00:00Have you ever wondered how your body works continuously?
00:16What is it that keeps your body running continuously?
00:20Let's find out.
00:22Just as a machine needs fuel to keep running continuously,
00:26your body also needs fuel to keep working without fatigue.
00:31That fuel is called nutrition.
00:33Just as there are many types of fertilizers in cars,
00:36there are also some foods whose quality is so good that it gives your body a lot of energy.
00:44Namaskar, my name is Ankur.
00:46Welcome to the healthy city of Nazaria.
00:49The best way to increase your energy naturally is diet.
00:53In today's video, we will talk about some such superfoods.
00:57Before that, we know what these superfoods are.
01:01What is the scientific fact behind it?
01:03Superfoods are such foods that have a lot of nutrients.
01:08These make your health, energy and mental focus better.
01:12Vitamins, minerals and antioxidants are found in a good amount in them.
01:15You get the right energy from them.
01:18Talking about their benefits,
01:20they boost your energy, improve your digestion, enhance your immunity,
01:26and also help you in mental clarity.
01:29Now let's know about 5 such superfoods that you should include in your diet.
01:36Yes, number 1 is the most important.
01:39Let's start with number 5, berries.
01:42Whether it is a blueberry or a strawberry or a raspberry,
01:45these small fruits give great benefits.
01:48Berries have a lot of vitamin C and fiber,
01:51which gives you relief from fatigue and swelling.
01:54Fiber keeps blood sugar stable.
01:56Its oxidative property helps in reducing stress.
02:01According to a report published in the Journal of Nutrition and Biochemistry,
02:04if you take berries in your daily diet,
02:07it improves your conjugative performance and boosts your energy level.
02:14You can take it in many ways in your diet.
02:17For example, you can make a smoothie,
02:19you can take it with oatmeal,
02:21you can also take it with yogurt,
02:23or you can take it as a snack.
02:28Number 4 is chia seeds.
02:30Chia seeds contain a lot of omega-3 fatty acids, fiber and protein.
02:35This keeps your body energetic for a long time.
02:38According to some nutritionists, chia seeds are very good for our body.
02:42According to a report published in the Journal of Nutrition and Biochemistry,
02:46if you take chia seeds in your diet,
02:48it gives you energy for a long time.
02:52And gradually releases carbohydrates,
02:55which keeps your body energy stable.
02:58You can take it in many ways in your diet.
03:01For example, you can make a smoothie,
03:03you can also take it with water.
03:05You can also drink it as an energy drink.
03:09Number 3 is quinoa.
03:11Do you know?
03:12Quinoa is also called full protein.
03:14Because it contains all 9 essential amino acids.
03:17It is the best source of magnesium and iron.
03:20Both play an important role in energy metabolism.
03:24According to a report published in the Journal of Nutrition and Biochemistry,
03:28Quinoa also maintains physical stamina and mental alertness.
03:33By including it in your diet,
03:35you can eat it as a salad base.
03:38Or you can also take it as a substitute for rice and pasta.
03:43Number 2 is spinach.
03:45You must have heard that spinach is a green vegetable.
03:48It is also a good source of iron and magnesium.
03:51According to Clinical Reviews in Food Science and Nutrition,
03:55Spinach increases the efficiency of your muscles and reduces fatigue.
04:00When you eat spinach,
04:02the iron present in it helps to take oxygen to the body cells.
04:07Which supports the magnesium 300 biochemical reaction in it.
04:13Which produces energy.
04:15You can eat it as a salad.
04:17You can also make a smoothie of it.
04:19Or you can eat it as a dish.
04:21You can eat it as you like.
04:24Number 1 and most important is dry fruits.
04:27Dry fruits are such superfoods that cannot be ignored.
04:31Did you eat dry fruits or nuts?
04:33Whether it is almonds, walnuts, cashews.
04:36Nuts are full of healthy fats, protein and magnesium.
04:40According to a report published in the American Journal of Clinical Nutrition,
04:45If you eat any dry fruit regularly,
04:48then it increases your performance.
04:51At the same time, you don't get too tired after working.
04:55Dry fruits have a good combination of protein, fiber and fats.
04:59Which helps the body to release sustained energy.
05:03It also helps in magnesium, muscle relaxation and energy production.
05:07This is the talk of such superfoods for which you have to go to the market.
05:12You have to spend something separately.
05:14But do you know?
05:15There are some superfoods in your kitchen that you are unaware of.
05:20You don't even know that this superfood is good for our health.
05:24What is it?
05:25Like Moringa leaves.
05:26Moringa has a lot of vitamins, minerals and antioxidants.
05:30Especially, it is the most important thing for women's health.
05:34Women should definitely include it in their diet.
05:37Next superfood is sesame seeds.
05:39Sesame seeds contain a lot of calcium, healthy fats and magnesium.
05:44It helps in reducing joint pain.
05:47It helps in reducing inflammation.
05:49It also helps in arthritis.
05:54If possible, you should eat one teaspoon a day.
05:57Apart from this, Ragi, which is known as Finger Millet in North India, is a superfood in your kitchen.
06:04Apart from this, Makhana is also known as Fox Nuts or Lotus Seeds.
06:09It is also very important for your blood pressure and heart health.
06:13Apart from all this, honey, clarified butter, porridge, amla are all superfoods in your kitchen.
06:21You can also include them in your diet.
06:23By the way, what kind of superfoods do you eat in your diet?
06:27Tell us by commenting.
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