The green Mediterranean diet builds on the traditional Mediterranean diet that focuses on fruits, vegetables, and other plant-based foods. The diet also includes unique additions, apart from what we already know being part of the Mediterranean diet. In the green Mediterranean diet, things like green tea, Mankai duckweed, and walnuts, all of this offers enhanced heart health benefits as compared to the Mediterranean of standard version.

This diet was created in 2020, this diet also encouraged a more sustainable and health-focused way of eating.

How does it work - the Green Diet?

The researchers for the first time introduced the green Mediterranean diet in 2020 which enhances cardiometabolic benefits of the traditional Mediterranean approach. It emphasizes plant-based foods and limits animal products to promote heart health and reduce inflammation. This diet can also help with weight management, lower the risk of chronic conditions like diabetes, and support environmental sustainability.

What one needs to follow?

Similar to the traditional version, the Green Mediterranean diet also follows the same dietary guidelines:

Women: 1,200–1,400 calories per day

Men: 1,500–1,800 calories per day

Physical activity is also encouraged to maximize benefits. While any plant-focused Mediterranean diet could be considered "green," the official version includes specific foods:

• Green tea: 3–4 cups per day
• Mankai duckweed: 100 grams, providing protein and antioxidants
• Walnuts: 28 grams daily

What foods can you include?

In the green diet, the importance is to on more plant-based foods, which includes:

• Fresh fruits and vegetables
• Nuts and legumes
• Olive oil, herbs, and spices
• Whole grains

However while this diet too retains animal-based proteins from the traditional Mediterranean diet, the foods like meat, fish or eggs are limited, More attention is given towards the alternatives like tofu, beans, nuts and quinoa.

What foods should you avoid?

The diet minimizes or eliminates:

• Butter and high-fat dairy products
• Foods high in added sugars
• Processed and red meats

How can you follow a meal plan on this diet?

Start with half a cup of oatmeal with fresh fruit and cinnamon and a cup of green tea as your breakfast.

Moving on to lunch, get a smooth of Mankai duckweed, one cup of fruits or vegetables, and unsweetened plant-based milk.

In between, you can also munch on a handful of walnuts, and another cup of green tea.

Lastly, end your day with grilled salmon with cooked spinach, brown rice and a cup of green tea for your dinner.

What are the benefits?

Heart Health

Studies show that following the green Mediterranean diet for six months can lower blood pressure and "bad" LDL cholesterol—two key risk factors for heart disease.

Visceral Fat Reduction

Visceral fat, which accumulates around the abdomen, is linked to various health issues. Research found that the green Mediterranean diet led to double the visceral fat loss compared to the standard version over 18 months.

Environmental Benefits

Reducing meat consumption can significantly lower greenhouse gas emissions. Switching to a green Mediterranean diet can be a meaningful step toward protecting the planet.

If you like orange juice and drink it daily for your breakfast, you are good to go. But, if you are someone who does not drink orange juice, you may want to reconsider your food habits. Scientists found that that orange juice could actually extend your healthy life and benefit your cardiovascular health.

The study published in Wiley Online Library revealed that orange juice consumption could influence the activity of thousands of genes inside our immune cell. Many of these genes also control blood pressure, calm inflammation and manage the way the body processes sugar. All these functions play an important role for long-term heart health.

How Was The Study Conducted?

The study followed adults who drank 500ml of pure pasteurized orange juice everyday for two months. After a period of two months, many genes that leads to inflammation and higher blood pressure had become less active.

What Were These Genes? These included NAMPT, IL6, IL1B, and NLRP3. These genes switch on when the body is under stress. There is another gene called SGK1 that impacts kidneys ability to hold onto sodium or salt, which also became less active. These changes have also matched a previous findings that showed daily orange juice consumption could also reduce blood pressure. Orange juice contains hesperidin, a flavonoid that could help lower blood pressure. There are antioxidants too that are great for overall heart health.

What About The Blood Sugar Levels?

The trials have shown that orange juice does not simple raise blood sugar levels, instead, it triggers small shifts in the body's regulatory system that could reduce inflammation and also help blood vessels relax.

However, what is important to note is that hesperidin that influences the genes have varied response based on a person's body size. So, people who weigh more could show greater changes in gene, which also involves fat metabolism, while leaner people could show stronger effects on inflammation.

Orange And Heart Health

A systematic review from 2021, published in the journal Phytotherapy Research that involved 639 participants from 15 different studies also found that regular orange juice consumption lowered insulin resistance and blood cholesterol levels. Insulin resistance is what leads to diabetes, as it is the precursor for pre-diabetes, and high cholesterol is linked with heart diseases.

Another 2022 study published in journal Food & Function showed that overweight and obese adults noticed small reduction in systolic blood pressure and increase in high-density lipoprotein or HDL, which is also known as the 'good cholesterol'. This result was achieved only after several weeks of orange juice consumption. While these changes were modest, the improvements could make a greater difference, if the same food habits are maintained for years.

More answers come from looking at metabolites, the tiny molecules our bodies make while breaking down food. A recent review found that orange juice can influence several key pathways, including how we use energy, how our cells communicate, and how the body manages inflammation. It may even shape the gut microbiome, which experts now know plays a big role in heart health.

Furthermore, a 2023 study published in the journal Frontiers In Microbiology noted that people who drank blood orange juice daily for a month saw an increase in gut bacteria that produce short-chain fatty acids, compounds known to support healthy blood pressure and lower inflammation. These volunteers also showed better blood sugar control and reduced levels of inflammatory markers, hinting that the benefits of orange juice may go far beyond its refreshing taste.

The latest Annual Ground Water Quality Report 2025 by the Central Ground Water Board (CGWB) has delivered a worrying revelation: Punjab now records the highest intensity of uranium contamination ever reported in India, with 62.5% of groundwater samples exceeding the safe limit post-monsoon. This is followed by Haryana, Delhi, Karnataka and Uttar Pradesh, indicating a dangerous pattern across north and north-central India.

While nitrate and fluoride remain more widespread contaminants, uranium’s increasing presence raises an urgent public health concern because even low-dose, long-term exposure can quietly harm vital organs.

Where Is Uranium Contamination Rising?

The CGWB tested 3,754 groundwater samples across India in pre- and post-monsoon seasons. The findings show a clear upward trend:

Nationally, uranium exceedance rose from 6.71% (pre-monsoon) to 7.91% (post-monsoon).

Punjab recorded the highest contamination:

• 53.04% pre-monsoon
• 62.50% post-monsoon

Haryana followed with 15–23.75% of samples above limits.

• Delhi: 13–15.66%
• Karnataka: 6–8%
• Uttar Pradesh: 5–6%

The report highlights northwestern India: Punjab, Haryana, Delhi, and parts of Rajasthan and Uttar Pradesh — as the main hotspot, likely due to geogenic factors, aquifer depletion, and intense groundwater extraction. Meanwhile, eastern and southern states reported minimal contamination.

Why Uranium in Water Is Dangerous

According to the 2025 study “Uranium’s hazardous effects on humans and recent developments in treatment,” the real threat from uranium lies in its chemical toxicity, not its radioactivity.

Kidney Damage: The Most Significant Risk

Uranium behaves like a heavy metal that gets absorbed and stored in the kidneys, impairing their ability to filter waste.

This can lead to:

• Proteinuria (excess protein in urine)
• Reduced kidney function
• Long-term kidney diseases

Even low-dose, chronic exposure through drinking water can gradually weaken renal functioning.

Respiratory Harm and Lung Cancer Risk

People who inhale uranium particles — especially workers in mining or processing — face:

• Chronic respiratory irritation
• Persistent coughing
• Higher risk of lung cancer, particularly due to radon gas produced as uranium decays

Gastrointestinal Entry and Toxic Build-Up

Recent findings note that the gastrointestinal system is the main route of uranium entry. Once consumed through contaminated water, uranium moves from the stomach and intestines into soft tissues and organs.

Bone Accumulation and Cancer Risk

Because uranium is a chemical analog of calcium, it can get deposited into bones. Over time, this raises the risk of bone cancer and may interfere with normal bone cell functioning.

Possible Reproductive and Developmental Effects

Animal studies suggest:

• Potential risks of congenital disabilities
• Effects on reproductive organs
• But direct evidence in humans remains incomplete, calling for more research.

Neurological and Immune Effects Being Explored

Some studies hint at:

• Behavioral changes
• Cognitive deficits
• Unclear impacts on the immune system

These areas remain under-studied but concerning.

Why India Must Worry Now

The CGWB report warns that while most groundwater in India remains safe, the pockets of rising uranium contamination require immediate monitoring and mitigation. With millions relying on groundwater for daily consumption, even a small rise in toxic metals can translate into widespread health damage over time.

Long-term exposure rarely shows immediate symptoms, which makes the threat quiet but deeply harmful.

A new study suggests that drinking coffee could help certain individuals slow their biological ageing. Researchers found that consuming up to four cups a day may give some people a biological advantage, effectively making their cells appear five years younger than those who abstain. The study, published in BMJ Mental Health, focused on people with severe mental illnesses, including schizophrenia, bipolar disorder, and psychosis.

How Coffee Might Affect Ageing

The scientists linked this effect to coffee’s high antioxidant content, which appears to protect and lengthen telomeres—the protective caps at the ends of chromosomes. Telomeres function like the plastic tips on shoelaces, preventing chromosomes from fraying. Normally, telomeres shorten naturally as we age, but in people with major psychiatric conditions, this process is often accelerated, contributing to premature cellular ageing.

According to News Medical, coffee’s antioxidants can reduce oxidative stress, a factor that speeds up telomere shortening and biological ageing. By consuming the optimal amount, individuals may slow this process, potentially gaining the equivalent of five years of cellular youth.

The Study: Coffee, Mental Health, and Telomeres

The study observed 436 adults, including 259 participants with schizophrenia and the remainder with affective disorders like bipolar disorder or major depressive disorder with psychotic features. Researchers analyzed participants’ coffee consumption and its impact on telomere length.

Results showed that drinking up to four cups daily was associated with longer telomeres. However, consuming more than five cups each day did not provide additional benefits; in fact, heavy coffee drinkers were biologically older compared to those consuming one or two cups. This highlights the importance of moderation, as excessive caffeine intake may lead to cellular stress and telomere shortening.

The study authors emphasized that while this research cannot definitively prove causation—because it was observational—coffee’s established health benefits make it a plausible contributor to preserving cellular health. As they noted: “Telomeres are highly sensitive to both oxidative stress and inflammation, further highlighting how coffee intake could help maintain cellular integrity in a population predisposed to accelerated ageing.”

Guidelines and Considerations

Global health authorities generally recommend limiting caffeine intake to around 400 mg per day, roughly equivalent to four cups of coffee. Staying within this range seems to provide the protective effects without overloading the body.

The researchers also acknowledged some limitations in the study. They did not track other sources of caffeine participants may have consumed, nor did they account for the type of coffee or the time of day it was consumed, factors that could influence outcomes.

Overall, the study reinforces the idea that moderate coffee consumption can be a simple lifestyle choice with potential long-term benefits for mental health populations and, possibly, the general population as well.