed health problems. Chief Medical and Health Officer (CMHO) Dr Madhav Hasani stated on Monday.

Bhagirathpura was the epicentre of water contamination that claimed 22 lives earlier. The minister said that affected individuals were treated and as a precaution, six of them were admitted to the Government Maharaja Yashwantrao Hospital.

Indore Municipal Corporation Commissioner Dilip Kumar said, “We have found that in case of the construction of the toilet, no safety tank was constructed beneath it. We are also probing the other lapses.”

As per the official statement, all patients are doing well after the treatment.

Indore Food Contamination: What Happened In Indore Before?

Earlier in January, Mayor Pushyamitra Bhargav reported that due to lapses in civic infrastructure. Investigation revealed that a toilet constructed directly above a main drinking pipeline near a police outpost, without a mandatory safety tank resulted in the sewage mixing with drinking water.

Read: Sewage Mixing With Drinking Water Kills 7 in Madhya Pradesh’s Indore, Over 100 Remain Hospitalized

Speaking to The Indian Express, Indore Municipal Corporation Commissioner Dilip Kumar said, “We have found that in case of the construction of the toilet, no safety tank was constructed beneath it. We are also probing the other lapses.”

What Is E. Coli Bacteria?

Escherichia coli, commonly known as E. coli, refers to a group of bacteria that naturally live in the intestines of humans and animals. Most of these strains are harmless and even play a role in digestion. However, certain types can trigger illness when they enter parts of the body where they do not belong or release harmful toxins.

These disease-causing strains attach themselves to body cells and produce toxins, leading to infection and inflammation.

What Is Guillain-Barré syndrome?

Guillain-Barré syndrome is a rare autoimmune condition in which your immune system attacks your peripheral nerves, leading to symptoms like numbness, tingling, and muscle weakness that progress to paralysis. However, with treatment, most people fully recover from the condition.

Doctors say GBS occurs at any age, but it most commonly affects people between 30 and 50 years of age.

Guillain-Barré syndrome is rare. About 100,000 people worldwide develop GBS every year. To put that into perspective, the world population is about 7.8 billion. That means healthcare providers diagnose GBS in about 1 in 78,000 people each year.