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.

Been wondering if your child has been consuming too much or too little water each day?

According to Dr Keerti Kulkarni, a Telangana-based pediatrician, toddlers should be consuming about 100ml per kg of water every day, school children should drink up to 90ml per kg and teenagers should take in up to 60ml per kg.

In a lengthy Instagram post, she noted that about 20 percent of their daily required water intake comes from food includng fruits, vegetables, soups and parents should be mindful not to provide children with excess water.

Dr Kulkarani also said that there are exceptions for underweight children who have any other medical issues, such as kidney problems or if they are on any regular medication.

The expert warned: "Breastfed or formula-fed babies do not need extra water before solid foods and giving extra water to young infants can be dangerous and may cause low sodium levels."

What Are Signs Of Dehydration In Children?

Dehydration occurs when the body loses more fluids than it takes in, impairing normal function. In children, signs include:

• Dry or sticky mouth
• Few or no tears when crying
• Eyes that look sunken
• In babies, the soft spot (fontanelle) on top of the head looks sunken
• Darker pee, peeing less or fewer wet diapers than usual
• Crankiness
• Drowsiness or dizziness
• Rapid heartbeat

Why Is Drinking Excessive Water Dangerous?

Drinking excessive water can lead to water intoxication, causing symptoms like confusion, nausea, and seizures; severe cases may be fatal. Water intoxication, also termed hyperhydration, water poisoning or water toxaemia, develops when an individual drinks much more water than the kidneys can excrete.

The main function of the kidneys in the human body is the processing and excretion of excess water. However, the human kidneys can process only up to 0.8 to 1.0L of water at a time. Drinking an amount that exceeds this may overwhelm the kidneys and put the electrolyte balance out of sync in the human body.

Electrolytes, especially sodium, are essential in maintaining fluid balance within and outside cells. Hyponatremia is a condition in which sodium levels fall below 135 mmol/L, resulting from excessive water intake. This causes water to shift into cells, swelling them. In the brain, this can cause severe complications, including coma or even death.

Symptoms of water intoxication vary from mild to severe. Early symptoms are often similar to dehydration, which makes self-diagnosis challenging. Common symptoms include:

• Headaches
• Nausea and vomiting
• Muscle cramps or weakness
• Fatigue or drowsiness
• Confusion and disorientation

Eating omega-3-rich foods can reduce your aggression levels by 28 percent, an Aggression and Violent Behavior study suggests.

After analyzing 29 randomized controlled trials involving 3,918 participants in total, researchers from the University of Pennsylvania concluded that the fish oil supplement can reduce both reactive anger (in response to provocation) and proactive anger (behavior planned in advance) in people regardless of age, gender, medical diagnosis and length and dosage of treatment.

Neurocriminologist Dr Adrian Raine said of the results: "I think the time has come to implement omega-3 supplementation to reduce aggression, irrespective of whether the setting is the community, the clinic, or the criminal justice system.

"At the very least, parents seeking treatment for an aggressive child should know that in addition to any other treatment that their child receives, an extra portion or two of fish each week could also help."

The scientists theorized that omega-3 can reduce brain inflammation and regulate vital brain functioning which helps maintain aggression levels. However, they also noted that further research was needed to understand the link.

"Omega-3 is not a magic bullet that is going to completely solve the problem of violence in society. But can it help? Based on these findings, we firmly believe it can, and we should start to act on the new knowledge we have." Dr Raine said.

What Are Fish Oil Omega-3s?

These omega-3s play a critical role in human development, and they are primarily found in fatty fish and fish oil. Since many people do not consume enough fish, supplementation is often recommended to ensure adequate intake of these essential fatty acids.

Although the body can convert another type of omega-3, alpha-linolenic acid (ALA), into EPA and DHA, this process is not highly efficient. As a result, fish oil supplements may provide a convenient way to ensure optimal levels of omega-3s.

READ MORE: NHS Doctor Says This Oil Instead of Cod Liver Is The Best Omega-3 Source

Some popular sources of Omega-3 include:

• Salmon
• Cod Liver Oil
• Algae Oil
• Oysters
• Nuts and seeds, such as flaxseeds, chia seeds, and walnuts
• Plant oils, such as flaxseed oil, soybean oil, and canola oil
• Fortified foods, such as eggs, yogurt, juices, milk, etc.

How Omega-3s Improve Brain Health

EPA and DHA are essential for maintaining brain function throughout life. These fatty acids are abundant in the brain's cell membranes, helping to preserve cell health and facilitate communication between brain cells.

Research has shown that a lack of omega-3 can lead to cognitive impairments. In animal studies, diets deficient in omega-3s resulted in reduced DHA levels in the brain, leading to deficits in learning and memory. In older adults, lower DHA levels have been linked to a smaller brain size, which may indicate accelerated brain ageing.

Maintaining sufficient levels of omega-3s can help support cognitive function and may reduce the risk of age-related brain decline.

The optimal dosage varies, but research suggests that 1,000–2,000 mg of omega-3 fatty acids from fish oil daily is a good starting point. People with depression should look for supplements with higher EPA content. It is pertinent to note that people should consult health experts before starting fish oil supplementation.

Budget 2026: Cheaper Fish In India

Earlier this month, Finance Minister Nirmala Sitharaman announced a surprising tax reduction for India's fishers and marine industry, and experts say it is good news for you too.

Until now, fish caught by Indian vessels beyond territorial waters and brought back to the country for mass consumption has been treated as import, attracting customs duties and integrated goods and services tax (GST).

The combined tax burden raises costs and compliance issues, which discouraged people from deep-sea and exclusive economic zone (EEZ) fishing as well as

However, during her Union Budget 2026 presentation, Sitharaman proposed that fish caught in the EEZ and high seas by Indian fishing vessels are treated as duty-free when brought into Indian ports and treated as exports when landed at foreign ports.

This means that the market availability for Omega-3 packed fishes including salmon, mackerel, tuna, herring and sardines will significantly increase as their existing steep prices see a tremendous fall.

Bird Flu In India: Amid bird flu fears from Bihar's Bhagalpur district in Naugacha, where over 150 crows were found dead, new concerns are being raised around poultry products. Chennai too is facing a high bird flu alert, there too, dead crows were found. This is why it is important to know how to consume poultry safely and what all to keep in mind while handling poultry.

While there is no confirmation yet in if it has spread in chicken, India has seen previous cases of avian flu in chicken. Here's what you should know about consuming poultry.

Bird Flu In India: How To Consume Poultry Safely?

Pasteurization and cooking them at high temperatures can curb the threat. It is also important to handle your poultry products when you are buying and storing them.

Also, avoid drinking raw milk to kill avian influenza A(H5N1).

Bird Flu In India: How To Handle Chicken While Shopping?

The meat juice can spill over and contaminate other food items, therefore it is extremely important to store it properly, in a way that it does not contaminate another food item. Always store it in a cool bag when you are transporting it and refrigerate and freeze the meat for the first two hours of buying.

You must also cook your chicken so the viruses do not survive on the chicken.

Read: How To Eat Eggs Safely?

Bird Flu In India: Is It Safe To Eat Chicken?

Yes, chicken and eggs are still safe to consume, as long as they are thoroughly cooked. Cooking chicken to the internal temperature of at least 165°F kills bacteria, viruses, and other germs, such as H5N1. The most accurate method of assuring that food is cooked is to use a meat thermometer.

Safe food handling is crucial:

• Maintain a hygienic kitchen by disinfecting countertops and washing hands both before and after touching raw meat.
• Prevent cross-contamination by employing distinct cutting boards and utensils for raw and cooked food.

Bird Flu In India: How to Handle Eggs And Consume It Safely?

Flu viruses can infect chicken eggs by entering through the eggshell. The eggshells are smaller than the pores of eggshells, which means viruses can enter the eggs and the egg's surface will still be protected. However, it is still important to handle it safely.

As per the US Food and Drug Administration, cooking poultry, eggs and other animal products to the proper temperature and preventing cross-contamination between raw and cooked food.

Reject suspect eggs that are small, soft-shelled, or deformed since these may be a sign of infection in hens, though infected birds usually discontinue laying eggs before the situation gets worse.

What Should You Avoid?

• Raw or undercooked chicken
• Raw or soft eggs
• Raw milk and unpasteurized dairy products
• Cross-contaminated foods
• Meat from unregulated sources

Safest Way to Cook Eggs

While pasteurized eggs have a lower risk of infection because pasteurization effectively kills viruses, including bird flu, and bacteria. When cooking eggs, FDA officials advise:

• Washing hands, utensils,, and work surfaces with hot, soapy water before and after touching raw eggs.
• Cooking eggs until both the yolk and white are firm.
• Making sure scrambled eggs are fluffy and not runny.
• Cooking casseroles and other dishes with eggs to 160 degrees Fahrenheit.
• Serving cooked eggs right away. Don't leave egg dishes out for more than 2 hours.
• Using an insulated cooler to transport eggs and egg products for picnics or gatherings.
• Reheating any leftover egg products from the fridge to 165 degrees Fahrenheit.