Late night snacking is usually discouraged by most health care professionals and for good reason. According to research published in Harvard Health Publishing 'Late-Night Eating Impact 2022', eating late can change how our bodies use energy, how hungry we feel, and how fat is stored. They found that eating later led to lower levels of leptin, a hormone that makes you feel full. This means people felt hungrier when they ate later. Participants also burned calories more slowly when they ate later, they changed how fat tissue behaved, making it more likely to store fat and less likely to burn it.

This study shows that eating late can affect several processes in the body that contribute to weight gain. It helps explain why people who eat late at night may be more likely to become overweight or obese. Sometimes, you might feel a little hungry before bed, and that's okay. But choosing the right snack is important, especially if you're watching your blood pressure or following a special diet like intermittent fasting. Many common snacks, like chips or pretzels, have too much salt. According to the Center of Disease Control and Prevention (CDC) eating too much sodium can cause you high blood pressure and increase the risk of heart related diseases.

However, there s a healthier option-Kefir. It's a fermented milk drink, similar to yogurt, but with more good bacteria for your gut. It's low in salt and has many healthy things that can help you feel good and sleep better.

Why Kefir Is A Great Late Night Snack?

According to a study published in the Cellular Physiology and Biochemistry Kefir has shown promise in improving heart and metabolic health by lowering blood pressure, improving blood vessel function, managing cholesterol, and helping with insulin resistance. It has also shown great potential to help the gut Microbia in our body stay healthy.

A 2017 study explained that scientists are very interested in probiotics and fermented milk like kefir because they might help prevent and treat cancer. Kefir, a drink made from milk or water fermented with special grains, contains helpful bacteria and yeast. It has many health benefits, like fighting germs and reducing swelling. Here are some reasons why they are a great late night snack.

Low Sodium and Healthy Nutrients

Kefir has very little salt, which is good for your blood pressure. It also has calcium for strong bones, and potassium and magnesium to help keep your blood pressure in a healthy range.

Gut Health and Heart Health Connection

A healthy gut helps protect your heart. Kefir has many good bacteria, called probiotics. These little helpers improve your gut health, which then helps your heart stay strong and healthy.

Antioxidant Benefits

Kefir has special substances called antioxidants. These antioxidants fight free radicals in your body that can damage your blood vessels and organs. This helps keep your blood flowing smoothly and protects your heart.

Cholesterol and Artery Health

Kefir can help keep your arteries clear and manage your cholesterol. It helps reduce swelling in your blood vessels and helps your body get rid of bad cholesterol, which is good for your heart.

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.

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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.

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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.