Our body is like a working machine, all the parts need to be working well for it to maintain a long-lasting life. Like so, maintaining a healthy digestive system is very important for your overall well-being, and dietary fiber plays a pivotal role in this process. If you've been eating a lot of processed foods or following a diet low in fiber, like the carnivore diet, your digestion might be sluggish. Fiber is like a natural broom for your gut. It helps keep things moving smoothly. While you may thing that eating a highly carnivorous diet is ok, most of those foods are highly processed and because it doesn’t have fiber, there isn’t a component that can help break down that food. Fiber acts as a natural regulator, promoting regular bowel movements and preventing constipation. It adds bulk to stool, making it easier to pass through the digestive tract. This prevents constipation and keeps you regular. Plus, certain types of fiber can also slow down how quickly your body absorbs sugar and can even help lower your cholesterol levels. Most adults need about 25 to 30 grams of fiber every day, and it's best to get it from whole foods like fruits and vegetables, rather than relying on fiber supplements. You must make sure that your fiber intake is adequate because it is essential for optimal digestive health and overall well-being. While berries are known for their high fiber content, stone fruits like apricots offer a valuable alternative.

Apricots are a tasty and convenient way to boost your fiber intake. Just one cup of apricot halves gives you about 3 grams of fiber, and it's only about 74 calories. That's a great way to get some extra nutrients without adding a lot of calories to your diet. To get the most fiber, make sure you eat the skin of the apricot. It's where a lot of the fiber is concentrated. Besides fiber, apricots are also packed with other good-for-you nutrients, including potassium, vitamin C, vitamin E, and vitamin A (in the form of beta-carotene). So, adding apricots to your meals or snacks is a simple way to support your digestion and overall health.

How Apricots Support Digestion and Cholesterol Management

Apricots contain two types of fiber: soluble and insoluble. These work together to keep your digestive system happy. Insoluble fiber is like a scrub brush, adding bulk to your stool and stimulating your gut to move things along. Soluble fiber is like a sponge, it mixes with water to soften your stool, making it easier to pass. Apricots are also about 86% water, which is another important factor in preventing constipation. They also contain a natural sugar alcohol called sorbitol, which can have a mild laxative effect. The soluble fiber in apricots also helps manage cholesterol by binding to it in your gut and preventing it from being absorbed into your bloodstream. This helps lower your "bad" LDL cholesterol.

Apricots aren't just good for digestion and cholesterol; they offer a range of other health benefits too. They contain special plant compounds called phenolic compounds, which act as antioxidants. Antioxidants protect your cells from damage caused by harmful molecules called free radicals. This protection is important for your heart health and can also help protect against long-term health problems like stomach inflammation (gastritis), liver disease, and hardening of the arteries (atherosclerosis). These plant compounds also help reduce inflammation throughout your body, which is linked to many chronic diseases. So, eating apricots is a great way to give your body a boost of protective nutrients.

Amid intensified inspections and market surveillance by the Food Safety and Standards Authority of India (FSSAI) to crack down on counterfeit and substandard dairy products, a new survey has found that 6 in 10 urban Indian households are not fully confident about the purity and quality of the ghee or clarified butter they consume.

The survey, conducted by community social media platform LocalCircles, received over 91,000 responses from more than 18,000 urban consumers across 293 districts, revealing widespread concern over adulteration—particularly in loose and unbranded ghee.

Survey Findings

According to the survey:

• 60% of urban households said they are only partially confident or not confident about the purity and quality of ghee.
• Consumers expressed greater concern about loose or unbranded ghee, which is perceived to be at higher risk of adulteration.

The findings come amid a series of enforcement actions by FSSAI targeting fake and substandard dairy products across India.

Also read: India Gets Its First Plant-Based Vitamin D3: What You Need to Know

FSSAI Intensifies Action Against Adulterated Ghee

In December 2025, FSSAI directed all States and Union Territories to launch a nationwide enforcement drive against the adulteration and misbranding of milk and milk products, including ghee, paneer and khoya, under the Food Safety and Standards Act, 2006.

Since then, the regulator has significantly expanded inspections and surveillance. Recent enforcement actions include:

• June 2026: FSSAI busted a counterfeit ghee network operating across Delhi and Haryana, seizing over 6,500 litres of suspected adulterated ghee. Laboratory testing found samples mixed with vegetable oils and other non-dairy ingredients.
• July 2026: FSSAI seized more than 50,000 food and non-food products in Delhi over fraudulent relabelling and improper storage. Around the same time, Delhi Police dismantled a syndicate that allegedly altered manufacturing and expiry dates on packaged goods before supplying them to retail and e-commerce markets.
• November 2025: Authorities uncovered a major fake ghee racket in Bengaluru operating under the Nandini brand name, seizing over 8,000 litres of suspected adulterated ghee and machinery allegedly used to manufacture counterfeit products.

FSSAI has also issued notices to quick-commerce platforms over complaints of expired and spoiled food products being delivered to consumers.

Is Ghee Healthy?

Made by clarifying butter obtained from cow's milk, ghee is a staple in Indian kitchens and contains approximately 130 calories and 15 grams of fat per tablespoon. It is also a rich source of vitamins A, D, E and K, along with antioxidants.

However, because ghee is high in saturated fat, excessive consumption may raise LDL ("bad") cholesterol levels in some individuals and increase the risk of cardiovascular disease.

Read More: Michigan Health Officials May Have Traced The Possible Source Behind Massive Cyclospora Outbreak

Who Should Limit or Avoid Ghee?

Health experts advise people with certain medical conditions to consume ghee cautiously or avoid it altogether.

These include people with:

• Heart disease
• High cholesterol
• Obesity
• Chronic kidney disease
• Certain digestive disorders
• Liver conditions such as jaundice

Doctors generally recommend limiting intake to no more than two teaspoons a day, unless advised otherwise by a healthcare professional.

Health Risks of Adulterated Food

Food adulteration involves the deliberate addition of inferior or harmful substances to food products, compromising their quality and safety.

According to a 2024 study published in SAGE Open Medicine, consuming adulterated food may increase the risk of:

• Cancer
• Liver disease
• Kidney disease
• Cardiac failure
• Lathyrism
• Nervous system disorders
• Allergic reactions

The study notes that children, pregnant women and older adults are particularly vulnerable to the harmful effects of adulterated food.

India has approved its first plant-based Vitamin D3 (cholecalciferol) ingredient, a move that could expand options for food fortification and dietary supplements while addressing the country's widespread Vitamin D deficiency.

The Food Safety and Standards Authority of India (FSSAI) has cleared VITADEE Green, developed by Fermenta Biotech,for use in health supplements, nutraceuticals and food products.

The company stated that the ingredient is produced using an India-patented process and offers a sustainable, scalable and vegetarian-friendly source of Vitamin D3.

Plant-Based Vitamin D3: Why The Approval Matters

The approval allows Indian manufacturers to incorporate the ingredient into fortified foods, beverages and dietary supplements.

It is particularly significant for vegetarians and vegans, who have traditionally had limited access to Vitamin D3 because most supplements are derived from lanolin, a by-product of sheep's wool.

The approval also supports India's broader efforts to improve nutrition through food fortification, an area where experts say Vitamin D remains a major gap.

Studies suggest a large proportion of Indians have inadequate Vitamin D levels despite abundant sunlight, largely due to urban lifestyles, limited outdoor exposure and reduced sun exposure.

"Vitamin D deficiency remains a widespread public health concern in India, and the demand for sustainable nutrition continues to grow rapidly. The FSSAI approval allows us to bring VITADEE Green directly to Indian food fortification and nutraceutical manufacturers, helping bridge the nutrition gap for the country's large population," said Prashant Nagre, Managing Director, Fermenta Biotech.

For India's large vegetarian population, the approval also brings a domestically manufactured, regulatory-approved plant-source Vitamin D3 to the market.

What Is Vitamin D3?

Vitamin D3, often called the "sunshine vitamin," is produced by the body when the skin is exposed to sunlight.

It helps the body absorb calcium, maintain healthy bones and teeth, and lowers the risk of fractures. In children, severe deficiency can lead to rickets, while in adults it increases the risk of osteoporosis, muscle weakness and falls.

Beyond bone health, Vitamin D3 also supports immune function. Research suggests low Vitamin D levels may be associated with increased susceptibility to infections and higher levels of inflammation.

India Faces Widespread Vitamin D Deficiency

Despite abundant sunshine, Vitamin D deficiency is common across India. Experts attribute this to long hours spent indoors, limited outdoor activity, sunscreen use, ageing and diets naturally low in Vitamin D.

Low Vitamin D levels can lead to weak bones, muscle weakness and an increased risk of fractures. In children, severe deficiency can cause rickets, while inadequate levels have also been linked to poorer immune function.

"Vitamin D deficiency remains a widespread public health concern in India, and the demand for sustainable nutrition continues to grow rapidly," said Prashant Nagre, Managing Director of Fermenta Biotech.

Is Plant-based Vitamin D3 Better?

Doctors say no—not in terms of effectiveness.

Dr. Murtaza S. Bagwala, Head of Emergency Medical Services at Saifee Hospital, Mumbai, told HealthandMe that current evidence shows plant-based Vitamin D3 raises Vitamin D levels just as effectively as conventional supplements.

"Based on current science, plant-based Vitamin D3 is comparable to conventional Vitamin D3 supplements. For most people, it is a good alternative if they prefer a plant-based product," he said.

Dr. Sudhir Kumar, Neurologist at Apollo Hospitals, Hyderabad, explained that plant-derived Vitamin D3—typically sourced from lichen, algae or newer fermentation technologies—offers an animal-free option without compromising efficacy.

"It is good news for consumers who prefer vegan products, but both forms are equally effective. There is no medical reason for people to switch if they are already taking conventional Vitamin D3," he said in a post on X.

Who Should Take Vitamin D3 Supplements?

The experts said the key question is whether supplementation is needed, not whether the source is plant- or animal-derived.

"The source matters mainly for ethical, dietary or personal preference—not for efficacy," Dr. Sudhir said.

Dr. Bagwala cautioned against taking high-dose Vitamin D without medical advice, as excessive intake can raise calcium levels and increase the risk of kidney stones and other complications.

Doctors recommend that supplementation should be based on:

• Blood test results

• Age

• Existing medical conditions

• Medical advice

One extra serving of leafy greens like kale and spinach may be good for your lungs and help you breathe better, according to a study. The secret? It is the vitamin K1 found in leafy green vegetables.

Researchers from Edith Cowan University (ECU) tracked more than 179,000 adults over a decade and found that people who eat more vitamin K1-rich foods such as leafy green vegetables may lower their risk of chronic lung disease and boost lung function.

“We found that people who ate more vitamin K1-rich green vegetables had better lung function and were less likely to develop COPD,” ECU researcher Chengfeng Li said.

“Just one extra serve of leafy greens like kale, about one and a half to two cups a day, is an achievable way to boost your vitamin K1 intake,” Li added.

What Are The Key Findings

The findings suggest that adding more greens to your plate could help keep your lungs in better shape as you age.

The study found that those with the highest intake of vitamin K1 had about a 16 per cent lower risk of COPD compared to those eating the least.

They also had better lung performance, meaning their lungs could hold and move more air, a key sign of good respiratory health.

“Vitamin K likely activates a protein that protects the lungs’ elastic fibers - the tiny structures that let your lungs expand and contract,” Associate Professor Marc Sim said.

“When these fibers break down, breathing becomes harder over time. This nutrient may help keep lung tissue flexible and prevent damage,” Sim added.

Also read: Cyclospora Parasite Spreads to More US States: Foods to Avoid Right Now

The second type, vitamin K2, showed no benefit for COPD risk, though it was linked to somewhat better lung function at moderate intakes.

The researchers think the same protective mechanism probably applies to vitamin K2, but any benefit may be masked by what it's eaten alongside.

K1-rich leafy greens, by contrast, come with their own bonus nutrients like fiber and antioxidants that may boost the effect, while K2's main sources, including processed and red meat, are linked to poorer health outcomes.

The study also found no link between vitamin K and asthma, suggesting vitamin K may be more relevant for long-term lung damage rather than allergic conditions.

Smoking May Dent Benefits

While the boost from greens appears favorable, researchers are clear on one thing: it won’t cancel out smoking.

“The biggest thing you can do for your lungs is to quit smoking and reduce your exposure to environmental pollution,” Li said.

“But a healthy diet may still play a supporting role by counteracting some of the damage caused by these harmful factors.”

“Eating more leafy greens is a simple step that could help support lung health over time.”

Read More: FSSAI Targets 6 Energy Drink Brands; Experts Link Them to Obesity, Liver Problems

How To Keep Your Lungs Healthy?

The World Health Organization data shows that chronic obstructive pulmonary disease (COPD) remains the fourth leading cause of death worldwide. The condition was responsible for an estimated 3.5 million deaths in 2021, according to the latest available global data.

COPD is a common and serious lung disease, and the WHO noted that smoking, indoor and outdoor pollution, and harmful inhalants are among its most significant triggers.

If your breathing feels effortless, steady, and natural, so much so that you barely notice it, your lungs are likely in good shape. To maintain this good lung health, it is essential to:

• maintain a balanced weight,
• eating nutritious food,
• exercise regularly,
• avoiding tobacco,
• avoiding vaping,
• keep away from inhaled irritants.