{"id":9359,"date":"2024-09-24T15:51:03","date_gmt":"2024-09-24T15:51:03","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=9359"},"modified":"2025-03-01T18:39:56","modified_gmt":"2025-03-01T18:39:56","slug":"calcium-rich-khana-khane-ke-fayde","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/","title":{"rendered":"\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 (Top 26 Calcium Rich Foods in Hindi)"},"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-69d12a649ad53\" 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-69d12a649ad53\" 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\/calcium-rich-khana-khane-ke-fayde\/#%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%95%E0%A5%80_%E0%A4%B9%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A5%8B%E0%A4%82_%E0%A4%9C%E0%A4%B0%E0%A5%82%E0%A4%B0%E0%A4%A4_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A5%80_%E0%A4%B9%E0%A5%88\" >\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0940 \u0939\u092e\u0947\u0902 \u0915\u094d\u092f\u094b\u0902 \u091c\u0930\u0942\u0930\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%95%E0%A5%80_%E0%A4%95%E0%A4%AE%E0%A5%80_%E0%A4%86%E0%A4%AA%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A5%8D%E0%A4%B5%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%A5%E0%A5%8D%E0%A4%AF_%E0%A4%95%E0%A5%8B_%E0%A4%95%E0%A5%88%E0%A4%B8%E0%A5%87_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%AD%E0%A4%BE%E0%A4%B5%E0%A4%BF%E0%A4%A4_%E0%A4%95%E0%A4%B0%E0%A4%A4%E0%A5%80_%E0%A4%B9%E0%A5%88\" >\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u0915\u0948\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#%E0%A4%B9%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%B0%E0%A5%8B%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A4%BE_%E0%A4%95%E0%A4%BF%E0%A4%A4%E0%A4%A8%E0%A5%80_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%95%E0%A5%80_%E0%A4%9C%E0%A4%B0%E0%A5%82%E0%A4%B0%E0%A4%A4_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A5%80_%E0%A4%B9%E0%A5%88\" >\u0939\u092e\u0947\u0902 \u0930\u094b\u091c\u093e\u0928\u093e \u0915\u093f\u0924\u0928\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#26_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%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\" >26 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#1_%E0%A4%A1%E0%A5%87%E0%A4%AF%E0%A4%B0%E0%A5%80_%E0%A4%89%E0%A4%A4%E0%A5%8D%E0%A4%AA%E0%A4%BE%E0%A4%A6_%E0%A4%A6%E0%A5%82%E0%A4%A7_%E0%A4%AA%E0%A4%A8%E0%A5%80%E0%A4%B0_%E0%A4%A6%E0%A4%B9%E0%A5%80\" >1. \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926 (\u0926\u0942\u0927, \u092a\u0928\u0940\u0930, \u0926\u0939\u0940)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#2_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87%E0%A4%A6%E0%A4%BE%E0%A4%B0_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%82_%E0%A4%95%E0%A5%87%E0%A4%B2_%E0%A4%AA%E0%A4%BE%E0%A4%B2%E0%A4%95_%E0%A4%95%E0%A5%8B%E0%A4%B2%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%A1_%E0%A4%97%E0%A5%8D%E0%A4%B0%E0%A5%80%E0%A4%A8%E0%A5%8D%E0%A4%B8\" >2. \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 (\u0915\u0947\u0932, \u092a\u093e\u0932\u0915, \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928\u094d\u0938)<\/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\/calcium-rich-khana-khane-ke-fayde\/#3_%E0%A4%9F%E0%A5%8B%E0%A4%AB%E0%A5%82_%E0%A4%94%E0%A4%B0_%E0%A4%AA%E0%A4%A8%E0%A5%80%E0%A4%B0_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\" >3. \u091f\u094b\u092b\u0942 \u0914\u0930 \u092a\u0928\u0940\u0930 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924<\/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\/calcium-rich-khana-khane-ke-fayde\/#4_%E0%A4%B8%E0%A5%8B%E0%A4%AF%E0%A4%BE%E0%A4%AC%E0%A5%80%E0%A4%A8_%E0%A4%94%E0%A4%B0_%E0%A4%8F%E0%A4%A1%E0%A4%BE%E0%A4%AE%E0%A5%87%E0%A4%AE%E0%A5%87_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\" >4. \u0938\u094b\u092f\u093e\u092c\u0940\u0928 \u0914\u0930 \u090f\u0921\u093e\u092e\u0947\u092e\u0947 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924<\/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\/calcium-rich-khana-khane-ke-fayde\/#5_%E0%A4%B8%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%A1%E0%A4%BF%E0%A4%A8_%E0%A4%94%E0%A4%B0_%E0%A4%95%E0%A5%88%E0%A4%A8%E0%A5%8D%E0%A4%A1_%E0%A4%B8%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%AE%E0%A4%A8_Sardines_and_canned_salmon\" >5. \u0938\u093e\u0930\u094d\u0921\u093f\u0928 \u0914\u0930 \u0915\u0948\u0928\u094d\u0921 \u0938\u0948\u0932\u094d\u092e\u0928 (Sardines and canned salmon)<\/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\/calcium-rich-khana-khane-ke-fayde\/#6_%E0%A4%AC%E0%A4%BE%E0%A4%A6%E0%A4%BE%E0%A4%AE_%E0%A4%94%E0%A4%B0_%E0%A4%85%E0%A4%A8%E0%A5%8D%E0%A4%AF_%E0%A4%A8%E0%A4%9F%E0%A5%8D%E0%A4%B8_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\" >6. \u092c\u093e\u0926\u093e\u092e \u0914\u0930 \u0905\u0928\u094d\u092f \u0928\u091f\u094d\u0938 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924<\/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\/calcium-rich-khana-khane-ke-fayde\/#7_%E0%A4%9A%E0%A4%BF%E0%A4%AF%E0%A4%BE_%E0%A4%B8%E0%A5%80%E0%A4%A1%E0%A5%8D%E0%A4%B8_%E0%A4%94%E0%A4%B0_%E0%A4%85%E0%A4%B2%E0%A4%B8%E0%A5%80_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\" >7. \u091a\u093f\u092f\u093e \u0938\u0940\u0921\u094d\u0938 \u0914\u0930 \u0905\u0932\u0938\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924<\/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\/calcium-rich-khana-khane-ke-fayde\/#8_%E0%A4%AC%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%95%E0%A5%8B%E0%A4%B2%E0%A5%80_%E0%A4%94%E0%A4%B0_%E0%A4%85%E0%A4%A8%E0%A5%8D%E0%A4%AF_%E0%A4%95%E0%A5%8D%E0%A4%B0%E0%A5%82%E0%A4%B8%E0%A5%80%E0%A4%AB%E0%A5%87%E0%A4%B0%E0%A4%B8_cruciferous_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%82\" >8. \u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 \u0914\u0930 \u0905\u0928\u094d\u092f \u0915\u094d\u0930\u0942\u0938\u0940\u092b\u0947\u0930\u0938 (cruciferous) \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#9_%E0%A4%B8%E0%A4%82%E0%A4%A4%E0%A4%B0%E0%A5%87_%E0%A4%94%E0%A4%B0_%E0%A4%85%E0%A4%A8%E0%A5%8D%E0%A4%AF_%E0%A4%B8%E0%A4%BF%E0%A4%9F%E0%A5%8D%E0%A4%B0%E0%A4%B8_%E0%A4%AB%E0%A4%B2_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\" >9. \u0938\u0902\u0924\u0930\u0947 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u093f\u091f\u094d\u0930\u0938 \u092b\u0932 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#10_%E0%A4%A4%E0%A4%BF%E0%A4%B2_%E0%A4%95%E0%A5%87_%E0%A4%AC%E0%A5%80%E0%A4%9C_%E0%A4%94%E0%A4%B0_%E0%A4%A4%E0%A4%BE%E0%A4%B9%E0%A4%BF%E0%A4%A8%E0%A5%80_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\" >10. \u0924\u093f\u0932 \u0915\u0947 \u092c\u0940\u091c \u0914\u0930 \u0924\u093e\u0939\u093f\u0928\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#11_%E0%A4%85%E0%A4%82%E0%A4%9C%E0%A5%80%E0%A4%B0\" >11. \u0905\u0902\u091c\u0940\u0930<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#12_%E0%A4%AC%E0%A5%80%E0%A4%A8%E0%A5%8D%E0%A4%B8\" >12. \u092c\u0940\u0928\u094d\u0938<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#13_%E0%A4%A6%E0%A4%BE%E0%A4%B2%E0%A5%87%E0%A4%82\" >13. \u0926\u093e\u0932\u0947\u0902<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#14_%E0%A4%AB%E0%A4%BC%E0%A5%89%E0%A4%B0%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%AB%E0%A4%BC%E0%A4%BE%E0%A4%87%E0%A4%A1_Fortified_%E0%A4%AC%E0%A5%8D%E0%A4%B0%E0%A5%87%E0%A4%95%E0%A4%AB%E0%A4%BC%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%9F_%E0%A4%B8%E0%A5%80%E0%A4%B0%E0%A4%BF%E0%A4%AF%E0%A4%B2%E0%A5%8D%E0%A4%B8\" >14. \u092b\u093c\u0949\u0930\u094d\u091f\u093f\u092b\u093c\u093e\u0907\u0921 (Fortified) \u092c\u094d\u0930\u0947\u0915\u092b\u093c\u093e\u0938\u094d\u091f \u0938\u0940\u0930\u093f\u092f\u0932\u094d\u0938<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#15_%E0%A4%AE%E0%A5%8B%E0%A4%B2%E0%A4%B8%E0%A5%8D%E0%A4%95_%E0%A4%B8%E0%A5%80%E0%A4%AA_%E0%A4%95%E0%A5%8D%E0%A4%B2%E0%A5%88%E0%A4%AE%E0%A5%8D%E0%A4%B8_%E0%A4%B8%E0%A5%8D%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A4%AA%E0%A5%8D%E0%A4%B8\" >15. \u092e\u094b\u0932\u0938\u094d\u0915 (\u0938\u0940\u092a, \u0915\u094d\u0932\u0948\u092e\u094d\u0938, \u0938\u094d\u0915\u0948\u0932\u092a\u094d\u0938)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#16_%E0%A4%B9%E0%A4%A1%E0%A5%8D%E0%A4%A1%E0%A4%BF%E0%A4%AF%E0%A5%8B%E0%A4%82_%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A4%BE%E0%A4%A5_%E0%A4%9A%E0%A4%BF%E0%A4%95%E0%A4%A8\" >16. \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u091a\u093f\u0915\u0928<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#17_%E0%A4%95%E0%A5%8D%E0%A4%B5%E0%A4%BF%E0%A4%A8%E0%A5%8B%E0%A4%86\" >17. \u0915\u094d\u0935\u093f\u0928\u094b\u0906<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#18_%E0%A4%B0%E0%A4%BE%E0%A4%9C%E0%A4%97%E0%A5%80%E0%A4%B0%E0%A4%BE_Amaranth\" >18. \u0930\u093e\u091c\u0917\u0940\u0930\u093e (Amaranth)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#19_%E0%A4%AA%E0%A5%8C%E0%A4%A7-%E0%A4%86%E0%A4%A7%E0%A4%BE%E0%A4%B0%E0%A4%BF%E0%A4%A4_%E0%A4%A6%E0%A5%82%E0%A4%A7\" >19. \u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u0926\u0942\u0927<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#20_%E0%A4%B6%E0%A4%95%E0%A4%B0%E0%A4%95%E0%A4%82%E0%A4%A6_Sweet_Potatoes\" >20. \u0936\u0915\u0930\u0915\u0902\u0926 (Sweet Potatoes)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#21_%E0%A4%AD%E0%A4%BF%E0%A4%82%E0%A4%A1%E0%A5%80_Okra\" >21. \u092d\u093f\u0902\u0921\u0940 (Okra)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#22_%E0%A4%AE%E0%A5%88%E0%A4%95%E0%A5%87%E0%A4%B0%E0%A4%B2_Mackerel\" >22. \u092e\u0948\u0915\u0947\u0930\u0932 (Mackerel)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#23_%E0%A4%AC%E0%A4%9F%E0%A4%B0%E0%A4%A8%E0%A4%9F_%E0%A4%B8%E0%A5%8D%E0%A4%95%E0%A5%8D%E0%A4%B5%E0%A5%88%E0%A4%B6_Butternut_Squash\" >23. \u092c\u091f\u0930\u0928\u091f \u0938\u094d\u0915\u094d\u0935\u0948\u0936 (Butternut Squash)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#24_%E0%A4%B0%E0%A5%82%E0%A4%AC%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%AC_Rhubarb\" >24. \u0930\u0942\u092c\u093e\u0930\u094d\u092c (Rhubarb)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#25_%E0%A4%B2%E0%A5%8B%E0%A4%AC%E0%A4%BF%E0%A4%AF%E0%A4%BE_Black-Eyed_Beans\" >25. \u0932\u094b\u092c\u093f\u092f\u093e (Black-Eyed Beans)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#26_%E0%A4%B8%E0%A4%B0%E0%A4%B8%E0%A5%8B%E0%A4%82_%E0%A4%95%E0%A4%BE_%E0%A4%B8%E0%A4%BE%E0%A4%97_Mustard_Greens\" >26. \u0938\u0930\u0938\u094b\u0902 \u0915\u093e \u0938\u093e\u0917 (Mustard Greens)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#%E0%A4%B8%E0%A4%BE%E0%A4%AE%E0%A4%BE%E0%A4%A8%E0%A5%8D%E0%A4%AF_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%B6%E0%A5%8D%E0%A4%A8_FAQs\" >\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u092a\u094d\u0930\u0936\u094d\u0928 (FAQs)<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u091c\u0948\u0938\u0947 \u0939\u0940 \u0938\u0941\u092c\u0939 \u0915\u0940 \u092a\u0939\u0932\u0940 \u0915\u093f\u0930\u0923 \u0915\u094d\u0937\u093f\u0924\u093f\u091c \u092a\u0930 \u092b\u0948\u0932\u0924\u0940 \u0939\u0948, \u090f\u0915 \u0928\u092f\u093e \u0926\u093f\u0928 \u0928\u0908 \u0938\u0902\u092d\u093e\u0935\u0928\u093e\u090f\u0902 \u0932\u0947\u0915\u0930 \u0906\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u0948\u0938\u0947 \u0938\u0942\u0930\u094d\u092f \u0939\u092e\u0947\u0902 \u091c\u0940\u0935\u0928 \u0915\u0940 \u0917\u0930\u094d\u092e\u0940 \u0926\u0947\u0924\u093e \u0939\u0948, \u0935\u0948\u0938\u0947 \u0939\u0940 \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u0939\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0909\u0928\u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0916\u0928\u093f\u091c \u0939\u0948 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e\u0964 \u092f\u0939 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0914\u0930 \u0926\u093e\u0902\u0924\u094b\u0902 \u0915\u0940 \u092e\u091c\u092c\u0942\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u091c\u0930\u0942\u0930\u0940 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0938\u093e\u0925 \u0939\u0940, \u092f\u0939 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0914\u0930 \u0928\u0938\u094b\u0902 (nerves) \u0915\u0947 \u0938\u0939\u0940 \u0938\u0902\u091a\u093e\u0932\u0928 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u091a\u093f\u0902\u0924\u093e \u0928 \u0915\u0930\u0947\u0902, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0908 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0935\u093f\u0915\u0932\u094d\u092a \u092e\u094c\u091c\u0942\u0926 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u091a\u093e\u0939\u0947 \u0906\u092a \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926 \u092a\u0938\u0902\u0926 \u0915\u0930\u0924\u0947 \u0939\u094b\u0902 \u092f\u093e \u092a\u094c\u0927\u094b\u0902 \u0938\u0947 \u092e\u093f\u0932\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0915\u0908 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0906\u0939\u093e\u0930 \u0939\u0948\u0902 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0906\u092a \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0916\u093e\u0928\u092a\u093e\u0928 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0926\u0939\u0940, \u092a\u0928\u0940\u0930 \u0935\u093e\u0932\u0947 \u0911\u092e\u0932\u0947\u091f, \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 \u0914\u0930 \u092c\u093e\u0926\u093e\u092e \u091c\u0948\u0938\u0947 \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u2013 \u0938\u092d\u0940 \u092e\u0947\u0902 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0940 \u092d\u0930\u092a\u0942\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092a\u093e\u0908 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0924\u094b \u0915\u094d\u092f\u094b\u0902 \u0928 \u0906\u091c \u0938\u0947 \u0939\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930\u094b\u0902 \u0915\u0940 \u0924\u093e\u0915\u0924 \u0915\u094b \u0905\u092a\u0928\u093e\u090f\u0902? \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0907\u0938\u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u093e \u0927\u0928\u094d\u092f\u0935\u093e\u0926 \u0915\u0930\u0947\u0917\u093e\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%95%E0%A5%80_%E0%A4%B9%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%95%E0%A5%8D%E0%A4%AF%E0%A5%8B%E0%A4%82_%E0%A4%9C%E0%A4%B0%E0%A5%82%E0%A4%B0%E0%A4%A4_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A5%80_%E0%A4%B9%E0%A5%88\"><\/span><strong>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e<\/strong><strong> <\/strong><strong>\u0915\u0940<\/strong><strong> <\/strong><strong>\u0939\u092e\u0947\u0902<\/strong><strong> <\/strong><strong>\u0915\u094d\u092f\u094b\u0902<\/strong><strong> <\/strong><strong>\u091c\u0930\u0942\u0930\u0924<\/strong><strong> <\/strong><strong>\u0939\u094b\u0924\u0940<\/strong><strong> <\/strong><strong>\u0939\u0948<\/strong><strong>?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u0948 \u091c\u094b \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0915\u0908 \u0905\u0939\u092e \u092d\u0942\u092e\u093f\u0915\u093e\u090f\u0902 \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u093e \u092e\u0941\u0916\u094d\u092f \u0915\u093e\u0930\u094d\u092f \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0914\u0930 \u0926\u093e\u0902\u0924\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u093e \u0914\u0930 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u092e\u093e\u0930\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u093e\u0902 \u0932\u0917\u093e\u0924\u093e\u0930 \u091f\u0942\u091f\u0928\u0947 \u0914\u0930 \u092b\u093f\u0930 \u0938\u0947 \u092c\u0928\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0938\u0947 \u0917\u0941\u091c\u0930\u0924\u0940 \u0939\u0948\u0902\u0964&nbsp; \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0928\u0908 \u0939\u0921\u094d\u0921\u0940 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u0930\u0942\u0930\u0940 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u0902\u0915\u0941\u091a\u0928 (contraction), \u0928\u0938\u094b\u0902 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f \u0914\u0930 \u0930\u0915\u094d\u0924 \u0915\u093e \u0925\u0915\u094d\u0915\u093e \u091c\u092e\u0928\u0947 \u091c\u0948\u0938\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>&nbsp;\u092f\u0939 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u0916\u094d\u0924 \u0914\u0930 \u092b\u093f\u0930 \u0922\u0940\u0932\u093e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0915 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091c\u093f\u0938\u092e\u0947\u0902 \u0939\u0943\u0926\u092f \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0902 \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092f\u0939 \u0928\u0938\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u0938\u0939\u0940 \u0938\u0902\u0926\u0947\u0936 \u0906\u0926\u093e\u0928-\u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u094b \u092d\u0940 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \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 \u092d\u0940 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0930\u0915\u094d\u0924 \u0915\u093e \u0925\u0915\u094d\u0915\u093e \u091c\u092e\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0918\u093e\u0935 \u092d\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%95%E0%A5%80_%E0%A4%95%E0%A4%AE%E0%A5%80_%E0%A4%86%E0%A4%AA%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A5%8D%E0%A4%B5%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%A5%E0%A5%8D%E0%A4%AF_%E0%A4%95%E0%A5%8B_%E0%A4%95%E0%A5%88%E0%A4%B8%E0%A5%87_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%AD%E0%A4%BE%E0%A4%B5%E0%A4%BF%E0%A4%A4_%E0%A4%95%E0%A4%B0%E0%A4%A4%E0%A5%80_%E0%A4%B9%E0%A5%88\"><\/span><strong>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e<\/strong><strong> <\/strong><strong>\u0915\u0940<\/strong><strong> <\/strong><strong>\u0915\u092e\u0940<\/strong><strong> <\/strong><strong>\u0906\u092a\u0915\u0947<\/strong><strong> <\/strong><strong>\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/strong><strong> <\/strong><strong>\u0915\u094b<\/strong><strong> <\/strong><strong>\u0915\u0948\u0938\u0947<\/strong><strong> <\/strong><strong>\u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924<\/strong><strong> <\/strong><strong>\u0915\u0930\u0924\u0940<\/strong><strong> <\/strong><strong>\u0939\u0948<\/strong><strong>?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Calcium (\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e) \u0915\u0940 \u0915\u092e\u0940 \u0915\u093e \u0938\u0940\u0927\u093e \u0905\u0938\u0930 \u0906\u092a\u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0914\u0930 \u0926\u093e\u0902\u0924\u094b\u0902 \u092a\u0930 \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964 \u091c\u092c \u0936\u0930\u0940\u0930 \u0915\u094b \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0924\u093e, \u0924\u094b \u0935\u0939 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0938\u0947 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0932\u0947\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0938\u0947 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u093e \u0915\u092e\u091c\u094b\u0930 \u0939\u094b\u0928\u093e \u0914\u0930 \u0918\u093f\u0938\u093e\u0935\u091f \u0936\u0941\u0930\u0942 \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092b\u094d\u0930\u0948\u0915\u094d\u091a\u0930 (fractures) \u0914\u0930 \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u092a\u094b\u0930\u094b\u0938\u093f\u0938 (osteoporosis) \u0915\u093e \u0916\u0924\u0930\u093e \u092c\u0922\u093c \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u092a\u094b\u0930\u094b\u0938\u093f\u0938 \u092e\u0947\u0902 \u0939\u0921\u094d\u0921\u093f\u092f\u093e\u0902 \u0915\u092e\u091c\u094b\u0930 \u0914\u0930 \u0928\u093e\u091c\u0941\u0915 \u0939\u094b \u091c\u093e\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0915\u093e \u0905\u0938\u0930 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0905\u0928\u094d\u092f \u0939\u093f\u0938\u094d\u0938\u094b\u0902 \u092a\u0930 \u092d\u0940 \u092a\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0910\u0902\u0920\u0928 (cramps) \u0914\u0930 \u0916\u093f\u0902\u091a\u093e\u0935 (spasms) \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u092a\u0948\u0930\u094b\u0902 \u092e\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u0938\u093e\u0925 \u0939\u0940, \u092f\u0939 \u0915\u092e\u091c\u094b\u0930\u0940 \u0914\u0930 \u0925\u0915\u093e\u0928 \u0915\u093e \u0915\u093e\u0930\u0923 \u092d\u0940 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0915\u093e \u0905\u0938\u0930 \u0926\u093f\u0932 \u092a\u0930 \u092d\u0940 \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0938\u0947 \u0905\u0928\u093f\u092f\u092e\u093f\u0924 \u0927\u0921\u093c\u0915\u0928 (irregular heartbeat) \u092f\u093e \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a (hypertension) \u0915\u093e \u0916\u0924\u0930\u093e \u092c\u0922\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092c\u091a\u094d\u091a\u094b\u0902 \u092e\u0947\u0902, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u0935\u093f\u0915\u093e\u0938 \u0914\u0930 \u0935\u0943\u0926\u094d\u0927\u093f \u092e\u0947\u0902 \u0926\u0947\u0930\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0917\u0930\u094d\u092d\u0935\u0924\u0940 \u0914\u0930 \u0938\u094d\u0924\u0928\u092a\u093e\u0928 \u0915\u0930\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u092e\u0947\u0902 \u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0938\u0947 \u092a\u094d\u0930\u0940\u0915\u094d\u0932\u0947\u092e\u094d\u092a\u0938\u093f\u092f\u093e (preeclampsia) \u0914\u0930 \u0915\u092e \u0935\u091c\u0928 \u0935\u093e\u0932\u0947 \u0936\u093f\u0936\u0941\u0913\u0902 \u0915\u093e \u091c\u094b\u0916\u093f\u092e \u092c\u0922\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B9%E0%A4%AE%E0%A5%87%E0%A4%82_%E0%A4%B0%E0%A5%8B%E0%A4%9C%E0%A4%BE%E0%A4%A8%E0%A4%BE_%E0%A4%95%E0%A4%BF%E0%A4%A4%E0%A4%A8%E0%A5%80_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%95%E0%A5%80_%E0%A4%9C%E0%A4%B0%E0%A5%82%E0%A4%B0%E0%A4%A4_%E0%A4%B9%E0%A5%8B%E0%A4%A4%E0%A5%80_%E0%A4%B9%E0%A5%88\"><\/span><strong>\u0939\u092e\u0947\u0902<\/strong><strong> <\/strong><strong>\u0930\u094b\u091c\u093e\u0928\u093e<\/strong><strong> <\/strong><strong>\u0915\u093f\u0924\u0928\u0940<\/strong><strong> <\/strong><strong>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e<\/strong><strong> <\/strong><strong>\u0915\u0940<\/strong><strong> <\/strong><strong>\u091c\u0930\u0942\u0930\u0924<\/strong><strong> <\/strong><strong>\u0939\u094b\u0924\u0940<\/strong><strong> <\/strong><strong>\u0939\u0948<\/strong><strong>?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0940 \u0926\u0948\u0928\u093f\u0915 \u091c\u0930\u0942\u0930\u0924 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0940 \u0909\u092e\u094d\u0930, \u0932\u093f\u0902\u0917 \u0914\u0930 \u0917\u0930\u094d\u092d\u093e\u0935\u0938\u094d\u0925\u093e \u092f\u093e \u0938\u094d\u0924\u0928\u092a\u093e\u0928 \u091c\u0948\u0938\u0947 \u0915\u093e\u0930\u0915\u094b\u0902 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0928\u0947\u0936\u0928\u0932 \u0907\u0902\u0938\u094d\u091f\u0940\u091f\u094d\u092f\u0942\u091f\u094d\u0938 \u0911\u092b \u0939\u0947\u0932\u094d\u0925 (NIH) \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0905\u0932\u0917-\u0905\u0932\u0917 \u0906\u092f\u0941 \u0935\u0930\u094d\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u0948\u0932\u094d\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 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0939\u0948:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Age Group (<\/strong><strong>\u0906\u092f\u0941<\/strong><strong> <\/strong><strong>\u0935\u0930\u094d\u0917<\/strong><strong>)<\/strong><strong><\/strong><\/td><td><strong>Recommended Daily Calcium (<\/strong><strong>\u092a\u094d\u0930\u0924\u093f<\/strong><strong> <\/strong><strong>\u0926\u093f\u0928<\/strong><strong> <\/strong><strong>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e<\/strong><strong> <\/strong><strong>\u0915\u0940<\/strong><strong> <\/strong><strong>\u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e<\/strong><strong>)<\/strong><strong><\/strong><\/td><\/tr><tr><td>Infants (0-6 months) \/ \u0936\u093f\u0936\u0941 (0-6 \u092e\u0939\u0940\u0928\u0947)<\/td><td>200 milligrams (mg) \/ 200 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/td><\/tr><tr><td>Infants (7-12 months) \/ \u0936\u093f\u0936\u0941 (7-12 \u092e\u0939\u0940\u0928\u0947)<\/td><td>260 mg \/ 260 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/td><\/tr><tr><td>Children (1-3 years) \/ \u092c\u091a\u094d\u091a\u0947 (1-3 \u0935\u0930\u094d\u0937)<\/td><td>700 mg \/ 700 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/td><\/tr><tr><td>Children (4-8 years) \/ \u092c\u091a\u094d\u091a\u0947 (4-8 \u0935\u0930\u094d\u0937)<\/td><td>1,000 mg \/ 1,000 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/td><\/tr><tr><td>Adolescents (9-18 years) \/ \u0915\u093f\u0936\u094b\u0930 (9-18 \u0935\u0930\u094d\u0937)<\/td><td>1,300 mg \/ 1,300 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/td><\/tr><tr><td>Adults (19-50 years) \/ \u0935\u092f\u0938\u094d\u0915 (19-50 \u0935\u0930\u094d\u0937)<\/td><td>1,000 mg \/ 1,000 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/td><\/tr><tr><td>Adults (51 years and older) \/ \u0935\u092f\u0938\u094d\u0915 (51 \u0935\u0930\u094d\u0937 \u0914\u0930 \u0909\u0938\u0938\u0947 \u0905\u0927\u093f\u0915)<\/td><td>1,200 mg \/ 1,200 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/td><\/tr><tr><td>Pregnant or breastfeeding women \/ \u0917\u0930\u094d\u092d\u0935\u0924\u0940 \u092f\u093e \u0938\u094d\u0924\u0928\u092a\u093e\u0928 \u0915\u0930\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u092e\u0939\u093f\u0932\u093e\u090f\u0902<\/td><td>1,000-1,300 mg \/ 1,000-1,300 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"26_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%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\"><\/span><strong>26 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E0%A4%A1%E0%A5%87%E0%A4%AF%E0%A4%B0%E0%A5%80_%E0%A4%89%E0%A4%A4%E0%A5%8D%E0%A4%AA%E0%A4%BE%E0%A4%A6_%E0%A4%A6%E0%A5%82%E0%A4%A7_%E0%A4%AA%E0%A4%A8%E0%A5%80%E0%A4%B0_%E0%A4%A6%E0%A4%B9%E0%A5%80\"><\/span><strong>1. <\/strong><strong>\u0921\u0947\u092f\u0930\u0940 <\/strong><strong>\u0909\u0924\u094d\u092a\u093e\u0926 (<\/strong><strong>\u0926\u0942\u0927, <\/strong><strong>\u092a\u0928\u0940\u0930, <\/strong><strong>\u0926\u0939\u0940)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926 \u091c\u0948\u0938\u0947 \u0926\u0942\u0927, \u092a\u0928\u0940\u0930 \u0914\u0930 \u0926\u0939\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0947 \u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0902\u0964 \u090f\u0915 \u0915\u092a \u0926\u0942\u0927 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 300 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Dairy-products.png\" alt=\"\u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926 (\u0926\u0942\u0927, \u092a\u0928\u0940\u0930, \u0926\u0939\u0940)\" class=\"wp-image-9918\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Dairy-products.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Dairy-products-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Dairy-products-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Dairy-products-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u0907\u0938\u0940\u0932\u093f\u090f \u0939\u092e\u093e\u0930\u0940 \u092e\u093e\u0924\u093e\u090f\u0902 \u0939\u092e\u0947\u0902 \u0930\u094b\u091c \u0926\u0942\u0927 \u092a\u0940\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0939\u0924\u0940 \u0925\u0940\u0902\u0964<\/p>\n\n\n\n<p>\u092e\u0932\u093e\u0908\u0926\u093e\u0930 \u092a\u0928\u0940\u0930 \u0938\u0947 \u0932\u0947\u0915\u0930 \u0924\u093e\u091c\u0917\u0940 \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u0947 \u0926\u0939\u0940 \u0924\u0915, \u0907\u0928 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u0940 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0939\u0930 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0938\u094d\u0935\u093e\u0926 \u0914\u0930 \u092a\u094b\u0937\u0923 \u0915\u093e \u0938\u0939\u0940 \u0938\u0902\u0924\u0941\u0932\u0928 \u0932\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E0%A4%AA%E0%A4%A4%E0%A5%8D%E0%A4%A4%E0%A5%87%E0%A4%A6%E0%A4%BE%E0%A4%B0_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%82_%E0%A4%95%E0%A5%87%E0%A4%B2_%E0%A4%AA%E0%A4%BE%E0%A4%B2%E0%A4%95_%E0%A4%95%E0%A5%8B%E0%A4%B2%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%A1_%E0%A4%97%E0%A5%8D%E0%A4%B0%E0%A5%80%E0%A4%A8%E0%A5%8D%E0%A4%B8\"><\/span><strong>2. <\/strong><strong>\u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 <\/strong><strong>\u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 (<\/strong><strong>\u0915\u0947\u0932, <\/strong><strong>\u092a\u093e\u0932\u0915, <\/strong><strong>\u0915\u094b\u0932\u093e\u0930\u094d\u0921 <\/strong><strong>\u0917\u094d\u0930\u0940\u0928\u094d\u0938)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0915\u0947\u0932 (Kale) \u090f\u0915 \u0910\u0938\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u0940 \u0939\u0948, \u091c\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092f\u0939 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u093e \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u092d\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Leafy-Green-Vegetables.png\" alt=\"\u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 (\u0915\u0947\u0932, \u092a\u093e\u0932\u0915, \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928\u094d\u0938) - calcium rich foods in hindi\" class=\"wp-image-9919\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Leafy-Green-Vegetables.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Leafy-Green-Vegetables-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Leafy-Green-Vegetables-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Leafy-Green-Vegetables-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u092a\u0915\u093e \u0939\u0941\u0906 \u0915\u0947\u0932 \u0932\u0917\u092d\u0917 254 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u093e\u0932\u0915 (Spinach) \u090f\u0915 \u0915\u092a \u092a\u0915\u093e\u0928\u0947 \u092a\u0930 99 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0926\u0947\u0924\u093e \u0939\u0948, \u0914\u0930 \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928\u094d\u0938 (Collard Greens) \u092e\u0947\u0902 268 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0924\u0915 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0928 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u0914\u0930 \u092a\u094b\u0937\u0923 \u0938\u0932\u093e\u0926 \u0938\u0947 \u0932\u0947\u0915\u0930 \u0938\u094d\u092e\u0942\u0926\u0940 \u0924\u0915, \u0939\u0930 \u091a\u0940\u091c\u093c \u092e\u0947\u0902 \u0905\u0932\u0917 \u092e\u091c\u093c\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0924\u094b \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902 \u0914\u0930 \u091c\u093e\u0928 \u0932\u0947\u0902 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0935\u094b \u091c\u0930\u0942\u0930\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0926\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902, \u091c\u094b \u0907\u0938\u0947 \u092e\u091c\u092c\u0942\u0924 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E0%A4%9F%E0%A5%8B%E0%A4%AB%E0%A5%82_%E0%A4%94%E0%A4%B0_%E0%A4%AA%E0%A4%A8%E0%A5%80%E0%A4%B0_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\"><\/span><strong>3. \u091f\u094b\u092b\u0942 \u0914\u0930 \u092a\u0928\u0940\u0930 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u0932\u094d\u092b\u0947\u091f \u0938\u0947 \u092c\u0928\u093e \u091f\u094b\u092b\u0942 \u0928 \u0938\u093f\u0930\u094d\u092b \u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u092c\u0932\u094d\u0915\u093f \u092f\u0939 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u093e \u092d\u0940 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Paneer.png\" alt=\"\u091f\u094b\u092b\u0942 \u0914\u0930 \u092a\u0928\u0940\u0930 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924\" class=\"wp-image-9920\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Paneer.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Paneer-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Paneer-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Paneer-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u0906\u0927\u0947 \u0915\u092a \u091f\u094b\u092b\u0942 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 350 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092f\u093e \u0935\u0947\u0917\u0928 \u0906\u0939\u093e\u0930 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091f\u094b\u092b\u0942 \u0915\u093e \u0939\u0932\u094d\u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u0914\u0930 \u092c\u0939\u0941\u092e\u0941\u0916\u0940 \u092c\u0928\u093e\u0935\u091f \u0907\u0938\u0947 \u0915\u0908 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u092c\u0928\u093e\u0924\u0940 \u0939\u0948, \u091a\u093e\u0939\u0947 \u0935\u0939 \u0938\u0949\u092b\u094d\u091f \u0921\u093f\u092a\u094d\u0938 \u0939\u094b \u092f\u093e \u0915\u0941\u0930\u0915\u0941\u0930\u0947 \u0938\u094d\u091f\u0930-\u092b\u094d\u0930\u093e\u0908\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0940 \u0924\u0930\u0939, \u0939\u092e\u093e\u0930\u093e \u0926\u0947\u0938\u0940 \u092a\u0928\u0940\u0930 \u092d\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u093e \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964 \u092f\u0939 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u0915\u093e\u092b\u0940 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0939\u0948 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u093e \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0964<\/p>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u092a\u0928\u0940\u0930 \u0932\u0917\u092d\u0917 200 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0926\u0947\u0924\u093e \u0939\u0948, \u091c\u094b \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \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 20% \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092a\u0928\u0940\u0930 \u0915\u093e \u0939\u0932\u094d\u0915\u093e \u0938\u094d\u0935\u093e\u0926 \u0914\u0930 \u0915\u094d\u0930\u092e\u094d\u092c\u0932\u0940 (crumbly) \u092c\u0928\u093e\u0935\u091f \u0907\u0938\u0947 \u092e\u0938\u093e\u0932\u0947\u0926\u093e\u0930 \u0915\u0930\u0940 \u0938\u0947 \u0932\u0947\u0915\u0930 \u092e\u0932\u093e\u0908\u0926\u093e\u0930 \u0921\u0947\u0938\u0930\u094d\u091f \u0924\u0915, \u0915\u0908 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>&nbsp;\u0924\u094b \u092c\u0947\u091d\u093f\u091d\u0915 \u091f\u094b\u092b\u0942 \u0914\u0930 \u092a\u0928\u0940\u0930 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u091c\u093e\u0928\u0947\u0902 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0926\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E0%A4%B8%E0%A5%8B%E0%A4%AF%E0%A4%BE%E0%A4%AC%E0%A5%80%E0%A4%A8_%E0%A4%94%E0%A4%B0_%E0%A4%8F%E0%A4%A1%E0%A4%BE%E0%A4%AE%E0%A5%87%E0%A4%AE%E0%A5%87_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\"><\/span><strong>4. \u0938\u094b\u092f\u093e\u092c\u0940\u0928 \u0914\u0930 \u090f\u0921\u093e\u092e\u0947\u092e\u0947 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0938\u094b\u092f\u093e\u092c\u0940\u0928 \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u092b\u0932\u093f\u092f\u093e\u0902 \u0939\u0948\u0902, \u091c\u094b \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0938\u094b\u092f\u093e \u0926\u0942\u0927, \u091f\u094b\u092b\u0942 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u094b\u092f\u093e-\u0906\u0927\u093e\u0930\u093f\u0924 \u0909\u0924\u094d\u092a\u093e\u0926 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Soyabean.png\" alt=\"\u0938\u094b\u092f\u093e\u092c\u0940\u0928 \u0914\u0930 \u090f\u0921\u093e\u092e\u0947\u092e\u0947 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924\" class=\"wp-image-9921\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Soyabean.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Soyabean-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Soyabean-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Soyabean-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u0906\u0927\u093e \u0915\u092a \u092a\u0915\u0947 \u0939\u0941\u090f \u0938\u094b\u092f\u093e\u092c\u0940\u0928 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 88 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0907\u0938 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u090f\u0921\u093e\u092e\u0947\u092e\u0947 (Edamame), \u092f\u093e\u0928\u0940 \u0915\u093f \u0905\u092a\u0928\u0947 \u092b\u0932\u0940 \u092e\u0947\u0902 \u092c\u0902\u0926 \u0915\u091a\u094d\u091a\u0947 \u0938\u094b\u092f\u093e\u092c\u0940\u0928, \u092d\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964 \u090f\u0915 \u0915\u092a \u090f\u0921\u093e\u092e\u0947\u092e\u0947 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 98 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0914\u0930 \u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0907\u0928\u094d\u0939\u0947\u0902 \u0938\u0932\u093e\u0926 \u0938\u0947 \u0932\u0947\u0915\u0930 \u0938\u094d\u091f\u0930-\u092b\u094d\u0930\u093e\u0908 \u0924\u0915, \u0915\u0908 \u0924\u0930\u0939 \u0915\u0947 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0915\u0941\u091b \u0938\u094b\u092f\u093e-\u0906\u0927\u093e\u0930\u093f\u0924 \u0909\u0924\u094d\u092a\u093e\u0926 \u091c\u0948\u0938\u0947 \u0938\u094b\u092f\u093e \u0938\u0949\u0938 \u0914\u0930 \u091f\u0947\u092e\u094d\u092a\u0947\u0939 Calcium \u0915\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0947\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928, \u0938\u094b\u092f\u093e\u092c\u0940\u0928 \u0914\u0930 \u090f\u0921\u093e\u092e\u0947\u092e\u0947 \u0915\u094b \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e Calcium \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0964 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u093e \u0906\u0938\u093e\u0928 \u0914\u0930 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0924\u0930\u0940\u0915\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E0%A4%B8%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%A1%E0%A4%BF%E0%A4%A8_%E0%A4%94%E0%A4%B0_%E0%A4%95%E0%A5%88%E0%A4%A8%E0%A5%8D%E0%A4%A1_%E0%A4%B8%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%AE%E0%A4%A8_Sardines_and_canned_salmon\"><\/span><strong>5. <\/strong><strong>\u0938\u093e\u0930\u094d\u0921\u093f\u0928 <\/strong><strong>\u0914\u0930 <\/strong><strong>\u0915\u0948\u0928\u094d\u0921 <\/strong><strong>\u0938\u0948\u0932\u094d\u092e\u0928 (Sardines and canned salmon)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091c\u092c Calcium \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0906\u0939\u093e\u0930 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948, \u0924\u094b \u0938\u093e\u0930\u094d\u0921\u093f\u0928 (Sardines) \u0914\u0930 \u0938\u0948\u0932\u094d\u092e\u0928 (Salmon) \u0906\u092a\u0915\u0947 \u0926\u093f\u092e\u093e\u0917 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u092a\u0939\u0932\u0947 \u0928\u0939\u0940\u0902 \u0906\u0924\u0947 \u0939\u094b\u0902\u0917\u0947\u0964 \u0932\u0947\u0915\u093f\u0928 \u092f\u0947 \u091b\u094b\u091f\u0940 \u092e\u091b\u0932\u093f\u092f\u093e\u0902 Calcium \u0915\u0947 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Sardines-and-canned-salmon.png\" alt=\"\u0938\u093e\u0930\u094d\u0921\u093f\u0928 \u0914\u0930 \u0915\u0948\u0928\u094d\u0921 \u0938\u0948\u0932\u094d\u092e\u0928 (Sardines and canned salmon) - calcium rich foods in hindi\" class=\"wp-image-9922\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Sardines-and-canned-salmon.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Sardines-and-canned-salmon-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Sardines-and-canned-salmon-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Sardines-and-canned-salmon-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u0938\u093e\u0930\u094d\u0921\u093f\u0928 \u092e\u0947\u0902 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 100 \u0917\u094d\u0930\u093e\u092e \u0938\u093e\u0930\u094d\u0921\u093f\u0928 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 240 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0948\u0928\u094d\u0921 \u0938\u0948\u0932\u094d\u092e\u0928 \u092d\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u093e \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964 3.5 \u0914\u0902\u0938 \u0938\u0948\u0932\u094d\u092e\u0928 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 180 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092c\u0922\u093c\u093f\u092f\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E0%A4%AC%E0%A4%BE%E0%A4%A6%E0%A4%BE%E0%A4%AE_%E0%A4%94%E0%A4%B0_%E0%A4%85%E0%A4%A8%E0%A5%8D%E0%A4%AF_%E0%A4%A8%E0%A4%9F%E0%A5%8D%E0%A4%B8_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\"><\/span><strong>6. \u092c\u093e\u0926\u093e\u092e \u0914\u0930 \u0905\u0928\u094d\u092f \u0928\u091f\u094d\u0938 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092c\u093e\u0926\u093e\u092e \u0914\u0930 \u0905\u0928\u094d\u092f \u0928\u091f\u094d\u0938 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0947 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u091c\u094b \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0914\u0930 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u090f \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Nuts-2.png\" alt=\"\u092c\u093e\u0926\u093e\u092e \u0914\u0930 \u0905\u0928\u094d\u092f \u0928\u091f\u094d\u0938 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924\" class=\"wp-image-9923\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Nuts-2.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Nuts-2-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Nuts-2-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Nuts-2-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u0916\u093e\u0938\u0915\u0930 \u092c\u093e\u0926\u093e\u092e, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 100 \u0917\u094d\u0930\u093e\u092e \u092c\u093e\u0926\u093e\u092e \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 254 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0905\u0928\u094d\u092f \u0928\u091f\u094d\u0938 \u091c\u0948\u0938\u0947 \u092c\u094d\u0930\u093e\u091c\u093c\u0940\u0932 \u0928\u091f\u094d\u0938 (Brazil nuts), \u0939\u0947\u091c\u093c\u0932\u0928\u091f\u094d\u0938 (Hazelnuts), \u0914\u0930 \u092a\u093f\u0938\u094d\u0924\u093e (Pistachios) \u092d\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 1\/4 \u0915\u092a \u0928\u091f\u094d\u0938 \u092e\u0947\u0902 30-50 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u0928\u091f\u094d\u0938 \u0928 \u0915\u0947\u0935\u0932 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u092c\u0932\u094d\u0915\u093f \u0907\u0928\u094d\u0939\u0947\u0902 \u0938\u0932\u093e\u0926 \u0914\u0930 \u0938\u094d\u092e\u0942\u0926\u0940 \u091c\u0948\u0938\u0947 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0928\u091f\u094d\u0938 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u093e \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u0907\u0928\u092e\u0947\u0902 \u0915\u0948\u0932\u094b\u0930\u0940 \u092d\u0940 \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0932\u093f\u090f \u0907\u0928\u094d\u0939\u0947\u0902 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u0940 \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E0%A4%9A%E0%A4%BF%E0%A4%AF%E0%A4%BE_%E0%A4%B8%E0%A5%80%E0%A4%A1%E0%A5%8D%E0%A4%B8_%E0%A4%94%E0%A4%B0_%E0%A4%85%E0%A4%B2%E0%A4%B8%E0%A5%80_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\"><\/span><strong>7. \u091a\u093f\u092f\u093e \u0938\u0940\u0921\u094d\u0938 \u0914\u0930 \u0905\u0932\u0938\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/chia-seeds-ke-fayde-in-hindi\/\" data-wpil-monitor-id=\"284\">\u091a\u093f\u092f\u093e \u0938\u0940\u0921\u094d\u0938<\/a> \u0914\u0930 \u0905\u0932\u0938\u0940 (Flaxseeds) \u091b\u094b\u091f\u0947 \u0939\u094b\u0924\u0947 \u0939\u0941\u090f \u092d\u0940 Calcium \u0915\u0947 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u091c\u094b \u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u090f \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u091a\u093f\u092f\u093e \u0938\u0940\u0921\u094d\u0938 \u092e\u0947\u0902 Calcium \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u093e\u092b\u0940 \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Chia-seeds.png\" alt=\"\u091a\u093f\u092f\u093e \u0938\u0940\u0921\u094d\u0938 \u0914\u0930 \u0905\u0932\u0938\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924\" class=\"wp-image-9924\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Chia-seeds.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Chia-seeds-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Chia-seeds-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Chia-seeds-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u091a\u093f\u092f\u093e \u0938\u0940\u0921\u094d\u0938 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 631 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e Calcium \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0926\u0948\u0928\u093f\u0915 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e (RDA) \u0915\u093e 18% \u092a\u0942\u0930\u093e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0926\u0942\u0938\u0930\u0940 \u0913\u0930, 100 \u0917\u094d\u0930\u093e\u092e \u0905\u0932\u0938\u0940 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 255 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e Calcium \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u091a\u093f\u092f\u093e \u0914\u0930 \u0905\u0932\u0938\u0940 \u092e\u0947\u0902 Calcium \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0914\u0930 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u092c\u0940\u091c \u092d\u0942\u0916 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u092e\u0947\u0902 \u092d\u0940 \u0938\u0939\u093e\u092f\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>Calcium \u0914\u0930 \u0913\u092e\u0947\u0917\u093e-3 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u091a\u093f\u092f\u093e \u0914\u0930 \u0905\u0932\u0938\u0940 \u092b\u093e\u0907\u092c\u0930, \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0914\u0930 \u0905\u0928\u094d\u092f \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0947 \u092d\u0940 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902, \u091c\u094b \u0906\u092a\u0915\u0947 \u092a\u0947\u091f \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u092a\u093e\u091a\u0928 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u094d\u0939\u0947\u0902 \u0938\u094d\u092e\u0942\u0926\u0940, \u0926\u0939\u0940, \u092f\u093e \u0905\u0928\u093e\u091c \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u0915\u0930 \u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u0915\u093e \u092a\u094b\u0937\u0923 \u092c\u0922\u093c\u093e\u090f\u0902 \u0914\u0930 \u090f\u0915 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0915\u094d\u0930\u0902\u091a \u092a\u093e\u090f\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E0%A4%AC%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%95%E0%A5%8B%E0%A4%B2%E0%A5%80_%E0%A4%94%E0%A4%B0_%E0%A4%85%E0%A4%A8%E0%A5%8D%E0%A4%AF_%E0%A4%95%E0%A5%8D%E0%A4%B0%E0%A5%82%E0%A4%B8%E0%A5%80%E0%A4%AB%E0%A5%87%E0%A4%B0%E0%A4%B8_cruciferous_%E0%A4%B8%E0%A4%AC%E0%A5%8D%E0%A4%9C%E0%A4%BF%E0%A4%AF%E0%A4%BE%E0%A4%82\"><\/span><strong>8. <\/strong><strong>\u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 <\/strong><strong>\u0914\u0930 <\/strong><strong>\u0905\u0928\u094d\u092f <\/strong><strong>\u0915\u094d\u0930\u0942\u0938\u0940\u092b\u0947\u0930\u0938 (cruciferous) <\/strong><strong>\u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 \u0914\u0930 \u0905\u0928\u094d\u092f \u0915\u094d\u0930\u0942\u0938\u0940\u092b\u0947\u0930\u0938 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 \u091c\u0948\u0938\u0947 \u0905\u0930\u0941\u0917\u0941\u0932\u093e, \u092c\u094b\u0915 \u091a\u0949\u092f, \u092c\u094d\u0930\u0938\u0947\u0932\u094d\u0938 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938, \u092a\u0924\u094d\u0924\u093e\u0917\u094b\u092d\u0940, \u092b\u0942\u0932\u0917\u094b\u092d\u0940, \u092e\u0942\u0932\u0940 \u0914\u0930 \u0936\u0932\u091c\u092e Calcium \u0915\u0947 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Broccoli.png\" alt=\"\u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 \u0914\u0930 \u0905\u0928\u094d\u092f \u0915\u094d\u0930\u0942\u0938\u0940\u092b\u0947\u0930\u0938 (cruciferous) \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902\" class=\"wp-image-9925\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Broccoli.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Broccoli-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Broccoli-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Broccoli-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u090f\u0915 \u0915\u092a \u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 43 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e Calcium \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0940 \u0924\u0930\u0939, \u092c\u094b\u0915 \u091a\u0949\u092f, \u092c\u094d\u0930\u0938\u0947\u0932\u094d\u0938 \u0938\u094d\u092a\u094d\u0930\u093e\u0909\u091f\u094d\u0938 \u0914\u0930 \u0915\u093e\u0932\u0947 (Kale) \u092e\u0947\u0902 \u092d\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 Calcium \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0928 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 Calcium \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u092b\u093e\u0907\u092c\u0930, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u0915\u094b \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0947 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0914\u0930 \u0905\u0927\u093f\u0915 \u092a\u093e\u0928\u0940 \u0935\u093e\u0932\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902 \u0964<\/p>\n\n\n\n<p>\u091c\u094b \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u092f\u093e \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u092c\u0928\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0926\u0930\u094d\u0936 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u094d\u0939\u0947\u0902 \u0915\u091a\u094d\u091a\u093e \u092f\u093e \u092a\u0915\u093e \u0915\u0930 \u0938\u0932\u093e\u0926 \u0938\u0947 \u0932\u0947\u0915\u0930 \u0938\u094d\u091f\u0930-\u092b\u094d\u0930\u093e\u0908 \u091c\u0948\u0938\u0947 \u0915\u0908 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E0%A4%B8%E0%A4%82%E0%A4%A4%E0%A4%B0%E0%A5%87_%E0%A4%94%E0%A4%B0_%E0%A4%85%E0%A4%A8%E0%A5%8D%E0%A4%AF_%E0%A4%B8%E0%A4%BF%E0%A4%9F%E0%A5%8D%E0%A4%B0%E0%A4%B8_%E0%A4%AB%E0%A4%B2_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\"><\/span><strong>9. \u0938\u0902\u0924\u0930\u0947 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u093f\u091f\u094d\u0930\u0938 \u092b\u0932 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u091c\u092c \u0939\u092e \u0938\u0902\u0924\u0930\u0947 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u093f\u091f\u094d\u0930\u0938 \u092b\u0932\u094b\u0902 \u0915\u0940 \u092c\u093e\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0938\u092c\u0938\u0947 \u092a\u0939\u0932\u0947 \u0939\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u0940 \u092f\u093e\u0926 \u0906\u0924\u0940 \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928, \u092f\u0947 \u092b\u0932 Calcium \u0915\u0947 \u092d\u0940 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Oranges-and-citrus-fruits.png\" alt=\"\u0938\u0902\u0924\u0930\u0947 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u093f\u091f\u094d\u0930\u0938 \u092b\u0932 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924 - calcium rich foods in hindi\" class=\"wp-image-9926\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Oranges-and-citrus-fruits.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Oranges-and-citrus-fruits-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Oranges-and-citrus-fruits-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Oranges-and-citrus-fruits-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u090f\u0915 \u092e\u0927\u094d\u092f\u092e \u0906\u0915\u093e\u0930 \u0915\u0947 \u0938\u0902\u0924\u0930\u0947 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 50 \u0938\u0947 70 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e Calcium \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0905\u0902\u0917\u0942\u0930, \u0928\u0940\u0902\u092c\u0942 \u0914\u0930 \u092e\u094c\u0938\u0902\u092c\u0940 \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u0938\u093f\u091f\u094d\u0930\u0938 \u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u092d\u0940 \u0925\u094b\u0921\u093c\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 Calcium \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u093f\u091f\u094d\u0930\u0938 \u092b\u0932\u094b\u0902 \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u092b\u093e\u092f\u0926\u093e \u092f\u0939 \u0939\u0948 \u0915\u093f \u0907\u0928\u094d\u0939\u0947\u0902 \u0915\u0908 \u0924\u0930\u0940\u0915\u094b\u0902 \u0938\u0947 \u0916\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0906\u092a \u0907\u0928\u094d\u0939\u0947\u0902 \u091c\u0942\u0938 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u091f\u0941\u0915\u0921\u093c\u094b\u0902 \u092e\u0947\u0902 \u0915\u093e\u091f\u0915\u0930, \u092f\u093e \u0938\u0940\u0927\u0947 \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u092d\u0940 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u0948\u0938\u0947 \u0928\u092e\u0915\u0940\u0928 \u0938\u0932\u093e\u0926 \u092f\u093e \u092e\u0940\u0920\u0947 \u0921\u0947\u0938\u0930\u094d\u091f\u0964 \u0907\u0928\u0915\u0947 \u0909\u092a\u092f\u094b\u0917 \u0915\u0947 \u0935\u093f\u0915\u0932\u094d\u092a \u0905\u0928\u0917\u093f\u0928\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%E0%A4%A4%E0%A4%BF%E0%A4%B2_%E0%A4%95%E0%A5%87_%E0%A4%AC%E0%A5%80%E0%A4%9C_%E0%A4%94%E0%A4%B0_%E0%A4%A4%E0%A4%BE%E0%A4%B9%E0%A4%BF%E0%A4%A8%E0%A5%80_%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A5%8D%E0%A4%B6%E0%A4%BF%E0%A4%AF%E0%A4%AE_%E0%A4%B8%E0%A5%8D%E0%A4%B0%E0%A5%8B%E0%A4%A4\"><\/span><strong>10. \u0924\u093f\u0932 \u0915\u0947 \u092c\u0940\u091c \u0914\u0930 \u0924\u093e\u0939\u093f\u0928\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0924\u093f\u0932 \u0915\u0947 \u092c\u0940\u091c \u0914\u0930 \u0924\u093e\u0939\u093f\u0928\u0940 \u0915\u094b \u0905\u0915\u094d\u0938\u0930 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0915\u0947 \u0938\u094d\u0930\u094b\u0924 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0928\u091c\u0930\u0905\u0902\u0926\u093e\u091c \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092f\u0947 \u0907\u0938 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0916\u0928\u093f\u091c \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u093e \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0924\u0930\u0940\u0915\u093e \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Til-Ke-Beej.png\" alt=\" \u0924\u093f\u0932 \u0915\u0947 \u092c\u0940\u091c \u0914\u0930 \u0924\u093e\u0939\u093f\u0928\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u094d\u0930\u094b\u0924\" class=\"wp-image-9927\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Til-Ke-Beej.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Til-Ke-Beej-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Til-Ke-Beej-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Til-Ke-Beej-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u0924\u093f\u0932 \u0915\u0947 \u092c\u0940\u091c \u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0915\u0947 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0902\u0964 \u090f\u0915 \u092c\u0921\u093c\u093e \u091a\u092e\u094d\u092e\u091a \u0924\u093f\u0932 \u0915\u0947 \u092c\u0940\u091c \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 88 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0924\u093e\u0939\u093f\u0928\u0940, \u091c\u094b \u0924\u093f\u0932 \u0915\u0947 \u092c\u0940\u091c\u094b\u0902 \u0938\u0947 \u092c\u0928\u0924\u0940 \u0939\u0948, \u092d\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0915\u093e \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964 \u090f\u0915 \u091a\u092e\u094d\u092e\u091a \u0924\u093e\u0939\u093f\u0928\u0940 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 64 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0924\u093f\u0932 \u0915\u0947 \u092c\u0940\u091c \u0914\u0930 \u0924\u093e\u0939\u093f\u0928\u0940 \u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e, \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0906\u092f\u0930\u0928 \u0914\u0930 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u091c\u0948\u0938\u0947 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0916\u093e\u0938\u0915\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u092f\u093e \u0935\u0947\u0917\u0928 \u0906\u0939\u093e\u0930 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092f\u0939 \u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0947 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092d\u0940 \u0938\u092e\u0930\u094d\u0925\u0928 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0914\u0930 \u092e\u091c\u092c\u0942\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_%E0%A4%85%E0%A4%82%E0%A4%9C%E0%A5%80%E0%A4%B0\"><\/span><strong>11. <\/strong><strong>\u0905\u0902\u091c\u0940\u0930<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0905\u0902\u091c\u0940\u0930, \u091a\u093e\u0939\u0947 \u0938\u0942\u0916\u0940 \u0939\u094b \u092f\u093e \u0924\u093e\u091c\u093c\u0940, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0915\u094b \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u093e \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0924\u0930\u0940\u0915\u093e \u0939\u0948\u0964 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0942\u0916\u0940 \u0905\u0902\u091c\u0940\u0930 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 165 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u092c\u0915\u093f 100 \u0917\u094d\u0930\u093e\u092e \u0924\u093e\u091c\u093c\u0940 \u0905\u0902\u091c\u0940\u0930 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 35 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Anjeer.png\" alt=\"\u0905\u0902\u091c\u0940\u0930\" class=\"wp-image-9928\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Anjeer.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Anjeer-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Anjeer-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Anjeer-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u0907\u0938\u092e\u0947\u0902 \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092a\u093e\u091a\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u0942\u091c\u0928 (inflammation) \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u090f\u0915 \u092e\u0940\u0920\u093e \u0914\u0930 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0938\u094d\u0928\u0948\u0915 \u0939\u0948 \u091c\u093f\u0938\u0947 \u0906\u092a \u0905\u0915\u0947\u0932\u0947 \u0916\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0938\u0932\u093e\u0926 \u0914\u0930 \u092c\u0947\u0915\u094d\u0921 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u091c\u094b\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u092e\u0947\u0902 \u090a\u0930\u094d\u091c\u093e \u092d\u0940 \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u094b \u0907\u0938\u0947 \u0916\u093f\u0932\u093e\u0921\u093c\u093f\u092f\u094b\u0902 \u0914\u0930 \u0938\u0915\u094d\u0930\u093f\u092f \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902 \u0915\u093f \u0905\u0902\u091c\u0940\u0930 \u092e\u0947\u0902 \u0936\u0930\u094d\u0915\u0930\u093e (sugar) \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0907\u0938\u0947 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0906\u0939\u093e\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u092e \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_%E0%A4%AC%E0%A5%80%E0%A4%A8%E0%A5%8D%E0%A4%B8\"><\/span><strong>12. \u092c\u0940\u0928\u094d\u0938<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092c\u0940\u0928\u094d\u0938, \u091c\u0948\u0938\u0947 \u092c\u094d\u0932\u0948\u0915 \u092c\u0940\u0928\u094d\u0938, \u0938\u092b\u0947\u0926 \u0930\u093e\u091c\u092e\u093e, \u0914\u0930 \u092a\u093f\u0902\u091f\u094b \u092c\u0940\u0928\u094d\u0938 (Chitri Rajma), Calcium \u0915\u0947 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964 \u0907\u0928\u092e\u0947\u0902 \u0905\u0928\u094d\u092f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u091c\u0948\u0938\u0947 \u092b\u093e\u0907\u092c\u0930, \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0906\u092f\u0930\u0928 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Beans.png\" alt=\"\u092c\u0940\u0928\u094d\u0938\" class=\"wp-image-9929\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Beans.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Beans-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Beans-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Beans-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u090f\u0915 \u0915\u092a \u092a\u0915\u0947 \u0939\u0941\u090f \u092c\u094d\u0932\u0948\u0915 \u092c\u0940\u0928\u094d\u0938 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 46 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e Calcium \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u092c\u0915\u093f \u090f\u0915 \u0915\u092a \u092a\u0915\u0947 \u0939\u0941\u090f \u0938\u092b\u0947\u0926 \u092c\u0940\u0928\u094d\u0938 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 161 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e Calcium \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092c\u0940\u0928\u094d\u0938 \u0915\u094b \u0915\u0908 \u0924\u0930\u0940\u0915\u094b\u0902 \u0938\u0947 \u0916\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u0948\u0938\u0947 \u0915\u0930\u0940, \u0938\u0942\u092a, \u0938\u094d\u091f\u094d\u092f\u0942, \u0938\u0932\u093e\u0926 \u0914\u0930 \u0930\u0948\u092a\u094d\u0938\u0964 \u092c\u0940\u0928\u094d\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0915\u0908 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0935\u094d\u092f\u0902\u091c\u0928 \u092c\u0928\u093e\u090f \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_%E0%A4%A6%E0%A4%BE%E0%A4%B2%E0%A5%87%E0%A4%82\"><\/span><strong>13. <\/strong><strong>\u0926\u093e\u0932\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0926\u093e\u0932\u094b\u0902 \u0915\u0940 \u092a\u094b\u0937\u0923 \u0936\u0915\u094d\u0924\u093f \u092a\u0930\u093f\u091a\u092f \u0915\u0940 \u092e\u094b\u0939\u0924\u093e\u091c \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0926\u093e\u0932\u0947\u0902 Calcium \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u092b\u093e\u0907\u092c\u0930, \u0914\u0930 \u0906\u092f\u0930\u0928 \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u092d\u0940 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Dal.png\" alt=\"\u0926\u093e\u0932\u0947\u0902\" class=\"wp-image-9930\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Dal.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Dal-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Dal-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Dal-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u092a\u0915\u0940 \u0939\u0941\u0908 \u0926\u093e\u0932 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 19 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e Calcium \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0926\u093e\u0932\u0947\u0902 \u0935\u0938\u093e (fat) \u0914\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u092e\u0947\u0902 \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948\u0902, \u091c\u094b \u0909\u0928\u094d\u0939\u0947\u0902 \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928\u092e\u0947\u0902 \u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f (complex carbohydrates) \u0915\u0940 \u092d\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u094b \u0930\u0915\u094d\u0924 \u0936\u0930\u094d\u0915\u0930\u093e (blood sugar) \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0926\u093f\u0928 \u092d\u0930 \u090a\u0930\u094d\u091c\u093e \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_%E0%A4%AB%E0%A4%BC%E0%A5%89%E0%A4%B0%E0%A5%8D%E0%A4%9F%E0%A4%BF%E0%A4%AB%E0%A4%BC%E0%A4%BE%E0%A4%87%E0%A4%A1_Fortified_%E0%A4%AC%E0%A5%8D%E0%A4%B0%E0%A5%87%E0%A4%95%E0%A4%AB%E0%A4%BC%E0%A4%BE%E0%A4%B8%E0%A5%8D%E0%A4%9F_%E0%A4%B8%E0%A5%80%E0%A4%B0%E0%A4%BF%E0%A4%AF%E0%A4%B2%E0%A5%8D%E0%A4%B8\"><\/span><strong>14. <\/strong><strong>\u092b\u093c\u0949\u0930\u094d\u091f\u093f\u092b\u093c\u093e\u0907\u0921 (Fortified) <\/strong><strong>\u092c\u094d\u0930\u0947\u0915\u092b\u093c\u093e\u0938\u094d\u091f <\/strong><strong>\u0938\u0940\u0930\u093f\u092f\u0932\u094d\u0938<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092b\u093c\u0949\u0930\u094d\u091f\u093f\u092b\u093c\u093e\u0907\u0921 \u0906\u0939\u093e\u0930 \u0910\u0938\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0964 &nbsp;\u091c\u093f\u0928\u092e\u0947\u0902 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0935\u093f\u091f\u093e\u092e\u093f\u0928, \u0916\u0928\u093f\u091c (minerals), \u092f\u093e \u0905\u0928\u094d\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u091c\u094b\u0921\u093c\u0947 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u0924\u093e\u0915\u093f \u0909\u0928\u0915\u0940 \u092a\u094b\u0937\u0923 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092c\u0922\u093c\u093e\u0908 \u091c\u093e \u0938\u0915\u0947\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Breakfast-cereals.png\" alt=\"\u092b\u093c\u0949\u0930\u094d\u091f\u093f\u092b\u093c\u093e\u0907\u0921 (Fortified) \u092c\u094d\u0930\u0947\u0915\u092b\u093c\u093e\u0938\u094d\u091f \u0938\u0940\u0930\u093f\u092f\u0932\u094d\u0938\" class=\"wp-image-9931\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Breakfast-cereals.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Breakfast-cereals-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Breakfast-cereals-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Breakfast-cereals-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u0915\u0908 \u092c\u094d\u0930\u0947\u0915\u092b\u093c\u093e\u0938\u094d\u091f \u0938\u0940\u0930\u093f\u092f\u0932\u094d\u0938 \u092e\u0947\u0902 Calcium \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0907\u0938 \u0906\u0935\u0936\u094d\u092f\u0915 \u0916\u0928\u093f\u091c \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u093e \u0906\u0938\u093e\u0928 \u0914\u0930 \u0938\u0941\u0935\u093f\u0927\u093e\u091c\u0928\u0915 \u0924\u0930\u0940\u0915\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u090f\u0915 \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u092b\u093c\u0949\u0930\u094d\u091f\u093f\u092b\u093c\u093e\u0907\u0921 \u092c\u094d\u0930\u0947\u0915\u092b\u093c\u093e\u0938\u094d\u091f \u0938\u0940\u0930\u093f\u092f\u0932 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 1000 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e Calcium \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0947 \u0932\u0917\u092d\u0917 \u092c\u0930\u093e\u092c\u0930 \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_%E0%A4%AE%E0%A5%8B%E0%A4%B2%E0%A4%B8%E0%A5%8D%E0%A4%95_%E0%A4%B8%E0%A5%80%E0%A4%AA_%E0%A4%95%E0%A5%8D%E0%A4%B2%E0%A5%88%E0%A4%AE%E0%A5%8D%E0%A4%B8_%E0%A4%B8%E0%A5%8D%E0%A4%95%E0%A5%88%E0%A4%B2%E0%A4%AA%E0%A5%8D%E0%A4%B8\"><\/span><strong>15. <\/strong><strong>\u092e\u094b\u0932\u0938\u094d\u0915 (<\/strong><strong>\u0938\u0940\u092a, <\/strong><strong>\u0915\u094d\u0932\u0948\u092e\u094d\u0938, <\/strong><strong>\u0938\u094d\u0915\u0948\u0932\u092a\u094d\u0938)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092e\u094b\u0932\u0938\u094d\u0915 (Molluscs) \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0936\u0947\u0932\u092b\u093f\u0936 (shellfish) \u0939\u0948\u0902, \u091c\u094b Calcium \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u092a\u094d\u0930\u094b\u091f\u0940\u0928, \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 B12 \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u0938\u092e\u0943\u0926\u094d\u0927 \u0938\u094d\u0930\u094b\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Molluscs.png\" alt=\"\u092e\u094b\u0932\u0938\u094d\u0915 (\u0938\u0940\u092a, \u0915\u094d\u0932\u0948\u092e\u094d\u0938, \u0938\u094d\u0915\u0948\u0932\u092a\u094d\u0938)\" class=\"wp-image-9932\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Molluscs.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Molluscs-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Molluscs-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Molluscs-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u092f\u0939, \u091c\u0948\u0938\u0947 \u0915\u094d\u0932\u0948\u092e\u094d\u0938 (clams), \u092e\u0938\u0932\u094d\u0938 (mussels), \u0938\u0940\u092a (oysters), \u0914\u0930 \u0938\u094d\u0915\u0948\u0932\u092a\u094d\u0938 (scallops), \u0906\u0939\u093e\u0930 Calcium \u0915\u0947 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0915\u0941\u091b \u092e\u094b\u0932\u0938\u094d\u0915 \u092e\u0947\u0902 Calcium \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0926\u0942\u0927 \u0914\u0930 \u092a\u0928\u0940\u0930 \u091c\u0948\u0938\u0947 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0938\u0947 \u092d\u0940 \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 100 \u0917\u094d\u0930\u093e\u092e \u0915\u094d\u0932\u0948\u092e\u094d\u0938 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 92 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e Calcium \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0940 \u0924\u0930\u0939, 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0940\u092a \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 16 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e Calcium \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"16_%E0%A4%B9%E0%A4%A1%E0%A5%8D%E0%A4%A1%E0%A4%BF%E0%A4%AF%E0%A5%8B%E0%A4%82_%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A4%BE%E0%A4%A5_%E0%A4%9A%E0%A4%BF%E0%A4%95%E0%A4%A8\"><\/span><strong>16. <\/strong><strong>\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 <\/strong><strong>\u0915\u0947 <\/strong><strong>\u0938\u093e\u0925 <\/strong><strong>\u091a\u093f\u0915\u0928<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u091a\u093f\u0915\u0928 \u0906\u0939\u093e\u0930 Calcium \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u092d\u0932\u0947 \u0939\u0940 \u092f\u0939 \u0938\u0942\u091a\u0940 \u092e\u0947\u0902 \u0905\u0928\u094d\u092f \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0924\u0930\u0939 Calcium \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0928 \u0939\u094b\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902-\u0915\u0947-\u0938\u093e\u0925-\u091a\u093f\u0915\u0928.png\" alt=\"\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u091a\u093f\u0915\u0928\" class=\"wp-image-9933\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902-\u0915\u0947-\u0938\u093e\u0925-\u091a\u093f\u0915\u0928.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902-\u0915\u0947-\u0938\u093e\u0925-\u091a\u093f\u0915\u0928-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902-\u0915\u0947-\u0938\u093e\u0925-\u091a\u093f\u0915\u0928-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902-\u0915\u0947-\u0938\u093e\u0925-\u091a\u093f\u0915\u0928-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u091a\u093f\u0915\u0928 \u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 Calcium \u092b\u0949\u0938\u094d\u092b\u0947\u091f (calcium phosphate) \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0936\u0930\u0940\u0930 \u0926\u094d\u0935\u093e\u0930\u093e \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>&nbsp;\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u091a\u093f\u0915\u0928 \u0915\u0947 \u092e\u093e\u0902\u0938 \u092e\u0947\u0902 Calcium \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0905\u0915\u094d\u0938\u0930 \u0936\u094b\u0930\u092c\u093e (broth) \u092f\u093e \u0938\u094d\u091f\u0949\u0915 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b Calcium \u0915\u093e \u090f\u0915 \u0938\u092e\u0943\u0926\u094d\u0927 \u0938\u094d\u0930\u094b\u0924 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>Calcium \u092f\u0941\u0915\u094d\u0924 \u091a\u093f\u0915\u0928 \u0936\u094b\u0930\u092c\u093e \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0938\u0942\u092a, \u0938\u094d\u091f\u094d\u092f\u0942 \u0914\u0930 \u0905\u0928\u094d\u092f \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u0938\u094d\u0935\u093e\u0926 \u0914\u0930 \u092a\u094b\u0937\u0923 \u0926\u094b\u0928\u094b\u0902 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"17_%E0%A4%95%E0%A5%8D%E0%A4%B5%E0%A4%BF%E0%A4%A8%E0%A5%8B%E0%A4%86\"><\/span><strong>17. <\/strong><strong>\u0915\u094d\u0935\u093f\u0928\u094b\u0906<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0915\u094d\u0935\u093f\u0928\u094b\u0906 (Quinoa) \u090f\u0915 \u092c\u0939\u0941\u092e\u0941\u0916\u0940 \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0906\u0939\u093e\u0930 \u0939\u0948, \u091c\u094b \u0915\u0908 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u0906\u0939\u093e\u0930 Calcium \u0915\u093e \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u094b\u0928\u093e \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Quinoa.png\" alt=\"\u0915\u094d\u0935\u093f\u0928\u094b\u0906\" class=\"wp-image-9934\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Quinoa.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Quinoa-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Quinoa-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Quinoa-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u092a\u0915\u0947 \u0939\u0941\u090f \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u0915\u093e \u090f\u0915 \u0915\u092a \u0932\u0917\u092d\u0917 60 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e Calcium \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"18_%E0%A4%B0%E0%A4%BE%E0%A4%9C%E0%A4%97%E0%A5%80%E0%A4%B0%E0%A4%BE_Amaranth\"><\/span><strong>18. <\/strong><strong>\u0930\u093e\u091c\u0917\u0940\u0930\u093e (Amaranth)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0930\u093e\u091c\u0917\u0940\u0930\u093e (Amaranth) \u0915\u093e \u090f\u0915 \u0915\u092a \u092a\u0915\u0947 \u0939\u0941\u090f \u0930\u0942\u092a \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 116 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e Calcium \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \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 12% \u0939\u0948\u0964 \u092f\u0939 \u0930\u093e\u091c\u0917\u0940\u0930\u093e \u0915\u094b Calcium \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0905\u0928\u093e\u091c\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Amaranth.png\" alt=\"\u0930\u093e\u091c\u0917\u0940\u0930\u093e (Amaranth)\" class=\"wp-image-9935\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Amaranth.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Amaranth-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Amaranth-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Amaranth-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u092f\u0939 \u090f\u0915 \u0905\u0928\u094b\u0916\u093e Calcium \u0938\u094d\u0930\u094b\u0924 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e, \u092b\u0949\u0938\u094d\u092b\u094b\u0930\u0938 (phosphorus), \u0914\u0930 \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u0916\u0928\u093f\u091c \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0915\u093e \u0928\u091f\u0940 (nutty) \u0938\u094d\u0935\u093e\u0926 \u0914\u0930 \u0928\u093e\u091c\u0941\u0915 \u092c\u0928\u093e\u0935\u091f \u0907\u0938\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u092d\u094b\u091c\u0928 \u0915\u093e \u092c\u0922\u093c\u093f\u092f\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0947 \u0938\u0932\u093e\u0926, \u0938\u0942\u092a, \u0938\u094d\u091f\u094d\u092f\u0942 \u0914\u0930 \u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f \u092c\u0947\u0915 \u0915\u093f\u090f \u0939\u0941\u090f \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"19_%E0%A4%AA%E0%A5%8C%E0%A4%A7-%E0%A4%86%E0%A4%A7%E0%A4%BE%E0%A4%B0%E0%A4%BF%E0%A4%A4_%E0%A4%A6%E0%A5%82%E0%A4%A7\"><\/span><strong>19. <\/strong><strong>\u092a\u094c\u0927-<\/strong><strong>\u0906\u0927\u093e\u0930\u093f\u0924 <\/strong><strong>\u0926\u0942\u0927<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u0926\u0942\u0927 (plant-based milk) \u0909\u0928\u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948 \u091c\u094b \u0935\u0947\u0917\u0928 \u092f\u093e \u0932\u0948\u0915\u094d\u091f\u094b\u091c-\u092e\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 Calcium \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/plant-based-milk.png\" alt=\"\u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u0926\u0942\u0927\" class=\"wp-image-9936\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/plant-based-milk.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/plant-based-milk-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/plant-based-milk-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/plant-based-milk-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u0926\u0942\u0927 \u092e\u0947\u0902 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 Calcium \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u0917\u093e\u092f \u0915\u0947 \u0926\u0942\u0927 \u0915\u0940 \u0924\u0930\u0939 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 Calcium \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0915\u0941\u091b \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u0926\u0942\u0927, \u091c\u093f\u0928\u092e\u0947\u0902 Calcium \u092e\u093f\u0932\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0938\u094b\u092f\u093e \u0926\u0942\u0927, \u092c\u093e\u0926\u093e\u092e \u0926\u0942\u0927 \u0914\u0930 \u0913\u091f (oat) \u0926\u0942\u0927 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092b\u093c\u0949\u0930\u094d\u091f\u093f\u092b\u093c\u093e\u0907\u0921 (fortified) \u0938\u094b\u092f\u093e \u0926\u0942\u0927 \u0915\u093e \u090f\u0915 \u0915\u092a (\u0932\u0917\u092d\u0917 250 \u092e\u093f\u0932\u0940\u0932\u0940\u091f\u0930) \u0932\u0917\u092d\u0917 98 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0926\u0948\u0928\u093f\u0915 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u093e \u0932\u0917\u092d\u0917 15% \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0940 \u0924\u0930\u0939, \u090f\u0915 \u0915\u092a \u092b\u093c\u0949\u0930\u094d\u091f\u093f\u092b\u093c\u093e\u0907\u0921 \u092c\u093e\u0926\u093e\u092e \u0926\u0942\u0927 \u0932\u0917\u092d\u0917 120 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20_%E0%A4%B6%E0%A4%95%E0%A4%B0%E0%A4%95%E0%A4%82%E0%A4%A6_Sweet_Potatoes\"><\/span><strong>20. <\/strong><strong>\u0936\u0915\u0930\u0915\u0902\u0926 (Sweet Potatoes)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0936\u0915\u0930\u0915\u0902\u0926 \u0907\u0938 \u0938\u0942\u091a\u0940 \u0915\u0947 \u0905\u0928\u094d\u092f \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0940 \u0924\u0930\u0939 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0928\u0939\u0940\u0902 \u0939\u0948, \u092b\u093f\u0930 \u092d\u0940 \u092f\u0939 \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Sweet-Potatoes.png\" alt=\"\u0936\u0915\u0930\u0915\u0902\u0926 (Sweet Potatoes)\" class=\"wp-image-9937\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Sweet-Potatoes.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Sweet-Potatoes-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Sweet-Potatoes-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Sweet-Potatoes-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u090f\u0915 \u092e\u0927\u094d\u092f\u092e \u0906\u0915\u093e\u0930 \u0915\u0947 \u0936\u0915\u0930\u0915\u0902\u0926 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 30 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0936\u0915\u0930\u0915\u0902\u0926 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 A, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 C, \u0914\u0930 \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e \u092d\u0940 \u092d\u0930\u092a\u0942\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0907\u0938\u0947 \u092a\u094b\u0937\u0915 \u0914\u0930 \u092c\u0939\u0941\u092e\u0941\u0916\u0940 \u0906\u0939\u093e\u0930 \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0938\u0947 \u092c\u0947\u0915, \u092e\u0948\u0936, \u0930\u094b\u0938\u094d\u091f \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u092f\u093e \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u091a\u093e\u0939\u0947 \u0928\u092e\u0915\u0940\u0928 \u0939\u094b \u092f\u093e \u092e\u0940\u0920\u093e\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"21_%E0%A4%AD%E0%A4%BF%E0%A4%82%E0%A4%A1%E0%A5%80_Okra\"><\/span><strong>21. <\/strong><strong>\u092d\u093f\u0902\u0921\u0940 (Okra)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092d\u093f\u0902\u0921\u0940 \u0928 \u0915\u0947\u0935\u0932 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0939\u094b\u0924\u0940 \u0939\u0948, \u092c\u0932\u094d\u0915\u093f \u092f\u0939 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0915\u093e \u092d\u0940 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964 100 \u0917\u094d\u0930\u093e\u092e \u092d\u093f\u0902\u0921\u0940 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 82 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Okra.png\" alt=\"\u092d\u093f\u0902\u0921\u0940 (Okra)\" class=\"wp-image-9938\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Okra.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Okra-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Okra-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Okra-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092d\u093f\u0902\u0921\u0940 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 C, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 K \u0914\u0930 \u092b\u094b\u0932\u0947\u091f (folate) \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u092d\u093f\u0902\u0921\u0940 \u0915\u094b \u0915\u0908 \u0924\u0930\u0940\u0915\u094b\u0902 \u0938\u0947 \u092a\u0915\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u0948\u0938\u0947 \u0917\u094d\u0930\u093f\u0932\u094d\u0921, \u0938\u0949\u091f\u0947 (saut\u00e9ed) \u092f\u093e \u0905\u091a\u093e\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"22_%E0%A4%AE%E0%A5%88%E0%A4%95%E0%A5%87%E0%A4%B0%E0%A4%B2_Mackerel\"><\/span><strong>22. <\/strong><strong>\u092e\u0948\u0915\u0947\u0930\u0932 (Mackerel)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092e\u0948\u0915\u0947\u0930\u0932 \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u0924\u0948\u0932\u0940\u092f \u092e\u091b\u0932\u0940 (oily fish) \u0939\u0948, \u091c\u094b \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964 100 \u0917\u094d\u0930\u093e\u092e \u092a\u0915\u0940 \u0939\u0941\u0908 \u092e\u0948\u0915\u0947\u0930\u0932 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 66 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Mackerel.png\" alt=\"\u092e\u0948\u0915\u0947\u0930\u0932 (Mackerel)\" class=\"wp-image-9939\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Mackerel.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Mackerel-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Mackerel-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Mackerel-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u092f\u0939 \u0913\u092e\u0947\u0917\u093e-3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921 \u0915\u093e \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948 \u0914\u0930 \u0907\u0938\u0938\u0947 \u0938\u0942\u091c\u0928 (inflammation) \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u091c\u0948\u0938\u0947 \u0915\u0908 \u0932\u093e\u092d \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=\"23_%E0%A4%AC%E0%A4%9F%E0%A4%B0%E0%A4%A8%E0%A4%9F_%E0%A4%B8%E0%A5%8D%E0%A4%95%E0%A5%8D%E0%A4%B5%E0%A5%88%E0%A4%B6_Butternut_Squash\"><\/span><strong>23. <\/strong><strong>\u092c\u091f\u0930\u0928\u091f <\/strong><strong>\u0938\u094d\u0915\u094d\u0935\u0948\u0936 (Butternut Squash)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u092c\u091f\u0930\u0928\u091f \u0938\u094d\u0915\u094d\u0935\u0948\u0936 \u090f\u0915 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0938\u092c\u094d\u091c\u0940 \u0939\u0948, \u091c\u094b \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 100 \u0917\u094d\u0930\u093e\u092e \u092a\u0915\u0947 \u0939\u0941\u090f \u092c\u091f\u0930\u0928\u091f \u0938\u094d\u0915\u094d\u0935\u0948\u0936 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 48 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Butternut-Squash.png\" alt=\"\u092c\u091f\u0930\u0928\u091f \u0938\u094d\u0915\u094d\u0935\u0948\u0936 (Butternut Squash)\" class=\"wp-image-9940\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Butternut-Squash.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Butternut-Squash-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Butternut-Squash-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Butternut-Squash-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u0907\u0938\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 A, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 C, \u0914\u0930 \u092a\u094b\u091f\u0948\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 \u0906\u092a \u0907\u0938\u0947 \u092d\u0942\u0928 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u092e\u0948\u0936 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u092f\u093e \u0938\u0942\u092a \u0914\u0930 \u0938\u094d\u091f\u094d\u092f\u0942 \u092e\u0947\u0902 \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0915\u093e \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0924\u0921\u093c\u0915\u093e \u092e\u093f\u0932\u0947\u0917\u093e\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"24_%E0%A4%B0%E0%A5%82%E0%A4%AC%E0%A4%BE%E0%A4%B0%E0%A5%8D%E0%A4%AC_Rhubarb\"><\/span><strong>24. <\/strong><strong>\u0930\u0942\u092c\u093e\u0930\u094d\u092c (Rhubarb)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0930\u0942\u092c\u093e\u0930\u094d\u092c (Rhubarb) \u090f\u0915 \u0905\u0928\u0942\u0920\u093e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930 \u0939\u0948 \u091c\u093f\u0938\u0947 \u0905\u0915\u094d\u0938\u0930 \u0928\u091c\u0930\u0905\u0902\u0926\u093e\u091c \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Rhubarb.png\" alt=\"\u0930\u0942\u092c\u093e\u0930\u094d\u092c (Rhubarb)\" class=\"wp-image-9941\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Rhubarb.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Rhubarb-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Rhubarb-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Rhubarb-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u092f\u0939 \u092a\u094c\u0927\u093e \u0905\u092a\u0928\u0947 \u0916\u091f\u094d\u091f\u0947 \u0938\u094d\u0935\u093e\u0926 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938\u0947 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u092e\u0940\u0920\u0947 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u091c\u0948\u0938\u0947 \u092a\u093e\u0908 \u0914\u0930 \u0915\u094d\u0930\u093f\u0938\u094d\u092a\u094d\u0938 \u092e\u0947\u0902 \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u092a\u0915\u0947 \u0939\u0941\u090f \u0930\u0942\u092c\u093e\u0930\u094d\u092c \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 86 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e &nbsp;\u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0930\u0942\u092c\u093e\u0930\u094d\u092c \u0935\u093f\u091f\u093e\u092e\u093f\u0928 K \u0915\u093e \u092d\u0940 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948, \u091c\u094b \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0909\u0928 \u092a\u094d\u0930\u094b\u091f\u0940\u0928\u094b\u0902 \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b Calcium \u0915\u094b \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0938\u0947 \u092c\u093e\u0902\u0927\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"25_%E0%A4%B2%E0%A5%8B%E0%A4%AC%E0%A4%BF%E0%A4%AF%E0%A4%BE_Black-Eyed_Beans\"><\/span><strong>25. <\/strong><strong>\u0932\u094b\u092c\u093f\u092f\u093e (Black-Eyed Beans)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0932\u094b\u092c\u093f\u092f\u093e, \u091c\u093f\u0938\u0947 \u0915\u093e\u0909\u092a\u0940 (cowpeas) \u092d\u0940 \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0939\u092e\u093e\u0930\u0947 \u0930\u0938\u094b\u0908 \u0918\u0930\u094b\u0902 \u092e\u0947\u0902 \u092e\u094c\u091c\u0942\u0926 \u090f\u0915 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0914\u0930 \u092c\u0939\u0941\u092e\u0941\u0916\u0940 \u092b\u0932\u093f\u092f\u093e\u0902 (legume) \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Black-Eyed-Beans.png\" alt=\"\u0932\u094b\u092c\u093f\u092f\u093e (Black-Eyed Beans)\" class=\"wp-image-9942\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Black-Eyed-Beans.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Black-Eyed-Beans-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Black-Eyed-Beans-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Black-Eyed-Beans-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u093e \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092f\u0939 Calcium \u0938\u0947 \u092d\u0940 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 100 \u0917\u094d\u0930\u093e\u092e \u092a\u0915\u0940 \u0939\u0941\u0908 \u0932\u094b\u092c\u093f\u092f\u093e \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 24 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e Calcium \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u094b\u092c\u093f\u092f\u093e \u092e\u0947\u0902 \u0935\u0938\u093e (fat) \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092a\u094b\u091f\u0948\u0936\u093f\u092f\u092e \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092f\u0939 \u0939\u0943\u0926\u092f-\u0938\u094d\u0935\u0938\u094d\u0925 (heart-healthy) \u0906\u0939\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092c\u0922\u093c\u093f\u092f\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u092c\u0928\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"26_%E0%A4%B8%E0%A4%B0%E0%A4%B8%E0%A5%8B%E0%A4%82_%E0%A4%95%E0%A4%BE_%E0%A4%B8%E0%A4%BE%E0%A4%97_Mustard_Greens\"><\/span><strong>26. <\/strong><strong>\u0938\u0930\u0938\u094b\u0902<\/strong><strong> <\/strong><strong>\u0915\u093e<\/strong><strong> <\/strong><strong>\u0938\u093e\u0917<\/strong><strong> (<\/strong><strong>Mustard Greens)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0939\u092e\u093e\u0930\u0947 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u0938\u0930\u0938\u094b\u0902 \u0915\u093e \u0938\u093e\u0917 Calcium \u0914\u0930 \u0905\u0928\u094d\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u093e \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0964 \u0907\u0928 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u093e \u0939\u0932\u094d\u0915\u093e \u0915\u0921\u093c\u0935\u093e \u0914\u0930 \u0924\u0940\u0916\u093e \u0938\u094d\u0935\u093e\u0926 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0947 \u092a\u0915\u093e\u0928\u0947 \u0938\u0947 \u0939\u0932\u094d\u0915\u093e \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"466\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Mustard-Greens.png\" alt=\"\u0938\u0930\u0938\u094b\u0902 \u0915\u093e \u0938\u093e\u0917 (Mustard Greens)\" class=\"wp-image-9943\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Mustard-Greens.png 828w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Mustard-Greens-300x169.png 300w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Mustard-Greens-768x432.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Mustard-Greens-150x84.png 150w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure>\n\n\n\n<p>100 \u0917\u094d\u0930\u093e\u092e \u092a\u0915\u0947 \u0939\u0941\u090f \u0938\u0930\u0938\u094b\u0902 \u0915\u0947 \u0938\u093e\u0917 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 115 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e Calcium \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>Calcium \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925, \u0938\u0930\u0938\u094b\u0902 \u0915\u093e \u0938\u093e\u0917 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 K, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 A \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 C \u0938\u0947 \u092d\u0940 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0924\u094b, \u0907\u0938 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0938\u0930\u0938\u094b\u0902 \u0915\u093e \u0938\u093e\u0917 \u0914\u0930 \u092e\u0915\u094d\u0915\u0947 \u0915\u0940 \u0930\u094b\u091f\u0940 \u0915\u093e \u0906\u0928\u0902\u0926 \u0932\u0947\u0928\u093e \u0928 \u092d\u0942\u0932\u0947\u0902!<\/p>\n\n\n\n<p>\u0939\u092e\u093e\u0930\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 Calcium \u0939\u094b\u0928\u093e \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0914\u0930 \u0926\u093e\u0902\u0924\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0905\u0928\u094d\u092f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0938\u094c\u092d\u093e\u0917\u094d\u092f \u0938\u0947, \u0915\u0908 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0914\u0930 \u0935\u093f\u0935\u093f\u0927 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u092e\u0947\u0902 Calcium \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0926\u0942\u0927, \u092a\u0928\u0940\u0930 \u0914\u0930 \u0926\u0939\u0940 \u091c\u0948\u0938\u0947 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0938\u0947 \u0932\u0947\u0915\u0930, \u0915\u0947\u0932 \u0914\u0930 \u092a\u093e\u0932\u0915 \u091c\u0948\u0938\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0924\u0915, \u0914\u0930 \u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u0938\u094d\u0930\u094b\u0924 \u091c\u0948\u0938\u0947 \u091f\u094b\u092b\u0942 \u0914\u0930 \u092b\u093c\u0949\u0930\u094d\u091f\u093f\u092b\u093c\u093e\u0907\u0921 (fortified) \u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u0926\u0942\u0927 \u0924\u0915, \u0939\u092e\u093e\u0930\u0947 \u092a\u093e\u0938 \u0915\u0908 \u0935\u093f\u0915\u0932\u094d\u092a \u0909\u092a\u0932\u092c\u094d\u0927 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0907\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u0914\u0930 \u0938\u094d\u0928\u0948\u0915\u094d\u0938 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0915\u0947, \u0906\u092a \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u0926\u0948\u0928\u093f\u0915 Calcium \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0938\u093e\u0925 \u0939\u0940 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0914\u0930 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0906\u0939\u093e\u0930 \u0915\u093e \u0906\u0928\u0902\u0926 \u0932\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0924\u094b, \u0915\u0941\u091b \u0928\u0908 \u0930\u0947\u0938\u093f\u092a\u0940\u091c\u093c \u0906\u091c\u093c\u092e\u093e\u090f\u0902 \u091c\u094b \u0907\u0928 Calcium \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0902, \u0914\u0930 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0935\u0939 \u092a\u094b\u0937\u0923 \u0926\u0947\u0902 \u091c\u093f\u0938\u0915\u0940 \u0909\u0938\u0947 \u091c\u093c\u0930\u0942\u0930\u0924 \u0939\u0948\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E0%A4%B8%E0%A4%BE%E0%A4%AE%E0%A4%BE%E0%A4%A8%E0%A5%8D%E0%A4%AF_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A4%B6%E0%A5%8D%E0%A4%A8_FAQs\"><\/span><strong>\u0938\u093e\u092e\u093e\u0928\u094d\u092f<\/strong><strong> <\/strong><strong>\u092a\u094d\u0930\u0936\u094d\u0928<\/strong><strong> (<\/strong><strong>FAQs)<\/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-1727158057633\"><strong class=\"schema-faq-question\"><strong>#1 \u091c\u094b \u0932\u094b\u0917 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947, \u0909\u0928\u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u0905\u091a\u094d\u091b\u0947 Calcium \u0938\u094d\u0930\u094b\u0924 \u0915\u094d\u092f\u093e \u0939\u0948\u0902?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0921\u0947\u092f\u0930\u0940-\u092e\u0941\u0915\u094d\u0924 Calcium \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 (\u091c\u0948\u0938\u0947 \u0915\u0947\u0932, \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928\u094d\u0938, \u0914\u0930 \u092a\u093e\u0932\u0915), \u091f\u094b\u092b\u0942, \u092b\u093c\u0949\u0930\u094d\u091f\u093f\u092b\u093c\u093e\u0907\u0921 \u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u0926\u0942\u0927, \u092b\u093c\u0949\u0930\u094d\u091f\u093f\u092b\u093c\u093e\u0907\u0921 \u0938\u0902\u0924\u0930\u0947 \u0915\u093e \u091c\u0942\u0938 \u0914\u0930 \u092c\u093e\u0926\u093e\u092e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1727158084236\"><strong class=\"schema-faq-question\"><strong>#2 \u0915\u094d\u092f\u093e \u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e Calcium \u0928\u0941\u0915\u0938\u093e\u0928\u0926\u093e\u092f\u0915 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0939\u093e\u0901, \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 Calcium \u0915\u093e \u0938\u0947\u0935\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u091c\u0948\u0938\u0947 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u092a\u0925\u0930\u0940 (kidney stones) \u0914\u0930 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 (heart disease) \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902, \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0947 \u0905\u0927\u093f\u0915 \u0928 \u0915\u0930\u0947\u0902\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1727158090262\"><strong class=\"schema-faq-question\"><strong>#3 \u092e\u0948\u0902 \u0905\u092a\u0928\u0947 Calcium \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0942\u0901?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0926\u0942\u0927, \u092a\u0928\u0940\u0930 \u0914\u0930 \u0926\u0939\u0940 \u091c\u0948\u0938\u0947 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928, \u0938\u093e\u0925 \u0939\u0940 \u0915\u0947\u0932 \u0914\u0930 \u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 \u091c\u0948\u0938\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0947 Calcium \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1727158096020\"><strong class=\"schema-faq-question\"><strong>#4 \u0915\u094d\u092f\u093e \u092e\u0948\u0902 \u0930\u093e\u0924 \u092e\u0947\u0902 Calcium \u0932\u0947 \u0938\u0915\u0924\u093e \u0939\u0942\u0901?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u092c\u0947\u0939\u0924\u0930 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u0947 \u0932\u093f\u090f, \u090f\u0915 \u092c\u093e\u0930 \u092e\u0947\u0902 500 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0938\u0947 \u0905\u0927\u093f\u0915 Calcium \u0932\u0947\u0928\u093e \u0909\u091a\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0906\u092a \u0938\u0941\u092c\u0939 500 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0914\u0930 \u0936\u093e\u092e \u0915\u094b 500 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0932\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0915 \u0938\u092a\u094d\u0932\u093f\u092e\u0947\u0902\u091f \u091c\u093f\u0938\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 D \u092d\u0940 \u0939\u094b, \u0935\u0939 Calcium \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1727158102940\"><strong class=\"schema-faq-question\">#5 <strong>\u0915\u094d\u092f\u093e \u092f\u0939 \u0938\u091a \u0939\u0948 \u0915\u093f Calcium \u0915\u0947\u0935\u0932 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948?<\/strong><\/strong> <p class=\"schema-faq-answer\">\u0928\u0939\u0940\u0902, Calcium \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947 \u092a\u0930\u0947 \u0915\u0908 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948 \u0964 \u00a0\u091c\u0948\u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0915\u093e\u092e\u0915\u093e\u091c, \u0928\u0938\u094b\u0902 \u0915\u093e \u0938\u0902\u091a\u0930\u0923 \u0914\u0930 \u0930\u0915\u094d\u0924 \u0915\u093e \u0925\u0915\u094d\u0915\u093e \u091c\u092e\u0928\u093e\u0964 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 Calcium \u0915\u093e \u0938\u0947\u0935\u0928 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0924\u0902\u0926\u0941\u0930\u0941\u0938\u094d\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0907\u0928 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092d\u0940 \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u090f\u0902!<\/p>\n","protected":false},"author":4,"featured_media":9364,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"ppma_author":[46],"class_list":["post-9359","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>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 (Top 26 Calcium Rich Foods in Hindi) - Happytummy<\/title>\n<meta name=\"description\" content=\"\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0907\u0928 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092d\u0940 \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u090f\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\/calcium-rich-khana-khane-ke-fayde\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 (Top 26 Calcium Rich Foods in Hindi) - Happytummy\" \/>\n<meta property=\"og:description\" content=\"\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0907\u0928 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092d\u0940 \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u090f\u0902!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/\" \/>\n<meta property=\"og:site_name\" content=\"Happytummy\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-24T15:51:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-01T18:39:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Calcium.png\" \/>\n\t<meta property=\"og:image:width\" content=\"828\" \/>\n\t<meta property=\"og:image:height\" content=\"466\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Shilpa\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Shilpa\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"22 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/\"},\"author\":{\"name\":\"Shilpa\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/cc680391efcb52c55032adf165c4f699\"},\"headline\":\"\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 (Top 26 Calcium Rich Foods in Hindi)\",\"datePublished\":\"2024-09-24T15:51:03+00:00\",\"dateModified\":\"2025-03-01T18:39:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/\"},\"wordCount\":282,\"image\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Calcium.png\",\"articleSection\":[\"Hindi\"],\"inLanguage\":\"en-US\"},{\"@type\":[\"WebPage\",\"FAQPage\"],\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/\",\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/\",\"name\":\"\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 (Top 26 Calcium Rich Foods in Hindi) - Happytummy\",\"isPartOf\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Calcium.png\",\"datePublished\":\"2024-09-24T15:51:03+00:00\",\"dateModified\":\"2025-03-01T18:39:56+00:00\",\"author\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/cc680391efcb52c55032adf165c4f699\"},\"description\":\"\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0907\u0928 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092d\u0940 \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u090f\u0902!\",\"breadcrumb\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#breadcrumb\"},\"mainEntity\":[{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158057633\"},{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158084236\"},{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158090262\"},{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158096020\"},{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158102940\"}],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#primaryimage\",\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Calcium.png\",\"contentUrl\":\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Calcium.png\",\"width\":828,\"height\":466,\"caption\":\"\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/happytummy.aashirvaad.com\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 (Top 26 Calcium Rich Foods in Hindi)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#website\",\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/\",\"name\":\"Happytummy\",\"description\":\"HappyTummy\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/happytummy.aashirvaad.com\/en\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/cc680391efcb52c55032adf165c4f699\",\"name\":\"Shilpa\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/image\/9bc1d70afe50815a5674750674a009ff\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/692235ea22e7b7d4cfafcb0a27962be14ef0401128c809b6fce82500618e6fe8?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/692235ea22e7b7d4cfafcb0a27962be14ef0401128c809b6fce82500618e6fe8?s=96&d=mm&r=g\",\"caption\":\"Shilpa\"},\"description\":\"Hi, I am Shilpa, an ex-journalist and a creative and detail-oriented content writer with a passion for crafting compelling stories. I grew up reading Ruskin Bond and that has led me to love writing, reading, travelling, food, and all things of nature. When I am not busy creating informative and entertaining content, you will find me in the kitchen trying new recipes and creating healthy versions of fast food, or gardening\u2013growing my own green paradise.\",\"sameAs\":[\"https:\/\/www.instagram.com\/the_bengali_baala\/\",\"https:\/\/www.linkedin.com\/in\/shilpa-bhowmick-5a32b5101\/\"],\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/author\/shilpa\/\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158057633\",\"position\":1,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158057633\",\"name\":\"#1 \u091c\u094b \u0932\u094b\u0917 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947, \u0909\u0928\u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u0905\u091a\u094d\u091b\u0947 Calcium \u0938\u094d\u0930\u094b\u0924 \u0915\u094d\u092f\u093e \u0939\u0948\u0902?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0921\u0947\u092f\u0930\u0940-\u092e\u0941\u0915\u094d\u0924 Calcium \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 (\u091c\u0948\u0938\u0947 \u0915\u0947\u0932, \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928\u094d\u0938, \u0914\u0930 \u092a\u093e\u0932\u0915), \u091f\u094b\u092b\u0942, \u092b\u093c\u0949\u0930\u094d\u091f\u093f\u092b\u093c\u093e\u0907\u0921 \u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u0926\u0942\u0927, \u092b\u093c\u0949\u0930\u094d\u091f\u093f\u092b\u093c\u093e\u0907\u0921 \u0938\u0902\u0924\u0930\u0947 \u0915\u093e \u091c\u0942\u0938 \u0914\u0930 \u092c\u093e\u0926\u093e\u092e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158084236\",\"position\":2,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158084236\",\"name\":\"#2 \u0915\u094d\u092f\u093e \u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e Calcium \u0928\u0941\u0915\u0938\u093e\u0928\u0926\u093e\u092f\u0915 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0939\u093e\u0901, \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 Calcium \u0915\u093e \u0938\u0947\u0935\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u091c\u0948\u0938\u0947 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u092a\u0925\u0930\u0940 (kidney stones) \u0914\u0930 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 (heart disease) \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902, \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0947 \u0905\u0927\u093f\u0915 \u0928 \u0915\u0930\u0947\u0902\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158090262\",\"position\":3,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158090262\",\"name\":\"#3 \u092e\u0948\u0902 \u0905\u092a\u0928\u0947 Calcium \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0942\u0901?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0926\u0942\u0927, \u092a\u0928\u0940\u0930 \u0914\u0930 \u0926\u0939\u0940 \u091c\u0948\u0938\u0947 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928, \u0938\u093e\u0925 \u0939\u0940 \u0915\u0947\u0932 \u0914\u0930 \u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 \u091c\u0948\u0938\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0947 Calcium \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158096020\",\"position\":4,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158096020\",\"name\":\"#4 \u0915\u094d\u092f\u093e \u092e\u0948\u0902 \u0930\u093e\u0924 \u092e\u0947\u0902 Calcium \u0932\u0947 \u0938\u0915\u0924\u093e \u0939\u0942\u0901?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u092c\u0947\u0939\u0924\u0930 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u0947 \u0932\u093f\u090f, \u090f\u0915 \u092c\u093e\u0930 \u092e\u0947\u0902 500 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0938\u0947 \u0905\u0927\u093f\u0915 Calcium \u0932\u0947\u0928\u093e \u0909\u091a\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0906\u092a \u0938\u0941\u092c\u0939 500 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0914\u0930 \u0936\u093e\u092e \u0915\u094b 500 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0932\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0915 \u0938\u092a\u094d\u0932\u093f\u092e\u0947\u0902\u091f \u091c\u093f\u0938\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 D \u092d\u0940 \u0939\u094b, \u0935\u0939 Calcium \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158102940\",\"position\":5,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158102940\",\"name\":\"#5 \u0915\u094d\u092f\u093e \u092f\u0939 \u0938\u091a \u0939\u0948 \u0915\u093f Calcium \u0915\u0947\u0935\u0932 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\u0928\u0939\u0940\u0902, Calcium \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947 \u092a\u0930\u0947 \u0915\u0908 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948 \u0964 \u00a0\u091c\u0948\u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0915\u093e\u092e\u0915\u093e\u091c, \u0928\u0938\u094b\u0902 \u0915\u093e \u0938\u0902\u091a\u0930\u0923 \u0914\u0930 \u0930\u0915\u094d\u0924 \u0915\u093e \u0925\u0915\u094d\u0915\u093e \u091c\u092e\u0928\u093e\u0964 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 Calcium \u0915\u093e \u0938\u0947\u0935\u0928 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0924\u0902\u0926\u0941\u0930\u0941\u0938\u094d\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 (Top 26 Calcium Rich Foods in Hindi) - Happytummy","description":"\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0907\u0928 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092d\u0940 \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u090f\u0902!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/","og_locale":"en_US","og_type":"article","og_title":"\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 (Top 26 Calcium Rich Foods in Hindi) - Happytummy","og_description":"\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0907\u0928 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092d\u0940 \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u090f\u0902!","og_url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/","og_site_name":"Happytummy","article_published_time":"2024-09-24T15:51:03+00:00","article_modified_time":"2025-03-01T18:39:56+00:00","og_image":[{"width":828,"height":466,"url":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Calcium.png","type":"image\/png"}],"author":"Shilpa","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Shilpa","Est. reading time":"22 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#article","isPartOf":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/"},"author":{"name":"Shilpa","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/cc680391efcb52c55032adf165c4f699"},"headline":"\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 (Top 26 Calcium Rich Foods in Hindi)","datePublished":"2024-09-24T15:51:03+00:00","dateModified":"2025-03-01T18:39:56+00:00","mainEntityOfPage":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/"},"wordCount":282,"image":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#primaryimage"},"thumbnailUrl":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Calcium.png","articleSection":["Hindi"],"inLanguage":"en-US"},{"@type":["WebPage","FAQPage"],"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/","url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/","name":"\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 (Top 26 Calcium Rich Foods in Hindi) - Happytummy","isPartOf":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#primaryimage"},"image":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#primaryimage"},"thumbnailUrl":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Calcium.png","datePublished":"2024-09-24T15:51:03+00:00","dateModified":"2025-03-01T18:39:56+00:00","author":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/cc680391efcb52c55032adf165c4f699"},"description":"\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0907\u0928 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0906\u0939\u093e\u0930\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092d\u0940 \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u090f\u0902!","breadcrumb":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#breadcrumb"},"mainEntity":[{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158057633"},{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158084236"},{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158090262"},{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158096020"},{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158102940"}],"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#primaryimage","url":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Calcium.png","contentUrl":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/Calcium.png","width":828,"height":466,"caption":"\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925"},{"@type":"BreadcrumbList","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/happytummy.aashirvaad.com\/en\/"},{"@type":"ListItem","position":2,"name":"\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 (Top 26 Calcium Rich Foods in Hindi)"}]},{"@type":"WebSite","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#website","url":"https:\/\/happytummy.aashirvaad.com\/en\/","name":"Happytummy","description":"HappyTummy","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/happytummy.aashirvaad.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/cc680391efcb52c55032adf165c4f699","name":"Shilpa","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/image\/9bc1d70afe50815a5674750674a009ff","url":"https:\/\/secure.gravatar.com\/avatar\/692235ea22e7b7d4cfafcb0a27962be14ef0401128c809b6fce82500618e6fe8?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/692235ea22e7b7d4cfafcb0a27962be14ef0401128c809b6fce82500618e6fe8?s=96&d=mm&r=g","caption":"Shilpa"},"description":"Hi, I am Shilpa, an ex-journalist and a creative and detail-oriented content writer with a passion for crafting compelling stories. I grew up reading Ruskin Bond and that has led me to love writing, reading, travelling, food, and all things of nature. When I am not busy creating informative and entertaining content, you will find me in the kitchen trying new recipes and creating healthy versions of fast food, or gardening\u2013growing my own green paradise.","sameAs":["https:\/\/www.instagram.com\/the_bengali_baala\/","https:\/\/www.linkedin.com\/in\/shilpa-bhowmick-5a32b5101\/"],"url":"https:\/\/happytummy.aashirvaad.com\/en\/author\/shilpa\/"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158057633","position":1,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158057633","name":"#1 \u091c\u094b \u0932\u094b\u0917 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947, \u0909\u0928\u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u0905\u091a\u094d\u091b\u0947 Calcium \u0938\u094d\u0930\u094b\u0924 \u0915\u094d\u092f\u093e \u0939\u0948\u0902?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u0921\u0947\u092f\u0930\u0940-\u092e\u0941\u0915\u094d\u0924 Calcium \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 (\u091c\u0948\u0938\u0947 \u0915\u0947\u0932, \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0917\u094d\u0930\u0940\u0928\u094d\u0938, \u0914\u0930 \u092a\u093e\u0932\u0915), \u091f\u094b\u092b\u0942, \u092b\u093c\u0949\u0930\u094d\u091f\u093f\u092b\u093c\u093e\u0907\u0921 \u092a\u094c\u0927-\u0906\u0927\u093e\u0930\u093f\u0924 \u0926\u0942\u0927, \u092b\u093c\u0949\u0930\u094d\u091f\u093f\u092b\u093c\u093e\u0907\u0921 \u0938\u0902\u0924\u0930\u0947 \u0915\u093e \u091c\u0942\u0938 \u0914\u0930 \u092c\u093e\u0926\u093e\u092e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158084236","position":2,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158084236","name":"#2 \u0915\u094d\u092f\u093e \u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e Calcium \u0928\u0941\u0915\u0938\u093e\u0928\u0926\u093e\u092f\u0915 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u0939\u093e\u0901, \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 Calcium \u0915\u093e \u0938\u0947\u0935\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u091c\u0948\u0938\u0947 \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u092a\u0925\u0930\u0940 (kidney stones) \u0914\u0930 \u0939\u0943\u0926\u092f \u0930\u094b\u0917 (heart disease) \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902, \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0947 \u0905\u0927\u093f\u0915 \u0928 \u0915\u0930\u0947\u0902\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158090262","position":3,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158090262","name":"#3 \u092e\u0948\u0902 \u0905\u092a\u0928\u0947 Calcium \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0942\u0901?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u0926\u0942\u0927, \u092a\u0928\u0940\u0930 \u0914\u0930 \u0926\u0939\u0940 \u091c\u0948\u0938\u0947 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928, \u0938\u093e\u0925 \u0939\u0940 \u0915\u0947\u0932 \u0914\u0930 \u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 \u091c\u0948\u0938\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0947 Calcium \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158096020","position":4,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158096020","name":"#4 \u0915\u094d\u092f\u093e \u092e\u0948\u0902 \u0930\u093e\u0924 \u092e\u0947\u0902 Calcium \u0932\u0947 \u0938\u0915\u0924\u093e \u0939\u0942\u0901?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u092c\u0947\u0939\u0924\u0930 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u0947 \u0932\u093f\u090f, \u090f\u0915 \u092c\u093e\u0930 \u092e\u0947\u0902 500 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0938\u0947 \u0905\u0927\u093f\u0915 Calcium \u0932\u0947\u0928\u093e \u0909\u091a\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0906\u092a \u0938\u0941\u092c\u0939 500 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0914\u0930 \u0936\u093e\u092e \u0915\u094b 500 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0915\u0940 \u0916\u0941\u0930\u093e\u0915 \u0932\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0915 \u0938\u092a\u094d\u0932\u093f\u092e\u0947\u0902\u091f \u091c\u093f\u0938\u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 D \u092d\u0940 \u0939\u094b, \u0935\u0939 Calcium \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158102940","position":5,"url":"https:\/\/happytummy.aashirvaad.com\/en\/hindi\/calcium-rich-khana-khane-ke-fayde\/#faq-question-1727158102940","name":"#5 \u0915\u094d\u092f\u093e \u092f\u0939 \u0938\u091a \u0939\u0948 \u0915\u093f Calcium \u0915\u0947\u0935\u0932 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"\u0928\u0939\u0940\u0902, Calcium \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947 \u092a\u0930\u0947 \u0915\u0908 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948 \u0964 \u00a0\u091c\u0948\u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0915\u093e\u092e\u0915\u093e\u091c, \u0928\u0938\u094b\u0902 \u0915\u093e \u0938\u0902\u091a\u0930\u0923 \u0914\u0930 \u0930\u0915\u094d\u0924 \u0915\u093e \u0925\u0915\u094d\u0915\u093e \u091c\u092e\u0928\u093e\u0964 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 Calcium \u0915\u093e \u0938\u0947\u0935\u0928 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0924\u0902\u0926\u0941\u0930\u0941\u0938\u094d\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964","inLanguage":"en-US"},"inLanguage":"en-US"}]}},"authors":[{"term_id":46,"user_id":4,"is_guest":0,"slug":"shilpa","display_name":"Shilpa","avatar_url":"https:\/\/secure.gravatar.com\/avatar\/692235ea22e7b7d4cfafcb0a27962be14ef0401128c809b6fce82500618e6fe8?s=96&d=mm&r=g","0":null,"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""}],"_links":{"self":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/9359","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/comments?post=9359"}],"version-history":[{"count":11,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/9359\/revisions"}],"predecessor-version":[{"id":10539,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/9359\/revisions\/10539"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/media\/9364"}],"wp:attachment":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/media?parent=9359"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/categories?post=9359"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/tags?post=9359"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/ppma_author?post=9359"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}