Everyone experiences anxiety. In fact, being unable to do so can be a sign of a serious psychological problem. In our hazardous world, anxiety is a strategy the body uses to help the mind recognize danger and keep well out of its way.
As with most mental illnesses, it’s not the presence of anxiety alone that creates problems. It is more about how severe it is and how much it gets in one’s way of life or quality of living. Most people feel anxious at some time in their lives.
However, only about five per cent of people experience severe anxiety and rarely seek
professional help. Anxiety is a mixture of physical and mental symptoms. They are part of what psychologists call the “fight or flight” response.
When the body is under threat it automatically prepares either to defend itself or run.
Anxiety is a normal reaction to stress. It helps one deal with a tense situation in the office, study harder for an exam, or remain focused on an important speech. In general, it helps one cope with the tasks and demands of everyday life. But when anxiety becomes an excessive, irrational dread of everyday situations, it can become a disabling disorder.
Fortunately, effective treatments for anxiety disorders are available, and research is yielding new and improved therapies that can help most people with anxiety disorders lead productive and fulfilling lives.
However, studies have shown that having a healthy diet may reduce signs and symptoms of anxiety. Although food can’t cure an anxiety disorder, consider some diet changes and that would benefit a severely anxious person:
•Avoid or limit caffeine intake as much as possible.
Caffeine is present in many soft drinks, not just in tea and coffee and it can set up its own vicious cycle. It can speed up heart rate and disrupt sleep — which later on become prevailing signs of anxiety. Trying to overcome tiredness by drinking more caffeine only makes the long-term problem worse.
•Avoid too much alcohol.
Similarly, alcohol can worsen the symptoms of anxiety, and disrupt sleep. Many people reach for a drink to calm their nerves, but the consequences of overindulgence can outweigh the benefits of initial relaxation. For some, a hangover, insomnia, and dehydration make one feel worse than before one had a drink. In excessive amounts, alcohol can actually act as a depressant, making the drinker feel sluggish or more anxious.
Alcohol, like a simple sugar, is rapidly absorbed by the body. Like other sugars, alcohol increases hypoglycemia symptoms. It also causes mood swings.
•Eat complex carbohydrates,
also known as carbs. During anxious times, turn to comforting carbs. These foods act as a mild tranquilizer by increasing the amount of serotonin, a calming neurotransmitter in the brain. Complex carbs such as potatoes, wholewheat bread, and pasta take longer to
digest than sugary simple carbs like white bread.
That way, one can stay fuller longer and blood sugar is likely to stay steady, eliminating stress and anxiety.
•Be sure to drink eight or more glasses of water a day.
Dehydration can lead to fatigue, headaches and stress. One should be well-hydrated and drinking lots of water a day can decrease symptoms of anxiety.
•Take multivitamins and mineral supplements.
B vitamins, whose role is to unlock the energy in food, are crucial. Vitamin B-6 helps manufacture serotonin in the brain. Choose a daily supplement that supplies 100 per cent of the daily recommendation of all vitamins and minerals.
Although tension and daily stresses are unavoidable, one can relieve tension and manage stress and anxiety better by watching out for what one eats and what one does not eat. Remember that a healthy body and a healthy mind are often one and the same thing.
In today’s world it’s all too easy to get distracted from what’s truly important. Wherever you go, and whatever you do, you see messages designed to get you to perform a specific action and distract you from the fact that you are already whole.
There are no reminders to be mindful unless we create them.
The responsibility is in your hands. Staying in the present moment can dramatically reduce stress, increase your happiness, and give you bursts of insight that might change your life.
Here are a few down-to-earth tips on how to become more mindful:
1. HAVING POOR EATING AND DIETING HABITS
Not feeling comfortable in your own skin is probably one of the worst — if not the worst — feelings a person can experience.
Unfortunately, instead of making the changes to alter this predicament, people sadly accept it and think that’s just the way their lives have to be.
The sooner you realize this does not have to be your lifestyle, the happier and more comfortable you will be.
2. OVER ANALYZING SITUATIONS THAT HAVEN’T EVEN HAPPENED
It’s human nature to stress about things that have yet to happen, but when you think about it rationally, what’s the point? You can’t predict the future, and you certainly can’t change something that has not even happened yet.
Deal with the situation as it comes, and react accordingly. It’s the only way to mold the experience to your benefit.
3. WORRYING ABOUT YOUR APPEARANCE TO THE POINT OF EXHAUSTION
I get it. You want to look your best. Honestly, in the grand scheme of things, it doesn’t matter if you wear your hair curly or straight. There’s no reason to try on every single outfit in your closet before going out.
Think about it: You bought these items for a reason… put something on, smile at yourself in the mirror and be on your way. You have better things to concern yourself with, or at least you should.
4. NOT LIVING IN THE MOMENT
This goes hand-in-hand with overanalyzing situations that have yet to happen, but this includes your past mistakes and situations that have already come and gone as well.
The only thing you can gain from the past are the lessons it taught you. No good can come from replaying situations you cannot hope to fix. Make peace with them and move on… because who you were then is definitely not who you are now.
5. SURROUNDING YOURSELF WITH PEOPLE WHO DON’T MAKE YOU HAPPY
Why people still hang around others out of obligation is utterly beyond me. Learn to accept that, sometimes, people from your past serve little to no role in your present. In actuality, they bring stress and drama into your life because you feel as if it is your responsibility to deal with their issues.
Their problems are their own, and as you grow up, this is something that becomes more and more apparent.
6. FOCUSING ON WHAT YOU DON’T HAVE INSTEAD OF WHAT YOU DO HAVE
Do you know how many people would be over the moon with their lives if they had what you had? I’m not talking about material things either — although they do fit in this category.
Surrounding yourself with great friends who care about you and a family who loves you are two of the most amazing things to have in your life. So stop worrying if you have the latest trendy item and appreciate the intangible items all around you.
7. HOLDING ON TO GRUDGES AND ANGER
You know who suffers from holding on to anger? You do.
When people hold on to bitterness and grudges, they falsely believe that they are making the other person suffer. In reality, the object of your anger disregarded your feelings in the first place, and isn’t losing sleep over your lingering distaste.
What makes you think this person is dwelling on the situation? Even if someone has not given you the apology you rightfully deserve, just let it go.
The sooner you stop caring, the better off you will be.
8. LIVING TOO MUCH IN YOUR PAST
Your past is… your past. It happened. Learn from it and let it be. There is nothing you can do to change it, so the sooner you accept it for what it was, the quicker you will be able to make peace with it.
Stop holding people to standards that you created in your mind years ago. Take people for who they are and what they have to offer now. You will be pleasantly surprised to see how much people can change and mature over the years.
9. …ACTUALLY, JUST COMPLAINING
Can everyone just stop complaining altogether? How much more positive would your life be if you stopped looking at the world as a glass half empty?
The only thing that complaining does is bring negative energy into your life, and, honestly, who the hell wants a life full of that?
10. LIVING THROUGH OTHER PEOPLE’S LIVES
Whether it’s reality television or social media, living your life through other people’s experiences is nothing to be desired. Instead of lounging around, longing for a life of fun and travel, go out there and make this reality your own.
11. TRYING HARD TO BE SOMEONE ELSE INSTEAD OF EMBRACING YOUR ACTUAL SELF
Instead of focusing your time, effort and attention on other people’s lives, take that time and focus on your own. Concentrate on making yourself better instead of comparing yourself to someone else.
You will never be that person, no matter how hard you try. Reflect on your life and your decisions and figure out a way to be the best possible version of yourself you can be.
Let’s resolute to make 2019 the beginning of a healthy journey. Whatever your New Year resolution affect our body’s ability to fight infections and diseases.
For the body to function in a healthy manner these 4 are highly needed i.e, Diet, Sleep, Meditation and Exercise.
Most of us have a misconception about what to eat or what to eat less, diet is all about learning what to eat and when to eat.
Proper rest ensures our body and mind are repaired duly after hectic work and make us ready for energising next day. Like any mechanical engine, our bodies are meant to move – this reduces risk of heart diseases, cancer, high blood pressure, etc. Meditation is the way of controlling our own mind and consequently finding inner peace which is the main purpose of life.
The 4 Main Requirements:
Irregular or no sleep can affect stress hormones, growth, appetite, blood pressure and
cardiovascular health. Research shows that lack of sleep increase risk of obesity, heart risks and
infections. Hormones are released by the body during sleep that help repair cells and control body’s
use of energy. Lack of sleep makes us prone to more physical injuries and makes our body fatigue.
“Your Future depends on your Dreams, so got to Sleep”
- Stick to a particular sleep schedule with same sleep and wake time. This helps to regulate
your body’s clock and could help you fall asleep.
- Avoid having afternoon naps because these can affect your sleep at night.
- Sleep on comfortable mattresses and pillows, using uncomfortable mattresses can cause
neck pain and hinder with your sleep.
Exercising for at least half an hour a day can help your body. Exercise strengthens your heart and improves circulation, the increased blood flow raises the oxygen levels in our body and hence reduces risk of heart diseases such as high cholesterol, coronary artery disease, heart attacks, etc. Regular exercise can also lower blood pressure and triglyceride level which are harmful fats.
“Excuses Don’t burn Calories”
- Exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress.
- Jogging or Running can help your brain Health and Memory. It is good for muscles, bones and skin.
- Additionally it increases your energy levels.
Eating a diet rich in some vegetables and fruits as part of an overall healthy diet can protect us from many diseases. . A healthy diet rich in Vitamins, Minerals and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels. Nutritious foods improve health and promote weight loss, but the benefits don’t stop there.
“Nature is so Smart, it Put Medicine in Food”
- A healthy diet will help you concentrate.
- Healthy diet will reduce inflammation in the body.
- Healthy meals will optimize energy levels.
“Meditation is the Action of Silence”
- Reduces Stress. Stress reduction is one of the most common reasons people try meditation.
- Controls Anxiety. Less stress translates to less anxiety.
- Yoga therapy is known to cure asthma and not just manage it. In particular, it lessens the
allergic reaction in your lungs.
Healthy Food Tips For a Fresh New year:
Try Variety of Food: Eating the same fruits day in and out will lead to hypervitaminosis which can
affect the body. Our bodies are incredibly complex, and no single food contains all the nutrients we
need for them to work at their best. Our diets must therefore contain a wide variety of fresh and
nutritious foods to keep us going strong.
Eat a mix of staple food: Wheat, rice, maize with legumes like lentils and beans with plenty of other
Improve on your diary and meat content: These are vital sources of Calcium and Iron.
Say NO to Salt: Too much salt can raise blood pressure, which is a leading risk factor for heart
disease and stroke.
Avoid snacks: These contain harmful salts which can cause many health problems.
Cut down on Oils and Fats: Too much of anything is harmful and this goes to fats as well. Industrially-produced trans-fats are the most hazardous for health. A diet
high in this kind of fat has been found to raise risk of heart disease by nearly 30%.
Try steaming: Or boiling instead of frying food when cooking to reduce fat intake.
Choose white meat: These include poultry and fish which are generally lower in fats meats.
Sugar Intake: Too much sugar is not only bad for our teeth, but increases the risk of unhealthy
weight gain and obesity, which can lead to serious, chronic health problems.
Limit intake of sweets and sugary drinks: Fizzy drinks, fruit juices and juice drinks, flavoured water,
energy and sports drinks contain artificial sugars which can affect the body.
General Tips to Keep Body Healthy and Fit:
- Exercising for 30mins a day can also help relax your muscles and give you good sleep.
- Meditate for a period of time before sleeping, this enhances your sleep cycle.
- Practising Yoga on daily basis can help keep the mind and body calm.
- Yoga improves muscle strength and tone.
- Meditating for 30 minutes can promote emotional health and generate kindness
- Meditating strengthens the immune system
- Exercising with friends Can Help Your Brain Health and Memory.
Life with diabetes is a series of choices. What are the healthiest foods? How much, what and when questions fill your days, but they need not dictate your life!
Even if you are genetically prone to getting diabetes, you can postpone the problem or not precipitate it at all if you choose to eat sensibly and exercise regularly. The secret to managing diabetes or diabetes treatment does not lie in a pill. If you want to control your sugar levels without depending on conventional medicines, follow a good Indian diet plan for diabetes, eat timely meals and incorporate mild exercise into your daily routine.
The right Indian diet chart for the diabetic patient must fit into his schedule while helping him improve blood glucose, blood pressure, cholesterol numbers and also help keep weight on track. However, it can take some planning to fit your favorite foods into Indian diet plan for diabetes.
Myth about Diabetes
Sugar doesn’t cause diabetes. But there is one way that sugar can influence whether a person gets type 2 diabetes. Consuming too much sugar (or sugary foods and drinks) can make people put on weight. Gaining too much weight leads to type 2 diabetes in some people. Weight gain from eating too much of any food can make a person’s chance
of getting diabetes greater.
• Insulin isn’t a cure for diabetes; it just helps to manage the disease. Insulin helps get glucose out of the blood and into the cells, where it’s used for energy. When you do that, it keeps blood sugar levels under control.
• The onset of type 1 diabetes occurs most frequently in people under 30 years, however new research suggests almost half of all people who develop the condition are diagnosed over the age of 30.
• There is a major myth about gaining weight due to insulin therapy. And here is the explanation. When blood sugar is elevated, glucose is excreted in the urine, eliminating some of the calories consumed. Once insulin treatment is begun, those calories stay in the body, and if the patient consumes more calories than he or she burns, he or she will gain weight.
• There is some truth here — depression is more than twice as common among people with diabetes as among the general population, and blood sugar swings can affect mood in the short run.
• But depression is a treatable illness, and good diabetes control contains mood swings
• No one can accurately guess what his or her blood sugar is by feel. While lows have a distinct set of symptoms, these warning signs provide no reliable indication of how low you actually are, and while some people feel vaguely ill if their sugar goes high quickly, these same symptoms rarely are present when sugar creeps higher over a long period of time.
The festivities of Navratri begin shortly. Along with the fun and frolic of garba, it also brings along the nine-day fasting routine. In order to maintain good health, it is imperative that you follow a healthy diet and fast in a safe manner.
Is fasting healthy? Many may wonder if going on a nine-day fast is indeed healthy for our bodies. Yes, it is an extremely healthy practice as long as you do not starve yourself. Fasting helps you cleanse and detoxify your body and mind. All you need to do is fast in the correct manner by eating small meals frequently and select healthy eating options.
Bad effects of not fasting properly:
Many people who fast also go to play garba or dandiya in the evenings. Since this requires stamina and energy, it is vital that you fast in a proper manner in order to enjoy the festivities and not strain your body’s health. Some of the ill-effects of not fasting properly are:
- Weakness and fatigue
- Fainting due to a drop in blood sugar level
- Unable to sleep properly
- Lack of stamina
Who should avoid fasting?
We suggest diabetics and pregnant woman avoid this fast as it can cause a drop in the blood sugar levels which is not conducive in both the cases.
1.) Breakfast options (choose any one)
- Fruits shake with wet almonds.
- Fruits with cream of milk.
- Amaranth porridge with nuts.
2.) Mid-morning options (choose any one)
- Green tea with water.
- Lemon water with fruits.
- Coconut water with fruits.
3.) Lunch options (choose any one)
- Baked sabudana tikkis with veggies and curd.
- Grilled Vadas with mint spicy chutney.
- Kuttu chapatti with vegetables and salad with raita.
- Samak rice with vegetables and salad.
4.) Post Lunch
- Drink a cup of hot green tea.
5.) Evening time
- Green tea with baked chips or roasted makhana or baked namkeen.
6.) Dinner (choose any one)
- Paneer tikka with vegetables.
- Milk with fruits.
- A bowl of vegetables and salad.
- Pumpkin and bottle gourd soup with vegetables.
Here is the collection of Farali recipes which you can have during fasting. All fruits and foodstuff made of fruits are eaten during the seven days. The devotees, who have taken fast, would get up early in the morning, take bath and worship to the Maa Durga.
People follow a specific diet for Navratri special, if they haven’t observed a nirahar means water-less fast. Special in Gujarati people may not eat onion, garlic, wheat, rice, vegetables etc.
They take beverages like tea, coffee, and milk, on Navratri. Dishes made of sago, potato, and Singhare ka atta, kuttu ka atta is generally consumed by the people, when they observe fast on Navratri.
Sendha namak as rock salt is used instead of common salt, for cooking on the festival. All fruits and foodstuff made of fruits are eaten during the seven days.
Here is the Gujrati farali recipes..
- Sabudana Khichdi
- Mandvi Paak
- Singhoda ni Kheer
- Moriyaani Khichadi
- Dudhi no halvo
- Suran Bataka ni khichadi
- Potato Rosti
- Potato Wafers
- Farali Batata vada
South indian navaratri festival recipes..
- Rice Payasam
- Carrot Payasam
- Lemon Rice
- Besan Ladoo
- Vermiceli Kheer
- Udipi Sambar
- Drumstick Rasam
- Idli recipe
8 reasons to start your day with Bottle Gourd juice!
What is the first thing you do after waking up? If you have a habit of drinking bed tea or coffee, give it up right now! Kick-start your day with a healthy Bottle Gourd juice. Be it post workout and detoxification or dealing with UTIs. Bottle Gourd juice can work wonders for your health.
#1 Acts as an excellent post workout drink
Replace your protein shake with a healthy and natural post workout drink – (Bottle Gourd)lauki juice. The presence of natural sugars in the vegetable not only restores glycogen levels but also replaces the carbohydrates lost from the body during a workout. This juice also improves the efficiency of the muscles due to its high protein and nutrient content.
#2 Helps you deal with UTI
If you are experiencing a burning sensation or pain while urinating, all you need to do is drink a glass of freshly prepared lauki juice every morning. Because, symptoms of urinary tract infection such as burning sensation and pain are caused due to high levels of acid in the urine. And as lauki juice is loaded with water and is alkaline in nature, it exerts a cooling effect on the body and acts as powerful diuretic agent, relieving the burning sensation.
#3 Detoxifies your body and exerts a cooling effect
Drinking a glass of lauki (Bottle Gourd) juice on an empty stomach makes you feel fresh and energetic. The juice contains 98% water and antioxidants that help in flushing the harmful toxins from the body. This in turn cleanses your body and helps you to start your day with a bang! Also, during the hot summer days, sipping this nutrient-rich juice not only satiates your thirst but also prevents loss of sodium from the body, providing a cooling effect.
#4 Helps you lose weight
Did you know that lauki juice is low in calories and fats, making it an effective drink to lose weight? Also, it is rich in fibre that keeps you full and thus, prevents you from hunger pangs. And being an excellent detoxifying agent and a great post workout drink, lauki juice helps you to achieve your weight loss goals.
#5 Acts as a natural remedy to get rid of suntan
If you don’t want summers to ruin your skin or leave a dark patch on your face and back, then try this home remedy to deal with suntan. Loaded with anti-inflammatory properties and high water content, lauki juice acts as a natural bleaching agent to lighten your skin tone. Due to the high water content, it also moisturizes the skin.
#6 Treats constipation and other digestive problems
If you suffer from constipation or flatulence, ensure you drink a glass of lauki juice once a day (preferably early morning). With 98% water content and high fiber content, lauki juice helps in proper digestion of food. It also contains electrolytes that helps in maintaining electrolyte balance in the body and help your to fight diarrhea.
#7 Helps you to deal with hair loss
If you have tried everything one earth and still haven’t found anything to prevent hair loss, then this miracle-like remedy might help you! Known to be loaded with nutrients, lauki juice when applied in combination with sesame oil on the scalp proves to be effective in treating hair loss and even baldness. And what’s more, in Ayurveda, it is known to prevent premature greying of hair.
#8 Relieves stress and depression
Lauki juice contains the highest amount of choline, a neurotransmitter, than any other vegetable. It is loaded with vitamins, amino acids and minerals that help in the synthesis of neurotransmitters that in turn help in proper functioning of the brain cells and thus, prevent mental disorders like stress and depression.
We are sharing a quick magic Bottle Gourd juice recipe with all of you.
• 1 cup Ghiya chopped.
• Cumin powder
• Ice cubes
• Take 1 cup peeled and chopped Bottle Guard in a blender.
• Add handful mint, ½ tsp cumin powder, 1-inch ginger, ¼ tsp salt.
• Add 1 cup chilled water and blend smooth.
• Pour Bottle Guard juice in a glass with few ice cubes.
Sabja seeds, or basil seeds call them by any name, but including these magic seeds can be very healthy for your body. Usually consumed after soaking it in water, two teaspoons have only 40 calories but is very nutrient dense.
It is low-carb and high in protein, which is a rare combination in most vegetarian sources of food, The fibre will keep you feeling satiated long and ensure that you do not end up eating again. As a result, you end up eating lower calories and can potentially lose weight.
Sabja seeds have about 11gm of proteins, 5gm of carbs and 2gm of fibre, which makes it the perfect mix for weight loss. Sabja seeds contain oil components, which comprises of 50% linoleic acid, 22% linolenic acid, 15% oleic acid and 8% unsaturated fatty acids. It is also a good source of omega 3 and 6 fatty acids. This means it has anti inflammatory properties.
How to use?
The simplest thing you can do is soak two teaspoons of sabja seeds in water and drink it every day. “They can also be added to sherbets, falooda, smoothies for added benefits,”
Sabja seeds have always been used in Ayurveda largely due to its medicinal properties. It has a cooling effect on our body. It has also been used to treat conditions such as depression, high blood pressure, high cholesterol and metabolic imbalances.
When soaked in water, the seeds absorb water and increase in size, which in turn increases the fibre content. It has a mild flavour and it can also be mixed with yogurt. Make sure to allow at least 10-15 minutes for it to swell up.
“Basil seeds also offer benefits in preventing weight gain in people with metabolic syndrome. Animal studies have shown that consumption of basil seed extract may delay the development of insulin resistance and shows promise in treatment of diabetes. Basil seeds’ high fibre content likely slows digestion to prevent spikes in blood sugar, and subsequently the hormone insulin, following meals,”
Thus, basil seeds or sabja seeds can safely be added to your diet. However, just eating these seeds won’t lead to weight loss. You need to add some more diet tweaks and workout in order to lose weight.
A word of caution. Children and pregnant women should avoid consuming sabja seeds. Young kids could choke on these seeds, if they are not mixed well with water. In case of pregnant women, these seeds are known to lower down the levels of estrogen in the body. It is best to consult your doctor if you’re pregnant or suffering from any other ailments before adding sabja seeds to your diet.
What’s so special about broccoli sprouts? According to various researchers (including Johns Hopkins and Ohio State University), they contain 1,000 percent more nutrients than mature broccoli!
Sulforaphane, the prominent phytochemical in broccoli, combats cancer on several fronts − including removal of carcinogens, prevention of cancer cell production, destruction of breast cancer cells, and tumor reduction. These small plants are in the cancer research limelight for their unique ability to exert 50 times the amount of cancer fighting power of broccoli.
Sprouts are easily absorbed into the system because they also contain potent digestive enzymes.
2 tbsp broccoli sprout seeds.
- Add 2 tablespoons of broccoli sprouting seeds to a widemouthed quart jar.
- Cover with a few inches of filtered water and cap with the sprouting lid.
- Store in a warm, dark place overnight.
- The next morning, drain the liquid off and rinse with fresh water. Be sure to drain all the water off.
- Repeat this 3-4 times a day. Continue to store your seeds in a warm, dark place. After a few days, the seeds will start to break open and grow.
- Eventually, the sprouts will be an inch or so long and have yellow leaves. Now you can move the sprouts out into the sunlight.
- Continue to rinse them 3-4 times a day until the leaves are dark green. Now they are ready to eat!
- This whole process will take about a week. Patience is key!
- Once they are ready, replace the sprouting lid with a standard mason jar lid and store in the refrigerator.
- Serve on top of salads, stirred into soups, or however strikes your fancy.
Weight loss can be a major challenge today because of the abundance of food available and a more sedentary.
But inthis modern-day superfood that is native to South America can help you with weight loss in a healthy way . In older times, chia seeds were a staple in Mayan and Aztec diets, but later got banned due to their ritualistic religious use. Needless to say, these seeds have made a comeback with a bang in the market due to their positive connection with weight loss.
When you think of chia seeds, you most likely think of the tiny seeds that were the joke of a generation as we slathered them on clay sculptures and gleefully watched the sprouting of ‘green hair’ on Homer Simpson and porcupines.uhh..now let us go keen on them, Chia seeds are rich in fibre and thus eating them in between your meals not only stops you from bingeing but also helps you eat less in your next meal.
Chia is the edible seed of Salvia hispanica, a flowering plant in the mint family.
The seeds are hydrophilic, absorbing up to 12 times their weight in liquid when soaked and developing a mucilaginous coating that gives chia-based creams and beverages a distinctive gel texture.
Nutritional value per 100 g (3.5 oz)
Energy – 486 kcal (2,030 kJ)
Carbohydrates -42.1 g
Dietary fiber-34.4 g
Chia seeds on average contain 6% water, 42% carbohydrates, 16% protein, and 31% fat. The fatty acids in chia seeds are highly unsaturated, with the major fats being linolenic acid (50–57% of total fat) and linoleic acid (17–26%). The seeds are rich in omega-3 fatty acids and the B vitamins thiamin and niacin.
Ground or whole chia seeds are used in Argentina, Bolivia, Guatemala, Mexico, and Paraguay for nutritious drinks and food.
Chia seeds may be sprinkled or ground up on top of other foods. Chia seeds can also be mixed into smoothies, breakfast cereals, energy bars, granola bars, yogurt, tortillas, and bread. They can be soaked in water and consumed directly or mixed with any kind of juice or milk.