Today, walk in a trendy Kaif in Delhi or Gurgaon, and you will be able to tuck it somewhere on the menu: a “superfood bowl” with the scattering of chia pudding, sun granola and pumpkin seeds. The price of these items is between Rs 450 and Rs 600. The jar traveled from the Instagram grid to the kitchen shelves, marketed as “Passports to Better Health”.

Really a seductive story.

Chia comes with her omega -3s and antioxidants such as quercetin, zinc with pumpkin seeds and magnesium for immunity, flax with lignon for heart health. Put together, they look like miracles of nature but scratch the marketing shine, and the scientific decision is very low.

A meta-analysis of random controlled tests on chia found no significant changes in cholesterol or blood sugar levels. There was a slight cut in the waist circumference and systolic blood pressure. Useful, yes, but far from miracle claims. Similar caution is applied to pumpkin and flax: small, specific benefits, not comprehensive conversions.

Mohini Mehta, a senior dietist at Narayan Superspeciality Hospital, has clearly crossed it. “Seeds are nutritious, but overconception may risk choking or high-calorie intake.”

And yet, the marketing machine thrives. As a nutrition-lover, the redter wrote, with more accuracy than irony: “There are many of these one-to-these panacea.

Side-effects do not put any wellness poster

The seeds are nutrients-but they come up with footnotes, the way the impressive video is rarely mentioned. For example, the properties that avoid chia water, which celebrate the disinterests, can be dangerous. If drought is eaten, knee or even esophagal can lead to an esophagel obstruction. Pumpkin and sun, high, can increase the risk of kidney stone in oxalats. Dr. Saurabh Mongia, a Harvard- and Stanford-Directed Gastroenterologist, call it fast- “Never eat chia seeds dry. For at least 30 minutes, soak them overnight, soak them for at least 30 minutes.”

Seeds are high-fibers, which can trigger blotting, gas and IBS provoking. Omega-3-rich seeds can also interfere with thinning of blood, while lignons in sun can affect hormone-sensitive conditions. The chief dietist at Indraprastha Apollo Hospital, Dr. Anita Jatan, as she maintains, “drug interaction, hormonal sensitivity, kidney stone risk – seeds cannot correspond to all.”

Pantry staple or social currency

In urban India, seeds are from food items to social signs. Chia’s mason jar in your kitchen is no longer just a pantry item; This is proof that you are “wellness -ware”.

The height of the seeds for a near-sight condition reflects the global superfood marketing move, which is to extract a single component from its natural dietary reference, gives it a foreign story, and promises health reforms. It is a formula that especially sells an aspiring middle class that demands quick health win.

But the doctors have warned that one teaspoon of Chia will not undo the years of the sedantry living (the same applies to pumpkin and sun!).

Bring India to the dining table

India’s own food heritage provides that global welfare trends often try to rebuild. The National Institute of Nutrition (ICMR-NIN) has repeatedly confirmed that a diverse, mainly millets, pulses, seasonal vegetables, fresh fruits, nuts, and traditional oils with a diverse, plant-based diet are most balanced in the world.

Our pulses are known to distribute the protein and fiber of the plant without dissolving threats and our leafy greens and jaggery bring minerals without a boutique-esk price tag. Mustard and peanut oils provide healthy fats without Instagram hashtags. Dr. Jatan agrees. She says, “The healthy Indian plate is not full of imported ‘superfoods’, but the one who is balanced, seasonal and diverse.”

Decision? Chia, pumpkin, and sun are small, soaked, intelligent, a balanced diet has fine additions. But they are not your shortcuts for health, and they have to behave with them such as garnish to change food.