{"id":10994,"date":"2025-06-11T18:06:31","date_gmt":"2025-06-11T18:06:31","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=10994"},"modified":"2026-03-26T09:58:56","modified_gmt":"2026-03-26T09:58:56","slug":"magnesium-yukt-khadya-padarth-in-hindi","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/magnesium-yukt-khadya-padarth-in-hindi\/","title":{"rendered":"\u092c\u0947\u0939\u0924\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f 11 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \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-69edcd8e133ec\" 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-69edcd8e133ec\" 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\/magnesium-yukt-khadya-padarth-in-hindi\/#%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A5%8B%E0%A4%82_%E0%A4%9C%E0%A4%BC%E0%A4%B0%E0%A5%82%E0%A4%B0%E0%A5%80_%E0%A4%B9%E0%A5%88\" >\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u094d\u092f\u094b\u0902 \u091c\u093c\u0930\u0942\u0930\u0940 \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\/magnesium-yukt-khadya-padarth-in-hindi\/#11_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%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_%E0%A4%9C%E0%A5%8B_%E0%A4%86%E0%A4%AA%E0%A4%95%E0%A5%8B_%E0%A4%96%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%9A%E0%A4%BE%E0%A4%B9%E0%A4%BF%E0%A4%8F\" >11 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u091c\u094b \u0906\u092a\u0915\u094b \u0916\u093e\u0928\u0947 \u091a\u093e\u0939\u093f\u090f<\/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\/magnesium-yukt-khadya-padarth-in-hindi\/#1_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%A8%E0%A4%9F%E0%A5%8D%E0%A4%B8_Nuts\" >#1 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0928\u091f\u094d\u0938 (Nuts)<\/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\/magnesium-yukt-khadya-padarth-in-hindi\/#2_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%8F%E0%A4%B5%E0%A5%8B%E0%A4%95%E0%A4%BE%E0%A4%A1%E0%A5%8B_Avocado\" >#2 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u090f\u0935\u094b\u0915\u093e\u0921\u094b (Avocado)<\/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\/magnesium-yukt-khadya-padarth-in-hindi\/#3_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%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\" >#3 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \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-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/magnesium-yukt-khadya-padarth-in-hindi\/#4_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%AC%E0%A5%80%E0%A4%9C_Seeds\" >#4 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u092c\u0940\u091c (Seeds)<\/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\/magnesium-yukt-khadya-padarth-in-hindi\/#5_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%95%E0%A5%87%E0%A4%B2%E0%A5%87_%E0%A4%95%E0%A5%87%E0%A4%B2%E0%A5%87_Bananas\" >#5 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0915\u0947\u0932\u0947 \u0915\u0947\u0932\u0947 (Bananas)<\/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\/magnesium-yukt-khadya-padarth-in-hindi\/#6_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%9F%E0%A5%8B%E0%A4%AB%E0%A5%82_Tofu\" >#6 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \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-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/magnesium-yukt-khadya-padarth-in-hindi\/#7_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%AB%E0%A4%B2%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%82_Legumes\" >#7 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u092b\u0932\u093f\u092f\u093e\u0902 (Legumes)<\/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\/magnesium-yukt-khadya-padarth-in-hindi\/#8_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%B8%E0%A4%BE%E0%A4%AC%E0%A5%81%E0%A4%A4_%E0%A4%85%E0%A4%A8%E0%A4%BE%E0%A4%9C_Whole_grains\" >#8 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c (Whole grains)<\/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\/magnesium-yukt-khadya-padarth-in-hindi\/#9_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87%E0%A4%A6%E0%A4%BE%E0%A4%B0_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81_Leafy_greens\" >#9 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 (Leafy greens)<\/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\/magnesium-yukt-khadya-padarth-in-hindi\/#10_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%96%E0%A4%9C%E0%A5%82%E0%A4%B0_Dates\" >#10 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0916\u091c\u0942\u0930 (Dates)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/magnesium-yukt-khadya-padarth-in-hindi\/#11_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%A6%E0%A4%B9%E0%A5%80\" >#11 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0926\u0939\u0940<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/magnesium-yukt-khadya-padarth-in-hindi\/#%E0%A4%85%E0%A4%A8%E0%A5%81%E0%A4%B6%E0%A4%82%E0%A4%B8%E0%A4%BF%E0%A4%A4_%E0%A4%A6%E0%A5%88%E0%A4%A8%E0%A4%BF%E0%A4%95_%E0%A4%B8%E0%A5%87%E0%A4%B5%E0%A4%A8\" >\u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u0938\u0947\u0935\u0928<\/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\/magnesium-yukt-khadya-padarth-in-hindi\/#%E0%A4%A8%E0%A4%BF%E0%A4%9A%E0%A4%B2%E0%A4%BE_%E0%A4%AC%E0%A4%BF%E0%A4%82%E0%A4%A6%E0%A5%81\" >\u0928\u093f\u091a\u0932\u093e \u092c\u093f\u0902\u0926\u0941<\/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\/magnesium-yukt-khadya-padarth-in-hindi\/#%E0%A4%85%E0%A4%95%E0%A5%8D%E0%A4%B8%E0%A4%B0_%E0%A4%AA%E0%A5%82%E0%A4%9B%E0%A5%87_%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%B5%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%B6%E0%A5%8D%E0%A4%A8\" >\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e \u0914\u0930 \u0938\u094b\u0921\u093f\u092f\u092e \u0915\u0947 \u092c\u093e\u0926 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092e\u093e\u0928\u0935 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u091a\u094c\u0925\u093e \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u093e \u0916\u0928\u093f\u091c \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0908 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930 600 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u090f\u0902\u091c\u093e\u0907\u092e \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938\u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<a href=\"https:\/\/www.researchgate.net\/publication\/306006964_Magnesium_A_Mineral_Essential_for_Health_Yet_Generally_Underestimated_or_Even_Ignored\"><sup>[1]<\/sup><\/a><\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0905\u092c \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0926\u0947\u0916\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0907\u0938\u0915\u0947 \u092a\u0930\u093f\u0923\u093e\u092e\u0938\u094d\u0935\u0930\u0942\u092a \u0925\u0915\u093e\u0928, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0910\u0902\u0920\u0928 \u0914\u0930 \u091a\u093f\u0921\u093c\u091a\u093f\u0921\u093c\u093e\u092a\u0928 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u094c\u092d\u093e\u0917\u094d\u092f \u0938\u0947, \u0905\u092a\u0928\u0947 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u0938\u0947\u0935\u0928 \u092c\u0922\u093c\u093e\u0928\u093e \u092c\u0939\u0941\u0924 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0938\u0939\u0940 \u0924\u0930\u0939 \u0915\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0915\u0947 \u0910\u0938\u093e \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u0917\u0930 \u0906\u092a \u0905\u092a\u0928\u0947 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u0938\u0947\u0935\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0930\u0941\u091a\u093f \u0930\u0916\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0938\u0939\u0940 \u091c\u0917\u0939 \u092a\u0930 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939\u093e\u0901 \u0917\u094d\u092f\u093e\u0930\u0939 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948\u0902 \u091c\u093f\u0928\u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0939\u0930 \u0928\u093f\u0935\u093e\u0932\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0924\u093e \u0939\u0948!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A5%8B%E0%A4%82_%E0%A4%9C%E0%A4%BC%E0%A4%B0%E0%A5%82%E0%A4%B0%E0%A5%80_%E0%A4%B9%E0%A5%88\"><\/span><strong>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u094d\u092f\u094b\u0902 \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u090f\u0915 \u091c\u093c\u0930\u0942\u0930\u0940 \u0916\u0928\u093f\u091c \u0939\u0948 \u091c\u094b \u0938\u0948\u0915\u0921\u093c\u094b\u0902 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939, \u091c\u094b \u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0906\u092a\u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0914\u0930 \u0917\u0948\u0930-\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0928\u0930\u092e \u090a\u0924\u0915\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0928\u093f\u092e\u094d\u0928 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948:<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5926493\/\"><sup>[2]<\/sup><\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0915\u093e\u0930\u094d\u092f<\/li>\n\n\n\n<li>\u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923<\/li>\n\n\n\n<li>\u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0935\u093f\u0928\u093f\u092f\u092e\u0928<\/li>\n\n\n\n<li>\u090a\u0930\u094d\u091c\u093e \u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923<\/li>\n\n\n\n<li>\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u093e \u0918\u0928\u0924\u094d\u0935<\/li>\n\n\n\n<li>\u0921\u0940\u090f\u0928\u090f \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924<\/li>\n<\/ul>\n\n\n\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u094b \u0917\u094d\u0932\u0942\u0915\u094b\u091c \u0939\u094b\u092e\u093f\u092f\u094b\u0938\u094d\u091f\u0947\u0938\u093f\u0938 (homeostasis) \u0914\u0930 \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u0947 \u0939\u0941\u090f \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6470576\/\"><sup>[3]<\/sup><\/a>&nbsp;<\/p>\n\n\n\n<p>\u092f\u0939 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u092f\u0915\u0943\u0924 \u0914\u0930 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u092e\u0947\u0902 \u092d\u0940 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u0915\u094d\u0930\u093f\u092f \u0930\u0942\u092a \u092e\u0947\u0902 \u092c\u0926\u0932\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29480918\/#:~:text=Magnesium%20assists%20in%20the%20activation,in%20the%20liver%20and%20kidneys.\">[4]<\/a><\/sup><\/p>\n\n\n\n<p>\u0907\u0938\u0932\u093f\u090f, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0928 \u0915\u0947\u0935\u0932 \u0905\u0928\u094d\u092f \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948, \u092c\u0932\u094d\u0915\u093f \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u0947 \u0909\u092a\u092f\u094b\u0917 \u0915\u094b \u092d\u0940 \u092c\u093e\u0927\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u092c\u0926\u0932\u0947 \u092e\u0947\u0902 \u0906\u092a\u0915\u0947 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u092d\u0940 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%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_%E0%A4%9C%E0%A5%8B_%E0%A4%86%E0%A4%AA%E0%A4%95%E0%A5%8B_%E0%A4%96%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%9A%E0%A4%BE%E0%A4%B9%E0%A4%BF%E0%A4%8F\"><\/span><strong>11<\/strong><strong> \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u091c\u094b \u0906\u092a\u0915\u094b \u0916\u093e\u0928\u0947 \u091a\u093e\u0939\u093f\u090f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0907\u0938 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0916\u0928\u093f\u091c \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0916\u093e\u0928\u093e \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0938\u0930\u0932 \u0924\u0930\u0940\u0915\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u094b \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092e\u093f\u0932\u0947\u0964<\/p>\n\n\n\n<p>\u092f\u0926\u093f \u0906\u092a\u0928\u0947 \u092a\u0939\u0932\u0947 \u0938\u0947 \u0910\u0938\u093e \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u0939\u0948, \u0924\u094b \u0906\u092a \u0905\u092a\u0928\u0947 \u0928\u093f\u092f\u092e\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0907\u0928 11 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"741\" height=\"1024\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/06\/info-11-Magnesium-Rich-Foods-for-Better-Health-\u2013-1-1-741x1024.png\" alt=\"\u092c\u0947\u0939\u0924\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f 11 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\" class=\"wp-image-10996\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/06\/info-11-Magnesium-Rich-Foods-for-Better-Health-\u2013-1-1-741x1024.png 741w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/06\/info-11-Magnesium-Rich-Foods-for-Better-Health-\u2013-1-1-217x300.png 217w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/06\/info-11-Magnesium-Rich-Foods-for-Better-Health-\u2013-1-1-768x1062.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/06\/info-11-Magnesium-Rich-Foods-for-Better-Health-\u2013-1-1-1111x1536.png 1111w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/06\/info-11-Magnesium-Rich-Foods-for-Better-Health-\u2013-1-1-150x207.png 150w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2025\/06\/info-11-Magnesium-Rich-Foods-for-Better-Health-\u2013-1-1.png 1220w\" sizes=\"auto, (max-width: 741px) 100vw, 741px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%A8%E0%A4%9F%E0%A5%8D%E0%A4%B8_Nuts\"><\/span><strong>#1<\/strong><strong> \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0928\u091f\u094d\u0938<\/strong><strong> (Nuts)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0928\u091f\u094d\u0938 \u090f\u0915 \u0938\u093e\u0927\u093e\u0930\u0923 \u0938\u0942\u0916\u0947 \u092e\u0947\u0935\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0928\u0915\u0947 \u0915\u0920\u094b\u0930 \u0916\u094b\u0932 \u0915\u0947 \u0905\u0902\u0926\u0930 \u090f\u0915 \u092f\u093e \u0926\u094b \u0916\u093e\u0928\u0947 \u092f\u094b\u0917\u094d\u092f \u0917\u093f\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092c\u094d\u0930\u093e\u091c\u0940\u0932 \u0928\u091f\u094d\u0938, \u0915\u093e\u091c\u0942 \u0914\u0930 \u092c\u093e\u0926\u093e\u092e \u0915\u0941\u091b \u0910\u0938\u0947 \u0928\u091f\u094d\u0938 \u0939\u0948\u0902 \u091c\u093f\u0928\u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u092c\u093e\u0926\u093e\u092e \u092e\u0947\u0902 318 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092f\u093e \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092d\u0924\u094d\u0924\u093e (RDA) \u0915\u093e 72% \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u092c\u0915\u093f 100 \u0917\u094d\u0930\u093e\u092e \u0915\u093e\u091c\u0942 \u092e\u0947\u0902 307 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b RDA \u0915\u093e 69% \u0939\u0948\u0964<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[5]<\/sup><\/a><\/p>\n\n\n\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u090f\u0915 \u0938\u092e\u0943\u0926\u094d\u0927 \u0938\u094d\u0930\u094b\u0924 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0928\u091f\u094d\u0938 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e, \u091c\u093f\u0902\u0915, \u0906\u092f\u0930\u0928, \u0915\u0949\u092a\u0930, \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u0914\u0930 \u092b\u0949\u0938\u094d\u092b\u094b\u0930\u0938 \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u0916\u0928\u093f\u091c\u094b\u0902 \u0938\u0947 \u092d\u0940 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u093e\u0925 \u0939\u0940 \u0915\u0948\u0932\u094b\u0930\u0940, \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930, \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f (antioxidants), \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0914\u0930 \u092c\u09406, \u092b\u094b\u0932\u093f\u0915 \u090f\u0938\u093f\u0921 (folic acid) \u0914\u0930 \u0928\u093f\u092f\u093e\u0938\u093f\u0928 (niacin) \u0915\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0928\u091f\u094d\u0938 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0914\u0930 \u0938\u0940 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0915\u0940 \u0909\u092a\u0938\u094d\u0925\u093f\u0924\u093f \u0939\u0943\u0926\u092f \u0930\u094b\u0917\u094b\u0902 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u0915\u0930 \u0905\u0928\u094d\u092f \u0939\u0943\u0926\u092f \u0930\u094b\u0917\u094b\u0902 \u0915\u0947 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u092e\u0947\u0902 \u092d\u0940 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0928\u091f\u094d\u0938 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0938\u0942\u091c\u0928\u0930\u094b\u0927\u0940 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e-\u0909\u0924\u094d\u0924\u0947\u091c\u0915 \u0917\u0941\u0923 \u092e\u0941\u0915\u094d\u0924 \u0915\u0923\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0915\u0947 \u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%8F%E0%A4%B5%E0%A5%8B%E0%A4%95%E0%A4%BE%E0%A4%A1%E0%A5%8B_Avocado\"><\/span><strong>#2<\/strong><strong> \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u090f\u0935\u094b\u0915\u093e\u0921\u094b<\/strong><strong> (Avocado)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u090f\u0935\u094b\u0915\u093e\u0921\u094b \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u090f\u0915 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0914\u0930 \u092c\u0947\u0939\u0926 \u0938\u0947\u0939\u0924\u092e\u0902\u0926 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964<\/p>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u090f\u0935\u094b\u0915\u093e\u0921\u094b \u092e\u0947\u0902 48.14 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u093e \u0932\u0917\u092d\u0917 10.9% \u0939\u0948\u0964<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[6]<\/sup><\/a><\/p>\n\n\n\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u0902\u0915\u0941\u091a\u0928, \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0914\u0930 \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u091a\u092f\u093e\u092a\u091a\u092f (metabolism) \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u090f\u0935\u094b\u0915\u093e\u0921\u094b \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 K, B \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u092d\u0940 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0905\u0928\u094d\u092f \u092b\u0932\u094b\u0902 \u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924, \u0907\u0928\u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u0935\u0938\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0939\u0943\u0926\u092f-\u0938\u094d\u0935\u0938\u094d\u0925 \u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u0935\u0938\u093e (monounsaturated fat)\u0964<\/p>\n\n\n\n<p>\u090f\u0935\u094b\u0915\u093e\u0921\u094b \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u092d\u0940 \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u091c\u094b \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e 6.69 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[7]<\/sup><\/a>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%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>#3<\/strong><strong> \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \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>\u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0909\u091a\u094d\u091a \u0915\u094b\u0915\u094b \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0935\u093e\u0932\u0940, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4696435\/#:~:text=Dark%20chocolate%20(70%25%E2%80%9385%25%20cacao)%20provides%2036,)%20(1%2C%20184).\"><sup>[8]<\/sup><\/a><\/p>\n\n\n\n<p>\u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0906\u0930\u093e\u092e \u0926\u0947\u0928\u0947, \u0930\u0915\u094d\u0924 \u092a\u094d\u0930\u0935\u093e\u0939 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u094b \u092a\u094d\u0930\u092c\u0902\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u092e\u0947\u0902 \u092a\u094d\u0930\u0940\u092c\u093e\u092f\u094b\u091f\u093f\u0915 \u092b\u093e\u0907\u092c\u0930 (prebiotic fiber) \u092d\u0940 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0906\u0902\u0924 \u0915\u0947 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u092e (microbiome) \u0915\u0940 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0914\u0930 \u0938\u0902\u0930\u091a\u0928\u093e \u0915\u094b \u092b\u093f\u0930 \u0938\u0947 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u092e\u0947\u0902 \u092b\u094d\u0932\u0947\u0935\u094b\u0928\u094b\u0932\u094d\u0938 (flavonols) \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0939\u0948\u0902 \u091c\u094b \u090f\u0932\u0921\u0940\u090f\u0932 (\u0916\u0930\u093e\u092c) \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u094b \u0911\u0915\u094d\u0938\u0940\u0915\u0930\u0923 (oxidising) \u0914\u0930 \u0906\u092a\u0915\u0940 \u0927\u092e\u0928\u093f\u092f\u094b\u0902 \u0915\u0940 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0938\u0947 \u091a\u093f\u092a\u0915\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930, \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f \u0926\u093f\u0932 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%AC%E0%A5%80%E0%A4%9C_Seeds\"><\/span><strong>#4<\/strong><strong> \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u092c\u0940\u091c<\/strong><strong> (Seeds)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091a\u093f\u092f\u093e, \u0905\u0932\u0938\u0940 \u0914\u0930 \u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c \u091c\u0948\u0938\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u092c\u0940\u091c\u094b\u0902 \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0928\u0947 \u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937 \u0928\u093f\u0915\u093e\u0932\u093e \u0939\u0948 \u0915\u093f \u090f\u0915 \u091a\u094c\u0925\u093e\u0908 \u0915\u092a \u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c\u094b\u0902 \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u093e \u0906\u0927\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0939\u0943\u0926\u092f \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 \u0930\u0916\u0930\u0916\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<sup><a href=\"https:\/\/www.researchgate.net\/profile\/L-De-2\/publication\/342625891_EDIBLE_SEEDS_AND_NUTS_IN_HUMAN_DIET_FOR_IMMUNITY_DEVELOPMENT\/links\/5efdba7a92851c52d610a8b7\/EDIBLE-SEEDS-AND-NUTS-IN-HUMAN-DIET-FOR-IMMUNITY-DEVELOPMENT.pdf\">[9]<\/a><\/sup><\/p>\n\n\n\n<p>\u092c\u0940\u091c\u094b\u0902 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0915\u093e\u0930\u094d\u092f\u092a\u094d\u0930\u0923\u093e\u0932\u0940, \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0938\u0902\u0915\u0947\u0924\u0928 \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092f\u0939 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947, \u0938\u0942\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<sup><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-Consumer\/#:~:text=Magnesium%20is%20a%20nutrient%20that,protein%2C%20bone%2C%20and%20DNA.\">[10]<\/a><\/sup><\/p>\n\n\n\n<p>\u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c \u0906\u092f\u0930\u0928, \u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 (monounsaturated) \u0935\u0938\u093e \u0914\u0930 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0915\u093e \u092d\u0940 \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u093e\u0925 \u0939\u0940 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092a\u094d\u0930\u092c\u0902\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0939\u0943\u0926\u092f \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u092c\u0940\u091c \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u0916\u0924\u0930\u0928\u093e\u0915 \u092e\u0941\u0915\u094d\u0924 \u0915\u0923\u094b\u0902 \u0938\u0947 \u092c\u091a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0935\u0947 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e, \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e, \u091c\u093f\u0902\u0915 \u0914\u0930 \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u0938\u0939\u093f\u0924 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092d\u0932\u093e\u0908 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u092d\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%95%E0%A5%87%E0%A4%B2%E0%A5%87_%E0%A4%95%E0%A5%87%E0%A4%B2%E0%A5%87_Bananas\"><\/span><strong>#5<\/strong><strong> \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0915\u0947\u0932\u0947 \u0915\u0947\u0932\u0947 <\/strong><strong>(Bananas)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u090f\u0915 \u092c\u0939\u0941\u0924 \u0939\u0940 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, 100 \u0917\u094d\u0930\u093e\u092e \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 35 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0936\u0930\u0940\u0930 \u0915\u0947 \u0915\u0908 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0906\u0930\u093e\u092e \u0926\u0947\u0928\u0947, \u090a\u0930\u094d\u091c\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0915\u093e\u0930\u094d\u092f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6963461\/#:~:text=Calcium%20content%20was%20highest%20in,2.51%20mg%2F100%20g).\"><sup>[11]<\/sup><\/a><\/p>\n\n\n\n<p>\u090f\u0915 \u0914\u0930 \u092a\u094d\u0930\u0938\u093f\u0926\u094d\u0927 \u0932\u093e\u092d \u0909\u0928\u0915\u0940 \u0909\u091a\u094d\u091a \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0939\u0948, \u091c\u094b \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u092a\u094d\u0930\u092c\u0902\u0927\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930, \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u0938\u0902\u092f\u0941\u0915\u094d\u0924 \u092a\u094d\u0930\u092f\u093e\u0938 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947, \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0914\u0930 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u092a\u094d\u0930\u092c\u0902\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%9F%E0%A5%8B%E0%A4%AB%E0%A5%82_Tofu\"><\/span><strong>#6<\/strong><strong> \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u091f\u094b\u092b\u0942<\/strong><strong> (Tofu)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0907\u0938\u0915\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, 100 \u0917\u094d\u0930\u093e\u092e \u091f\u094b\u092b\u0942 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 52 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0947 \u092c\u0940\u0928 \u0926\u0939\u0940 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0914\u0930 \u092f\u0939 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0906\u0939\u093e\u0930 \u0915\u093e \u092e\u0941\u0916\u094d\u092f \u0906\u0927\u093e\u0930 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0947 \u0938\u094b\u092f\u093e\u092c\u0940\u0928 \u0915\u0947 \u0926\u0942\u0927 \u0915\u094b \u0928\u0930\u092e \u0938\u092b\u0947\u0926 \u0926\u0939\u0940 \u092e\u0947\u0902 \u0928\u093f\u091a\u094b\u0921\u093c\u0915\u0930 \u092c\u0928\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091f\u094b\u092b\u0942 \u0915\u0940 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u092e\u0947\u0902 59 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092d\u0924\u094d\u0924\u093e \u0915\u093e 13.4% \u0939\u0948, \u091c\u094b \u0907\u0938\u0947 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u0938\u094d\u0930\u094b\u0924 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/172450\/nutrients\"><sup>[12]<\/sup><\/a><\/p>\n\n\n\n<p>\u091f\u094b\u092b\u0942 \u090f\u0915 \u0909\u091a\u094d\u091a \u092b\u093e\u0907\u092c\u0930 \u0935\u093e\u0932\u093e \u092d\u094b\u091c\u0928 \u0939\u0948 \u091c\u094b \u092a\u093e\u091a\u0928 \u0914\u0930 \u0906\u0902\u0924 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092f\u0939 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0914\u0930 \u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 \u0938\u0947 \u092d\u0940 \u092d\u0930\u092a\u0942\u0930 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0915\u0948\u0932\u094d\u0938\u0940\u092b\u093f\u0915\u0947\u0936\u0928 (calcification) \u092e\u0947\u0902 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u092c\u094d\u0932\u093e\u0938\u094d\u091f (osteoblasts) \u0914\u0930 \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u0915\u094d\u0932\u093e\u0938\u094d\u091f (osteoclasts) \u0915\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 \u092a\u0941\u0928\u0930\u094d\u091c\u0940\u0935\u0928 \u0915\u0947 \u0932\u093f\u090f \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930 \u0915\u094b\u0936\u093f\u0915\u093e\u090f\u0902 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930, \u092f\u0947 \u0924\u0940\u0928 \u0916\u0928\u093f\u091c \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0940 \u092e\u091c\u092c\u0942\u0924\u0940 \u0914\u0930 \u0916\u0928\u093f\u091c \u0918\u0928\u0924\u094d\u0935 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u093f\u0932\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%AB%E0%A4%B2%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%82_Legumes\"><\/span><strong>#7 <\/strong><strong>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u092b\u0932\u093f\u092f\u093e\u0902<\/strong><strong> (Legumes)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0926\u093e\u0932, \u092c\u0940\u0928\u094d\u0938, \u091b\u094b\u0932\u0947, \u092e\u091f\u0930 \u0914\u0930 \u0938\u094b\u092f\u093e\u092c\u0940\u0928 \u0938\u092d\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092b\u0932\u0940\u0926\u093e\u0930 \u092a\u0930\u093f\u0935\u093e\u0930 \u0915\u0947 \u0938\u0926\u0938\u094d\u092f \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092b\u0932\u093f\u092f\u093e\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u090f\u0915 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u091c\u094b \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e\u0913\u0902 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0915\u093e\u092e\u0915\u093e\u091c, \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u0947 \u0928\u093f\u092f\u092e\u0928 \u0914\u0930 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0930\u0942\u092a \u0938\u0947 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092c\u0902\u0917\u093e\u0932 \u091a\u0928\u093e \u0926\u093e\u0932 \u092e\u0947\u0902 118 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0947 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092e\u0942\u0932\u094d\u092f \u0915\u093e 27% \u092f\u094b\u0917\u0926\u093e\u0928 \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924, \u0930\u093e\u091c\u092e\u093e \u092e\u0947\u0902 173 \u0917\u094d\u0930\u093e\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b RDA \u0915\u093e 39% \u092f\u094b\u0917\u0926\u093e\u0928 \u0926\u0947\u0924\u093e \u0939\u0948, \u0914\u0930 \u0938\u094b\u092f\u093e\u092c\u0940\u0928 \u092e\u0947\u0902 259 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b RDA (\u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092d\u0924\u094d\u0924\u093e) \u0915\u093e 58% \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[13]<\/sup><\/a><\/p>\n\n\n\n<p>\u0905\u0928\u094d\u092f \u092b\u0932\u093f\u092f\u093e\u0902 \u091c\u094b \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u0935\u0947 \u0939\u0948\u0902 \u0939\u0930\u093e \u091a\u0928\u093e, \u0915\u0941\u0932\u0925\u0940 \u0926\u093e\u0932, \u0926\u093e\u0932, \u0907\u0924\u094d\u092f\u093e\u0926\u093f\u0964<\/p>\n\n\n\n<p>\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 (vegetarians) \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u094d\u0930\u094b\u0924 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092b\u0932\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0914\u0930 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092b\u0932\u093f\u092f\u093e\u0902, \u091c\u093f\u0928\u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0917\u094d\u0932\u093e\u0907\u0938\u0947\u092e\u093f\u0915 \u0907\u0902\u0921\u0947\u0915\u094d\u0938 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947, \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0915\u0947 \u0928\u093f\u092f\u092e\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0939\u0943\u0926\u092f \u0930\u094b\u0917\u094b\u0902 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%B8%E0%A4%BE%E0%A4%AC%E0%A5%81%E0%A4%A4_%E0%A4%85%E0%A4%A8%E0%A4%BE%E0%A4%9C_Whole_grains\"><\/span><strong>#8<\/strong><strong> \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c<\/strong><strong> (Whole grains)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0905\u0928\u093e\u091c \u0914\u0930 \u092c\u093e\u091c\u0930\u093e \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u093e \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u091c\u092c \u0935\u0947 \u0905\u092a\u0930\u093f\u0937\u094d\u0915\u0943\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u0941\u091b \u0905\u0928\u093e\u091c \u0914\u0930 \u092c\u093e\u091c\u0930\u093e \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0939\u0948:<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[14]<\/sup><\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u093e\u092c\u0941\u0924 \u0917\u0947\u0939\u0942\u0902 \u0915\u093e \u0906\u091f\u093e- 125 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n\n\n\n<li>\u0930\u093e\u0917\u0940- 146 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n\n\n\n<li>\u091c\u094d\u0935\u093e\u0930- 133 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n\n\n\n<li>\u092c\u093e\u091c\u0930\u093e- 124 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n\n\n\n<li>\u0915\u094d\u0935\u093f\u0928\u094b\u0906- 119 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n<\/ul>\n\n\n\n<p>\u0907\u0928 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u090a\u0930\u094d\u091c\u093e \u091a\u092f\u093e\u092a\u091a\u092f (metabolism) \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e 600 \u0938\u0947 \u0905\u0927\u093f\u0915 \u090f\u0902\u091c\u093e\u0907\u092e\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u0939\u0915\u093e\u0930\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0935\u0947 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915, \u0939\u0943\u0926\u092f \u0914\u0930 \u0915\u0902\u0915\u093e\u0932 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0902\u0964<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8065437\/\"><sup>[15]<\/sup><\/a><\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u0908 \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092b\u093e\u0907\u092c\u0930, \u092e\u0948\u0902\u0917\u0928\u0940\u091c, \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u0914\u0930 \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0947 \u092d\u0940 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0939\u092e\u093e\u0930\u093e <a href=\"https:\/\/www.aashirvaad.com\/whole-wheat-atta.aspx\">\u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 \u0938\u093e\u092c\u0941\u0924 \u0917\u0947\u0939\u0942\u0902 \u0915\u093e \u0906\u091f\u093e<\/a> \u0906\u091c\u093c\u092e\u093e\u090f\u0901, \u091c\u094b \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u092e\u094b\u091f\u0947 \u0905\u0928\u093e\u091c \u0938\u0947 \u092c\u0928\u093e \u0939\u0948 \u091c\u094b \u0905\u092a\u0928\u0947 \u0938\u092e\u0943\u0926\u094d\u0927 \u090f\u092e\u094d\u092c\u0930 \u0930\u0902\u0917 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u092e\u0915\u093e\u0932\u0940\u0928 &#8220;\u091a\u0915\u094d\u0915\u0940-\u092a\u0940\u0938\u0928\u0947&#8221; \u0924\u0915\u0928\u0940\u0915 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0915\u0947, \u0906\u0936\u0940\u0930\u094d\u0935\u093e\u0926 100% \u0938\u0902\u092a\u0942\u0930\u094d\u0923 \u0906\u091f\u093e \u092c\u0928\u093e\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u0915\u094b\u0908 \u092e\u0948\u0926\u093e \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87%E0%A4%A6%E0%A4%BE%E0%A4%B0_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%81_Leafy_greens\"><\/span><strong>#9<\/strong><strong> \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901<\/strong><strong> (Leafy greens)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0915\u0947\u0932, \u092a\u093e\u0932\u0915, \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0938\u093e\u0917, \u0936\u0932\u091c\u092e \u0938\u093e\u0917 \u0914\u0930 \u0938\u0930\u0938\u094b\u0902 \u0915\u0947 \u092a\u0924\u094d\u0924\u0947 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u093e\u0917\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u0939\u0948\u0902 \u091c\u093f\u0928\u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u094d\u0924\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0928\u094d\u092f\u0942\u0915\u094d\u0932\u093f\u0915 \u090f\u0938\u093f\u0921 \u0914\u0930 \u092e\u093e\u0907\u091f\u094b\u0915\u0949\u0928\u094d\u0921\u094d\u0930\u093f\u092f\u093e (proteins, nucleic acids, and mitochondria) \u0915\u0947 \u0938\u0902\u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915 \u0915\u093e\u0930\u094d\u092f \u0914\u0930 \u090f\u0930\u094b\u092c\u093f\u0915 \u0914\u0930 \u090f\u0928\u093e\u0930\u094b\u092c\u093f\u0915 (aerobic and anaerobic) \u090a\u0930\u094d\u091c\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0915\u094b\u0936\u093f\u0915\u093e \u091d\u093f\u0932\u094d\u0932\u0940 \u092e\u0947\u0902 Ca2+ \u0914\u0930 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0915\u0947 \u092a\u0930\u093f\u0935\u0939\u0928 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<a href=\"https:\/\/www.researchgate.net\/publication\/309636747_The_benefits_of_magnesium\"><sup>[16]<\/sup><\/a><\/p>\n\n\n\n<p>\u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930, \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0915\u093e \u0938\u0947\u0935\u0928 \u0914\u0930 \u092d\u0930\u092a\u0942\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0947 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u093e\u0917 \u0906\u092f\u0930\u0928, \u092e\u0948\u0902\u0917\u0928\u0940\u091c \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f, \u0938\u0940 \u0914\u0930 \u0915\u0947 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0905\u0928\u094d\u092f \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u0947\u0932\u0941\u0932\u0930 \u0915\u094d\u0937\u0924\u093f \u0915\u094b \u092a\u094d\u0930\u092c\u0902\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u0947 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u0932\u094d\u092b\u093e-\u0932\u093f\u0928\u094b\u0932\u0947\u0928\u093f\u0915 \u090f\u0938\u093f\u0921 (Alpha-linolenic acid), \u090f\u0915 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u091c\u093f\u0938\u0947 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<a href=\"https:\/\/doi.org\/10.1186\/s43014-023-00178-5\"><sup>[17]<\/sup><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%87_%E0%A4%AD%E0%A4%B0%E0%A4%AA%E0%A5%82%E0%A4%B0_%E0%A4%96%E0%A4%9C%E0%A5%82%E0%A4%B0_Dates\"><\/span><strong>#10<\/strong><strong> \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0916\u091c\u0942\u0930<\/strong><strong> (Dates)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0916\u091c\u0942\u0930 \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u093e\u0925 \u0939\u0940 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0938\u0902\u0915\u0947\u0924\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0914\u0930 \u0906\u092a\u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u0938\u0942\u0916\u0947 \u0939\u0932\u094d\u0915\u0947 \u092d\u0942\u0930\u0947 \u0930\u0902\u0917 \u0915\u0947 \u0916\u091c\u0942\u0930 \u092e\u0947\u0902 73.79 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0909\u0928\u0915\u0947 \u092a\u094b\u0937\u0923 \u092e\u0942\u0932\u094d\u092f \u0915\u094b \u0926\u0930\u094d\u0936\u093e\u0924\u093e \u0939\u0948\u0964<sup><a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\">[18]<\/a><\/sup><\/p>\n\n\n\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0906\u0935\u0936\u094d\u092f\u0915 \u0928\u093f\u092f\u093e\u092e\u0915 \u0939\u0948, \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0910\u0902\u0920\u0928 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8108907\/\">[19]<\/a><\/sup><\/p>\n\n\n\n<p>\u0916\u091c\u0942\u0930 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0914\u0930 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u0915\u0930 \u092a\u093e\u091a\u0928 \u0915\u094b \u0932\u093e\u092d \u092a\u0939\u0941\u0902\u091a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0940 \u0930\u0915\u094d\u0937\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930, \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0916\u091c\u0942\u0930 \u0915\u093e \u0938\u0947\u0935\u0928 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0914\u0930 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0938\u094d\u0935\u093e\u0926 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u0947 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_%E0%A4%AE%E0%A5%88%E0%A4%97%E0%A5%8D%E0%A4%A8%E0%A5%80%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%AF%E0%A5%81%E0%A4%95%E0%A5%8D%E0%A4%A4_%E0%A4%A6%E0%A4%B9%E0%A5%80\"><\/span><strong>#11<\/strong><strong> \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0926\u0939\u0940<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0938\u093e\u0926\u093e \u0915\u092e \u0935\u0938\u093e \u0935\u093e\u0932\u093e \u0926\u0939\u0940 \u092d\u0940 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 [20] \u0926\u0939\u0940 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u092a\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u091f\u093f\u0915\u094d\u0938 (probiotics) \u0914\u0930 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0940 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u092c\u0915\u093f \u092a\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u091f\u093f\u0915\u094d\u0938 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u092c\u093f\u092f\u0932 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0914\u0930 \u0906\u0902\u0924 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u0947 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u092e\u094c\u091c\u0942\u0926\u0917\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0940 \u0938\u0902\u0930\u091a\u0928\u093e \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0947\u0917\u0940\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930, \u0926\u0939\u0940 \u0915\u093e \u0938\u0947\u0935\u0928 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0914\u0930 \u0907\u0937\u094d\u091f\u0924\u092e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u093e \u090f\u0915 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0924\u0930\u0940\u0915\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e<\/p>\n\n\n\n<p>\u0906\u092a\u0915\u0940 \u092c\u0947\u0939\u0924\u0930 \u0938\u092e\u091d \u0915\u0947 \u0932\u093f\u090f \u0928\u0940\u091a\u0947 \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0926\u0940 \u0917\u0908 \u0939\u0948:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Food Item<\/strong><\/td><td><strong>Magnesium Content (per 100 grams)<\/strong><\/td><\/tr><tr><td><strong>Almonds<\/strong><\/td><td>318 mg<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"> <sup>[21]<\/sup><\/a><\/td><\/tr><tr><td><strong>Cashews<\/strong><\/td><td>307 mg<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[22]<\/sup><\/a><\/td><\/tr><tr><td><strong>Avocado<\/strong><\/td><td>48.14 mg<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[23]<\/sup><\/a><\/td><\/tr><tr><td><strong><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-most-useful-health-benefits-of-pumpkin-seeds\/\" data-wpil-monitor-id=\"646\">Pumpkin Seeds<\/a><\/strong><\/td><td>550 mg<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170557\/nutrients\"> <sup>[24]<\/sup><\/a><\/td><\/tr><tr><td><strong>Dates<\/strong><\/td><td><sup>73.79 mg<\/sup><a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[25]<\/sup><\/a><\/td><\/tr><tr><td><strong>Bananas<\/strong><\/td><td>30.22 mg<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[26]<\/sup><\/a><\/td><\/tr><tr><td><strong>Tofu<\/strong><\/td><td>59mg<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/172450\/nutrients\"> <sup>[27]<\/sup><\/a><\/td><\/tr><tr><td><strong><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/black-beans-benefits-nutrition-how-to-use-and-side-effects\/\" data-wpil-monitor-id=\"647\">Black beans<\/a><\/strong><\/td><td>70 mg<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/173735\/nutrients\"> <sup>[28]<\/sup><\/a><\/td><\/tr><tr><td><strong>Buckwheat<\/strong><\/td><td>51 mg<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170686\/nutrients\"> <sup>[29]<\/sup><\/a><\/td><\/tr><tr><td><strong>Spinach<\/strong><\/td><td>86.97 mg<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[30]<\/sup><\/a><\/td><\/tr><tr><td><strong>Yogurt (low-fat)<\/strong><\/td><td>17 mg<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170886\/nutrients\"> <sup>[31]<\/sup><\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%85%E0%A4%A8%E0%A5%81%E0%A4%B6%E0%A4%82%E0%A4%B8%E0%A4%BF%E0%A4%A4_%E0%A4%A6%E0%A5%88%E0%A4%A8%E0%A4%BF%E0%A4%95_%E0%A4%B8%E0%A5%87%E0%A4%B5%E0%A4%A8\"><\/span><strong>\u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u0938\u0947\u0935\u0928<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0928\u093f\u092e\u094d\u0928 \u0924\u093e\u0932\u093f\u0915\u093e \u0906\u092f\u0941 \u0914\u0930 \u0932\u093f\u0902\u0917 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947\u0935\u0928 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092d\u0924\u094d\u0924\u093e (RDA) \u0926\u093f\u0916\u093e\u0924\u0940 \u0939\u0948:<sup><a href=\"https:\/\/www.nin.res.in\/rdabook\/brief_note.pdf\">[32]<\/a><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Category<\/strong><\/td><td><strong>Recommended Daily Intake of Magnesium (mg)<\/strong><\/td><\/tr><tr><td><strong>Sedentary Men<\/strong><\/td><td>440<\/td><\/tr><tr><td><strong>Sedentary Women<\/strong><\/td><td>370<\/td><\/tr><tr><td><strong>1-3 years<\/strong><\/td><td>90<\/td><\/tr><tr><td><strong>4-6 years<\/strong><\/td><td>125<\/td><\/tr><tr><td><strong>7-9 years<\/strong><\/td><td>175<\/td><\/tr><tr><td><strong>10-12 years (Boys)<\/strong><\/td><td>240<\/td><\/tr><tr><td><strong>10-12 years (Girls)<\/strong><\/td><td>250<\/td><\/tr><tr><td><strong>13-15 years (Boys)<\/strong><\/td><td>345<\/td><\/tr><tr><td><strong>13-15 years (Girls)<\/strong><\/td><td>340<\/td><\/tr><tr><td><strong>16-18 years (Boys)<\/strong><\/td><td>440<\/td><\/tr><tr><td><strong>16-18 years (Girls)<\/strong><\/td><td>380<\/td><\/tr><tr><td><strong>Pregnant Women<\/strong><\/td><td>440<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u0917\u0930\u094d\u092d\u093e\u0935\u0938\u094d\u0925\u093e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947\u0935\u0928 \u0915\u094b \u0932\u0917\u092d\u0917 40 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u0924\u0915 \u092c\u0922\u093c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0901\u0915\u093f \u092c\u0939\u0941\u0924 \u0938\u0947 \u0932\u094b\u0917 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u0938\u0947\u0935\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0938\u0902\u0915\u0947\u0924 \u0905\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u092f\u093e \u0905\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924\u0924\u093e \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0936\u0930\u093e\u092c \u0915\u0947 \u0938\u0947\u0935\u0928, \u092a\u094d\u0930\u0924\u093f\u0915\u0942\u0932 \u0926\u0935\u093e \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0914\u0930 \u0915\u0941\u091b \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902, \u091c\u0948\u0938\u0947 \u092e\u0927\u0941\u092e\u0947\u0939 \u0914\u0930 \u091c\u0920\u0930\u093e\u0902\u0924\u094d\u0930 (gastrointestinal) \u0938\u0902\u092c\u0902\u0927\u0940 \u0935\u093f\u0915\u093e\u0930\u094b\u0902 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u0943\u0926\u094d\u0927 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u092e\u0947\u0902 \u0915\u092e\u0940 \u0905\u0927\u093f\u0915 \u0906\u092e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9103223\/#:~:text=Early%20signs%20of%20Mg%20deficiency%20may%20be%20fatigue%2C%20weakness%2C%20loss,%2C%20or%20depression%20%5B25%5D.\"><sup>[33]<\/sup><\/a>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092d\u0942\u0916 \u092e\u0947\u0902 \u0915\u092e\u0940<\/li>\n\n\n\n<li>\u092e\u0924\u0932\u0940 \u092f\u093e \u0909\u0932\u094d\u091f\u0940<\/li>\n\n\n\n<li>\u0915\u092e\u091c\u094b\u0930\u0940 \u092f\u093e \u0925\u0915\u093e\u0935\u091f<\/li>\n<\/ul>\n\n\n\n<p>\u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u0905\u0927\u093f\u0915 \u0924\u0940\u0935\u094d\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0938\u0902\u0915\u0947\u0924 \u0939\u0948\u0902<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9103223\/#:~:text=Early%20signs%20of%20Mg%20deficiency%20may%20be%20fatigue%2C%20weakness%2C%20loss,%2C%20or%20depression%20%5B25%5D.\">[34]<\/a><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0910\u0902\u0920\u0928<\/li>\n\n\n\n<li>\u0938\u0941\u0928\u094d\u0928\u0924\u093e<\/li>\n\n\n\n<li>\u091d\u0941\u0928\u091d\u0941\u0928\u0940 \u0938\u0928\u0938\u0928\u0940<\/li>\n\n\n\n<li>\u0926\u094c\u0930\u0947<\/li>\n\n\n\n<li>\u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0924\u094d\u0935 \u092e\u0947\u0902 \u092c\u0926\u0932\u093e\u0935<\/li>\n\n\n\n<li>\u0939\u0943\u0926\u092f \u0915\u0940 \u0932\u092f \u092f\u093e \u0910\u0902\u0920\u0928 \u092e\u0947\u0902 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928<\/li>\n<\/ul>\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%AC%E0%A4%BF%E0%A4%82%E0%A4%A6%E0%A5%81\"><\/span><strong>\u0928\u093f\u091a\u0932\u093e \u092c\u093f\u0902\u0926\u0941<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u090f\u0915 \u0938\u0942\u0915\u094d\u0937\u094d\u092e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u0948 \u091c\u094b \u0915\u0908 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u092e\u0947\u0902 \u0935\u093f\u0935\u093f\u0927 \u091c\u0948\u0935 \u0930\u093e\u0938\u093e\u092f\u0928\u093f\u0915 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0938\u0902\u0936\u094d\u0932\u0947\u0937\u0923, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0914\u0930 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0915\u093e\u0930\u094d\u092f, \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0914\u0930 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0930\u0928\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u0948\u0938\u093e \u0915\u093f \u090a\u092a\u0930 \u0926\u0947\u0916\u093e \u0917\u092f\u093e \u0939\u0948, \u0915\u093e\u091c\u0942, \u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c, \u092a\u093e\u0932\u0915 \u0914\u0930 \u0915\u0947\u0932 \u091c\u0948\u0938\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901, \u0926\u0939\u0940, \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f, \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u0914\u0930 \u092b\u0932\u093f\u092f\u093e\u0901 \u091c\u0948\u0938\u0947 \u092e\u0947\u0935\u0947 \u0914\u0930 \u092c\u0940\u091c, \u0915\u0941\u091b \u0910\u0938\u0947 \u0916\u093e\u0926\u094d\u092f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902 \u091c\u094b \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930, \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925, \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0916\u093e\u0928\u0947 \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0916\u093e\u0926\u094d\u092f \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947\u0935\u0928 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0915\u094b\u0908 \u092d\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0906\u0939\u093e\u0930 \u092f\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u090f\u0915 \u092a\u0902\u091c\u0940\u0915\u0943\u0924 \u0906\u0939\u093e\u0930 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u092f\u093e \u092a\u094b\u0937\u0923 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0938\u0947 \u092c\u093e\u0924 \u0915\u0930\u0928\u093e \u092f\u093e\u0926 \u0930\u0916\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0916\u093e\u0938\u0915\u0930 \u092f\u0926\u093f \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u0915\u094b\u0908 \u0906\u0939\u093e\u0930 \u092a\u094d\u0930\u0924\u093f\u092c\u0902\u0927 \u092f\u093e \u0905\u0902\u0924\u0930\u094d\u0928\u093f\u0939\u093f\u0924 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u093e\u0901 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u092d\u094b\u091c\u0928 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 45 \u092e\u093f\u0928\u091f \u0915\u0947 \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0915\u0947 \u0932\u093f\u090f \u0939\u092e\u093e\u0930\u0947 <a href=\"https:\/\/www.callr.live\/aashirvaadexperts\/premium-plan\">\u092a\u094d\u0930\u092e\u093e\u0923\u093f\u0924 \u092a\u094b\u0937\u0923 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e<\/a> \u0938\u0947 \u0938\u0902\u092a\u0930\u094d\u0915 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%85%E0%A4%95%E0%A5%8D%E0%A4%B8%E0%A4%B0_%E0%A4%AA%E0%A5%82%E0%A4%9B%E0%A5%87_%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A5%87_%E0%A4%B5%E0%A4%BE%E0%A4%B2%E0%A5%87_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%B6%E0%A5%8D%E0%A4%A8\"><\/span><strong>\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1749087244304\"><strong class=\"schema-faq-question\"><strong>1. \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0924\u0947\u091c\u093c \u0924\u0930\u0940\u0915\u093e \u0915\u094d\u092f\u093e \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u0935\u093e\u0932\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0906\u092a\u0915\u0947 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u093e \u090f\u0915 \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u0924\u0930\u0940\u0915\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u0948\u0938\u0947 \u0915\u093f \u0928\u091f\u094d\u0938 \u0914\u0930 \u092c\u0940\u091c, \u091c\u093f\u0938\u092e\u0947\u0902 \u0915\u093e\u091c\u0942, \u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c \u0914\u0930 \u092a\u093e\u0932\u0915 \u0914\u0930 \u0915\u0947\u0932 \u091c\u0948\u0938\u0940 \u0917\u0939\u0930\u0947 \u0930\u0902\u0917 \u0915\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1749087257253\"><strong class=\"schema-faq-question\"><strong>2. \u092e\u0948\u0902 \u0915\u0948\u0938\u0947 \u092a\u0924\u093e \u0932\u0917\u093e \u0938\u0915\u0924\u093e \u0939\u0942\u0901 \u0915\u093f \u092e\u0947\u0930\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0939\u0948 \u092f\u093e \u0928\u0939\u0940\u0902?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0939\u093e\u0932\u093e\u0901\u0915\u093f \u092f\u0939 \u0905\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0905\u0917\u0930 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u0938\u094d\u0924\u0930 \u0915\u092e \u0930\u0939\u0924\u093e \u0939\u0948, \u0924\u094b \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0901 \u0909\u0924\u094d\u092a\u0928\u094d\u0928 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0915\u0941\u091b \u0932\u0915\u094d\u0937\u0923 \u0939\u0948\u0902 \u0915\u0902\u092a\u0928 \u092f\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0910\u0902\u0920\u0928, \u0905\u0928\u093f\u092f\u092e\u093f\u0924 \u0926\u093f\u0932 \u0915\u0940 \u0927\u0921\u093c\u0915\u0928, \u092e\u0924\u0932\u0940 \u092f\u093e \u0909\u0932\u094d\u091f\u0940\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1749087264764\"><strong class=\"schema-faq-question\"><strong>3. \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0915\u0941\u091b \u092b\u0932 \u0915\u094c\u0928 \u0938\u0947 \u0939\u0948\u0902?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0915\u0941\u091b \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u092b\u0932 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0939\u0948\u0902 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u0909\u0928\u0915\u093e \u092e\u093e\u0928:<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[35]<\/sup><\/a><br\/>\u0905\u0928\u091a\u0947\u0915 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0915\u0947\u0932\u093e: 30.22 \u092e\u093f\u0917\u094d\u0930\u093e<br\/>\u0905\u0928\u091a\u0947\u0915 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u090f\u0935\u094b\u0915\u0948\u0921\u094b: 48.14 \u092e\u093f\u0917\u094d\u0930\u093e<br\/>\u0905\u0928\u091a\u0947\u0915 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0905\u0902\u091c\u0940\u0930: 28.16 \u092e\u093f\u0917\u094d\u0930\u093e<br\/>\u0905\u0928\u091a\u0947\u0915 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u092a\u092a\u0940\u0924\u093e: 15.03<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u092f\u0939\u093e\u0902 \u0917\u094d\u092f\u093e\u0930\u0939 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948\u0902 \u091c\u093f\u0928\u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u0922\u0902\u0917 \u0938\u0947 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902!<\/p>\n","protected":false},"author":10,"featured_media":10995,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"ppma_author":[55,110],"class_list":["post-10994","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>\u092c\u0947\u0939\u0924\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f 11 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 - Happytummy<\/title>\n<meta name=\"description\" content=\"\u092f\u0939\u093e\u0902 \u0917\u094d\u092f\u093e\u0930\u0939 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948\u0902 \u091c\u093f\u0928\u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u0922\u0902\u0917 \u0938\u0947 \u0915\u093e\u0930\u094d\u092f \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902!\" \/>\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\/magnesium-yukt-khadya-padarth-in-hindi\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u092c\u0947\u0939\u0924\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f 11 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\u0939\u0948\u0902\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/magnesium-yukt-khadya-padarth-in-hindi\/#faq-question-1749087257253\",\"position\":2,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/magnesium-yukt-khadya-padarth-in-hindi\/#faq-question-1749087257253\",\"name\":\"2. \u092e\u0948\u0902 \u0915\u0948\u0938\u0947 \u092a\u0924\u093e \u0932\u0917\u093e \u0938\u0915\u0924\u093e \u0939\u0942\u0901 \u0915\u093f \u092e\u0947\u0930\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0939\u0948 \u092f\u093e \u0928\u0939\u0940\u0902?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0939\u093e\u0932\u093e\u0901\u0915\u093f \u092f\u0939 \u0905\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0905\u0917\u0930 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u0938\u094d\u0924\u0930 \u0915\u092e \u0930\u0939\u0924\u093e \u0939\u0948, \u0924\u094b \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0901 \u0909\u0924\u094d\u092a\u0928\u094d\u0928 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0915\u0941\u091b \u0932\u0915\u094d\u0937\u0923 \u0939\u0948\u0902 \u0915\u0902\u092a\u0928 \u092f\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0910\u0902\u0920\u0928, \u0905\u0928\u093f\u092f\u092e\u093f\u0924 \u0926\u093f\u0932 \u0915\u0940 \u0927\u0921\u093c\u0915\u0928, \u092e\u0924\u0932\u0940 \u092f\u093e \u0909\u0932\u094d\u091f\u0940\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/magnesium-yukt-khadya-padarth-in-hindi\/#faq-question-1749087264764\",\"position\":3,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/magnesium-yukt-khadya-padarth-in-hindi\/#faq-question-1749087264764\",\"name\":\"3. \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0915\u0941\u091b \u092b\u0932 \u0915\u094c\u0928 \u0938\u0947 \u0939\u0948\u0902?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0915\u0941\u091b \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u092b\u0932 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0939\u0948\u0902 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\u092a\u094d\u0930\u091a\u0941\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u0948\u0938\u0947 \u0915\u093f \u0928\u091f\u094d\u0938 \u0914\u0930 \u092c\u0940\u091c, \u091c\u093f\u0938\u092e\u0947\u0902 \u0915\u093e\u091c\u0942, \u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c \u0914\u0930 \u092a\u093e\u0932\u0915 \u0914\u0930 \u0915\u0947\u0932 \u091c\u0948\u0938\u0940 \u0917\u0939\u0930\u0947 \u0930\u0902\u0917 \u0915\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0901 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/magnesium-yukt-khadya-padarth-in-hindi\/#faq-question-1749087257253","position":2,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/magnesium-yukt-khadya-padarth-in-hindi\/#faq-question-1749087257253","name":"2. \u092e\u0948\u0902 \u0915\u0948\u0938\u0947 \u092a\u0924\u093e \u0932\u0917\u093e \u0938\u0915\u0924\u093e \u0939\u0942\u0901 \u0915\u093f \u092e\u0947\u0930\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0939\u0948 \u092f\u093e \u0928\u0939\u0940\u0902?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u0939\u093e\u0932\u093e\u0901\u0915\u093f \u092f\u0939 \u0905\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0905\u0917\u0930 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u093e \u0938\u094d\u0924\u0930 \u0915\u092e \u0930\u0939\u0924\u093e \u0939\u0948, \u0924\u094b \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e\u090f\u0901 \u0909\u0924\u094d\u092a\u0928\u094d\u0928 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0915\u0947 \u0915\u0941\u091b \u0932\u0915\u094d\u0937\u0923 \u0939\u0948\u0902 \u0915\u0902\u092a\u0928 \u092f\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0910\u0902\u0920\u0928, \u0905\u0928\u093f\u092f\u092e\u093f\u0924 \u0926\u093f\u0932 \u0915\u0940 \u0927\u0921\u093c\u0915\u0928, \u092e\u0924\u0932\u0940 \u092f\u093e \u0909\u0932\u094d\u091f\u0940\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/magnesium-yukt-khadya-padarth-in-hindi\/#faq-question-1749087264764","position":3,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/magnesium-yukt-khadya-padarth-in-hindi\/#faq-question-1749087264764","name":"3. \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0915\u0941\u091b \u092b\u0932 \u0915\u094c\u0928 \u0938\u0947 \u0939\u0948\u0902?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u0915\u0941\u091b \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u092b\u0932 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0939\u0948\u0902 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f 100 \u0917\u094d\u0930\u093e\u092e \u0909\u0928\u0915\u093e \u092e\u093e\u0928:<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\">[35]<\/a><br\/>\u0905\u0928\u091a\u0947\u0915 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0915\u0947\u0932\u093e: 30.22 \u092e\u093f\u0917\u094d\u0930\u093e<br\/>\u0905\u0928\u091a\u0947\u0915 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u090f\u0935\u094b\u0915\u0948\u0921\u094b: 48.14 \u092e\u093f\u0917\u094d\u0930\u093e<br\/>\u0905\u0928\u091a\u0947\u0915 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0905\u0902\u091c\u0940\u0930: 28.16 \u092e\u093f\u0917\u094d\u0930\u093e<br\/>\u0905\u0928\u091a\u0947\u0915 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u092a\u092a\u0940\u0924\u093e: 15.03","inLanguage":"en-US"},"inLanguage":"en-US"}]}},"authors":[{"term_id":55,"user_id":10,"is_guest":0,"slug":"vandana-saxena","display_name":"Vandana 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