Bollywood Actor Neetu Kapoor, 66, is still fit and slays wherever she goes. In a recent interview with Mira Rajput on her YouTube Channel, Neetu revealed that her secret to fitness is her breakfast, which is Kanji rice.

"Kanji is the best probiotic and always better than having capsules," Neetu said.

"You take a spoon full of cooked rice. In a matki, put water and that cooked rice. Let it ferment overnight. Next morning, take the rice and kanji, put a little tadka and then have it for breakfast," she explained.

Why Is It A Healthy Breakfast?

Kanji or Congee rice is a popular South Indian dish. Many versions of this exists across India, in Bengal, it is called Panta Bhat. It is also a common dish in Odisha, where it is called Pakhala. Other states like Jharkhand, Chhattisgarh, Tripura and Assam too make this breakfast.

When cooked rice is left to ferment overnight, it releases nutrient. The carbohydrates and protein in the rice remain intact, other nutrients including good bacteria, vitamin B, iron and magnesium are released.

Soaking in water also leads to a high retention of water in the dish, which can result positively, if consumed during hot and humid seasons.

This light dish contains good bacteria and probiotics which helps in digestion, and also cools your body down.

Healthy For Gut Health

The key to a healthy gut health is lactobacillus, a kind of probiotic, which helps in digestion, suppression of disease-causing bacteria and treats constipation. It also is beneficial in treating irritable bowel syndrome. It breaks down sugar into lactic acid.

A study by a Bhubaneswar-based professor Balamurugan Ramdas also revealed that this dish contains short-chain fatty acids, which are responsible for improving gut health and boosting immunity. The study also notes that the fermented rice water also provides high energy.

It also has a low glycaemic index that helps maintain a stable blood sugar level, reduces cravings and snacking. The combination of fibre, protein and healthy fats in congee makes it a superfood. Furthermore, it is also easy to cook.

Chia seeds and flaxseeds may be small in size, but they are loaded with powerful nutrients. Rich in fiber and healthy fats, both seeds offer important benefits for overall health, including better control of blood sugar and cholesterol. Still, many people are left wondering which one is more beneficial for the heart.

To clear the confusion, we spoke with Dr. S. S. Sibia, Cardiologist and Director of Sibia Medical Centre, Ludhiana, who explained the differences and shared insights on which seed you should choose.

Chia Seeds vs Flax Seeds

Chia seeds are tiny, oval-shaped seeds from the Salvia hispanica plant, commonly called the chia plant. Also known as salba seeds, they usually come in black or white varieties and are most often sold whole. Native to Mexico and Guatemala, chia seeds were an important part of the traditional Aztec and Mayan diets.

Flax seeds, on the other hand, are a little larger and flatter. Also called linseeds, they are typically brown or golden in color and can be found either whole or ground. Their origins trace back to the Middle East. In terms of taste, chia seeds are quite neutral, while flax seeds carry a mild, nutty flavour. Both are versatile and can be easily added to different recipes.

Chia Seeds vs Flax Seeds: Nutritional Benefits

When it comes to nutrition, both chia seeds and flax seeds offer valuable benefits, though in slightly different ways. Chia seeds are rich in omega-3 fatty acids (ALA), soluble fiber, calcium, and antioxidants. When soaked, they absorb liquid and form a gel-like texture, which can support digestion and help you feel fuller for longer.

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Flax seeds, too, are a good source of omega-3s and fiber, but they stand out because of their high lignan content. These plant compounds have antioxidant properties and may play a role in regulating cholesterol as well as maintaining hormonal balance. According to Dr. S. S. Sibia, both seeds bring important advantages for heart health, but their unique qualities make them useful in different ways.

Chia Seeds vs Flax Seeds: Which Is Better for Your Health?

Both chia and flax seeds bring powerful benefits to the table, especially for heart health. They each help lower LDL or “bad” cholesterol, but flax seeds have an edge here thanks to their lignan content, which not only improves cholesterol levels but may also lower the risk of plaque formation in the arteries. Dr Sibia said, “Chia seeds shine when it comes to blood pressure support, as their rich supply of potassium and magnesium aids circulation and vascular function. Both are high in omega-3 fatty acids, which fight inflammation, and their fiber content helps with weight control by promoting satiety and reducing the likelihood of obesity-linked heart issues.”

Ease of Consumption

Chia seeds can be consumed whole and still provide full nutritional benefits, making them easy to stir into water, smoothies, or yogurt. Flax seeds, on the other hand, need to be ground before eating, as whole seeds often pass through the digestive system unchanged. Once ground, they can be easily added to cereals, soups, and baked dishes.

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Both chia and flax seeds are beneficial for the heart, each with its own strengths. Flax seeds may be slightly better for managing cholesterol, while chia seeds are more convenient to use and can help with blood pressure regulation. The healthiest choice, however, is not to pick one over the other but to include both in your routine. Even a small serving, around a tablespoon a day can make a meaningful difference in supporting long-term heart health.

What you eat, when you wake up, how much you exercise and how good your stress levels are. These are a few of the key pillars of a healthy heart and healthy living. While there are other aspects as well that one needs to pay attention to, these can have a direct impact on your heart.

While there are many health tips and food finds that can help you keep your health steady, British Heart Foundation has a simple addition to that.

What Is A Heart Healthy Mid Day Snack?

A healthy diet is crucial for managing your weight, blood pressure, and cholesterol. A 2014 report from the British Heart Foundation highlighted how a simple dietary change could significantly benefit heart health. The report specifically suggested swapping your mid-morning biscuit for a piece of fruit.

According to the report, the best choice for this 11 AM snack is a banana. Bananas are low in fat and a great source of fiber. This simple swap helps you work toward your goal of consuming at least five portions of fruit and vegetables a day, a practice recommended by the World Cancer Research Fund.

Regularly including this fruit in your diet can help with weight management and keep your cholesterol and blood pressure at healthy levels.

How Does Banana Benefit Your Heart?

Bananas are a fantastic alternative because they are low in fat and rich in fiber. They provide a steady energy boost without the sharp sugar spike of a biscuit, and their resistant starch helps you feel full and satisfied. This small change helps you work toward your goal of consuming five portions of fruit and vegetables a day.

Blood Pressure Management

Bananas are packed with potassium, a mineral vital for regulating blood pressure. Increasing your potassium intake can help your body get rid of excess sodium and relax your blood vessels, which may be more effective than just cutting back on salt.

Lower Cholesterol

The soluble fiber in bananas helps reduce cholesterol absorption in your blood.

Rich in Nutrients

Bananas are packed with important nutrients like Vitamin B6, Vitamin C, and manganese. These help keep your bones strong, improve digestion, and manage your blood sugar.

How Does Your Diet Impact Your Heart?

Keeping your heart healthy and your weight in check is crucial for preventing serious health problems. High cholesterol can cause a sticky buildup in your arteries, which forces your heart to work harder and raises your risk of a heart attack or stroke. Similarly, high blood pressure puts extra strain on your organs and blood vessels. Being overweight can also lead to major issues like heart disease and diabetes.

How to Eat Bananas in a Healthful Way

A small change in what you eat can make a big difference for your heart. The British Heart Foundation says that making smart food choices is key to a strong heart. Here are some simple ways to include bananas in your daily routine:

In smoothies and shakes

Use a banana as a natural sweetener to make your smoothies thick and creamy. Just blend a frozen banana with some spinach, a little protein powder, and your choice of milk or water for a healthy drink.

In oatmeal or yogurt

Add sliced bananas to your breakfast bowl. This gives you a natural sweetness so you don't need to add sugar, and the fiber will keep you feeling full.

As a healthy baking substitute

You can swap out some of the sugar, butter, or oil in recipes for muffins, bread, or pancakes with mashed bananas. This makes your baked goods healthier without sacrificing flavor.

Create healthy frozen desserts

For a treat, mash or blend frozen bananas to make a "nice cream" that tastes like soft-serve ice cream but is completely dairy-free and has no added sugar. You can also freeze banana slices and dip them in dark chocolate for a quick and easy snack.

Matcha has become the drink of choice for Gen Z, earning its place as the latest “it girl” trend. Scroll through Instagram and you will find reel after reel of frothy green lattes. Its pastel shade has spilled over into every corner of lifestyle culture too which has inspired manicures, desserts, and even skincare products.

But a recent viral Instagram video has sparked a different kind of conversation. Michelle Ranavat, a Los Angeles–based skincare brand founder, shared that she noticed her hair starting to fall out after drinking what she described as “too much matcha.” The post left many wondering if their go-to beverage could actually be harming their hair. To find out the truth, we spoke with Dr. Soma Sarkar, MBBS, MD, Dermatology, Co-Founder of SkinBB and Ms Chandan Jha, Hair Expert Senior Trichologist, Apolo Hair Studio, who weighed in on whether matcha is really linked to hair loss.

Can Matcha Lead To Hairfall?

According to Dr Soma Sarkar, matcha can be a healthy choice when consumed in moderation. She recommends having it about an hour before meals, particularly if your diet includes leafy greens or other plant-based foods. However, drinking too much matcha may lead to digestive issues, restlessness, or jitteriness due to its tannin and caffeine content. People with iron deficiency anemia should be especially cautious, as excessive intake could make their symptoms worse.

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Can Too Much Matcha Cause Iron Deficiency?

Matcha contains tannins and catechins, compounds that can bind to non-heme iron (the type found in plant-based foods). This may reduce the body’s ability to absorb iron, raising the risk of deficiency for vegetarians, vegans, or anyone already prone to anemia.

Dr Soma Sarkar explained that matcha does not directly trigger hair loss. However, drinking it in excess can worsen existing iron deficiency or low hemoglobin levels, which in turn may contribute to hair fall. She advised, “Consuming matcha in moderation and ideally about an hour before meals to minimise any effect on iron absorption.”

She also pointed out that excessive matcha intake might play a role in acute telogen effluvium, a temporary form of hair shedding.

What Is Acute Telogen Effluvium?

Acute telogen effluvium is a temporary, non-scarring type of hair loss marked by sudden, widespread shedding. It often appears a few months after a trigger such as illness, surgery, hormonal shifts like postpartum changes, or certain medications, according to the Cleveland Clinic.

So where does matcha fit in? Dr Soma Sarkar explained that drinking it in excess, especially in someone with iron deficiency, can act as a trigger. “If there is already low iron in the body, the hair will respond differently. Sudden hair fall, known as acute telogen effluvium, may occur. The good news is this condition is reversible if the trigger is addressed and proper treatment is taken,” she said.

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Can You Drink Matcha Everyday?

Experts emphasise moderation rather than avoidance. For most adults, one to two cups a day (around 2–4 grams of matcha powder) is considered safe. This allows you to enjoy its antioxidant and calming properties without risking nutritional imbalance. Nutritionist Chandan Jha also suggested avoiding matcha right alongside iron-rich meals. Leaving a gap of one to two hours before or after eating, and pairing iron-containing foods with vitamin C sources like citrus fruits, can help improve iron absorption and offset the tannin effect.

In short, matcha can be part of a healthy routine if you’re mindful. Keep portions moderate, avoid drinking it immediately with iron-rich foods, and keep an eye on your iron status if you have symptoms or risk factors. That way, you can continue enjoying the trend without compromising your hair or overall health.