{"id":10200,"date":"2024-12-27T15:02:51","date_gmt":"2024-12-27T15:02:51","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=10200"},"modified":"2024-12-27T15:02:55","modified_gmt":"2024-12-27T15:02:55","slug":"vitamin-b-ke-fayde-in-hindi","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/","title":{"rendered":"\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0947 10 \u0905\u0926\u094d\u092d\u0941\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e4971a62b31\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e4971a62b31\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%95%E0%A5%87_%E0%A4%B5%E0%A4%BF%E0%A4%AD%E0%A4%BF%E0%A4%A8%E0%A5%8D%E0%A4%A8_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%95%E0%A4%BE%E0%A4%B0\" >\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#%E0%A4%B6%E0%A4%B0%E0%A5%80%E0%A4%B0_%E0%A4%95%E0%A5%8B_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%87_%E0%A4%95%E0%A5%80_%E0%A4%86%E0%A4%B5%E0%A4%B6%E0%A5%8D%E0%A4%AF%E0%A4%95%E0%A4%A4%E0%A4%BE_%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A5%8B%E0%A4%82_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A5%80_%E0%A4%B9%E0%A5%88\" >\u0936\u0930\u0940\u0930 \u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u094d\u092f\u094b\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948 ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%95%E0%A5%87_%E0%A4%B5%E0%A4%BF%E0%A4%AD%E0%A4%BF%E0%A4%A8%E0%A5%8D%E0%A4%A8_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%95%E0%A4%BE%E0%A4%B0_%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A5%8D%E0%A4%A4%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\" >\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0938\u094d\u0924\u094d\u0930\u094b\u0924<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#1_%E0%A4%B8%E0%A4%BE%E0%A4%AC%E0%A5%81%E0%A4%A4_%E0%A4%85%E0%A4%A8%E0%A4%BE%E0%A4%9C_Whole_Wheat_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80\" >#1 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c (Whole Wheat) \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#2_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%A6%E0%A4%B9%E0%A5%80\" >#2 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0926\u0939\u0940<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#3_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0%E0%A4%85%E0%A4%82%E0%A4%A1%E0%A5%87\" >#3 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930\u0905\u0902\u0921\u0947<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#4_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%B9%E0%A4%B0%E0%A5%80_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87%E0%A4%A6%E0%A4%BE%E0%A4%B0_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%82\" >#4 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#5_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%A4%E0%A4%B0%E0%A4%B9-%E0%A4%A4%E0%A4%B0%E0%A4%B9_%E0%A4%95%E0%A5%80_%E0%A4%A6%E0%A4%BE%E0%A4%B2%E0%A5%87%E0%A4%82_%E0%A4%94%E0%A4%B0_%E0%A4%AB%E0%A4%B2%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%82\" >#5 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0924\u0930\u0939-\u0924\u0930\u0939 \u0915\u0940 \u0926\u093e\u0932\u0947\u0902 \u0914\u0930 \u092b\u0932\u093f\u092f\u093e\u0902<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#6_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%A6%E0%A5%82%E0%A4%A7\" >#6 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0926\u0942\u0927<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#7_%E0%A4%86%E0%A4%B2%E0%A5%82\" >#7 \u0906\u0932\u0942<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#8_%E0%A4%AE%E0%A4%B6%E0%A4%B0%E0%A5%82%E0%A4%AE\" >#8 \u092e\u0936\u0930\u0942\u092e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#9_%E0%A4%96%E0%A4%9F%E0%A5%8D%E0%A4%9F%E0%A5%87_%E0%A4%AB%E0%A4%B2\" >#9 \u0916\u091f\u094d\u091f\u0947 \u092b\u0932<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#10_%E0%A4%B8%E0%A5%82%E0%A4%B0%E0%A4%9C%E0%A4%AE%E0%A5%81%E0%A4%96%E0%A5%80_%E0%A4%95%E0%A5%87_%E0%A4%AC%E0%A5%80%E0%A4%9C\" >#10 \u0938\u0942\u0930\u091c\u092e\u0941\u0916\u0940 \u0915\u0947 \u092c\u0940\u091c<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%95%E0%A5%80_%E0%A4%85%E0%A4%A8%E0%A5%81%E0%A4%B6%E0%A4%82%E0%A4%B8%E0%A4%BF%E0%A4%A4_%E0%A4%96%E0%A5%81%E0%A4%B0%E0%A4%BE%E0%A4%95\" >\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0940 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0916\u0941\u0930\u093e\u0915<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_B12_%E0%A4%95%E0%A5%80_%E0%A4%95%E0%A4%AE%E0%A5%80\" >\u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0915\u092e\u0940<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#%E0%A4%A8%E0%A4%BF%E0%A4%B7%E0%A5%8D%E0%A4%95%E0%A4%B0%E0%A5%8D%E0%A4%B7\" >\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#%E0%A4%85%E0%A4%95%E0%A5%8D%E0%A4%B8%E0%A4%B0_%E0%A4%AA%E0%A5%82%E0%A4%9B%E0%A5%87_%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%B5%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%B6%E0%A5%8D%E0%A4%A8\" >\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u090a\u0930\u094d\u091c\u093e \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948 ?<\/p>\n\n\n\n<p>\u092f\u0939 \u0906\u092a\u0915\u0940 \u0938\u0902\u092a\u0942\u0930\u094d\u0923 \u0938\u094d\u0935\u093e\u0938\u094d\u0925 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0915\u0908 \u0924\u0930\u0940\u0915\u0947 \u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u094b\u0937\u0923 (nutrition) \u092e\u093f\u0932 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c, \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902, \u0905\u0902\u0921\u0947, \u0921\u0947\u0930\u0940, \u092b\u0932\u093f\u092f\u093e\u0902, \u092e\u0947\u0935\u0947, \u092c\u0940\u091c, \u092e\u093e\u0902\u0938, \u092e\u091b\u0932\u0940 \u0914\u0930 \u092b\u094b\u0930\u094d\u091f\u0940\u092b\u093c\u093f\u090f\u0921 (fortified) \u0905\u0928\u093e\u091c \u0910\u0938\u0947 \u0915\u0908 \u0938\u094d\u0924\u094d\u0930\u094b\u0924 \u092e\u0947\u0902 \u0938\u0947 \u0915\u0941\u091b \u0939\u0948\u0902 \u091c\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u092f\u0941\u0915\u094d\u0924 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 B1 (\u0925\u093e\u092f\u092e\u093f\u0928 &#8211; Thiamine), B2 (\u0930\u093e\u0907\u092c\u094b\u092b\u094d\u0932\u0947\u0935\u093f\u0928- Riboflavin), B6 (\u092a\u093e\u0907\u0930\u093f\u0921\u094b\u0915\u094d\u0938\u093f\u0928- Pyridoxine), \u0914\u0930 B12 (\u0915\u094b\u092c\u093e\u0932\u093e\u092e\u093f\u0928- Cobalamin) \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0914\u0930 \u0915\u0908 \u0924\u0930\u0940\u0915\u0947 \u0915\u0947 \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092e\u093f\u0932 \u091c\u093e\u0924\u0947 \u0939\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u0914\u0930 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0924\u0930\u0940\u0915\u0947 \u0915\u0947 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090a\u0930\u094d\u091c\u093e \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0938\u0902\u092a\u0942\u0930\u094d\u0923 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0924\u0902\u0926\u0941\u0930\u0941\u0938\u094d\u0924\u0940 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u0907\u092f\u0947 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948 \u0935\u0939 \u0915\u094c\u0928 \u0938\u0947 \u0967\u0966 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948\u0964<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%95%E0%A5%87_%E0%A4%B5%E0%A4%BF%E0%A4%AD%E0%A4%BF%E0%A4%A8%E0%A5%8D%E0%A4%A8_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%95%E0%A4%BE%E0%A4%B0\"><\/span><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0906\u0907\u092f\u0947 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0947 \u092a\u094d\u0930\u0915\u093e\u0930\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902-<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>\u0925\u093e\u092f\u092e\u093f\u0928 (Vitamin B1)<\/td><td>\u0930\u093e\u0907\u092c\u094b\u092b\u094d\u0932\u0947\u0935\u093f\u0928 (Vitamin B2)<\/td><td>\u0928\u093f\u092f\u093e\u0938\u093f\u0928 (Vitamin B3)<\/td><\/tr><tr><td>\u092a\u0948\u0902\u091f\u094b\u0925\u0947\u0928\u093f\u0915 \u090f\u0938\u093f\u0921 (Pantothenic acid)<\/td><td>Vitamin B6<\/td><td>\u092c\u093e\u092f\u094b\u091f\u093f\u0928 (Vitamin B7)<\/td><\/tr><tr><td>\u092b\u093c\u094b\u0932\u0947\u091f (Folate)<\/td><td>\u092b\u094b\u0932\u093f\u0915 \u090f\u0938\u093f\u0921 (folic acid)<\/td><td><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-10-vitamin-b12-fruits-that-will-supercharge-your-energy-levels\/\"  data-wpil-monitor-id=\"492\">Vitamin B12<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B6%E0%A4%B0%E0%A5%80%E0%A4%B0_%E0%A4%95%E0%A5%8B_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%87_%E0%A4%95%E0%A5%80_%E0%A4%86%E0%A4%B5%E0%A4%B6%E0%A5%8D%E0%A4%AF%E0%A4%95%E0%A4%A4%E0%A4%BE_%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A5%8B%E0%A4%82_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A5%80_%E0%A4%B9%E0%A5%88\"><\/span><strong>\u0936\u0930\u0940\u0930 \u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u094d\u092f\u094b\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948 ?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0905\u0932\u0917-\u0905\u0932\u0917 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9662251\/\"><sup>[1]<\/sup><\/a><\/p>\n\n\n\n<p>\u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u0915\u0941\u091b \u0928\u0940\u091a\u0947 \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902\u0964&nbsp; \u092a\u0922\u093c\u093f\u090f \u0914\u0930 \u091c\u093e\u0928\u093f\u092f\u0947 &#8211;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u094d\u0935\u0938\u094d\u0925 \u092c\u093e\u0932, \u0924\u094d\u0935\u091a\u093e, \u0914\u0930 \u0936\u094d\u0932\u0947\u0937\u094d\u092e\u093e \u091d\u093f\u0932\u094d\u0932\u0940 (mucus membrane)<\/li>\n\n\n\n<li>\u0915\u0941\u091b \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093e\u0902\u0938\u094d\u092e\u0940\u091f\u0930\u094d\u0938 (neurotransmitter) \u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928<\/li>\n\n\n\n<li>\u0915\u094b\u0936\u093f\u0915\u093e \u091a\u092f\u093e\u092a\u091a\u092f (cell metabolism)<\/li>\n\n\n\n<li>\u0939\u093e\u0930\u094d\u092e\u094b\u0928\u0932 \u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u094b \u092c\u0939\u093e\u0932 \u0915\u0930\u0928\u093e<\/li>\n\n\n\n<li>\u092d\u094d\u0930\u0942\u0923 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u093e \u0935\u093f\u0915\u093e\u0938<\/li>\n\n\n\n<li>\u0932\u093e\u0932 \u0930\u0915\u094d\u0924 (red blood cells) \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f<\/li>\n\n\n\n<li>\u0909\u091a\u093f\u0924 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0915\u093e\u0930\u094d\u092f (immune function)<\/li>\n\n\n\n<li>\u0935\u0938\u093e (fat) \u0915\u093e \u091f\u0942\u091f\u0928\u093e \u0914\u0930 \u092d\u0923\u094d\u0921\u093e\u0930\u0923 (storage)<\/li>\n<\/ul>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0914\u0930 \u0915\u094b\u0908 \u092d\u0940 \u0905\u0928\u094d\u092f \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0939\u092e\u093e\u0930\u093e \u0936\u0930\u0940\u0930 \u091c\u093c\u093e\u0926\u093e \u0926\u0947\u0930 \u0924\u0915 \u0938\u0902\u0917\u094d\u0930\u0939\u093f\u0924 \u0928\u0939\u0940\u0902 \u0915\u0930 \u092a\u093e\u0924\u093e \u0939\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0915\u093e\u0930\u0923 \u0938\u0947 \u0906\u092a\u0915\u094b \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0909\u0928 \u0935\u093f\u091f\u093e\u092e\u093f\u0928\u094d\u0938 \u0915\u094b \u092d\u0930\u0924\u0947 \u0930\u0939\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\u0906\u0907\u090f \u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0940 \u092d\u0942\u092e\u093f\u0915\u093e \u0926\u0947\u0916\u0947\u0902<a href=\"https:\/\/www.researchgate.net\/publication\/373345368_Vitamin_B-Complex_and_its_Relationship_with_the_Health_of_Vegetarian_People\"><sup>[3]<\/sup><\/a>:<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 <\/strong><strong>B<\/strong><\/td><td><strong>\u0932\u093e\u092d<\/strong><strong><\/strong><\/td><\/tr><tr><td>Thiamin (Vitamin B1)<\/td><td>\u0936\u0930\u0940\u0930 \u0915\u0947 \u0909\u0924\u094d\u0924\u0915\u094b\u0902 (tissues) \u0915\u0947 \u0915\u0941\u0936\u0932 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/td><\/tr><tr><td>Riboflavin (Vitamin B2)<\/td><td>\u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 (cells) \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/td><\/tr><tr><td>Niacin (Vitamin B3)<\/td><td>\u0915\u094b\u090f\u0902\u091c\u093e\u0907\u092e (coenzymes) \u0915\u094b \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u093f\u0924 (synthesize) \u0915\u0930\u0928\u0947 \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u0915\u094b \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/td><\/tr><tr><td>Pantothenic Acid<\/td><td>\u092d\u094b\u091c\u0928 \u0915\u094b \u090a\u0930\u094d\u091c\u093e \u092e\u0947\u0902 \u092c\u0926\u0932\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/td><\/tr><tr><td>Vitamin B6<\/td><td>\u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0947 \u0915\u093e\u092e\u0915\u093e\u091c, \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 (cell functioning), \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0915\u093e\u092e\u0915\u093e\u091c \u0914\u0930 \u0911\u0915\u094d\u0938\u0940\u091c\u0928 (oxygen) \u0915\u0947 \u092a\u094d\u0930\u0935\u093e\u0939 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u0915\u093e\u0930\u093e\u0917\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/td><\/tr><tr><td>Biotin (Vitamin B7)<\/td><td>\u0906\u0901\u0916\u094b\u0902, \u092c\u093e\u0932\u094b\u0902, \u0914\u0930 \u0924\u094d\u0935\u091a\u093e \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/td><\/tr><tr><td>Folate<\/td><td>\u0938\u094d\u0935\u0938\u094d\u0925 \u0915\u094b\u0936\u093f\u0915\u093e \u0935\u0943\u0926\u094d\u0927\u093f \u0914\u0930 \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/td><\/tr><tr><td>Folic Acid<\/td><td>\u0921\u0940\u090f\u0928\u090f (DNA) \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 \u0915\u094b\u0936\u093f\u0915\u093e \u0935\u0943\u0926\u094d\u0927\u093f \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/td><\/tr><tr><td><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-10-vitamin-b12-fruits-that-will-supercharge-your-energy-levels\/\"  data-wpil-monitor-id=\"493\">Vitamin B12<\/a><\/td><td>\u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902, \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0915\u093e\u092e\u0915\u093e\u091c \u0914\u0930 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u090a\u0924\u0915\u094b\u0902 (nerve tissues) \u092e\u0947\u0902 \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%95%E0%A5%87_%E0%A4%B5%E0%A4%BF%E0%A4%AD%E0%A4%BF%E0%A4%A8%E0%A5%8D%E0%A4%A8_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%95%E0%A4%BE%E0%A4%B0_%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A5%8D%E0%A4%A4%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\"><\/span><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0938\u094d\u0924\u094d\u0930\u094b\u0924 <\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0905\u0932\u0917-\u0905\u0932\u0917 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0947 \u0932\u093f\u090f \u0905\u0932\u0917-\u0905\u0932\u0917 \u0924\u0930\u0940\u0915\u0947 \u0915\u0947 \u0938\u094d\u0924\u094d\u0930\u094b\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0909\u0938\u092e\u0947\u0902 \u0938\u0947 \u091c\u093e\u0926\u093e \u0924\u0930 \u092a\u0936\u0941 \u0938\u094d\u0924\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u091c\u093f\u0928\u092e\u0947\u0902 \u0921\u0947\u0930\u0940, \u092e\u091b\u0932\u0940, \u0914\u0930 \u092e\u093e\u0902\u0938 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u0928\u094d\u092f \u0915\u0941\u091b \u0938\u094d\u0924\u094d\u0930\u094b\u0924 \u092e\u0947\u0902 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902, \u092b\u0932, \u0914\u0930 \u092e\u0947\u0935\u0947 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9662251\/\"><sup>[4]<\/sup><\/a><\/p>\n\n\n\n<p>\u092f\u0939\u0940 \u0935\u091c\u0939 \u0939\u0948 \u0915\u0940 \u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0906\u092a\u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0923 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u0905\u092a\u0928\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0947 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0938\u094d\u0930\u094b\u0924 \u092a\u0930 \u091a\u0930\u094d\u091a\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 \u0915\u0947 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0906\u0939\u093e\u0930 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e\u094b\u0902 \u0938\u0947 \u0938\u0902\u092a\u0930\u094d\u0915 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u0907\u092f\u0947 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948 \u0935\u0939 \u0915\u094c\u0928 \u0938\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948 \u091c\u094b \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0926\u094d\u092f\u092a\u093f \u0915\u0908 \u0916\u093e\u0926\u094d\u092f \u0938\u094d\u0930\u094b\u0924 \u0906\u092a\u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u092b\u093f\u0930 \u092d\u0940 \u0906\u092a\u0915\u0947 \u0938\u0902\u0926\u0930\u094d\u092d \u0915\u0947 \u0932\u093f\u090f \u092f\u0939\u093e\u0902 \u0936\u0940\u0930\u094d\u0937 10 \u0938\u094d\u0930\u094b\u0924 \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902:<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E0%A4%B8%E0%A4%BE%E0%A4%AC%E0%A5%81%E0%A4%A4_%E0%A4%85%E0%A4%A8%E0%A4%BE%E0%A4%9C_Whole_Wheat_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80\"><\/span><strong>#1 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c (Whole Wheat)<\/strong> <strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091c\u0948\u0938\u093e \u0915\u0940 \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948 \u0915\u0940 \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0905\u0928\u093e\u091c \u0915\u094b \u092a\u094d\u0930\u094b\u0938\u0947\u0938 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0909\u0928\u092e\u0947\u0902 \u0938\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0928\u093f\u0915\u0932 \u091c\u093e\u0924\u0947 \u0939\u0948\u0964<a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/1475-2891-12-65\"><sup>[5]<\/sup><\/a><\/p>\n\n\n\n<p>\u092f\u0939\u0940 \u0915\u093e\u0930\u0923 \u0939\u0948 \u0915\u0940 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0916\u093e\u0928\u0947 \u092a\u0947 \u091c\u093c\u094b\u0930 \u0926\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0909\u0938\u0938\u0947 \u0909\u091a\u093f\u0924 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0924\u094d\u0935 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092c\u093e\u091c\u0930\u093e, \u092c\u094d\u0930\u093e\u0909\u0928 \u0930\u093e\u0907\u0938 (Brown rice), \u0914\u0930 \u091c\u094c \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0915\u0947 \u0915\u0941\u091b \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0924\u094d\u0930\u094b\u0924 \u0939\u0948\u0902 \u091c\u093f\u0928\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092a\u093e\u0908 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 \u092e\u0932\u094d\u091f\u0940-\u092c\u093e\u091c\u0930\u093e \u0906\u091f\u093e \u0906\u092a\u0915\u0940 \u0938\u092d\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0907\u0938\u0932\u093f\u090f \u0906\u092a \u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%A6%E0%A4%B9%E0%A5%80\"><\/span><strong>#2 <\/strong><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0926\u0939\u0940<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092f\u094b\u0917\u0939\u0930\u094d\u091f (Yoghurt) \u092f\u093e \u0926\u0939\u0940 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u094d\u0967\u0968 \u0915\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0907\u0938\u0940 \u0915 \u0938\u093e\u0925 \u0930\u093e\u0907\u092c\u094b\u092b\u094d\u0932\u0947\u0935\u093f\u0928 \u092d\u0940 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/www.journalofdairyscience.org\/article\/S0022-0302(76)84182-3\/pdf#:~:text=Both%20cultured%20and%20acidified%20yogurt,and%2054%25%20in%20acidified%20yogurt.\"><sup>[6]<\/sup><\/a><\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0917\u094d\u0930\u0940\u0915 \u0926\u0939\u0940&nbsp; \u090f\u0915 \u0910\u0938\u093e \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u091c\u093c\u093e\u0926\u093e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u0938\u092c\u0938\u0947 \u091c\u093c\u093e\u0926\u093e \u092e\u093e\u0924\u094d\u0930\u093e \u092a\u093e\u0908 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0928\u0949\u0928-\u0921\u0947\u0930\u0940 \u0926\u0939\u0940 \u091c\u094b \u0915\u0940 \u0938\u094b\u092f\u093e, \u092c\u093e\u0926\u093e\u092e \u0914\u0930 \u0928\u093e\u0930\u093f\u092f\u0932 \u0915\u0947 \u0926\u0942\u0927 \u0938\u0947 \u092c\u0928\u093e\u0908 \u091c\u093e\u0924\u0940 \u0939\u0948 \u0909\u0928\u092e\u0947\u0902 \u090f\u0915 \u0939\u0940 \u091c\u0948\u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0928\u0939\u0940\u0902 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0%E0%A4%85%E0%A4%82%E0%A4%A1%E0%A5%87\"><\/span><strong>#3 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930\u0905\u0902\u0921\u0947<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092c\u0939\u0941\u0924 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0924\u0930\u0940\u0915\u0947 \u0915\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0947 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0902\u0921\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u093e\u0908 \u091c\u093e \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0032579119450888\"><sup>[7]<\/sup><\/a><\/p>\n\n\n\n<p>\u0916\u093c\u093e\u0938 \u0924\u094c\u0930 \u092a\u0930 \u0905\u0917\u0930 \u0905\u0902\u0921\u0947 \u0915\u0940 \u091c\u093c\u0930\u094d\u0926\u0940 \u0915\u094b \u0906\u0939\u093e\u0930 \u0915\u093e \u092d\u093e\u0917 \u092c\u0928\u093e\u092f\u093e \u091c\u093e\u090f \u0924\u094b \u0907\u0938\u0915\u0947 \u0932\u093e\u092d \u092e\u093f\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0926\u094b\u0928\u094b\u0902 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u091c\u093c\u093e\u0926\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0923 \u091c\u0948\u0938\u0947 \u0906\u092f\u0930\u0928 (iron), \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 (Vitamin D), \u0914\u0930 \u0915\u094b\u0932\u093f\u0928 (Choline) \u092d\u0940 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u093f\u092f\u0947 \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u0902\u0921\u0947 \u092e\u0947\u0902 \u0915\u0941\u091b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u092a\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u091c\u0948\u0938\u0947 \u0930\u093e\u0907\u092c\u094b\u092b\u094d\u0932\u0947\u0935\u093f\u0928, \u092c\u094012, \u092a\u0948\u0928\u094d\u091f\u094b\u0925\u0947\u0928\u093f\u0915 \u090f\u0938\u093f\u0921, \u092b\u094b\u0932\u0947\u091f \u0914\u0930 \u092c\u093e\u092f\u094b\u091f\u093f\u0928\u0964<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%B9%E0%A4%B0%E0%A5%80_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87%E0%A4%A6%E0%A4%BE%E0%A4%B0_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%82\"><\/span><strong>#4 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u094b \u092b\u093c\u094b\u0932\u0947\u091f \u091c\u0948\u0938\u0947 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948 \u091c\u094b \u0915\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u0940 \u0938\u0947 \u092a\u0942\u0930\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0941\u091b \u0915\u0947 \u0928\u093e\u092e \u0939\u0948\u0902 \u2013 \u0915\u0947\u0932 (kale), \u092a\u093e\u0932\u0915, \u0939\u0930\u0947 \u0936\u0932\u091c\u092e, \u0914\u0930 \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947\u0964<\/p>\n\n\n\n<p>\u092e\u093e\u0938\u093f\u0915 \u0927\u0930\u094d\u092e \u0914\u0930 \u092a\u094d\u0930\u0938\u0935 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u092e\u0947\u0902 \u0916\u0942\u0928 \u0915\u0940 \u0915\u092e\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948 \u091c\u093f\u0938\u0915\u0947 \u091a\u0932\u0924\u0947 \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0915\u0930\u0928\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 \u0938\u094d\u0924\u0928\u092a\u093e\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092d\u0940 \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0935\u0947 \u0938\u094d\u0924\u0928 \u0915\u0947 \u0926\u0942\u0927 \u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0926\u0947\u0916\u093e \u091c\u093e\u090f \u0924\u094b \u092f\u0939 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 B1, B2, B3, \u0914\u0930 B6 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u0932\u093e\u0926, \u0938\u094d\u091f\u093f\u0930-\u092b\u094d\u0930\u093e\u0908 (stir-fry), \u0938\u094d\u092e\u0942\u0926\u0940 (smoothies) \u0914\u0930 \u0938\u093e\u0907\u0921 \u0921\u093f\u0936 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u0907\u0928 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u093e \u092d\u0930\u092a\u0942\u0930 \u0906\u0928\u0902\u0926 \u0909\u0920\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<a href=\"https:\/\/www.phytojournal.com\/archives\/2020\/vol9issue5\/PartAI\/9-5-258-155.pdf\"><sup>[8]<\/sup><\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%A4%E0%A4%B0%E0%A4%B9-%E0%A4%A4%E0%A4%B0%E0%A4%B9_%E0%A4%95%E0%A5%80_%E0%A4%A6%E0%A4%BE%E0%A4%B2%E0%A5%87%E0%A4%82_%E0%A4%94%E0%A4%B0_%E0%A4%AB%E0%A4%B2%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%82\"><\/span><strong>#5 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0924\u0930\u0939-\u0924\u0930\u0939 \u0915\u0940 \u0926\u093e\u0932\u0947\u0902 \u0914\u0930 \u092b\u0932\u093f\u092f\u093e\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0926\u093e\u0932\u0947\u0902 \u0914\u0930 \u092b\u0932\u093f\u092f\u093e\u0901 \u0905\u0932\u0917-\u0905\u0932\u0917 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u0928\u094d\u092f \u092c\u093f\u0928\u093e \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u092a\u094c\u0927\u0947-\u0906\u0927\u093e\u0930\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092b\u094b\u0932\u0947\u091f \u0915\u093e \u090f\u0915 \u0938\u092e\u0943\u0926\u094d\u0927 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0926\u0948\u0928\u093f\u0915 \u092b\u093c\u094b\u0932\u0947\u091f \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u093e\u0932 \u0915\u0940 \u0932\u0917\u092d\u0917 \u090f\u0915 \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u0939\u0940 \u092a\u0942\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0308814623015406#:~:text=Lentils%20are%20an%20important%20sources,otherwise%20available%20in%20whole%20seeds.\"><sup>[9]<\/sup><\/a><\/p>\n\n\n\n<p>\u0915\u093e\u0932\u0940 \u092c\u0940\u0928\u094d\u0938, \u0930\u093e\u091c\u092e\u093e, \u0914\u0930 \u0939\u0930\u0940 \u092e\u091f\u0930 \u091c\u0948\u0938\u0947 \u0915\u0941\u091b \u092b\u0932\u093f\u092f\u093e\u0902 \u0914\u0930 \u0926\u093e\u0932\u0947\u0902 \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u091c\u0940\u0935\u0928 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%A6%E0%A5%82%E0%A4%A7\"><\/span><strong>#6 <\/strong><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0926\u0942\u0927<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0926\u0942\u0927 \u092e\u0947\u0902 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0924\u0930\u0940\u0915\u0947 \u0915\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928\u094d\u0938 \u092a\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u091c\u0948\u0938\u0947 B12 \u0914\u0930 \u0930\u093e\u0907\u092c\u094b\u092b\u094d\u0932\u0947\u0935\u093f\u0928 (B2)\u0964<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5084021\/#:~:text=These%20recent%20findings%20showed%20that,B6%20respectively%20%5B2%5D.\"><sup>[10]<\/sup><\/a><\/p>\n\n\n\n<p>\u092f\u0939 \u0905\u092a\u0928\u0947 \u0906\u092a \u092e\u0947\u0902 \u090f\u0915 \u0938\u092e\u094d\u092a\u0942\u0930\u094d\u0923 \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0906\u0939\u093e\u0930 \u0939\u0948 \u091c\u094b \u0915\u0940 \u092c\u094d\u0967\u0968 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0924\u094d\u0930\u094b\u0924 \u092d\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E0%A4%86%E0%A4%B2%E0%A5%82\"><\/span><strong>#7 <\/strong><strong>\u0906\u0932\u0942<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0906\u0932\u0942 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u093e \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0924\u094d\u0930\u094b\u0924 \u092e\u093e\u0928\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u093e \u0915\u093e\u0930\u0923 \u0939\u0948 \u0907\u0938\u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928\u094d\u0938 &#8211; B1, B3, B6, \u0914\u0930 \u0905\u0928\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u091c\u0948\u0938\u0947 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e (magnesium), \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e (potassium) \u0914\u0930 \u092b\u0949\u0938\u094d\u092b\u094b\u0930\u0938 (phosphorus)\u0964 <a href=\"https:\/\/www.researchgate.net\/publication\/342477867_Nutritional_composition_and_health_benefits_of_potato\"><sup>[11]<\/sup><\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E0%A4%AE%E0%A4%B6%E0%A4%B0%E0%A5%82%E0%A4%AE\"><\/span><strong>#8 <\/strong><strong>\u092e\u0936\u0930\u0942\u092e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092f\u0939 \u090f\u0915 \u0910\u0938\u0940 \u0938\u092c\u094d\u091c\u0940 \u0939\u0948 \u091c\u094b \u0938\u092c\u0938\u0947 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0906\u092a\u0915\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u091c\u0948\u0938\u0947 B5, \u0914\u0930 B2 \u0906\u092a\u0915\u094b \u092e\u0936\u0930\u0942\u092e \u0938\u0947 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u092e\u093f\u0932 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u092e\u0936\u0930\u0942\u092e \u0915\u0947 \u0905\u0902\u0926\u0930 \u092c\u093e\u092f\u094b\u091f\u093f\u0928 (biotin) \u0914\u0930 B9 \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0924\u094d\u0935 \u092d\u0940 \u092e\u093f\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<sup><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0308814607005663\">[12]<\/a><\/sup><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E0%A4%96%E0%A4%9F%E0%A5%8D%E0%A4%9F%E0%A5%87_%E0%A4%AB%E0%A4%B2\"><\/span><strong>#9 <\/strong><strong>\u0916\u091f\u094d\u091f\u0947 \u092b\u0932<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0928\u0940\u0902\u092c\u0942, \u0915\u094d\u0932\u0947\u092e\u0947\u0902\u091f\u093e\u0907\u0928 (clementine) \u0914\u0930 \u0938\u0902\u0924\u0930\u0947 \u091c\u0948\u0938\u0947 \u0916\u091f\u094d\u091f\u0947 \u092b\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092b\u094b\u0932\u0947\u091f \u090f\u0938\u093f\u0921 \u0915\u0947 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u092e\u0947\u0902 \u0905\u0928\u094d\u092f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u092d\u0940 \u092e\u094c\u091c\u0942\u0926 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u092b\u094b\u0932\u0947\u091f \u090f\u0938\u093f\u0921 \u0915\u093e \u0905\u0928\u0941\u092a\u093e\u0924 \u0926\u0942\u0938\u0930\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4690266\/\"><sup>[13]<\/sup><\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%E0%A4%B8%E0%A5%82%E0%A4%B0%E0%A4%9C%E0%A4%AE%E0%A5%81%E0%A4%96%E0%A5%80_%E0%A4%95%E0%A5%87_%E0%A4%AC%E0%A5%80%E0%A4%9C\"><\/span><strong>#10 <\/strong><strong>\u0938\u0942\u0930\u091c\u092e\u0941\u0916\u0940 \u0915\u0947 \u092c\u0940\u091c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0938\u0942\u0930\u091c\u092e\u0941\u0916\u0940 \u0915\u0947 \u092c\u0940\u091c \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B \u0915\u093e \u090f\u0915 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092e \u090f\u0932\u0930\u094d\u091c\u0940 \u0938\u0947 \u092e\u0941\u0915\u094d\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u092c\u0940\u091c \u0928\u093f\u092f\u093e\u0938\u093f\u0928 (niacin), \u092b\u094b\u0932\u0947\u091f, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u09406 \u0914\u0930 \u092a\u0948\u0902\u091f\u094b\u0925\u0947\u0928\u093f\u0915 \u090f\u0938\u093f\u0921 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u092c\u093e\u092f\u094b\u091f\u093f\u0928, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908, \u0915\u0949\u092a\u0930, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 \u091c\u093f\u0902\u0915 \u092d\u0940 \u092a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_%E0%A4%AC%E0%A5%80_%E0%A4%95%E0%A5%80_%E0%A4%85%E0%A4%A8%E0%A5%81%E0%A4%B6%E0%A4%82%E0%A4%B8%E0%A4%BF%E0%A4%A4_%E0%A4%96%E0%A5%81%E0%A4%B0%E0%A4%BE%E0%A4%95\"><\/span><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0940 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0916\u0941\u0930\u093e\u0915<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u092f\u0939\u093e\u0901 \u0926\u0940 \u0917\u0908 \u0924\u093e\u0932\u093f\u0915\u093e \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B \u0915\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0938\u094d\u0924\u0930\u094b\u0902 \u0915\u0940 \u0926\u0948\u0928\u093f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u093e \u0935\u0930\u094d\u0923\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<a href=\"https:\/\/www.im4change.org\/upload\/files\/RDA_short_report%281%29.pdf\"> <sup>[15]<\/sup><\/a>.<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0947 \u0932\u093f\u090f RDA \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0915\u093e\u0930\u0915\u094b\u0902 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u093f\u0928\u092e\u0947\u0902 \u0938\u0947 \u0915\u0941\u091b \u0939\u0948\u0902 &#8211; \u0932\u093f\u0902\u0917, \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0947 \u0938\u094d\u0924\u0930 \u0914\u0930 \u0917\u0930\u094d\u092d\u093e\u0935\u0938\u094d\u0925\u093e, \u0938\u094d\u0924\u0928\u092a\u093e\u0928 \u0906\u0926\u093f<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Nutrient<\/strong><\/td><td><strong>Men<\/strong><\/td><td><strong>Women<\/strong><\/td><\/tr><tr><td><strong>Thiamine <\/strong>(mg \/d)<\/td><td>1.4-2.3<\/td><td>1.4-2.2<\/td><\/tr><tr><td><strong>Riboflavin <\/strong>(mg \/d)<\/td><td>2.0-3.2<\/td><td>1.9-3.1<\/td><\/tr><tr><td><strong>Niacin <\/strong>(mg \/d)<\/td><td>14-23<\/td><td>11-18<\/td><\/tr><tr><td><strong>Vit B6 <\/strong>(mg \/d)<\/td><td>1.9-3.1<\/td><td>1.9-2.4<\/td><\/tr><tr><td><strong>Folate <\/strong>(\u00b5g \/d)<\/td><td>300<\/td><td>220<\/td><\/tr><tr><td><strong>Vit B12 <\/strong>(\u00b5g \/d)<\/td><td>2.5<\/td><td>2.5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B5%E0%A4%BF%E0%A4%9F%E0%A4%BE%E0%A4%AE%E0%A4%BF%E0%A4%A8_B12_%E0%A4%95%E0%A5%80_%E0%A4%95%E0%A4%AE%E0%A5%80\"><\/span><strong>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 <\/strong><strong>B12<\/strong><strong> \u0915\u0940 \u0915\u092e\u0940<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u092e\u0947\u0902 \u0928\u094d\u092f\u0942\u0930\u094b\u0932\u0949\u091c\u093f\u0915\u0932 (neurological) \u0914\u0930 \u0939\u0947\u092e\u091f\u094b\u0932\u0949\u091c\u093f\u0915 \u0935\u093f\u0915\u093e\u0930 (hematologic disorders) \u0936\u093e\u092e\u093f\u0932 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0938\u0947 \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u092e\u0947\u0902 \u0915\u092d\u0940 \u092d\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0938\u093e\u0902\u0938 \u092b\u0942\u0932\u0928\u0947, \u0925\u0915\u093e\u0928 \u0914\u0930 \u092a\u0940\u0932\u093e\u092a\u0928 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0947 \u0915\u092e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u0947 \u0915\u093e\u0930\u0923 \u092c\u0922\u093c\u0947 \u0939\u0941\u090f \u0939\u0947\u092e\u094b\u0932\u093f\u0938\u093f\u0938 (hemolysis) \u0915\u0947 \u0915\u093e\u0930\u0923 \u092a\u0940\u0932\u093f\u092f\u093e \u092d\u0940 \u090f\u0915 \u0932\u0915\u094d\u0937\u0923 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0909\u092d\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u0930\u093f\u0927\u0940\u092f \u0928\u094d\u092f\u0942\u0930\u094b\u092a\u0948\u0925\u0940 (peripheral neuropathy), \u0917\u094d\u0932\u094b\u0938\u093f\u091f\u093f\u0938 (glossitis), \u0926\u0938\u094d\u0924, \u0938\u093f\u0930\u0926\u0930\u094d\u0926 \u0914\u0930 \u092e\u093e\u0928\u0938\u093f\u0915 \u0935\u093f\u0915\u093e\u0930 (mental disorders) \u092d\u0940 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0902 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<sup>[<\/sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK441923\/#:~:text=B12%20deficiency%20manifests%20as%20macrocytic,exam%20may%20also%20be%20helpful\"><sup>16<\/sup><\/a><sup>]<\/sup><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%A8%E0%A4%BF%E0%A4%B7%E0%A5%8D%E0%A4%95%E0%A4%B0%E0%A5%8D%E0%A4%B7\"><\/span><strong>\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0906\u0939\u093e\u0930 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u0940\u0928 \u092e\u0940\u091f, \u0921\u0947\u0930\u0940 \u092a\u094d\u0930\u094b\u0921\u0915\u094d\u091f\u094d\u0938, \u0905\u0902\u0921\u0947, \u092b\u0932\u093f\u092f\u093e\u0902, \u092c\u0940\u091c, \u092e\u0947\u0935\u093e, \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c, \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902, \u092e\u091b\u0932\u0940 \u0914\u0930 \u092b\u094b\u0930\u094d\u091f\u0940\u092b\u093c\u093f\u090f\u0921 (fortified) \u0905\u0928\u093e\u091c \u092f\u0939 \u0910\u0938\u0947 \u0938\u092d\u0940 \u0938\u094d\u0924\u094d\u0930\u094b\u0924 \u0939\u0948\u0902 \u091c\u093f\u0928 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p>\u0907\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0915\u0908 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902 \u091c\u094b \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f, \u0915\u094b\u0936\u093f\u0915\u093e \u091a\u092f\u093e\u092a\u091a\u092f (cell metabolism) \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 (energy generation) \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092f\u0947 \u0935\u093f\u0915\u0932\u094d\u092a \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u092c \u0906\u092a \u0907\u0928\u094d\u0939\u0947\u0902 \u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0915\u0947, \u0906\u092a \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 B Vit \u0915\u0949\u092e\u094d\u092a\u094d\u0932\u0947\u0915\u094d\u0938 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%85%E0%A4%95%E0%A5%8D%E0%A4%B8%E0%A4%B0_%E0%A4%AA%E0%A5%82%E0%A4%9B%E0%A5%87_%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%B5%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%B6%E0%A5%8D%E0%A4%A8\"><\/span><strong>\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1733761437430\"><strong class=\"schema-faq-question\"><strong>1. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0949\u092e\u094d\u092a\u094d\u0932\u0947\u0915\u094d\u0938 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0932\u0915\u094d\u0937\u0923 \u0915\u094d\u092f\u093e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0949\u092e\u094d\u092a\u094d\u0932\u0947\u0915\u094d\u0938 \u0915\u0940 \u0915\u094b\u0908 \u0915\u092e\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948 \u092c\u0932\u094d\u0915\u093f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0940 \u0915\u092e\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<br\/>\u0915\u092e\u0940 \u0914\u0930 \u0932\u0915\u094d\u0937\u0923 \u0907\u0938 \u092c\u093e\u0924 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0915\u0940 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0940 \u0915\u092e\u0940 \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0915\u0930 \u0930\u0939\u093e \u0939\u0948\u0902\u0964<br\/>\u0907\u0938\u0915\u0947 \u0909\u0926\u093e\u0939\u0930\u0923 \u0939\u0948 \u0915\u0940 &#8211; \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u0926\u093f\u0932 \u0915\u0940 \u0927\u0921\u093c\u0915\u0928 \u092c\u0922\u093c \u0938\u0915\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0938\u093f\u0930\u0926\u0930\u094d\u0926 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940\u0968 \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u092c\u093e\u0932 \u091d\u093e\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0939\u094b\u0923\u0924\u094d\u0928\u0924\u0903 \u092b\u091f \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1733761446965\"><strong class=\"schema-faq-question\"><strong>2. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0947 \u0915\u0941\u091b \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0924\u094d\u0930\u094b\u0924 \u0915\u094d\u092f\u093e \u0939\u0948\u0902?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u092e\u093e\u0902\u0938, \u092e\u091b\u0932\u0940, \u0905\u0902\u0921\u0947, \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926 \u0914\u0930 \u0915\u0941\u091b \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c \u092a\u0936\u0941-\u0906\u0927\u093e\u0930\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0909\u0926\u093e\u0939\u0930\u0923 \u0939\u0948\u0902 \u091c\u093f\u0928\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<br\/>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0906\u0939\u093e\u0930 \u0932\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0940\u091f \u0914\u0930 \u0905\u0928\u094d\u092f \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0921\u0947\u0930\u0940, anaaj, \u092b\u0932 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 \u091c\u0948\u0938\u0947 \u0924\u093e\u091c\u093c\u0947, \u092c\u093f\u0928\u093e \u0938\u0902\u0938\u093e\u0927\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0935\u093f\u0938\u094d\u0924\u0943\u0924 \u0936\u094d\u0930\u0943\u0902\u0916\u0932\u093e \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0915\u0930\u0947\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1733761465247\"><strong class=\"schema-faq-question\"><strong>3. \u0935\u0939 \u0915\u094c\u0928 \u0938\u0947 \u092b\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u093e \u090f\u0915 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0924\u094d\u0930\u094b\u0924 \u0939\u0948\u0902?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0915\u0947\u0932\u0947, \u090f\u0935\u094b\u0915\u093e\u0921\u094b \u0914\u0930 \u0938\u0947\u092c \u091c\u0948\u0938\u0947 \u092b\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0916\u091f\u094d\u091f\u0947 \u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u092d\u0940 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1733761472810\"><strong class=\"schema-faq-question\"><strong>4. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u0938\u094d\u0924\u094d\u0930\u094b\u0924 \u0915\u094d\u092f\u093e \u0939\u0948\u0902?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u0938\u094d\u0924\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0935\u093f\u0938\u094d\u0924\u0943\u0924 \u0936\u094d\u0930\u0943\u0902\u0916\u0932\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u0938\u092e\u0941\u0926\u094d\u0930\u0940 \u092d\u094b\u091c\u0928, \u0905\u0902\u0921\u0947, \u092e\u0941\u0930\u094d\u0917\u0940, \u0932\u0940\u0928 \u092e\u0940\u091f, \u0938\u0947\u092e, \u092e\u091f\u0930, \u0926\u093e\u0932, \u0928\u091f\u094d\u0938, \u092c\u0940\u091c \u0914\u0930 \u0938\u094b\u092f\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1733761478023\"><strong class=\"schema-faq-question\"><strong>5. \u0915\u094c\u0928 \u0938\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B9 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0902?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928 B9 \u0917\u0939\u0930\u0947 \u0930\u0902\u0917 \u0915\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902, \u0938\u092e\u0941\u0926\u094d\u0930\u0940 \u092d\u094b\u091c\u0928, \u0938\u0947\u092e, \u091c\u093f\u0917\u0930, \u092e\u0942\u0902\u0917\u092b\u0932\u0940, \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c, \u0938\u0942\u0930\u091c\u092e\u0941\u0916\u0940 \u0915\u0947 \u092c\u0940\u091c \u0914\u0930 \u0924\u093e\u091c\u093c\u0947 \u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u091c\u093e\u0928\u0947\u0902 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0906\u092a \u0915\u0948\u0938\u0947 \u0907\u0928 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939 \u0924\u0924\u094d\u0935 \u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u0948\u0902\u0964<\/p>\n","protected":false},"author":120,"featured_media":10201,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"ppma_author":[97,106],"class_list":["post-10200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hindi"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0947 10 \u0905\u0926\u094d\u092d\u0941\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d - Happytummy<\/title>\n<meta name=\"description\" content=\"\u091c\u093e\u0928\u0947\u0902 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am Shivangi Goel, a transformation coach in wellness and a health content writer. With a strong passion for promoting well-being, I craft informative and engaging content on various health topics, including nutrition, fitness, mental health, and lifestyle habits. My background in sciences ensures that all my work is evidence-based and up-to-date. I am committed to providing valuable insights that empower individuals to lead healthier lives. With a holistic approach to wellness, I advocate for sustainable and ethical practices in the health industry. Join me on this journey towards improved health and happiness as we inspire positive changes in people's lives.\",\"sameAs\":[\"https:\/\/www.facebook.com\/shivangi.goel.351\/\",\"https:\/\/www.instagram.com\/transformwithshivangi?igsh=MTNtYTd2NzcweWZibA&utm_source=qr\",\"https:\/\/www.linkedin.com\/in\/shivangigoel579\"],\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/author\/shiv\/\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#faq-question-1733761437430\",\"position\":1,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/vitamin-b-ke-fayde-in-hindi\/#faq-question-1733761437430\",\"name\":\"1. \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0915\u0949\u092e\u094d\u092a\u094d\u0932\u0947\u0915\u094d\u0938 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0932\u0915\u094d\u0937\u0923 \u0915\u094d\u092f\u093e \u0939\u094b\u0924\u0947 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