{"id":10701,"date":"2025-04-11T13:47:55","date_gmt":"2025-04-11T13:47:55","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=10701"},"modified":"2025-04-11T13:58:21","modified_gmt":"2025-04-11T13:58:21","slug":"iron-rich-khane-ke-padarth-for-vegetarians-in-hindi","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/","title":{"rendered":"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925"},"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-6a00a97a26f80\" 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-6a00a97a26f80\" 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\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#%E0%A4%B9%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%86%E0%A4%AF%E0%A4%B0%E0%A4%A8_%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%88\" >\u0939\u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u094d\u092f\u094b\u0902 \u0939\u0948?<\/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\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#%E0%A4%B2%E0%A5%87%E0%A4%95%E0%A4%BF%E0%A4%A8_%E0%A4%B9%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%A4%E0%A4%BF%E0%A4%A6%E0%A4%BF%E0%A4%A8_%E0%A4%95%E0%A4%BF%E0%A4%A4%E0%A4%A8%E0%A5%87_%E0%A4%86%E0%A4%AF%E0%A4%B0%E0%A4%A8_%E0%A4%95%E0%A5%80_%E0%A4%9C%E0%A4%BC%E0%A4%B0%E0%A5%82%E0%A4%B0%E0%A4%A4_%E0%A4%B9%E0%A5%88\" >\u0932\u0947\u0915\u093f\u0928 \u0939\u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u0915\u093f\u0924\u0928\u0947 \u0906\u092f\u0930\u0928 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0939\u0948?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#1_%E0%A4%A1%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%95_%E0%A4%9A%E0%A5%89%E0%A4%95%E0%A4%B2%E0%A5%87%E0%A4%9F_Dark_Chocolate\" >1. \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f (Dark Chocolate)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#2_%E0%A4%97%E0%A5%81%E0%A4%A1%E0%A4%BC_Jaggery\" >2. \u0917\u0941\u0921\u093c (Jaggery)<\/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\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#3_%E0%A4%9F%E0%A5%8B%E0%A4%AB%E0%A5%82_Tofu\" >3. \u091f\u094b\u092b\u0942 (Tofu)<\/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\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#4_%E0%A4%93%E0%A4%9F%E0%A5%8D%E0%A4%B8_Oats\" >4. \u0913\u091f\u094d\u0938 (Oats)<\/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\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#5_%E0%A4%B8%E0%A5%82%E0%A4%96%E0%A5%87_%E0%A4%AE%E0%A5%8B%E0%A4%B0%E0%A4%BF%E0%A4%82%E0%A4%97%E0%A4%BE_%E0%A4%95%E0%A5%87_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87_Dried_Moringa_Leaves\" >5. \u0938\u0942\u0916\u0947 \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 (Dried Moringa Leaves)<\/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\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#6_%E0%A4%AB%E0%A4%B2%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81_Legumes\" >6. \u092b\u0932\u093f\u092f\u093e\u0901 (Legumes)<\/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\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#7_%E0%A4%AA%E0%A4%BE%E0%A4%B2%E0%A4%95_Spinach\" >7. \u092a\u093e\u0932\u0915 (Spinach)<\/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\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#8_%E0%A4%A4%E0%A4%BF%E0%A4%B2_%E0%A4%94%E0%A4%B0_%E0%A4%95%E0%A4%A6%E0%A5%8D%E0%A4%A6%E0%A5%82_%E0%A4%95%E0%A5%87_%E0%A4%AC%E0%A5%80%E0%A4%9C_Sesame_and_Pumpkin_Seeds\" >8. \u0924\u093f\u0932 \u0914\u0930 \u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c (Sesame and Pumpkin Seeds)<\/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\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#9_%E0%A4%95%E0%A5%8D%E0%A4%B5%E0%A4%BF%E0%A4%A8%E0%A5%8B%E0%A4%86_Quinoa\" >9. \u0915\u094d\u0935\u093f\u0928\u094b\u0906 (Quinoa)<\/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\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#10_%E0%A4%AC%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%95%E0%A4%B2%E0%A5%80_%E0%A4%97%E0%A4%BE%E0%A4%9C%E0%A4%B0_%E0%A4%94%E0%A4%B0_%E0%A4%9A%E0%A5%81%E0%A4%95%E0%A4%82%E0%A4%A6%E0%A4%B0_Broccoli_Carrot_and_Beetroot\" >10. \u092c\u094d\u0930\u094b\u0915\u0932\u0940, \u0917\u093e\u091c\u0930 \u0914\u0930 \u091a\u0941\u0915\u0902\u0926\u0930 (Broccoli, Carrot and Beetroot)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#%E0%A4%AC%E0%A5%8B%E0%A4%A8%E0%A4%B8_%E0%A4%AB%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%AB%E0%A4%BE%E0%A4%87%E0%A4%A1_%E0%A4%96%E0%A4%BE%E0%A4%A6%E0%A5%8D%E0%A4%AF_%E0%A4%AA%E0%A4%A6%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%A5\" >\u092c\u094b\u0928\u0938: \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/a><\/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\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#%E0%A4%86%E0%A4%AA_%E0%A4%B6%E0%A4%B0%E0%A5%80%E0%A4%B0_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%86%E0%A4%AF%E0%A4%B0%E0%A4%A8_%E0%A4%95%E0%A5%87_%E0%A4%85%E0%A4%B5%E0%A4%B6%E0%A5%8B%E0%A4%B7%E0%A4%A3_%E0%A4%95%E0%A5%8B_%E0%A4%95%E0%A5%88%E0%A4%B8%E0%A5%87_%E0%A4%AC%E0%A4%A2%E0%A4%BC%E0%A4%BE%E0%A4%A4%E0%A5%87_%E0%A4%B9%E0%A5%88%E0%A4%82\" >\u0906\u092a \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902?<\/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\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#%E0%A4%95%E0%A4%BF%E0%A4%B8_%E0%A4%AB%E0%A4%B2_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%B8%E0%A4%AC%E0%A4%B8%E0%A5%87_%E0%A4%85%E0%A4%A7%E0%A4%BF%E0%A4%95_%E0%A4%86%E0%A4%AF%E0%A4%B0%E0%A4%A8_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A4%BE_%E0%A4%B9%E0%A5%88\" >\u0915\u093f\u0938 \u092b\u0932 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0906\u092f\u0930\u0928 \u0939\u094b\u0924\u093e \u0939\u0948?<\/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\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A4%BE_%E0%A4%9F%E0%A4%AE%E0%A4%BE%E0%A4%9F%E0%A4%B0_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%86%E0%A4%AF%E0%A4%B0%E0%A4%A8_%E0%A4%95%E0%A5%80_%E0%A4%AE%E0%A4%BE%E0%A4%A4%E0%A5%8D%E0%A4%B0%E0%A4%BE_%E0%A4%85%E0%A4%A7%E0%A4%BF%E0%A4%95_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A5%80_%E0%A4%B9%E0%A5%88\" >\u0915\u094d\u092f\u093e \u091f\u092e\u093e\u091f\u0930 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \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-17\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#%E0%A4%A8%E0%A4%BF%E0%A4%9A%E0%A4%B2%E0%A4%BE_%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\u091a\u0932\u093e \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-18\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-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>\u092c\u091a\u092a\u0928 \u092e\u0947\u0902 \u092e\u0948\u0902 \u0939\u092e\u0947\u0936\u093e \u092f\u0939\u0940 \u0938\u094b\u091a\u0924\u093e \u0925\u093e \u0915\u093f \u0906\u092f\u0930\u0928\u092e\u0948\u0928 \u0924\u093e\u0915\u0924\u0935\u0930 \u092c\u0928\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092f\u0930\u0928 \u0916\u093e\u0924\u093e \u0939\u0948 \u092f\u093e \u0928\u0939\u0940\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f \u092e\u0941\u091d\u0947 \u0924\u092c \u0907\u0938\u0915\u093e \u091c\u0935\u093e\u092c \u0928\u0939\u0940\u0902 \u092e\u093f\u0932 \u092a\u093e\u092f\u093e \u0925\u093e, \u0932\u0947\u0915\u093f\u0928 \u0905\u092c \u092e\u0948\u0902 \u0939\u092e\u093e\u0930\u0947 \u091c\u0940\u0935\u0928 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0947 \u092e\u0939\u0924\u094d\u0935 \u0915\u094b \u091c\u093e\u0928\u0924\u093e \u0939\u0942\u0901\u0964<\/p>\n\n\n\n<p>\u0914\u0930 \u0938\u093f\u0930\u094d\u092b\u093c \u0906\u092f\u0930\u0928 \u0939\u0940 \u0928\u0939\u0940\u0902, \u0939\u092e\u0947\u0902 \u092e\u091c\u093c\u092c\u0942\u0924 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0939\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e, \u091c\u093f\u0902\u0915, \u0915\u0949\u092a\u0930, \u0938\u094b\u0921\u093f\u092f\u092e \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u0926\u0942\u0938\u0930\u0947 \u092e\u093f\u0928\u0930\u0932 \u0915\u0940 \u092d\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u092c \u0906\u092f\u0930\u0928 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948, \u0924\u094b \u092f\u0939 \u0938\u091a\u092e\u0941\u091a \u0939\u092e\u093e\u0930\u0947 \u0930\u0915\u094d\u0924 \u092e\u0947\u0902 \u090a\u0930\u094d\u091c\u093e \u092d\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0914\u0930 \u0906\u092a\u0928\u0947 \u0917\u0930\u094d\u092d\u093e\u0935\u0938\u094d\u0925\u093e \u092e\u0947\u0902 \u0907\u0938\u0915\u0947 \u092e\u0939\u0924\u094d\u0935 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093c\u0930\u0942\u0930 \u0938\u0941\u0928\u093e \u0939\u094b\u0917\u093e\u0964 \u0907\u0938\u0915\u0947 \u0915\u0908 \u092b\u093c\u093e\u092f\u0926\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u0939\u092e \u0906\u092f\u0930\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902, \u0916\u093e\u0938\u0915\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0938\u0902\u0916\u094d\u092f\u093e \u0915\u094b \u0938\u094d\u0935\u0940\u0915\u093e\u0930 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0924\u094b, \u0905\u0917\u0930 \u0906\u092a \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092f\u0930\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0924\u0932\u093e\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u092f\u0939\u093e\u0901 \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0938\u0942\u091a\u0940 \u0926\u0940 \u0917\u0908 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0938\u0947 \u092a\u0939\u0932\u0947, \u0906\u0907\u090f \u0906\u092f\u0930\u0928 \u0915\u0947 \u092e\u0939\u0924\u094d\u0935 \u0914\u0930 \u0939\u092e\u0947\u0902 \u0930\u094b\u091c\u093c\u093e\u0928\u093e \u0907\u0938\u0915\u0940 \u0915\u093f\u0924\u0928\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0939\u0948, \u092f\u0939 \u091c\u093e\u0928\u0947\u0902\u0964<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>53% <\/strong><strong>\u092d\u093e\u0930\u0924\u0940\u092f \u092e\u0939\u093f\u0932\u093e\u090f\u0901 \u0906\u092f\u0930\u0928 \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0939\u0948\u0902<\/strong><strong>, <\/strong><strong>\u091c\u092c\u0915\u093f \u0935\u0948\u0936\u094d\u0935\u093f\u0915 \u0914\u0938\u0924 <\/strong><strong>25% <\/strong><strong>\u0939\u0948\u0964<\/strong><strong><sup>[<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2213398422000331\">1<\/a>]<\/sup><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B9%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%86%E0%A4%AF%E0%A4%B0%E0%A4%A8_%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%88\"><\/span><strong>\u0939\u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u094d\u092f\u094b\u0902 \u0939\u0948?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u091c\u0940\u0935\u0928 \u0915\u093e \u090f\u0915 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u0928\u093e \u0914\u0930 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u091c\u0940\u0928\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092f\u0930\u0928 \u0907\u0938\u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0915\u0908 \u0924\u0930\u0939 \u0915\u0947 \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0928\u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u0915\u093e \u092a\u0930\u093f\u0935\u0939\u0928:<\/strong> \u0906\u092f\u0930\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0939\u0940\u092e\u094b\u0917\u094d\u0932\u094b\u092c\u093f\u0928 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0939\u092e\u093e\u0930\u0947 \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u0948, \u091c\u094b \u0939\u092e\u093e\u0930\u0947 \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u092a\u0939\u0941\u0902\u091a\u093e\u0924\u093e \u0939\u0948 \u0924\u093e\u0915\u093f \u0939\u092e \u0925\u0915\u0947 \u0939\u0941\u090f \u0914\u0930 \u0925\u0915\u093e \u0939\u0941\u0906 \u092e\u0939\u0938\u0942\u0938 \u0928 \u0915\u0930\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u090a\u0930\u094d\u091c\u093e \u092a\u0948\u0926\u093e \u0915\u0930\u0924\u093e \u0939\u0948:<\/strong> \u0907\u0938\u0947 \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u093e \u091f\u0947\u0938\u094d\u0932\u093e \u0915\u0939\u0947\u0902\u0964 \u092f\u0939 ETC (\u0907\u0932\u0947\u0915\u094d\u091f\u094d\u0930\u0949\u0928 \u091f\u094d\u0930\u093e\u0902\u0938\u092a\u094b\u0930\u094d\u091f \u091a\u0947\u0928) \u092e\u0947\u0902 \u0905\u092a\u0928\u0940 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0915\u0930 \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u090a\u0930\u094d\u091c\u093e \u092a\u0948\u0926\u093e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK540969\/#:~:text=The%20average%20iron%20content%20in,electron%20transport%20chain%20(ETC).\">2<\/a>]<\/sup><\/li>\n\n\n\n<li><strong>\u0930\u094b\u0917 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0915 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948:<\/strong> \u092f\u0939 \u0935\u094d\u092f\u093e\u092a\u0915 \u0930\u0942\u092a \u0938\u0947 \u091c\u094d\u091e\u093e\u0924 \u0932\u093e\u092d \u0928\u0939\u0940\u0902 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0928\u0947 \u0939\u093e\u0932 \u0939\u0940 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0939\u0948 \u0915\u093f \u092f\u0939 \u0939\u092e\u093e\u0930\u0940 \u0930\u094b\u0917 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0915 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u094b \u092d\u0940 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/ufhealth.org\/news\/2023\/uf-researchers-discover-iron-plays-key-role-in-immune-system-health#:~:text=Most%20people%20know%20that%20iron,system%2C%20especially%20in%20the%20intestine.\">3<\/a>]<\/sup><\/li>\n\n\n\n<li><strong>\u0921\u0940\u090f\u0928\u090f \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923:<\/strong> \u0906\u092a, \u092e\u0948\u0902, \u0936\u094d\u0930\u0940 \u0913\u092c\u093e\u092e\u093e, \u0939\u092e \u0938\u092d\u0940 \u0905\u092a\u0928\u0947 \u0921\u0940\u090f\u0928\u090f \u0915\u093e \u092a\u0930\u093f\u0923\u093e\u092e \u0939\u0948\u0902\u0964 \u092f\u0939 \u090f\u0915 \u092a\u0940\u0922\u093c\u0940 \u0938\u0947 \u0926\u0942\u0938\u0930\u0940 \u092a\u0940\u0922\u093c\u0940 \u0924\u0915 \u0932\u0915\u094d\u0937\u0923 \u0932\u0947 \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0921\u0940\u090f\u0928\u090f \u092e\u0947\u0902 \u0915\u094d\u0937\u0924\u093f \u0915\u093e \u092e\u0924\u0932\u092c \u092d\u092f\u093e\u0928\u0915 \u091a\u0940\u091c\u0947\u0902 \u0939\u0948\u0902\u0964 \u0906\u092f\u0930\u0928 \u0907\u0938\u0915\u0947 \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28879348\/\">4<\/a>]<\/sup><\/li>\n\n\n\n<li><strong>\u0917\u0930\u094d\u092d\u093e\u0935\u0938\u094d\u0925\u093e \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948:<\/strong> \u0917\u0930\u094d\u092d\u0935\u0924\u0940 \u092e\u0939\u093f\u0932\u093e\u090f\u0902 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u092e\u0947\u0902 \u092a\u0932 \u0930\u0939\u0947 \u092c\u091a\u094d\u091a\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u093e \u0916\u0942\u0928 \u0938\u093e\u091d\u093e \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964 \u0907\u0938 \u092c\u0922\u093c\u0940 \u0939\u0941\u0908 \u0930\u0915\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u0906\u092f\u0930\u0928 \u0915\u0940 \u092d\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0915\u0940 \u0915\u092e\u0940 \u0915\u093e \u092e\u0924\u0932\u092c \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0914\u0930 \u0905\u0928\u094d\u092f \u0926\u094b\u0937 \u0939\u0948\u0902\u0964<\/li>\n\n\n\n<li><strong>\u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0938\u0947 \u092c\u091a\u093e\u0935:<\/strong> \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u0915\u0940 \u0915\u092e\u0940 \u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u090f\u0928\u0940\u092e\u093f\u092f\u093e, \u091c\u093f\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0925\u0915\u093e\u0928, \u0915\u092e\u091c\u093c\u094b\u0930\u0940 \u0914\u0930 \u0926\u0948\u0928\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0915\u094b \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u092e \u0915\u094d\u0937\u092e\u0924\u093e\u0964<\/li>\n<\/ul>\n\n\n\n<p>\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0906\u092f\u0930\u0928 \u0932\u0947\u0928\u093e \u090f\u0915 \u091c\u093c\u0930\u0942\u0930\u0924 \u0939\u0948, \u091c\u093f\u0938\u0947 \u0939\u092e \u092e\u0947\u0902 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0928\u091c\u0930\u0905\u0902\u0926\u093e\u091c \u0915\u0930 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092d\u093e\u0930\u0924 \u0926\u0941\u0928\u093f\u092f\u093e \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0940 \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0926\u0930 \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0939\u0948\u0964 \u092f\u0939 180 \u0926\u0947\u0936\u094b\u0902 \u092e\u0947\u0902 170\u0935\u0947\u0902 \u0938\u094d\u0925\u093e\u0928 \u092a\u0930 \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2213398422000331\">5<\/a>]<\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B2%E0%A5%87%E0%A4%95%E0%A4%BF%E0%A4%A8_%E0%A4%B9%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%A4%E0%A4%BF%E0%A4%A6%E0%A4%BF%E0%A4%A8_%E0%A4%95%E0%A4%BF%E0%A4%A4%E0%A4%A8%E0%A5%87_%E0%A4%86%E0%A4%AF%E0%A4%B0%E0%A4%A8_%E0%A4%95%E0%A5%80_%E0%A4%9C%E0%A4%BC%E0%A4%B0%E0%A5%82%E0%A4%B0%E0%A4%A4_%E0%A4%B9%E0%A5%88\"><\/span><strong>\u0932\u0947\u0915\u093f\u0928 \u0939\u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u0915\u093f\u0924\u0928\u0947 \u0906\u092f\u0930\u0928 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0939\u0948<\/strong><strong>?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u0906\u0935\u0936\u094d\u092f\u0915 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0908 \u0915\u093e\u0930\u0915\u094b\u0902 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948 \u091c\u0948\u0938\u0947 \u0915\u093f \u0909\u092e\u094d\u0930, \u0932\u093f\u0902\u0917, \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092c\u0928\u093e\u0935\u091f, \u0906\u0926\u093f\u0964<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Life Stage<\/strong><\/td><td><strong>Recommended Amount<\/strong><\/td><\/tr><tr><td><strong>Birth to 6 months<\/strong><strong><\/strong><\/td><td>0.27 mg<\/td><\/tr><tr><td><strong>Infants&nbsp;7\u201312 months<sup>[<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-Consumer\/\">6<\/a>]<\/sup><\/strong><\/td><td>11 mg<\/td><\/tr><tr><td><strong>Children 1\u20133 years<\/strong><strong><\/strong><\/td><td>7 mg<\/td><\/tr><tr><td><strong>Children 4\u20138 years<\/strong><\/td><td>10 mg<\/td><\/tr><tr><td><strong>Children 9\u201313 years<\/strong><strong><\/strong><\/td><td>8 mg<\/td><\/tr><tr><td><strong>Teen boys 14\u201318 years<\/strong><\/td><td>11 mg<\/td><\/tr><tr><td><strong>Teen girls 14\u201318 years<\/strong><strong><\/strong><\/td><td>15 mg<\/td><\/tr><tr><td><strong>Adult men 19\u201350 years<\/strong><\/td><td>8 mg<\/td><\/tr><tr><td><strong>Adult women 19\u201350 years<\/strong><strong><\/strong><\/td><td>18 mg<\/td><\/tr><tr><td><strong>Adults 51 years and older<\/strong><\/td><td>8 mg<\/td><\/tr><tr><td><strong>Pregnant teens<\/strong><strong><\/strong><\/td><td>27 mg<\/td><\/tr><tr><td><strong>Pregnant women<\/strong><\/td><td>27 mg<\/td><\/tr><tr><td><strong>Breastfeeding teens<\/strong><strong><\/strong><\/td><td>10 mg<\/td><\/tr><tr><td><strong>Breastfeeding women<\/strong><\/td><td>9 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u0905\u092c, \u0906\u0907\u090f \u0926\u0947\u0916\u0947\u0902 \u0915\u093f \u0915\u094c\u0928 \u0938\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u092a\u0915\u094b \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0906\u092f\u0930\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0924\u093e\u0915\u093f \u0906\u092a \u0906\u092f\u0930\u0928\u092e\u0948\u0928 \u091c\u0948\u0938\u0947 \u092e\u091c\u092c\u0942\u0924 \u092c\u0928 \u0938\u0915\u0947\u0902\u0964<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"587\" height=\"1024\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Info-Top-10-iron-rich-foods-for-Vegetarians-1-587x1024.png\" alt=\"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\" class=\"wp-image-10703\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Info-Top-10-iron-rich-foods-for-Vegetarians-1-587x1024.png 587w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Info-Top-10-iron-rich-foods-for-Vegetarians-1-172x300.png 172w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Info-Top-10-iron-rich-foods-for-Vegetarians-1-768x1341.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Info-Top-10-iron-rich-foods-for-Vegetarians-1-880x1536.png 880w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Info-Top-10-iron-rich-foods-for-Vegetarians-1-1173x2048.png 1173w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Info-Top-10-iron-rich-foods-for-Vegetarians-1-150x262.png 150w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Info-Top-10-iron-rich-foods-for-Vegetarians-1.png 1200w\" sizes=\"auto, (max-width: 587px) 100vw, 587px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E0%A4%A1%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%95_%E0%A4%9A%E0%A5%89%E0%A4%95%E0%A4%B2%E0%A5%87%E0%A4%9F_Dark_Chocolate\"><\/span><strong>1. <\/strong><strong>\u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f<\/strong><strong> (Dark Chocolate)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0907\u0938\u0947 \u092a\u0922\u093c\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0906\u092a\u0915\u0940 \u0906\u0901\u0916\u0947\u0902 \u091a\u092e\u0915 \u0909\u0920\u0940 \u0939\u094b\u0902\u0917\u0940\u0964 \u092c\u0939\u0941\u0924 \u0915\u092e \u0932\u094b\u0917 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u092c\u0939\u0941\u0924\u094b\u0902 \u0915\u0940 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u092f\u0939 \u091a\u0949\u0915\u0932\u0947\u091f \u092c\u0939\u0941\u0924 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u092d\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092d\u0930\u092a\u0942\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948 &#8211; 100 \u0917\u094d\u0930\u093e\u092e \u091a\u0949\u0915\u0932\u0947\u091f \u092e\u0947\u0902 11.9 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0939\u092e\u093e\u0930\u0940 \u0930\u094b\u091c\u093c\u093e\u0928\u093e \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917 \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u0915\u0947 \u0905\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0915\u0930 \u0935\u0930\u094d\u0936\u0928 \u0915\u094b \u091a\u0941\u0928\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092e\u0940\u0920\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0905\u0928\u093e\u0935\u0936\u094d\u092f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u094b\u0921\u093c\u0924\u093e \u0939\u0948 \u0914\u0930 \u0939\u092e\u093e\u0930\u0947 \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f \u0909\u0938\u0947 \u092c\u093e\u0927\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170273\/nutrients\">7<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0939\u092e\u0947\u0936\u093e \u0915\u092e \u0938\u0947 \u0915\u092e 80% \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0938\u0947 \u0906\u092a \u0907\u0938\u0915\u0947 \u0938\u093e\u0925 \u0932\u0940 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u091a\u0940\u0928\u0940 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930 \u092a\u093e\u090f\u0901\u0917\u0947\u0964<\/p>\n\n\n\n<p>80% \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u0915\u0947 100 \u0917\u094d\u0930\u093e\u092e \u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 20 \u0917\u094d\u0930\u093e\u092e \u091a\u0940\u0928\u0940\u0964 \u092f\u0939 \u0932\u0917\u092d\u0917 \u0939\u092e\u093e\u0930\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0932\u0940 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u091a\u0940\u0928\u0940 \u0915\u0947 \u0905\u0927\u093f\u0915\u0924\u092e \u0938\u0947\u0935\u0928 \u0915\u0947 \u092c\u0930\u093e\u092c\u0930 \u0939\u0948, \u091c\u094b \u0915\u093f<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f 25 \u0917\u094d\u0930\u093e\u092e<\/li>\n\n\n\n<li>\u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f 35 \u0917\u094d\u0930\u093e\u092e<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Name<\/strong><\/td><td><strong>Amount<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170273\/nutrients\">8<\/a>]<\/sup><\/strong><\/td><td><strong>Unit<\/strong><\/td><\/tr><tr><td><strong>Water<\/strong><\/td><td>1.37<\/td><td>g<\/td><\/tr><tr><td><strong>Energy<\/strong><\/td><td>598<\/td><td>kcal<\/td><\/tr><tr><td><strong>Protein<\/strong><\/td><td>7.79<\/td><td>g<\/td><\/tr><tr><td><strong>Carbs<\/strong><\/td><td>45.9<\/td><td>g<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>10.9<\/td><td>g<\/td><\/tr><tr><td><strong>Fat<\/strong><\/td><td>42.6<\/td><td>g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u091c\u0948\u0938\u093e \u0915\u093f \u0906\u092a \u0926\u0947\u0916 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938\u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0915\u0948\u0932\u094b\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f \u0906\u092a\u0915\u094b \u0907\u0938\u0947 \u090f\u0915 \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0928\u0939\u0940\u0902 \u0916\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u091c\u094b \u0915\u093f \u0932\u0917\u092d\u0917 30 \u0917\u094d\u0930\u093e\u092e \u0939\u0948\u0964 \u0907\u0938\u0938\u0947 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u093e \u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u092e\u093f\u0932\u0947\u0917\u0940\u0964<\/p>\n\n\n\n<p>\u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u092e\u0947\u0902 \u0915\u0908 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u0948\u0938\u0947 \u0915\u093f \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u092b\u0949\u0938\u094d\u092b\u094b\u0930\u0938, \u091c\u093f\u0902\u0915, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940, \u090f, \u0908, \u0915\u0947, \u0915\u0948\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0915\u0908 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u092d\u0940 \u092a\u0922\u093c\u0947\u0902 &#8211; \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E0%A4%97%E0%A5%81%E0%A4%A1%E0%A4%BC_Jaggery\"><\/span><strong>2. <\/strong><strong>\u0917\u0941\u0921\u093c<\/strong><strong> (Jaggery)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0917\u0941\u0921\u093c, \u0917\u0928\u094d\u0928\u0947 \u0915\u0947 \u0930\u0938 \u092f\u093e \u0924\u093e\u0921\u093c \u0915\u0947 \u0930\u0938 \u0938\u0947 \u092c\u0928\u093e \u090f\u0915 \u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 \u0938\u094d\u0935\u0940\u091f\u0928\u0930 \u0939\u0948, \u091c\u094b \u0926\u0941\u0928\u093f\u092f\u093e \u092d\u0930 \u0915\u0947 \u0915\u0908 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u092e\u0940\u0920\u0947 \u0938\u094d\u0935\u093e\u0926 \u0914\u0930 \u0905\u0932\u0917 \u092b\u094d\u0932\u0947\u0935\u0930 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0917\u0941\u0921\u093c \u0915\u094b \u0907\u0938\u0915\u0947 \u092a\u094b\u0937\u0923 \u092e\u0942\u0932\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0916\u093e\u0938 \u0924\u094c\u0930 \u092a\u0930 \u0906\u092f\u0930\u0928 \u0915\u0947 \u090f\u0915 \u0938\u092e\u0943\u0926\u094d\u0927 \u0938\u094d\u0930\u094b\u0924 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0917\u0941\u0921\u093c \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, 100 \u0917\u094d\u0930\u093e\u092e \u0917\u0941\u0921\u093c \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 11 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Name<\/strong><\/td><td><strong>Amount <sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/567640\/nutrients\">9<\/a>]<\/sup><\/strong><\/td><td><strong>Unit<\/strong><\/td><\/tr><tr><td><strong>Energy<\/strong><\/td><td>375<\/td><td>kcal<\/td><\/tr><tr><td><strong>Carbs<\/strong><\/td><td>100<\/td><td>g<\/td><\/tr><tr><td><strong>Sugar<\/strong><\/td><td>100<\/td><td>g<\/td><\/tr><tr><td><strong>Sodium<\/strong><\/td><td>250<\/td><td>mg<\/td><\/tr><tr><td><strong>Potassium<\/strong><\/td><td>56<\/td><td>mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u092f\u0939 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091a\u0940\u0928\u0940 \u0915\u0947 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u091c\u094b \u0905\u092a\u0928\u0940 \u091a\u0940\u0928\u0940 \u0915\u0940 \u0916\u092a\u0924 \u0915\u092e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091a\u0940\u0928\u0940 \u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924, \u0917\u0941\u0921\u093c \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092a\u091a\u0924\u093e \u0939\u0948 \u0914\u0930 \u092f\u0939 \u0936\u0930\u0940\u0930 \u0915\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u090a\u0930\u094d\u091c\u093e \u0926\u0947\u0924\u093e \u0939\u0948 \u091c\u094b \u0907\u0938\u0947 \u091a\u0940\u0928\u0940 \u0915\u0940 \u0916\u092a\u0924 \u0915\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0917\u0941\u0921\u093c \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0914\u0930 \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u091c\u094d\u092e \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.researchgate.net\/publication\/344921769_Jaggery_A_natural_sweetener\">10<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0906\u092a \u091a\u093e\u092f \u0914\u0930 \u092e\u093f\u0920\u093e\u0907\u092f\u094b\u0902 \u092e\u0947\u0902 \u091a\u0940\u0928\u0940 \u0915\u0940 \u091c\u0917\u0939 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0917\u0941\u0921\u093c \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0938\u094d\u0935\u0940\u091f\u0928\u0930 \u0915\u0940 \u0913\u0930 \u092c\u0922\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0905\u0927\u093f\u0915\u0924\u092e \u0932\u093e\u092d \u0915\u0947 \u0932\u093f\u090f \u0911\u0930\u094d\u0917\u0947\u0928\u093f\u0915-\u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0917\u0941\u0921\u093c \u0916\u0930\u0940\u0926\u0928\u093e \u092a\u0938\u0902\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>Also read \u2013 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/unveiling-the-sweet-secrets-health-benefits-of-jaggery-powder\/\">Benefits of Jaggery<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E0%A4%9F%E0%A5%8B%E0%A4%AB%E0%A5%82_Tofu\"><\/span><strong>3. <\/strong><strong>\u091f\u094b\u092b\u0942<\/strong><strong> (Tofu)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091f\u094b\u092b\u0942 \u0939\u093e\u0932 \u0939\u0940 \u092e\u0947\u0902 \u0905\u092a\u0928\u0940 \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0926\u0941\u0928\u093f\u092f\u093e \u092d\u0930 \u092e\u0947\u0902 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u092c\u0928 \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0915\u092e \u0916\u0930\u094d\u091a\u0940\u0932\u093e \u0939\u0948 \u0914\u0930 \u0915\u0908 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0926\u0948\u0928\u093f\u0915 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u092c\u0939\u0941\u0924 \u0938\u0947 \u0932\u094b\u0917 \u0928\u0939\u0940\u0902 \u091c\u093e\u0928\u0924\u0947 \u0915\u093f \u092f\u0939 \u0906\u092f\u0930\u0928 \u0938\u0947 \u092d\u0940 \u092d\u0930\u092a\u0942\u0930 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092f\u0939 \u0939\u092e\u093e\u0930\u0940 \u0926\u0948\u0928\u093f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u0915\u093e \u0932\u0917\u092d\u0917 50% \u092a\u0942\u0930\u093e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u091f\u094b\u092b\u0942 \u0939\u092e\u0947\u0902 5.36 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u0928\u094d\u092f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u093e \u0924\u094b \u091c\u093f\u0915\u094d\u0930 \u0939\u0940 \u0928\u0939\u0940\u0902\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u094b \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u092b\u0949\u0938\u094d\u092b\u094b\u0930\u0938, \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940, \u092b\u094b\u0932\u0947\u091f, \u0915\u094b\u0932\u0940\u0928, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 (calcium, magnesium, phosphorous, potassium, vitamin D, folate, choline, vitamin A, vitamin K) \u0914\u0930 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f (antioxidants) \u092e\u093f\u0932\u0924\u0947 \u0939\u0948\u0902\u0964<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172476\/nutrients\">11<\/a>]<\/sup><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Name<\/strong><\/td><td><strong>Amount<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172476\/nutrients\">12<\/a>]<\/sup><\/strong><\/td><td><strong>Unit<\/strong><\/td><\/tr><tr><td><strong>Water<\/strong><\/td><td>84.6<\/td><td>g<\/td><\/tr><tr><td><strong>Energy<\/strong><\/td><td>76<\/td><td>kcal<\/td><\/tr><tr><td><strong>Protein<\/strong><\/td><td>8.08<\/td><td>g<\/td><\/tr><tr><td><strong>Carbs<\/strong><\/td><td>1.87<\/td><td>g<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>0.3<\/td><td>g<\/td><\/tr><tr><td><strong>Fat<\/strong><\/td><td>4.8<\/td><td>g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u091f\u094b\u092b\u0942 \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0908 \u0924\u0930\u0939 \u0938\u0947 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u0915\u0941\u091b \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0939\u0948\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0905\u0927\u093f\u0915\u0924\u092e \u0932\u093e\u092d \u0915\u0947 \u0932\u093f\u090f \u0907\u0938\u0947 \u0915\u091a\u094d\u091a\u093e \u0916\u093e\u090f\u0902<\/li>\n\n\n\n<li>\u0907\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u0947 \u092d\u0942\u0928\u0915\u0930 \u0905\u092a\u0928\u0947 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u092e\u0938\u093e\u0932\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0930\u094b\u0938\u0947\u0902<\/li>\n\n\n\n<li>\u0907\u0938\u0947 \u0915\u0930\u0940 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0938\u0932\u093e\u0926 \u0906\u0926\u093f \u092e\u0947\u0902 \u0921\u093e\u0932\u0947\u0902\u0964<\/li>\n<\/ul>\n\n\n\n<p>\u0907\u0938\u0947 \u0921\u0940\u092a-\u092b\u094d\u0930\u093e\u0908 \u0928 \u0915\u0930\u0947\u0902\u0964 \u0907\u0938\u0938\u0947 \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092d\u094b\u091c\u0928 \u0924\u0941\u0930\u0902\u0924 \u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u092c\u0926\u0932 \u091c\u093e\u090f\u0917\u093e\u0964<\/p>\n\n\n\n<p>Also read \u2013 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-10-vitamin-b12-fruits-that-will-supercharge-your-energy-levels\/\">Top 10 Vitamin B12 Fruits<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E0%A4%93%E0%A4%9F%E0%A5%8D%E0%A4%B8_Oats\"><\/span><strong>4. <\/strong><strong>\u0913\u091f\u094d\u0938<\/strong><strong> (Oats)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0913\u091f\u094d\u0938 \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0928\u093e\u0936\u094d\u0924\u0947 \u092e\u0947\u0902 \u0905\u0928\u093e\u091c \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0935\u0947 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0914\u0930 \u092b\u093e\u0907\u092c\u0930, \u091c\u0948\u0938\u093e \u0915\u093f \u0939\u092e \u0938\u092d\u0940 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902, \u092e\u0932 \u0924\u094d\u092f\u093e\u0917 \u0915\u094b \u0938\u0941\u091a\u093e\u0930\u0942 \u092c\u0928\u093e\u0928\u0947, \u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0928\u0930\u092e \u092d\u094b\u091c\u0928 \u0915\u0920\u094b\u0930 \u0906\u092f\u0930\u0928 \u0938\u0947 \u092d\u0940 \u092d\u0930\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u0913\u091f\u094d\u0938 \u0939\u092e\u0947\u0902 4.25 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 &#8211; \u091c\u094b \u0939\u092e\u093e\u0930\u0940 \u0926\u0948\u0928\u093f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u093e \u0932\u0917\u092d\u0917 50% \u0939\u0948\u0964<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1101825\/nutrients\">13<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0913\u091f\u094d\u0938 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947, \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930, \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e, \u0924\u094d\u0935\u091a\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u0915\u092c\u094d\u091c \u0938\u0947 \u0930\u093e\u0939\u0924 \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u0915\u0908 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Name<\/strong><\/td><td><strong>Amount<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1101825\/nutrients\">14<\/a>]<\/sup><\/strong><\/td><td><strong>Unit<\/strong><\/td><\/tr><tr><td><strong>Water<\/strong><\/td><td>10.8<\/td><td>g<\/td><\/tr><tr><td><strong>Energy<\/strong><\/td><td>379<\/td><td>kcal<\/td><\/tr><tr><td><strong>Protein<\/strong><\/td><td>13.15<\/td><td>g<\/td><\/tr><tr><td><strong>Carbs<\/strong><\/td><td>67.7<\/td><td>g<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>10.1<\/td><td>g<\/td><\/tr><tr><td><strong>Fat<\/strong><\/td><td>6.52<\/td><td>g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u0913\u091f\u094d\u0938 \u092c\u0928\u093e\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u0935\u0939 \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u094b \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u0938\u0902\u0926 \u0939\u094b (\u092c\u0938 \u0907\u0938\u0947 \u0921\u0940\u092a-\u092b\u094d\u0930\u093e\u0908 \u0928 \u0915\u0930\u0947\u0902 \u092f\u093e \u0915\u093f\u0938\u0940 \u0926\u0942\u0938\u0930\u0947 \u0905\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0915\u0930 \u0930\u0942\u092a \u092e\u0947\u0902 \u0928 \u092c\u0926\u0932\u0947\u0902)\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u0907\u0928\u094d\u0939\u0947\u0902 \u0926\u0942\u0927 \u092e\u0947\u0902 \u0909\u092c\u093e\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0913\u091f\u094d\u0938 \u0915\u0940 \u0916\u093f\u091a\u0921\u093c\u0940 \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u092b\u093f\u0930 \u0907\u0928\u0938\u0947 \u0915\u0941\u0915\u0940\u091c\u093c \u092d\u0940 \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E0%A4%B8%E0%A5%82%E0%A4%96%E0%A5%87_%E0%A4%AE%E0%A5%8B%E0%A4%B0%E0%A4%BF%E0%A4%82%E0%A4%97%E0%A4%BE_%E0%A4%95%E0%A5%87_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87_Dried_Moringa_Leaves\"><\/span><strong>5. <\/strong><strong>\u0938\u0942\u0916\u0947 \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947<\/strong><strong> (Dried Moringa Leaves)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092d\u093e\u0930\u0924\u0940\u092f \u092d\u094b\u091c\u0928 \u092a\u094b\u0937\u0923 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u0948 \u0914\u0930 \u0907\u0938\u0915\u093e \u0938\u092c\u0938\u0947 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0909\u0926\u093e\u0939\u0930\u0923 \u0939\u0948 \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u092f\u093e \u091c\u0948\u0938\u093e \u0915\u093f \u0939\u092e \u0905\u092c \u0907\u0938\u0947 \u0921\u094d\u0930\u092e\u0938\u094d\u091f\u093f\u0915 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 \u0939\u092e\u093e\u0930\u0947 \u0906\u0939\u093e\u0930 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0941\u0906 \u0915\u0930\u0924\u0947 \u0925\u0947, \u0932\u0947\u0915\u093f\u0928 \u0915\u093f\u0938\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0907\u0938\u0928\u0947 \u0905\u092a\u0928\u0940 \u091c\u0917\u0939 \u0916\u094b \u0926\u0940 \u0939\u0948\u0964 \u0916\u0948\u0930, \u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0932\u093e\u0928\u0947 \u0915\u093e \u0938\u092e\u092f \u0906 \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0924\u093e\u091c\u093c\u0947 \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u0947 \u092a\u093e\u0909\u0921\u0930 \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 4 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u0917\u0930 \u0906\u092a \u0938\u0942\u0916\u0947 \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u0915\u0947 \u092a\u093e\u0909\u0921\u0930 \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u092f\u0939 \u092e\u093e\u0924\u094d\u0930\u093e \u092c\u0939\u0941\u0924 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u094b 1 \u0917\u094d\u0930\u093e\u092e \u092a\u093e\u0909\u0921\u0930 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 98 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u092e\u093f\u0932\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0947 \u092c\u0947\u0939\u0924\u0930 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0938\u092e\u091d\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0942\u0916\u0947 \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u092a\u093e\u0909\u0921\u0930 \u092e\u0947\u0902 \u0906\u092a\u0915\u094b 24.33 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u092e\u093f\u0932\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0940 \u0924\u0930\u0939, \u0939\u092e \u091c\u094b \u0921\u094d\u0930\u092e\u0938\u094d\u091f\u093f\u0915 (<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/unknown-benefits-of-drumsticks\/\">Drumsticks<\/a>) \u092f\u093e \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u092b\u0932\u0940 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0909\u0938\u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u0932\u0917\u092d\u0917 4 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/www.nutritionvalue.org\/Drumstick_leaves%2C_raw_nutritional_value.html?size=100+g\">14<\/a>][<a href=\"https:\/\/www.nutritionvalue.org\/Drumstick_leaves%2C_raw_nutritional_value.html?size=100+g\">15<\/a>][<a href=\"https:\/\/www.ijcmas.com\/10-2-2021\/J.%20Deepa,%20et%20al.pdf\">16<\/a>]<\/sup><\/p>\n\n\n\n<p>Also read \u2013 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/unknown-benefits-of-drumsticks\/\">Benefits of Drumsticks<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E0%A4%AB%E0%A4%B2%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81_Legumes\"><\/span><strong>6. <\/strong><strong>\u092b\u0932\u093f\u092f\u093e\u0901<\/strong><strong> (Legumes)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u092b\u0932\u093f\u092f\u093e\u0901 \u0906\u092f\u0930\u0928 \u0915\u0947 \u0938\u092e\u0943\u0926\u094d\u0927 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u0932\u093e\u0932 \u0930\u093e\u091c\u092e\u093e \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 3.8 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0924\u0915 \u0906\u092f\u0930\u0928 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0938\u092e\u0943\u0926\u094d\u0927 \u0906\u092f\u0930\u0928 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0935\u0947 \u0932\u0917\u092d\u0917 24 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e, \u092b\u0949\u0938\u094d\u092b\u094b\u0930\u0938, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0906\u0926\u093f \u0915\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092d\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2009347\/nutrients\">18<\/a>]<\/sup><\/p>\n\n\n\n<p>\u092f\u0939\u093e\u0901 \u0915\u0941\u091b \u0905\u0928\u094d\u092f \u092b\u0932\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0926\u0940 \u0917\u0908 \u0939\u0948:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u091b\u094b\u0932\u0947 &#8211; 4.31 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n\n\n\n<li>\u092e\u091f\u0930 &#8211; 1.8 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n\n\n\n<li>\u0915\u093e\u0932\u0940 \u092c\u0940\u0928\u094d\u0938 &#8211; 2.1 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n\n\n\n<li>\u0928\u0947\u0935\u0940 \u092c\u0940\u0928\u094d\u0938 &#8211; 1.9 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n\n\n\n<li>\u092e\u0942\u0902\u0917\u092b\u0932\u0940 &#8211; 4.6 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n\n\n\n<li>\u0926\u093e\u0932 &#8211; 3.3 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n<\/ul>\n\n\n\n<p>\u092f\u0947 \u0938\u092d\u0940 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 (<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-protein-sources-for-vegetarians\/\">source of protein<\/a>) \u0915\u093e \u092d\u0940 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092c\u0938 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0938\u094d\u0935\u0938\u094d\u0925 \u0916\u093e\u0928\u093e \u092a\u0915\u093e\u0928\u0947 \u0915\u0947 \u0924\u0930\u0940\u0915\u094b\u0902 \u0915\u093e \u091a\u092f\u0928 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0909\u092c\u093e\u0932\u0928\u093e \u0914\u0930 \u0905\u0902\u0915\u0941\u0930\u093f\u0924 \u0915\u0930\u0928\u093e \u0926\u094b \u0938\u092c\u0938\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0924\u0930\u0940\u0915\u0947 \u0939\u0948\u0902 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0906\u092a \u0905\u092a\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173756\/nutrients\">19<\/a>][<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170419\/nutrients\">20<\/a>][<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173735\/nutrients\">21<\/a>][<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169139\/nutrients\">22<\/a>][<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172430\/nutrients\">23<\/a>][<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172421\/nutrients\">24<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E0%A4%AA%E0%A4%BE%E0%A4%B2%E0%A4%95_Spinach\"><\/span><strong>7. <\/strong><strong>\u092a\u093e\u0932\u0915<\/strong><strong> (Spinach)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091c\u092c \u092d\u0940 \u0939\u092e \u0906\u092f\u0930\u0928 \u0915\u0940 \u092c\u093e\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0939\u092e \u092a\u093e\u0932\u0915 \u0915\u0940 \u092c\u093e\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u092d\u0930\u092a\u0942\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0914\u0930 \u0907\u0938\u092e\u0947\u0902 \u0915\u0948\u0932\u094b\u0930\u0940 \u092d\u0940 \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u0932\u094d\u0915\u093e \u0914\u0930 \u092e\u091c\u092c\u0942\u0924 \u0939\u094b\u0928\u0947 \u0915\u0940 \u0938\u0939\u0940 \u092a\u0930\u093f\u092d\u093e\u0937\u093e\u0964<\/p>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u092a\u093e\u0932\u0915 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 2.71 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0939\u092e\u093e\u0930\u0940 \u0926\u0948\u0928\u093f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u093e \u0932\u0917\u092d\u0917 25% \u0939\u0948\u0964<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168462\/nutrients\">25<\/a>]<\/sup><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Name<\/strong><\/td><td><strong>Amount<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168462\/nutrients\">26<\/a>]<\/sup><\/strong><\/td><td><strong>Unit<\/strong><\/td><\/tr><tr><td><strong>Water<\/strong><\/td><td>91.4<\/td><td>g<\/td><\/tr><tr><td><strong>Energy<\/strong><\/td><td>23<\/td><td>kcal<\/td><\/tr><tr><td><strong>Protein<\/strong><\/td><td>2.86<\/td><td>g<\/td><\/tr><tr><td><strong>Carbs<\/strong><\/td><td>3.63<\/td><td>g<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>2.2<\/td><td>g<\/td><\/tr><tr><td><strong>Fat<\/strong><\/td><td>0.39<\/td><td>g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u092a\u093e\u0932\u0915 \u0938\u0947 \u092e\u093f\u0932\u0928\u0947 \u0935\u093e\u0932\u093e \u090f\u0915\u092e\u093e\u0924\u094d\u0930 \u0932\u093e\u092d \u0906\u092f\u0930\u0928 \u0939\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u092f\u0939 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092d\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0924\u094d\u0935\u091a\u093e \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u0926\u0940\u0930\u094d\u0918\u093e\u092f\u0941, \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0938\u092e\u0930\u094d\u0925\u0928, \u0928\u0947\u0924\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u092f\u0902 \u0915\u0947 \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31935448\/\">28<\/a>]<\/sup><\/p>\n\n\n\n<p>\u092a\u093e\u0932\u0915 \u0915\u0947 \u092a\u0924\u094d\u0924\u094b\u0902 \u0938\u0947 \u0905\u0927\u093f\u0915\u0924\u092e \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0909\u0928\u094d\u0939\u0947\u0902 \u091c\u0948\u0924\u0942\u0928 \u0915\u0947 \u0924\u0947\u0932 (<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-olive-oil-nutrition-benefits-taste-health-beauty-uses-and-more-2\/\">olive oil<\/a>) \u091c\u0948\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u0935\u0938\u093e (\u090f\u091a\u0921\u0940\u090f\u0932) \u0915\u0947 \u0938\u093e\u0925 \u0916\u093e\u090f\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0909\u0928\u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u0940 \u0926\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34897461\/\">29<\/a>]<\/sup><\/p>\n\n\n\n<p>\u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092a\u093e\u0932\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940, \u092c\u09406, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c \u092d\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u093e\u0932\u0915 \u0916\u093e\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u0939\u0948 \u0915\u093f \u0907\u0938\u0947 \u0915\u091a\u094d\u091a\u093e \u0916\u093e\u090f\u0902 \u092f\u093e \u0909\u092c\u093e\u0932 \u0932\u0947\u0902\u0964 \u0907\u0938\u0947 \u0924\u0932\u0947\u0902 \u0928\u0939\u0940\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0947\u0902, \u092a\u093e\u0932\u0915 \u0915\u0940 \u0938\u094d\u092e\u0942\u0926\u0940 \u092c\u0928\u093e\u090f\u0902, \u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0938\u092c\u094d\u091c\u0940 \u0915\u0947 \u091c\u0942\u0938 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f\u0901 \u092f\u093e \u0935\u0939 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0938\u093e\u0917 \u092c\u0928\u093e\u090f\u0901 \u091c\u094b \u0939\u092e \u0938\u092d\u0940 \u0915\u094b \u092a\u0938\u0902\u0926 \u0939\u0948\u0964<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u092a\u094d\u0930\u094b \u091f\u093f\u092a: \u0905\u092a\u0928\u0947 \u0906\u092f\u0930\u0928 \u0905\u0935\u0936\u094b\u0937\u0923 \u0926\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u090f\u0901\u0964<\/strong><strong><sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9219084\/\">30<\/a>]<\/sup><\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>\u092f\u0939 \u092d\u0940 \u092a\u0922\u093c\u0947\u0902 &#8211; \u092a\u093e\u0932\u0915 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d (Also read \u2013<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/health-benefits-of-palak-spinach-that-will-make-you-want-to-eat-it-every-day\/\"> Spinach health benefits<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E0%A4%A4%E0%A4%BF%E0%A4%B2_%E0%A4%94%E0%A4%B0_%E0%A4%95%E0%A4%A6%E0%A5%8D%E0%A4%A6%E0%A5%82_%E0%A4%95%E0%A5%87_%E0%A4%AC%E0%A5%80%E0%A4%9C_Sesame_and_Pumpkin_Seeds\"><\/span><strong>8. <\/strong><strong>\u0924\u093f\u0932 \u0914\u0930 \u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c<\/strong><strong> (Sesame and Pumpkin Seeds)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0939\u092e \u0938\u092d\u0940 \u0907\u0928 \u092c\u0940\u091c\u094b\u0902 \u0915\u094b \u0909\u0928\u0915\u0947 \u092c\u093e\u0932\u094b\u0902 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093e\u092d \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u0909\u0928\u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u0915\u092e \u091c\u094d\u091e\u093e\u0924 \u092c\u093e\u0924 \u0909\u0928\u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0928 \u091b\u094b\u091f\u0947 \u092c\u0940\u091c\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0939\u0925\u0947\u0932\u0940 \u092d\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0914\u0930 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f \u0939\u092e\u093e\u0930\u0940 \u0926\u0948\u0928\u093f\u0915 \u0906\u092f\u0930\u0928 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u093e 15-30% \u092a\u0942\u0930\u093e \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>28 \u0917\u094d\u0930\u093e\u092e \u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c\u094b\u0902 (<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-most-useful-health-benefits-of-pumpkin-seeds\/\">pumpkin seeds<\/a>) \u0938\u0947 \u0939\u092e\u0947\u0902 \u0932\u0917\u092d\u0917 2.5 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u092e\u093f\u0932\u0924\u093e \u0939\u0948 \u0914\u0930 1 \u092c\u0921\u093c\u093e \u091a\u092e\u094d\u092e\u091a \u0924\u093f\u0932 \u0938\u0947 \u0906\u092a\u0915\u094b \u0932\u0917\u092d\u0917 1.31 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u092e\u093f\u0932\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170556\/nutrients\">31<\/a>][<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170150\/nutrients\">32<\/a>]<\/sup><\/p>\n\n\n\n<p>\u092f\u0939 \u092d\u0940 \u092a\u0922\u093c\u0947\u0902 \u2013 \u0924\u093f\u0932 \u0915\u0947 \u092c\u0940\u091c \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d (Also read \u2013 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/amazing-benefits-of-sesame-seeds-benefits-uses-and-side-effects\/\">Sesame seeds health benefits<\/a>)<\/p>\n\n\n\n<p>\u0938\u093f\u0930\u094d\u092b\u093c \u092f\u0947 \u0926\u094b \u092c\u0940\u091c \u0939\u0940 \u0928\u0939\u0940\u0902 \u092c\u0932\u094d\u0915\u093f \u0905\u0928\u094d\u092f \u092c\u0940\u091c, \u091c\u0948\u0938\u0947 \u091a\u093f\u092f\u093e \u092c\u0940\u091c (<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/all-about-the-popular-superfood-chia-seeds\/\">chia seeds<\/a>), \u0938\u0942\u0930\u091c\u092e\u0941\u0916\u0940 \u0915\u0947 \u092c\u0940\u091c, \u0905\u0932\u0938\u0940 \u0915\u0947 \u092c\u0940\u091c \u0906\u0926\u093f, \u0939\u092e\u0947\u0902 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0928\u091f\u094d\u0938 \u0914\u0930 \u092c\u0940\u091c\u094b\u0902 \u0915\u094b \u0909\u0928\u0915\u0947 \u0938\u092e\u0943\u0926\u094d\u0927 \u092a\u094b\u0937\u0923 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u0915\u0947 \u0915\u093e\u0930\u0923 \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0926\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u092e\u0947\u0902 \u0907\u0928\u0938\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f, \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0916\u0928\u093f\u091c, \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0914\u0930 \u092b\u093e\u0907\u092c\u0930 \u092e\u093f\u0932\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u0907\u0928\u0915\u093e \u0938\u0947\u0935\u0928 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947\u0935\u093e \u092a\u0947\u0936\u0947\u0935\u0930 \u0938\u0947 \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0915\u0930\u0928\u093e \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u091c\u0948\u0938\u0947:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0907\u0928\u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u092e\u093f\u0932\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u092e\u0942\u0924\u094d\u0930\u093e\u0936\u092f \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0939\u0943\u0926\u092f \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092c\u0922\u093c\u093f\u092f\u093e<\/li>\n\n\n\n<li>\u0936\u0930\u0940\u0930 \u0938\u0947 \u0916\u0930\u093e\u092c \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0907\u0928\u092e\u0947\u0902 \u0905\u091a\u094d\u091b\u0940 \u092b\u093e\u0907\u092c\u0930 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0906\u0902\u0924 \u0915\u094b \u092e\u091c\u093c\u092c\u0942\u0924 \u092c\u0928\u093e\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0914\u0930 \u0930\u093e\u0924 \u0915\u094b \u0905\u091a\u094d\u091b\u0940 \u0928\u0940\u0902\u0926 \u0926\u0947\u0924\u093e \u0939\u0948<sup>[<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31960481\/\">33<\/a>][<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25196580\/\">34<\/a>][<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29793660\/\">35<\/a>][<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29902436\/\">36<\/a>][<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29902436\/\">37<\/a>]<\/sup><\/li>\n<\/ul>\n\n\n\n<p>\u092f\u0939 \u092d\u0940 \u092a\u0922\u093c\u0947\u0902 \u2013 \u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d (Also read \u2013 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-most-useful-health-benefits-of-pumpkin-seeds\/\">Pumpkin seeds health benefits<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E0%A4%95%E0%A5%8D%E0%A4%B5%E0%A4%BF%E0%A4%A8%E0%A5%8B%E0%A4%86_Quinoa\"><\/span><strong>9. <\/strong><strong>\u0915\u094d\u0935\u093f\u0928\u094b\u0906<\/strong><strong> (Quinoa)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092f\u0939 \u0905\u0928\u093e\u091c \u0936\u0939\u0930 \u092e\u0947\u0902 \u0928\u092f\u093e \u0939\u0948 \u0914\u0930 \u0938\u092d\u0940 \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0905\u092a\u0928\u0940 \u0913\u0930 \u0916\u0940\u0902\u091a \u0930\u0939\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u090f\u0915 \u0905\u092e\u0947\u0930\u093f\u0915\u0940 \u0909\u0924\u094d\u092a\u093e\u0926 \u0939\u0948 \u0914\u0930 \u0905\u092c \u0924\u0915 \u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u0907\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0928\u0939\u0940\u0902 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0925\u093e\u0964<\/p>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u0915\u094b \u092a\u0915\u093e\u090f\u0901 \u0914\u0930 \u0906\u092a\u0915\u094b \u0907\u0938\u092e\u0947\u0902 \u0938\u0947 1.5 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u092e\u093f\u0932\u0947\u0917\u093e\u0964<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168917\/nutrients\">38<\/a>]<\/sup><\/p>\n\n\n\n<p>\u092f\u0939 \u0917\u094d\u0932\u0942\u091f\u0947\u0928-\u092e\u0941\u0915\u094d\u0924 \u092b\u0938\u0932 \u092d\u0940 \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u0947 \u092a\u0947\u091f \u0915\u094b \u0907\u0938\u0947 \u0938\u0902\u092d\u093e\u0932\u0928\u0947 \u092e\u0947\u0902 \u0915\u094b\u0908 \u092a\u0930\u0947\u0936\u093e\u0928\u0940 \u0928\u0939\u0940\u0902 \u0939\u094b\u0917\u0940\u0964<\/p>\n\n\n\n<p>\u0906\u092f\u0930\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u0915\u0949\u092a\u0930, \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e, \u092e\u0948\u0902\u0917\u0928\u0940\u091c, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0906\u0926\u093f \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u0916\u0928\u093f\u091c \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947, \u0938\u094b\u091a\u0928\u0947, \u0927\u0921\u093c\u0915\u0928\u0947 \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u093e\u0930\u094d\u092f \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\u0938\u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0907\u0938\u0947 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0928\u0941\u0938\u094d\u0916\u093e \u092d\u0940 \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Name<\/strong><\/td><td><strong>Amount<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168917\/nutrients\">39<\/a>]<\/sup><\/strong><\/td><td><strong>Unit<\/strong><\/td><\/tr><tr><td><strong>Water<\/strong><\/td><td>71.6<\/td><td>g<\/td><\/tr><tr><td><strong>Energy<\/strong><\/td><td>120<\/td><td>kcal<\/td><\/tr><tr><td><strong>Protein<\/strong><\/td><td>4.4<\/td><td>g<\/td><\/tr><tr><td><strong>Carbs<\/strong><\/td><td>21.3<\/td><td>g<\/td><\/tr><tr><td><strong>Fibre<\/strong><\/td><td>2.8<\/td><td>g<\/td><\/tr><tr><td><strong>Fat<\/strong><\/td><td>1.92<\/td><td>g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u0915\u0948\u0938\u0947 \u092a\u0915\u093e\u090f\u0902?<\/p>\n\n\n\n<p>\u0906\u092a \u0909\u092a\u092e\u093e \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938\u0947 \u0905\u0902\u0915\u0941\u0930\u093f\u0924 \u0915\u0930\u0915\u0947 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0915\u0941\u0915\u0940\u091c\u093c, \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u092a\u0949\u092a \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u092b\u093f\u0930 \u0907\u0938\u0947 \u0906\u091f\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092c\u0926\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0915\u093e \u092a\u0930\u093f\u0923\u093e\u092e \u0939\u092e\u0947\u0936\u093e \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u092d\u0940 \u092a\u0922\u093c\u0947\u0902 \u2013 \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d (Also read \u2013 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-10-health-benefits-of-quinoa\/\">Quinoa health benefits<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%E0%A4%AC%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%95%E0%A4%B2%E0%A5%80_%E0%A4%97%E0%A4%BE%E0%A4%9C%E0%A4%B0_%E0%A4%94%E0%A4%B0_%E0%A4%9A%E0%A5%81%E0%A4%95%E0%A4%82%E0%A4%A6%E0%A4%B0_Broccoli_Carrot_and_Beetroot\"><\/span><strong>10. <\/strong><strong>\u092c\u094d\u0930\u094b\u0915\u0932\u0940, <\/strong><strong>\u0917\u093e\u091c\u0930 \u0914\u0930 \u091a\u0941\u0915\u0902\u0926\u0930<\/strong><strong> (Broccoli, Carrot and Beetroot)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0938\u092c\u0938\u0947 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915, \u092c\u094d\u0930\u094b\u0915\u0932\u0940, \u0917\u093e\u091c\u0930 \u0914\u0930 \u091a\u0941\u0915\u0902\u0926\u0930, \u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u091c\u093c\u0930\u0942\u0930 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0940 \u092c\u093e\u0924 \u0915\u0930\u0947\u0902 \u0924\u094b, \u0906\u092a\u0915\u094b \u092a\u0915\u0940 \u0939\u0941\u0908 \u092c\u094d\u0930\u094b\u0915\u0932\u0940 \u0914\u0930 \u0915\u091a\u094d\u091a\u0947 \u091a\u0941\u0915\u0902\u0926\u0930 \u0938\u0947 \u0932\u0917\u092d\u0917 0.8 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u092e\u093f\u0932\u0947\u0917\u093e\u0964 \u0917\u093e\u091c\u0930 \u0938\u0947 \u0906\u092a\u0915\u094b 0.3 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u092e\u093f\u0932\u0947\u0917\u093e\u0964 (<a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/nutritional-powerhouse-the-health-benefits-of-carrots\/\">From carrots you will get 0.3 mg of iron<\/a>)<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u0907\u0928 \u0938\u092c\u094d\u091c\u093c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0939\u0940 \u090f\u0915\u092e\u093e\u0924\u094d\u0930 \u0905\u091a\u094d\u091b\u0940 \u091a\u0940\u091c\u093c \u0928\u0939\u0940\u0902 \u0939\u0948\u0964<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169967\/nutrients\">40<\/a>][<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170393\/nutrients\">41<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u2013 \u091a\u0941\u0915\u0902\u0926\u0930 \u0915\u0947 \u0905\u0935\u093f\u0936\u094d\u0935\u0938\u0928\u0940\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d (Also \u2013 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/beetroot-chukandar-nutrition-benefits-side-effects-and-recipes\/\">Incredible health benefits of beetroot<\/a>)<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u0940 \u092c\u093e\u0924 \u0915\u0930\u0947\u0902 \u0924\u094b \u092c\u094d\u0930\u094b\u0915\u0932\u0940 \u0936\u093e\u0928\u0926\u093e\u0930 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u092e\u0947\u0902 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 65 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u092f\u0939 \u0939\u092e\u093e\u0930\u0940 \u0926\u0948\u0928\u093f\u0915 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u093e \u0932\u0917\u092d\u0917 100% \u0939\u0948\u0964 \u092b\u093e\u0907\u092c\u0930, \u092b\u094b\u0932\u0947\u091f, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947, \u0906\u0926\u093f, \u092f\u0947 \u0938\u092d\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0907\u0938\u0915\u0947 \u0938\u093e\u0925 \u0906\u0924\u0947 \u0939\u0948\u0902\u0964<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169967\/nutrients\">42<\/a>]<\/sup><\/p>\n\n\n\n<p>\u092f\u0939 \u092d\u0940 \u092a\u0922\u093c\u0947\u0902 \u2013 \u092c\u094d\u0930\u094b\u0915\u0932\u0940 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d\u094b\u0902 \u092a\u0930 \u0938\u0902\u092a\u0942\u0930\u094d\u0923 \u092e\u093e\u0930\u094d\u0917\u0926\u0930\u094d\u0936\u093f\u0915\u093e (Also read \u2013 <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/broccoli-health-benefits\/\">Complete guide on broccoli health benefits<\/a>)<\/p>\n\n\n\n<p>\u092f\u0926\u093f \u0906\u092a \u092c\u094d\u0930\u094b\u0915\u0932\u0940 \u0915\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0907\u0938\u0915\u0947 \u092a\u0930\u093f\u0935\u093e\u0930 \u0915\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0938\u0926\u0938\u094d\u092f \u0915\u094b \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091a\u0941\u0928 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939\u093e\u0901 \u0915\u0941\u091b \u0909\u0926\u093e\u0939\u0930\u0923 \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902: \u0917\u094b\u092d\u0940, \u092c\u094d\u0930\u0938\u0947\u0932\u094d\u0938 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938, \u0915\u0947\u0932, \u0906\u0926\u093f\u0964<\/p>\n\n\n\n<p>\u092c\u094d\u0930\u0938\u0947\u0932\u094d\u0938 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938 \u0906\u092a\u0915\u094b \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e 1.4 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0926\u0947\u0902\u0917\u0947\u0964<\/p>\n\n\n\n<p>\u0917\u093e\u091c\u0930 \u0906\u092a\u0915\u094b \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092d\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u0932\u0917\u092d\u0917 33 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e, 320 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e, 12 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 5.9 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940\u0964<\/p>\n\n\n\n<p>\u091c\u092c\u0915\u093f \u091a\u0941\u0915\u0902\u0926\u0930 \u0906\u092a\u0915\u094b 23 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, 40 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092b\u0949\u0938\u094d\u092b\u094b\u0930\u0938, 325 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0914\u0930 4.9 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<sup>[<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170393\/nutrients\">43<\/a>][<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169145\/nutrients\">44<\/a>]<\/sup><\/p>\n\n\n\n<p>\u0907\u0928 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u0938\u0932\u093e\u0926 \u092f\u093e \u092d\u0941\u0928\u0940 \u0939\u0941\u0908 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092c\u0938 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092a\u0915\u093e\u0928\u0947 \u0914\u0930 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0916\u093e\u0928\u0947 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964 \u092c\u094d\u0930\u094b\u0915\u0932\u0940 \u0914\u0930 \u091a\u0941\u0915\u0902\u0926\u0930 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 K \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0947 \u0915\u093e\u0930\u0923 \u0930\u0915\u094d\u0924 \u0915\u094b \u092a\u0924\u0932\u093e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0940 \u0926\u0935\u093e\u090f\u0901 \u0932\u0947\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u094b \u092a\u0939\u0932\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%AC%E0%A5%8B%E0%A4%A8%E0%A4%B8_%E0%A4%AB%E0%A5%8B%E0%A4%B0%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%AB%E0%A4%BE%E0%A4%87%E0%A4%A1_%E0%A4%96%E0%A4%BE%E0%A4%A6%E0%A5%8D%E0%A4%AF_%E0%A4%AA%E0%A4%A6%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%A5\"><\/span><strong>\u092c\u094b\u0928\u0938: \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0915\u092d\u0940-\u0915\u092d\u0940, \u091c\u092c \u0938\u094d\u0930\u094b\u0924 \u0938\u0940\u092e\u093f\u0924 \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u091c\u093c\u0930\u0942\u0930\u0924\u0947\u0902 \u092c\u0939\u0941\u0924 \u092c\u0922\u093c \u091c\u093e\u0924\u0940 \u0939\u0948\u0902, \u0924\u094b \u091c\u0940\u0935\u0928 \u0939\u092e\u0947\u0902 \u0938\u092a\u094d\u0932\u0940\u092e\u0947\u0902\u091f\u094d\u0938 \u0932\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0939\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u0917\u0930 \u0906\u092a\u0915\u0940 \u0930\u094b\u091c\u093c\u093e\u0928\u093e \u0915\u0940 \u0906\u092f\u0930\u0928 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u092a\u0942\u0930\u0940 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0924\u094b \u0906\u092a\u0915\u094b \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\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 \u0915\u094b \u091c\u093c\u0930\u0942\u0930\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u092e\u093f\u0932\u093e\u0915\u0930 \u092c\u0928\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u092c\u093e\u091c\u093c\u093e\u0930 \u0915\u0940 \u0905\u0932\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u092a\u0930 \u0906\u092f\u0930\u0928, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0906\u0926\u093f \u0938\u0947 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c \u092a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u0941\u091b \u0909\u0926\u093e\u0939\u0930\u0923\u094b\u0902 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928-\u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u092c\u094d\u0930\u0947\u0915\u092b\u093c\u093e\u0938\u094d\u091f \u0905\u0928\u093e\u091c, \u092a\u093e\u0938\u094d\u0924\u093e, \u091f\u094b\u092b\u0942, \u0913\u091f\u094d\u0938 \u0906\u0926\u093f \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%86%E0%A4%AA_%E0%A4%B6%E0%A4%B0%E0%A5%80%E0%A4%B0_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%86%E0%A4%AF%E0%A4%B0%E0%A4%A8_%E0%A4%95%E0%A5%87_%E0%A4%85%E0%A4%B5%E0%A4%B6%E0%A5%8B%E0%A4%B7%E0%A4%A3_%E0%A4%95%E0%A5%8B_%E0%A4%95%E0%A5%88%E0%A4%B8%E0%A5%87_%E0%A4%AC%E0%A4%A2%E0%A4%BC%E0%A4%BE%E0%A4%A4%E0%A5%87_%E0%A4%B9%E0%A5%88%E0%A4%82\"><\/span><strong>\u0906\u092a \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u092e\u093e\u0928\u0935 \u0936\u0930\u0940\u0930 \u0905\u0932\u0917-\u0905\u0932\u0917 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u0905\u0932\u0917-\u0905\u0932\u0917 \u0926\u0930\u094b\u0902 \u092a\u0930 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0932\u093f\u090f \u0939\u092e\u0947\u0902 \u0909\u0928\u094d\u0939\u0947\u0902 \u0915\u0941\u091b \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0915\u0930 \u0909\u0928\u0915\u0940 \u0905\u0935\u0936\u094b\u0937\u0923 \u0926\u0930 \u092c\u0922\u093c\u093e\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>\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u0939\u092e\u093e\u0930\u093e \u0936\u0930\u0940\u0930 \u0915\u0930\u0915\u094d\u092f\u0942\u092e\u093f\u0928 (\u0939\u0932\u094d\u0926\u0940 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u093e \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092f\u094c\u0917\u093f\u0915) \u0915\u094b \u0915\u092e \u0926\u0930 \u092a\u0930 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u0932\u094d\u0926\u0940 \u0915\u094b \u0915\u093e\u0932\u0940 \u092e\u093f\u0930\u094d\u091a \u0915\u0947 \u0938\u093e\u0925 \u0932\u0947\u0928\u0947 \u0938\u0947 \u0907\u0938\u0915\u0940 \u0905\u0935\u0936\u094b\u0937\u0923 \u0926\u0930 2,000% \u0924\u0915 \u092c\u0922\u093c \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0940 \u0924\u0930\u0939, \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u092f\u0930\u0928 \u0915\u094b \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u091c\u092c \u092f\u0939 \u0928\u0949\u0928-\u0939\u0940\u092e \u0906\u092f\u0930\u0928 (\u092a\u094c\u0927\u0947-\u0906\u0927\u093e\u0930\u093f\u0924 \u0906\u092f\u0930\u0928) \u0939\u094b\u0964<\/p>\n\n\n\n<p>\u0926\u0942\u0938\u0930\u0947 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u093e \u0906\u092f\u0930\u0928 \u0939\u0940\u092e \u0906\u092f\u0930\u0928 \u0939\u0948, \u091c\u094b \u0915\u0947\u0935\u0932 \u091c\u093e\u0928\u0935\u0930\u094b\u0902 \u0915\u0947 \u092e\u093e\u0902\u0938 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0928\u0949\u0928-\u0939\u0940\u092e \u0906\u092f\u0930\u0928 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u0940 \u0926\u0930 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f<\/p>\n\n\n\n<p>\u0907\u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0932\u0947\u0902<\/p>\n\n\n\n<p>\u092d\u094b\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0914\u0930 \u092c\u093e\u0926 \u092e\u0947\u0902 \u091a\u093e\u092f \u0914\u0930 \u0915\u0949\u092b\u0940 \u0938\u0947 \u092c\u091a\u0947\u0902<\/p>\n\n\n\n<p>\u092d\u093f\u0917\u094b\u0928\u093e, \u0905\u0902\u0915\u0941\u0930\u093f\u0924 \u0915\u0930\u0928\u093e \u0914\u0930 \u0915\u093f\u0923\u094d\u0935\u0928 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948<\/p>\n\n\n\n<p>\u092b\u0932\u093f\u092f\u093e\u0902, \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u0906\u0926\u093f \u091c\u0948\u0938\u0947 \u0932\u093e\u0907\u0938\u093f\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092f\u0930\u0928 \u0915\u0940 \u0905\u0935\u0936\u094b\u0937\u0923 \u0926\u0930 \u092c\u0922\u093c \u091c\u093e\u0924\u0940 \u0939\u0948<sup>[<a href=\"https:\/\/www.cambridge.org\/core\/journals\/proceedings-of-the-nutrition-society\/article\/regulation-of-dietary-iron-bioavailability-by-vitamin-c-a-systematic-review-and-metaanalysis\/013552A920BF94D2BEFA94133AA6AB29\">45<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6165914\/\">46<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6261201\/\">47<\/a>][<a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/6\/609\/htm\">48<\/a>]<\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%95%E0%A4%BF%E0%A4%B8_%E0%A4%AB%E0%A4%B2_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%B8%E0%A4%AC%E0%A4%B8%E0%A5%87_%E0%A4%85%E0%A4%A7%E0%A4%BF%E0%A4%95_%E0%A4%86%E0%A4%AF%E0%A4%B0%E0%A4%A8_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A4%BE_%E0%A4%B9%E0%A5%88\"><\/span><strong>\u0915\u093f\u0938 \u092b\u0932 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0906\u092f\u0930\u0928 \u0939\u094b\u0924\u093e \u0939\u0948?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u0936\u0939\u0924\u0942\u0924 \u0914\u0930 \u0915\u093e\u0932\u0947 \u091c\u0948\u0924\u0942\u0928; \u0916\u0941\u092c\u093e\u0928\u0940, \u0915\u093f\u0936\u092e\u093f\u0936 \u0914\u0930 \u0906\u0932\u0942\u092c\u0941\u0916\u093e\u0930\u093e \u091c\u0948\u0938\u0947 \u0938\u0942\u0916\u0947 \u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u0905\u0927\u093f\u0915 \u0935\u093f\u0935\u093f\u0927 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u0947 \u0932\u093f\u090f, \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092b\u0932\u094b\u0902 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0909\u091a\u093f\u0924 \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A4%BE_%E0%A4%9F%E0%A4%AE%E0%A4%BE%E0%A4%9F%E0%A4%B0_%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%86%E0%A4%AF%E0%A4%B0%E0%A4%A8_%E0%A4%95%E0%A5%80_%E0%A4%AE%E0%A4%BE%E0%A4%A4%E0%A5%8D%E0%A4%B0%E0%A4%BE_%E0%A4%85%E0%A4%A7%E0%A4%BF%E0%A4%95_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A5%80_%E0%A4%B9%E0%A5%88\"><\/span><strong>\u0915\u094d\u092f\u093e \u091f\u092e\u093e\u091f\u0930 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u091f\u092e\u093e\u091f\u0930 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0905\u0927\u093f\u0915 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u092a\u0930 \u0935\u0947 \u0938\u092e\u0917\u094d\u0930 \u0906\u092f\u0930\u0928 \u0905\u0935\u0936\u094b\u0937\u0923 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0909\u0928\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0917\u0948\u0930-\u0939\u0940\u092e \u0906\u092f\u0930\u0928 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%A8%E0%A4%BF%E0%A4%9A%E0%A4%B2%E0%A4%BE_%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\u091a\u0932\u093e \u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0926\u0941\u0928\u093f\u092f\u093e \u092d\u0930 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u092e\u093e\u092e\u0932\u0947 \u092e\u0947\u0902 \u092d\u093e\u0930\u0924 \u0938\u092c\u0938\u0947 \u090a\u092a\u0930 \u0939\u0948\u0964<\/p>\n\n\n\n<p>53% \u092d\u093e\u0930\u0924\u0940\u092f \u092e\u0939\u093f\u0932\u093e\u090f\u0901 \u0905\u092a\u0928\u0940 \u0926\u0948\u0928\u093f\u0915 \u0906\u092f\u0930\u0928 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0935\u093f\u092b\u0932 \u0930\u0939\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0938\u0947 \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0914\u0930 \u0905\u0928\u094d\u092f \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0939\u093e\u0928\u093f \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092f\u0930\u0928 \u0939\u092e\u093e\u0930\u0940 \u091c\u0940\u0935\u0928 \u0936\u0915\u094d\u0924\u093f \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u092a\u0930\u093f\u0935\u0939\u0928 \u0938\u0947 \u0932\u0947\u0915\u0930 \u090a\u0930\u094d\u091c\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928, \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0914\u0930 \u0921\u0940\u090f\u0928\u090f \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923 \u0924\u0915, \u092f\u0939 \u0905\u092a\u0930\u093f\u0939\u093e\u0930\u094d\u092f \u0939\u0948\u0964 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0906\u092f\u0930\u0928 \u0915\u093e \u0938\u0947\u0935\u0928 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u093e\u0932\u0915, \u092b\u0932\u093f\u092f\u093e\u0901, \u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c, \u0915\u094d\u0935\u093f\u0928\u094b\u0906, \u092c\u094d\u0930\u094b\u0915\u0932\u0940, \u091f\u094b\u092b\u0942, \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f, \u0910\u092e\u093e\u0930\u0948\u0902\u0925, \u0913\u091f\u094d\u0938 \u0914\u0930 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 &#8211; \u092f\u0947 \u0938\u092d\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u092f\u0930\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0928\u094d\u0939\u0947\u0902 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u092f\u093e\u0926 \u0930\u0916\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0939\u0940 \u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0906\u092f\u0930\u0928 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0914\u0930 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u092d\u094b\u091c\u0928 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092f\u093e \u092c\u093e\u0926 \u092e\u0947\u0902 \u091a\u093e\u092f \u092f\u093e \u0915\u0949\u092b\u0940 \u0928 \u092a\u093f\u090f\u0901\u0964<\/p>\n\n\n\n<p>\u0906\u092f\u0930\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0907\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u093e\u090f\u0901, \u0914\u0930 \u0915\u094c\u0928 \u091c\u093e\u0928\u0924\u093e \u0939\u0948, \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a \u0906\u092f\u0930\u0928\u092e\u0948\u0928 \u0915\u0940 \u0924\u0930\u0939 \u0905\u091c\u0947\u092f \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0947\u0902 &#8211; \u092c\u0938 \u092e\u0947\u091f\u0932 \u0938\u0942\u091f \u0915\u0947 \u092c\u093f\u0928\u093e \u0914\u0930 \u092a\u093e\u0932\u0915 \u0938\u0947 \u092d\u0930\u0940 \u092a\u094d\u0932\u0947\u091f \u0915\u0947 \u0938\u093e\u0925!<\/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-1742807072754\"><strong class=\"schema-faq-question\">\u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0906\u092f\u0930\u0928 \u0935\u093e\u0932\u093e \u092d\u094b\u091c\u0928 \u0915\u094c\u0928 \u0938\u093e \u0939\u0948?<\/strong> <p class=\"schema-faq-answer\">\u0935\u0948\u0938\u0947 \u0924\u094b \u0915\u0908 \u0924\u0930\u0939 \u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u092f\u0930\u0928 \u0915\u0947 \u0938\u0947\u0935\u0928 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0932\u093e\u0932 \u092e\u093e\u0902\u0938, \u091c\u0948\u0938\u0947 \u0915\u093f \u092c\u0940\u092b\u093c \u0914\u0930 \u092d\u0947\u0921\u093c \u0915\u093e \u092e\u093e\u0902\u0938, \u0905\u0915\u094d\u0938\u0930 \u0939\u0940\u092e \u0906\u092f\u0930\u0928 \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0936\u0930\u0940\u0930 \u0926\u094d\u0935\u093e\u0930\u093e \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1742807304945\"><strong class=\"schema-faq-question\">\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092d\u094b\u091c\u0928 \u0938\u0947 \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0915\u093e \u0907\u0932\u093e\u091c \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902?<\/strong> <p class=\"schema-faq-answer\">\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0917\u0941\u0921\u093c, \u091f\u094b\u092b\u0942, \u092b\u0932\u093f\u092f\u093e\u0902, \u0926\u093e\u0932, \u092a\u093e\u0932\u0915 \u091c\u0948\u0938\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901, \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947, \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c \u0914\u0930 \u0928\u091f\u094d\u0938 \u091c\u0948\u0938\u0947 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964 \u0907\u0928\u094d\u0939\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0928\u0947 \u0938\u0947 \u0906\u092f\u0930\u0928 \u0915\u093e \u0905\u0935\u0936\u094b\u0937\u0923 \u092c\u0922\u093c\u0924\u093e \u0939\u0948\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1742807311599\"><strong class=\"schema-faq-question\">\u0915\u094c\u0928 \u0938\u0940 \u0926\u093e\u0932 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u0940 \u0939\u0948?<\/strong> <p class=\"schema-faq-answer\">\u0926\u093e\u0932\u094b\u0902 \u092e\u0947\u0902, \u0909\u0921\u093c\u0926 \u0915\u0940 \u0926\u093e\u0932 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u092a\u0947\u0915\u094d\u0937\u093e\u0915\u0943\u0924 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0906\u092f\u0930\u0928 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u093e \u090f\u0915 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0924\u0930\u0940\u0915\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092f\u093e \u0935\u0940\u0917\u0928 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1742807317577\"><strong class=\"schema-faq-question\">\u092e\u0948\u0902 \u0930\u094b\u091c\u093c\u093e\u0928\u093e 100% \u0906\u092f\u0930\u0928 \u0915\u0948\u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0942\u0901?<\/strong> <p class=\"schema-faq-answer\">\u0905\u092a\u0928\u0940 \u0926\u0948\u0928\u093f\u0915 \u0906\u092f\u0930\u0928 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b 100% \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u094b \u090f\u0915 \u0935\u093f\u0935\u093f\u0927 \u0906\u0939\u093e\u0930 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u093e \u0939\u094b\u0917\u093e \u091c\u093f\u0938\u092e\u0947\u0902 \u092e\u093e\u0902\u0938, \u092e\u091b\u0932\u0940, \u092e\u0941\u0930\u094d\u0917\u0940, \u092c\u0940\u0928\u094d\u0938, \u0926\u093e\u0932, \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u093e\u0917, \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u0914\u0930 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c \u091c\u0948\u0938\u0947 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0902\u0964 \u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u0906\u092f\u0930\u0928 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0928\u094d\u0939\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1742807323482\"><strong class=\"schema-faq-question\">\u0915\u094d\u092f\u093e \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948?<\/strong> <p class=\"schema-faq-answer\">\u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0905\u0927\u093f\u0915 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u0909\u0928\u092e\u0947\u0902 \u0925\u094b\u0921\u093c\u093e \u0906\u092f\u0930\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u092a\u0947\u0915\u094d\u0937\u093e\u0915\u0943\u0924 \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0905\u0927\u093f\u0915 \u0906\u092f\u0930\u0928 \u0938\u0947\u0935\u0928 \u0915\u0947 \u0932\u093f\u090f, \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0905\u0928\u094d\u092f \u092b\u0932, \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0914\u0930 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1742807329374\"><strong class=\"schema-faq-question\">\u0915\u094c\u0928 \u0938\u093e \u092b\u0932 \u0939\u0940\u092e\u094b\u0917\u094d\u0932\u094b\u092c\u093f\u0928 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948?<\/strong> <p class=\"schema-faq-answer\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092b\u0932, \u091c\u0948\u0938\u0947 \u0916\u091f\u094d\u091f\u0947 \u092b\u0932 (\u0938\u0902\u0924\u0930\u0947, \u0928\u0940\u0902\u092c\u0942, \u0905\u0902\u0917\u0942\u0930), \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u0914\u0930 \u0905\u092e\u0930\u0942\u0926, \u0939\u0940\u092e\u094b\u0917\u094d\u0932\u094b\u092c\u093f\u0928 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0947 \u092b\u0932 \u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u091c\u0948\u0938\u0947 \u091a\u0941\u0915\u0902\u0926\u0930, \u092a\u093e\u0932\u0915, \u0917\u093e\u091c\u0930, \u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 \u0906\u0926\u093f \u0938\u0947 \u0917\u0948\u0930-\u0939\u0940\u092e \u0906\u092f\u0930\u0928 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u0906\u0935\u0936\u094d\u092f\u0915 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0908 \u0915\u093e\u0930\u0915\u094b\u0902 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948 \u091c\u0948\u0938\u0947 \u0915\u093f \u0909\u092e\u094d\u0930, \u0932\u093f\u0902\u0917, \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092c\u0928\u093e\u0935\u091f, \u0906\u0926\u093f\u0964<\/p>\n","protected":false},"author":125,"featured_media":10702,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"ppma_author":[103,105],"class_list":["post-10701","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>\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 - Happytummy<\/title>\n<meta name=\"description\" content=\"\u0915\u094d\u092f\u093e \u0906\u092a \u092a\u094b\u0937\u0923 \u0938\u0947 \u0938\u092e\u091d\u094c\u0924\u093e \u0915\u093f\u090f \u092c\u093f\u0928\u093e \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u092e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092f\u0947 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u091c\u092e\u093e\u090f\u0901!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 - Happytummy\" \/>\n<meta property=\"og:description\" content=\"\u0915\u094d\u092f\u093e \u0906\u092a \u092a\u094b\u0937\u0923 \u0938\u0947 \u0938\u092e\u091d\u094c\u0924\u093e \u0915\u093f\u090f \u092c\u093f\u0928\u093e \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u092e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092f\u0947 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u091c\u092e\u093e\u090f\u0901!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/\" \/>\n<meta property=\"og:site_name\" content=\"Happytummy\" \/>\n<meta property=\"article:published_time\" content=\"2025-04-11T13:47:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-11T13:58:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Top-10-iron-rich-foods-for-Vegetarians-Hindi-\u2013-5-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"828\" \/>\n\t<meta property=\"og:image:height\" content=\"466\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jaishal, dr rashi gupta\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Shruti Jain\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/\"},\"author\":{\"name\":\"Shruti Jain\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/09bc5267f42ddf74fdc504a1735c94b2\"},\"headline\":\"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\",\"datePublished\":\"2025-04-11T13:47:55+00:00\",\"dateModified\":\"2025-04-11T13:58:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/\"},\"wordCount\":274,\"image\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Top-10-iron-rich-foods-for-Vegetarians-Hindi-\u2013-5-1.png\",\"articleSection\":[\"Hindi\"],\"inLanguage\":\"en-US\"},{\"@type\":[\"WebPage\",\"FAQPage\"],\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/\",\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/\",\"name\":\"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 - Happytummy\",\"isPartOf\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Top-10-iron-rich-foods-for-Vegetarians-Hindi-\u2013-5-1.png\",\"datePublished\":\"2025-04-11T13:47:55+00:00\",\"dateModified\":\"2025-04-11T13:58:21+00:00\",\"author\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/09bc5267f42ddf74fdc504a1735c94b2\"},\"description\":\"\u0915\u094d\u092f\u093e \u0906\u092a \u092a\u094b\u0937\u0923 \u0938\u0947 \u0938\u092e\u091d\u094c\u0924\u093e \u0915\u093f\u090f \u092c\u093f\u0928\u093e \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u092e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092f\u0947 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u091c\u092e\u093e\u090f\u0901!\",\"breadcrumb\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#breadcrumb\"},\"mainEntity\":[{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807072754\"},{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807304945\"},{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807311599\"},{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807317577\"},{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807323482\"},{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807329374\"}],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#primaryimage\",\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Top-10-iron-rich-foods-for-Vegetarians-Hindi-\u2013-5-1.png\",\"contentUrl\":\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Top-10-iron-rich-foods-for-Vegetarians-Hindi-\u2013-5-1.png\",\"width\":828,\"height\":466,\"caption\":\"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/happytummy.aashirvaad.com\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#website\",\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/\",\"name\":\"Happytummy\",\"description\":\"HappyTummy\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/happytummy.aashirvaad.com\/en\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/09bc5267f42ddf74fdc504a1735c94b2\",\"name\":\"Shruti Jain\",\"pronouns\":\"She\/Her\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/image\/de4d7e00e80816508b1401f25a970208\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/8ef7e10049de4baa461b1e358e36305d00c493180dbf148f43b93e764363b12e?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/8ef7e10049de4baa461b1e358e36305d00c493180dbf148f43b93e764363b12e?s=96&d=mm&r=g\",\"caption\":\"Shruti Jain\"},\"description\":\"Shruti Jain, a research writer, and blogger love to write about health and nutrition. Her unique insights are inspired by her motivation to learn the nuances of healthcare and apply an innovative approach to using home remedies for better health and well-being. Besides health, Shruti is passionate about writing on spirituality, parenting, business, lifestyle, and other aspects that trickle down to touch human lives in\u00a0various\u00a0ways.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/shruti-j-11a55357\/\"],\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/author\/shruti\/\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807072754\",\"position\":1,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807072754\",\"name\":\"\u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0906\u092f\u0930\u0928 \u0935\u093e\u0932\u093e \u092d\u094b\u091c\u0928 \u0915\u094c\u0928 \u0938\u093e \u0939\u0948?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0935\u0948\u0938\u0947 \u0924\u094b \u0915\u0908 \u0924\u0930\u0939 \u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u092f\u0930\u0928 \u0915\u0947 \u0938\u0947\u0935\u0928 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0932\u093e\u0932 \u092e\u093e\u0902\u0938, \u091c\u0948\u0938\u0947 \u0915\u093f \u092c\u0940\u092b\u093c \u0914\u0930 \u092d\u0947\u0921\u093c \u0915\u093e \u092e\u093e\u0902\u0938, \u0905\u0915\u094d\u0938\u0930 \u0939\u0940\u092e \u0906\u092f\u0930\u0928 \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0936\u0930\u0940\u0930 \u0926\u094d\u0935\u093e\u0930\u093e \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807304945\",\"position\":2,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807304945\",\"name\":\"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092d\u094b\u091c\u0928 \u0938\u0947 \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0915\u093e \u0907\u0932\u093e\u091c \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0917\u0941\u0921\u093c, \u091f\u094b\u092b\u0942, \u092b\u0932\u093f\u092f\u093e\u0902, \u0926\u093e\u0932, \u092a\u093e\u0932\u0915 \u091c\u0948\u0938\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901, \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947, \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c \u0914\u0930 \u0928\u091f\u094d\u0938 \u091c\u0948\u0938\u0947 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964 \u0907\u0928\u094d\u0939\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0928\u0947 \u0938\u0947 \u0906\u092f\u0930\u0928 \u0915\u093e \u0905\u0935\u0936\u094b\u0937\u0923 \u092c\u0922\u093c\u0924\u093e \u0939\u0948\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807311599\",\"position\":3,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807311599\",\"name\":\"\u0915\u094c\u0928 \u0938\u0940 \u0926\u093e\u0932 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u0940 \u0939\u0948?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0926\u093e\u0932\u094b\u0902 \u092e\u0947\u0902, \u0909\u0921\u093c\u0926 \u0915\u0940 \u0926\u093e\u0932 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u092a\u0947\u0915\u094d\u0937\u093e\u0915\u0943\u0924 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0906\u092f\u0930\u0928 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u093e \u090f\u0915 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0924\u0930\u0940\u0915\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092f\u093e \u0935\u0940\u0917\u0928 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807317577\",\"position\":4,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807317577\",\"name\":\"\u092e\u0948\u0902 \u0930\u094b\u091c\u093c\u093e\u0928\u093e 100% \u0906\u092f\u0930\u0928 \u0915\u0948\u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0942\u0901?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0905\u092a\u0928\u0940 \u0926\u0948\u0928\u093f\u0915 \u0906\u092f\u0930\u0928 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b 100% \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u094b \u090f\u0915 \u0935\u093f\u0935\u093f\u0927 \u0906\u0939\u093e\u0930 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u093e \u0939\u094b\u0917\u093e \u091c\u093f\u0938\u092e\u0947\u0902 \u092e\u093e\u0902\u0938, \u092e\u091b\u0932\u0940, \u092e\u0941\u0930\u094d\u0917\u0940, \u092c\u0940\u0928\u094d\u0938, \u0926\u093e\u0932, \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u093e\u0917, \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u0914\u0930 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c \u091c\u0948\u0938\u0947 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0902\u0964 \u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u0906\u092f\u0930\u0928 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0928\u094d\u0939\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807323482\",\"position\":5,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807323482\",\"name\":\"\u0915\u094d\u092f\u093e \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0905\u0927\u093f\u0915 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u0909\u0928\u092e\u0947\u0902 \u0925\u094b\u0921\u093c\u093e \u0906\u092f\u0930\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u092a\u0947\u0915\u094d\u0937\u093e\u0915\u0943\u0924 \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0905\u0927\u093f\u0915 \u0906\u092f\u0930\u0928 \u0938\u0947\u0935\u0928 \u0915\u0947 \u0932\u093f\u090f, \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0905\u0928\u094d\u092f \u092b\u0932, \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0914\u0930 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807329374\",\"position\":6,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807329374\",\"name\":\"\u0915\u094c\u0928 \u0938\u093e \u092b\u0932 \u0939\u0940\u092e\u094b\u0917\u094d\u0932\u094b\u092c\u093f\u0928 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092b\u0932, \u091c\u0948\u0938\u0947 \u0916\u091f\u094d\u091f\u0947 \u092b\u0932 (\u0938\u0902\u0924\u0930\u0947, \u0928\u0940\u0902\u092c\u0942, \u0905\u0902\u0917\u0942\u0930), \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u0914\u0930 \u0905\u092e\u0930\u0942\u0926, \u0939\u0940\u092e\u094b\u0917\u094d\u0932\u094b\u092c\u093f\u0928 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0947 \u092b\u0932 \u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u091c\u0948\u0938\u0947 \u091a\u0941\u0915\u0902\u0926\u0930, \u092a\u093e\u0932\u0915, \u0917\u093e\u091c\u0930, \u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 \u0906\u0926\u093f \u0938\u0947 \u0917\u0948\u0930-\u0939\u0940\u092e \u0906\u092f\u0930\u0928 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 - Happytummy","description":"\u0915\u094d\u092f\u093e \u0906\u092a \u092a\u094b\u0937\u0923 \u0938\u0947 \u0938\u092e\u091d\u094c\u0924\u093e \u0915\u093f\u090f \u092c\u093f\u0928\u093e \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u092e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092f\u0947 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u091c\u092e\u093e\u090f\u0901!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/","og_locale":"en_US","og_type":"article","og_title":"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 - Happytummy","og_description":"\u0915\u094d\u092f\u093e \u0906\u092a \u092a\u094b\u0937\u0923 \u0938\u0947 \u0938\u092e\u091d\u094c\u0924\u093e \u0915\u093f\u090f \u092c\u093f\u0928\u093e \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u092e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092f\u0947 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u091c\u092e\u093e\u090f\u0901!","og_url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/","og_site_name":"Happytummy","article_published_time":"2025-04-11T13:47:55+00:00","article_modified_time":"2025-04-11T13:58:21+00:00","og_image":[{"width":828,"height":466,"url":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Top-10-iron-rich-foods-for-Vegetarians-Hindi-\u2013-5-1.png","type":"image\/png"}],"author":"Jaishal, dr rashi gupta","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Shruti Jain","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#article","isPartOf":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/"},"author":{"name":"Shruti Jain","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/09bc5267f42ddf74fdc504a1735c94b2"},"headline":"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925","datePublished":"2025-04-11T13:47:55+00:00","dateModified":"2025-04-11T13:58:21+00:00","mainEntityOfPage":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/"},"wordCount":274,"image":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#primaryimage"},"thumbnailUrl":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Top-10-iron-rich-foods-for-Vegetarians-Hindi-\u2013-5-1.png","articleSection":["Hindi"],"inLanguage":"en-US"},{"@type":["WebPage","FAQPage"],"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/","url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/","name":"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 - Happytummy","isPartOf":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#primaryimage"},"image":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#primaryimage"},"thumbnailUrl":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Top-10-iron-rich-foods-for-Vegetarians-Hindi-\u2013-5-1.png","datePublished":"2025-04-11T13:47:55+00:00","dateModified":"2025-04-11T13:58:21+00:00","author":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/09bc5267f42ddf74fdc504a1735c94b2"},"description":"\u0915\u094d\u092f\u093e \u0906\u092a \u092a\u094b\u0937\u0923 \u0938\u0947 \u0938\u092e\u091d\u094c\u0924\u093e \u0915\u093f\u090f \u092c\u093f\u0928\u093e \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u092e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092f\u0947 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u091c\u092e\u093e\u090f\u0901!","breadcrumb":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#breadcrumb"},"mainEntity":[{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807072754"},{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807304945"},{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807311599"},{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807317577"},{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807323482"},{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807329374"}],"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#primaryimage","url":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Top-10-iron-rich-foods-for-Vegetarians-Hindi-\u2013-5-1.png","contentUrl":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/03\/Top-10-iron-rich-foods-for-Vegetarians-Hindi-\u2013-5-1.png","width":828,"height":466,"caption":"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925"},{"@type":"BreadcrumbList","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/happytummy.aashirvaad.com\/en\/"},{"@type":"ListItem","position":2,"name":"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925"}]},{"@type":"WebSite","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#website","url":"https:\/\/happytummy.aashirvaad.com\/en\/","name":"Happytummy","description":"HappyTummy","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/happytummy.aashirvaad.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/09bc5267f42ddf74fdc504a1735c94b2","name":"Shruti Jain","pronouns":"She\/Her","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/image\/de4d7e00e80816508b1401f25a970208","url":"https:\/\/secure.gravatar.com\/avatar\/8ef7e10049de4baa461b1e358e36305d00c493180dbf148f43b93e764363b12e?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/8ef7e10049de4baa461b1e358e36305d00c493180dbf148f43b93e764363b12e?s=96&d=mm&r=g","caption":"Shruti Jain"},"description":"Shruti Jain, a research writer, and blogger love to write about health and nutrition. Her unique insights are inspired by her motivation to learn the nuances of healthcare and apply an innovative approach to using home remedies for better health and well-being. Besides health, Shruti is passionate about writing on spirituality, parenting, business, lifestyle, and other aspects that trickle down to touch human lives in\u00a0various\u00a0ways.","sameAs":["https:\/\/www.linkedin.com\/in\/shruti-j-11a55357\/"],"url":"https:\/\/happytummy.aashirvaad.com\/en\/author\/shruti\/"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807072754","position":1,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807072754","name":"\u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0906\u092f\u0930\u0928 \u0935\u093e\u0932\u093e \u092d\u094b\u091c\u0928 \u0915\u094c\u0928 \u0938\u093e \u0939\u0948?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u0935\u0948\u0938\u0947 \u0924\u094b \u0915\u0908 \u0924\u0930\u0939 \u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u092f\u0930\u0928 \u0915\u0947 \u0938\u0947\u0935\u0928 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0932\u093e\u0932 \u092e\u093e\u0902\u0938, \u091c\u0948\u0938\u0947 \u0915\u093f \u092c\u0940\u092b\u093c \u0914\u0930 \u092d\u0947\u0921\u093c \u0915\u093e \u092e\u093e\u0902\u0938, \u0905\u0915\u094d\u0938\u0930 \u0939\u0940\u092e \u0906\u092f\u0930\u0928 \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0936\u0930\u0940\u0930 \u0926\u094d\u0935\u093e\u0930\u093e \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807304945","position":2,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807304945","name":"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092d\u094b\u091c\u0928 \u0938\u0947 \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0915\u093e \u0907\u0932\u093e\u091c \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0917\u0941\u0921\u093c, \u091f\u094b\u092b\u0942, \u092b\u0932\u093f\u092f\u093e\u0902, \u0926\u093e\u0932, \u092a\u093e\u0932\u0915 \u091c\u0948\u0938\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901, \u092e\u094b\u0930\u093f\u0902\u0917\u093e \u0915\u0947 \u092a\u0924\u094d\u0924\u0947, \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c \u0914\u0930 \u0928\u091f\u094d\u0938 \u091c\u0948\u0938\u0947 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964 \u0907\u0928\u094d\u0939\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0928\u0947 \u0938\u0947 \u0906\u092f\u0930\u0928 \u0915\u093e \u0905\u0935\u0936\u094b\u0937\u0923 \u092c\u0922\u093c\u0924\u093e \u0939\u0948\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807311599","position":3,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807311599","name":"\u0915\u094c\u0928 \u0938\u0940 \u0926\u093e\u0932 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u0940 \u0939\u0948?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u0926\u093e\u0932\u094b\u0902 \u092e\u0947\u0902, \u0909\u0921\u093c\u0926 \u0915\u0940 \u0926\u093e\u0932 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u092a\u0947\u0915\u094d\u0937\u093e\u0915\u0943\u0924 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0906\u092f\u0930\u0928 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u093e \u090f\u0915 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0924\u0930\u0940\u0915\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092f\u093e \u0935\u0940\u0917\u0928 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807317577","position":4,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807317577","name":"\u092e\u0948\u0902 \u0930\u094b\u091c\u093c\u093e\u0928\u093e 100% \u0906\u092f\u0930\u0928 \u0915\u0948\u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0942\u0901?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u0905\u092a\u0928\u0940 \u0926\u0948\u0928\u093f\u0915 \u0906\u092f\u0930\u0928 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b 100% \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u094b \u090f\u0915 \u0935\u093f\u0935\u093f\u0927 \u0906\u0939\u093e\u0930 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u093e \u0939\u094b\u0917\u093e \u091c\u093f\u0938\u092e\u0947\u0902 \u092e\u093e\u0902\u0938, \u092e\u091b\u0932\u0940, \u092e\u0941\u0930\u094d\u0917\u0940, \u092c\u0940\u0928\u094d\u0938, \u0926\u093e\u0932, \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u093e\u0917, \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u0914\u0930 \u092b\u094b\u0930\u094d\u091f\u093f\u092b\u093e\u0907\u0921 \u0905\u0928\u093e\u091c \u091c\u0948\u0938\u0947 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0902\u0964 \u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u0906\u092f\u0930\u0928 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0928\u094d\u0939\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807323482","position":5,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807323482","name":"\u0915\u094d\u092f\u093e \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0905\u0927\u093f\u0915 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u0909\u0928\u092e\u0947\u0902 \u0925\u094b\u0921\u093c\u093e \u0906\u092f\u0930\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u092a\u0947\u0915\u094d\u0937\u093e\u0915\u0943\u0924 \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0905\u0927\u093f\u0915 \u0906\u092f\u0930\u0928 \u0938\u0947\u0935\u0928 \u0915\u0947 \u0932\u093f\u090f, \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0905\u0928\u094d\u092f \u092b\u0932, \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0914\u0930 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807329374","position":6,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/iron-rich-khane-ke-padarth-for-vegetarians-in-hindi\/#faq-question-1742807329374","name":"\u0915\u094c\u0928 \u0938\u093e \u092b\u0932 \u0939\u0940\u092e\u094b\u0917\u094d\u0932\u094b\u092c\u093f\u0928 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092b\u0932, \u091c\u0948\u0938\u0947 \u0916\u091f\u094d\u091f\u0947 \u092b\u0932 (\u0938\u0902\u0924\u0930\u0947, \u0928\u0940\u0902\u092c\u0942, \u0905\u0902\u0917\u0942\u0930), \u0938\u094d\u091f\u094d\u0930\u0949\u092c\u0947\u0930\u0940 \u0914\u0930 \u0905\u092e\u0930\u0942\u0926, \u0939\u0940\u092e\u094b\u0917\u094d\u0932\u094b\u092c\u093f\u0928 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0947 \u092b\u0932 \u092a\u094c\u0927\u0947 \u0906\u0927\u093e\u0930\u093f\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u091c\u0948\u0938\u0947 \u091a\u0941\u0915\u0902\u0926\u0930, \u092a\u093e\u0932\u0915, \u0917\u093e\u091c\u0930, \u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 \u0906\u0926\u093f \u0938\u0947 \u0917\u0948\u0930-\u0939\u0940\u092e \u0906\u092f\u0930\u0928 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964","inLanguage":"en-US"},"inLanguage":"en-US"}]}},"authors":[{"term_id":105,"user_id":122,"is_guest":0,"slug":null,"display_name":"Jaishal","avatar_url":"https:\/\/secure.gravatar.com\/avatar\/8ef7e10049de4baa461b1e358e36305d00c493180dbf148f43b93e764363b12e?s=96&d=mm&r=g","0":null,"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""},{"term_id":103,"user_id":121,"is_guest":0,"slug":"dr-rashi-gupta","display_name":"dr rashi gupta","avatar_url":"https:\/\/secure.gravatar.com\/avatar\/340ceaae418f7b56a327fcc8754436bab9b06b3e1943e9527c00b9bf0d1b6d63?s=96&d=mm&r=g","0":null,"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""}],"_links":{"self":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/10701","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/users\/125"}],"replies":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/comments?post=10701"}],"version-history":[{"count":2,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/10701\/revisions"}],"predecessor-version":[{"id":10772,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/10701\/revisions\/10772"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/media\/10702"}],"wp:attachment":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/media?parent=10701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/categories?post=10701"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/tags?post=10701"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/ppma_author?post=10701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}