{"id":17512,"date":"2024-04-29T00:00:20","date_gmt":"2024-04-29T00:00:20","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17512"},"modified":"2024-04-29T16:48:33","modified_gmt":"2024-04-29T16:48:33","slug":"iron-rich-foods","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/iron-rich-foods\/","title":{"rendered":"\u0906\u092f\u0930\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925"},"content":{"rendered":"<p>\u092a\u093e\u0932\u0915 \u0906\u092a\u0915\u094b \u092a\u094b\u092a\u0947\u092f \u0915\u0940 \u0926\u093e\u0938\u0924\u093e \u092c\u094d\u0932\u0942\u091f\u094b \u091c\u0948\u0938\u0947 \u0916\u0932\u0928\u093e\u092f\u0915\u094b\u0902 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u0932\u094c\u0915\u093f\u0915 \u0936\u0915\u094d\u0924\u093f \u0928\u0939\u0940\u0902 \u0926\u0947 \u0938\u0915\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0939\u0930\u093e \u0914\u0930 \u0932\u094b\u0939\u0947 \u092f\u0941\u0915\u094d\u0924 \u0905\u0928\u094d\u092f \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u092a\u0915\u094b \u090f\u0915 \u0905\u0932\u0917 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0926\u0941\u0936\u094d\u092e\u0928 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 &#8211; \u0932\u094b\u0939\u0947 \u0915\u0940 \u0915\u092e\u0940\u00a0<strong>\u0930\u0915\u094d\u0924\u093e\u0932\u094d\u092a\u0924\u093e<\/strong>.<\/p> <p>\u0906\u092f\u0930\u0928 \u0915\u0940 \u0915\u092e\u0940\u00a0<strong>\u0930\u0915\u094d\u0924\u093e\u0932\u094d\u092a\u0924\u093e<\/strong>\u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0915\u093e \u0938\u092c\u0938\u0947 \u0906\u092e \u0930\u0942\u092a, \u092c\u0939\u0941\u0924 \u0915\u092e \u0932\u094b\u0939\u0947 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0940 \u0938\u0902\u0916\u094d\u092f\u093e \u092e\u0947\u0902 \u0915\u092e\u0940 \u0939\u0948\u0964 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0932\u094b\u0939\u0947 \u0915\u0947 \u092c\u093f\u0928\u093e, \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0939\u0940\u092e\u094b\u0917\u094d\u0932\u094b\u092c\u093f\u0928 \u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u092e\u0947\u0902 \u090f\u0915 \u092a\u0926\u093e\u0930\u094d\u0925 \u091c\u094b \u0909\u0928\u0915\u0947 \u0932\u093f\u090f \u0936\u0930\u0940\u0930 \u0915\u0947 \u090a\u0924\u0915\u094b\u0902 \u092e\u0947\u0902 \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u0932\u0947 \u091c\u093e\u0928\u093e \u0938\u0902\u092d\u0935 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964 \u0928\u0924\u0940\u091c\u0924\u0928, \u0906\u092a \u0915\u092e\u091c\u094b\u0930, \u0925\u0915\u093e \u0939\u0941\u0906 \u0914\u0930 \u091a\u093f\u0921\u093c\u091a\u093f\u0921\u093c\u093e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u0932\u0917\u092d\u0917 20% \u092e\u0939\u093f\u0932\u093e\u0913\u0902, 50% \u0917\u0930\u094d\u092d\u0935\u0924\u0940 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0914\u0930 3% \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0906\u092f\u0930\u0928 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0938\u092e\u093e\u0927\u093e\u0928, \u0915\u0908 \u092e\u093e\u092e\u0932\u094b\u0902 \u092e\u0947\u0902, \u0932\u094b\u0939\u0947 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u093e \u0905\u0927\u093f\u0915 \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u093e \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">1. \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.crossfit.com\/wp-content\/uploads\/2021\/07\/14105156\/GreenVegetables-istock-med-768x432.jpg\" alt=\"1. Green leafy vegetables\" title=\"1. Green leafy vegetables\"\/><\/figure> <p>\u092f\u0926\u093f \u0906\u092a \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0939\u0948\u0902 \u092f\u093e \u0938\u093f\u0930\u094d\u092b \u0924\u093e\u091c\u093e \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 \u0916\u093e\u0928\u093e \u092a\u0938\u0902\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0907\u0938\u0938\u0947 \u0932\u094b\u0939\u0947 \u0915\u0940 \u0905\u092a\u0928\u0940 \u0916\u0941\u0930\u093e\u0915 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092a\u093e\u0932\u0915, \u0915\u0947\u0932 \u0914\u0930 \u0915\u094b\u0932\u093e\u0930\u094d\u0921 \u0938\u093e\u0917 \u091c\u0948\u0938\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 \u0932\u094b\u0939\u0947 \u0915\u0947 \u0938\u092e\u0943\u0926\u094d\u0927 \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902 \u0914\u0930 \u0907\u0938\u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u0948\u00a0<strong>\u0906\u092a\u0915\u093e \u0926\u0948\u0928\u093f\u0915 \u0906\u0939\u093e\u0930<\/strong>. \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u090a\u0930\u094d\u091c\u093e \u0915\u093e \u090f\u0915 \u0924\u094d\u0935\u0930\u093f\u0924 \u0938\u094d\u0930\u094b\u0924 \u0926\u0947\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092f\u0947 \u0932\u094c\u0939 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0906\u092a\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u0909\u091c\u094d\u091c\u094d\u0935\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u0927\u093e \u0915\u092a \u092a\u093e\u0932\u0915 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0926\u0948\u0928\u093f\u0915 \u0932\u094b\u0939\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924\u094b\u0902 \u0915\u093e 20% \u092a\u0942\u0930\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948? \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0907\u0938 \u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0938\u092c\u094d\u091c\u0940 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0915\u0908 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0924\u0930\u0940\u0915\u0947 \u0939\u0948\u0902 &#8211; \u0938\u094d\u092e\u0942\u0926\u0940, \u0906\u092e\u0932\u0947\u091f, \u0938\u0942\u092a, \u0938\u0932\u093e\u0926 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0938\u093e\u0907\u0921 \u0921\u093f\u0936 \u0915\u0941\u091b \u0939\u0940 \u0924\u0930\u0940\u0915\u0947 \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">2. \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/dark-chocolate-1200x628-facebook-1200x628.jpg\" alt=\"2. Dark chocolate\" title=\"2. Dark chocolate\"\/><\/figure> <p>\u0915\u094d\u092f\u093e \u0906\u092a \u092e\u0939\u0940\u0928\u0947 \u0915\u0947 \u0909\u0938 \u0938\u092e\u092f \u091a\u0949\u0915\u0932\u0947\u091f \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902? \u0935\u0948\u0938\u0947 \u0939\u092e \u0938\u092d\u0940 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u092e\u093e\u0938\u093f\u0915 \u0927\u0930\u094d\u092e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u090f\u0915 \u0915\u093e\u0930\u0923 \u092f\u0939 \u092d\u0940 \u0939\u0948 \u0915\u093f \u0930\u0915\u094d\u0924 \u0915\u0947 \u092d\u0940\u0924\u0930 \u0932\u094b\u0939\u093e \u092d\u0940 \u0936\u0930\u0940\u0930 \u0938\u0947 \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u0932 \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0926\u093f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0938\u0947\u0935\u0928 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948, \u0924\u094b \u0907\u0938\u0938\u0947 \u0932\u094b\u0939\u0947 \u0915\u0940 \u0915\u092e\u0940 \u092f\u093e \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0939\u094b\u0917\u093e\u0964 \u0939\u092e\u0928\u0947 \u0906\u092a\u0915\u094b \u0938\u093f\u0930\u094d\u092b \u090f\u0915 \u0914\u0930 \u0926\u093f\u092f\u093e \u0939\u0948\u00a0<strong>\u091a\u0949\u0915\u0932\u0947\u091f \u0916\u093e\u0928\u0947 \u0915\u093e \u0915\u093e\u0930\u0923<\/strong>\u00a0\u0926\u094b\u0937\u0940 \u092e\u0939\u0938\u0942\u0938 \u0915\u093f\u090f \u092c\u093f\u0928\u093e! \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092f\u0939\u093e\u0902 \u090f\u0915 \u092a\u0915\u0921\u093c \u0939\u0948: \u0921\u093e\u0930\u094d\u0915 \u091a\u0949\u0915\u0932\u0947\u091f 70% \u0915\u094b\u0915\u094b \u0939\u0948, \u091a\u0949\u0915\u0932\u0947\u091f \u0915\u093e \u090f\u0915 \u0914\u0902\u0938 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0915\u093e 20% \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0947\u0917\u093e \u091c\u094b \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u093e \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u092f\u0939 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u092d\u094b\u091c\u0928 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u0938\u0947 \u092d\u0940 \u092d\u0930\u093e \u0939\u0941\u0906 \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u092f\u0939 \u0928 \u0915\u0947\u0935\u0932 \u0906\u092a\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u0940 \u092c\u0928\u093e\u0935\u091f \u0914\u0930 \u092c\u093e\u0932\u094b\u0902 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0947\u0917\u093e, \u092c\u0932\u094d\u0915\u093f \u092e\u0941\u0915\u094d\u0924 \u0915\u0923 \u0915\u094d\u0937\u0924\u093f \u0938\u0947 \u092d\u0940 \u0932\u0921\u093c\u0947\u0917\u093e \u0914\u0930 \u0906\u092a\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u092f\u0941\u0935\u093e \u0930\u0916\u0947\u0917\u093e\u0964<\/p> <h2 class=\"wp-block-heading\">3. \u0926\u093e\u0932<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/05\/Lentils-Health-Benefits-Nutritional-Facts-and-Recipes.jpg\" alt=\"3. Lentils\" title=\"3. Lentils\"\/><\/figure> <p>\u0926\u093e\u0932 \u0906\u092a\u0915\u0947 \u0906\u0939\u093e\u0930 \u0915\u093e \u090f\u0915 \u0905\u0928\u093f\u0935\u093e\u0930\u094d\u092f \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948 \u0914\u0930 \u0939\u0930 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u090f\u0915 \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u090f\u0915 \u0926\u093f\u0928 \u092e\u0947\u0902 \u0938\u093f\u0930\u094d\u092b \u0906\u0927\u093e \u0915\u092a \u0926\u093e\u0932 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0906\u092f\u0930\u0928 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0915\u093e 20% \u092a\u0942\u0930\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0938\u094d\u0930\u094b\u0924, \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0914\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0926\u093e\u0932 \u0915\u0940 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0905\u0928\u0941\u0936\u0902\u0938\u093e \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964 \u0915\u094d\u092f\u093e \u0906\u092a \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0926\u093e\u0932 \u092e\u0947\u0902 \u092b\u094b\u0932\u0947\u091f\u094d\u0938 \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u092c\u093e\u0932\u094b\u0902 \u0914\u0930 \u0928\u093e\u0916\u0942\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0902? \u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902, \u0926\u093e\u0932 \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0947\u0902 \u092f\u093e \u0938\u0942\u092a \u092c\u0928\u093e\u090f\u0902, \u0909\u0928\u094d\u0939\u0947\u0902 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0915\u0908 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0924\u0930\u0940\u0915\u0947 \u0939\u0948\u0902!<\/p> <h2 class=\"wp-block-heading\">4. \u0915\u094d\u0935\u093f\u0928\u094b\u0906<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2019\/11\/quinoa-in-dry-and-cooked-forms.jpg?w=1155&amp;h=1545\" alt=\"4. Quinoa\" title=\"4. Quinoa\"\/><\/figure> <p>\u0939\u092e\u093e\u0930\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u091c\u093e\u0917\u0930\u0942\u0915 \u092a\u093e\u0920\u0915 \u092a\u0939\u0932\u0947 \u0938\u0947 \u0939\u0940 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u00a0<strong>\u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u0916\u093e\u0928\u093e<\/strong>\u00a0\u0932\u093e\u092d\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0935\u093f\u0938\u094d\u0924\u0943\u0924 \u0936\u094d\u0930\u0943\u0902\u0916\u0932\u093e \u0915\u0947 \u0915\u093e\u0930\u0923, \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b \u092f\u0939\u093e\u0902 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902, \u090f\u0915 \u0914\u0930 \u0915\u093e\u0930\u0923 \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u094b \u0915\u094d\u092f\u094b\u0902 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u0935\u0938\u093e \u0914\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0915\u092e \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u0906\u092a\u0915\u0947 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u0932\u094b\u0939\u0947 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u093e 15% \u092d\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0906\u092f\u0930\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u092d\u094b\u091c\u0928 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u0938\u0947 \u092d\u0940 \u092d\u0930\u093e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0947 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0924\u094d\u0935\u091a\u093e, \u092c\u093e\u0932\u094b\u0902 \u0914\u0930 \u0928\u093e\u0916\u0942\u0928\u094b\u0902 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u0914\u0930 \u0930\u0916\u0930\u0916\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964 \u090f\u0915 \u0914\u0930 \u0915\u093e\u0930\u0923 \u0939\u0948 \u0915\u093f \u0932\u094b\u0917 \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u092a\u0938\u0902\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u092f\u0939 \u0932\u0938 \u092e\u0941\u0915\u094d\u0924 \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u0940 \u092c\u0928\u093e\u0935\u091f \u092e\u0947\u0902 \u0914\u0930 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0947\u0917\u093e\u0964 \u0915\u094d\u0935\u093f\u0928\u094b\u0906 \u0938\u0932\u093e\u0926 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u0939\u0948\u0902 \u0914\u0930 \u0915\u0908 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0924\u0930\u0940\u0915\u094b\u0902 \u0938\u0947 \u0924\u0948\u092f\u093e\u0930 \u0915\u093f\u090f \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">5. \u0915\u093e\u091c\u0942<\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static-bebeautiful-in.unileverservices.com\/Iron-rich-foods-for-healthy-skin-hair-and-nails_6.jpg\" alt=\"5. Cashews\" title=\"5. Cashews\"\/><\/figure> <p>\u0905\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0915\u0930 \u0938\u094d\u0928\u0948\u0915\u093f\u0902\u0917 \u0915\u094b \u092e\u0941\u091f\u094d\u0920\u0940 \u092d\u0930 \u0915\u093e\u091c\u0942 \u0915\u0947 \u0938\u093e\u0925 \u092c\u0926\u0932\u0947\u0902\u0964 \u0906\u092f\u0930\u0928 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0907\u0938 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0947 \u0905\u0928\u094d\u092f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u00a0<strong>\u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935<\/strong>\u00a0\u091c\u093f\u0938\u0947 \u0906\u092a\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u092a\u094d\u092f\u093e\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u0915\u093e\u091c\u0942 \u0915\u093e \u090f\u0915 \u0914\u0902\u0938 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u092e\u094b\u0928\u094b\u0905\u0928\u0938\u0948\u091a\u0941\u0930\u0947\u091f\u0947\u0921 \u0935\u0938\u093e \u0915\u0947 \u0938\u093e\u0925 2 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u091c\u0948\u0938\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u092e\u0947\u0902 \u092d\u0940 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u0947 \u0932\u093f\u090f \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0939\u0948\u0964 \u0915\u093e\u091c\u0942 \u0906\u092a\u0915\u094b \u092d\u0930\u093e \u0939\u0941\u0906 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u093e\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u092d\u094b\u091c\u0928 \u0914\u0930 \u0913\u0935\u0930\u0908\u091f\u093f\u0902\u0917 \u0915\u0947 \u092c\u0940\u091a \u0905\u0928\u093e\u0935\u0936\u094d\u092f\u0915 \u0916\u093e\u0928\u0947 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0915\u093e\u091c\u0942 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u092f\u0939 \u0939\u0948 \u0915\u093f \u091c\u092c \u092d\u0940 \u0906\u092a\u0915\u094b \u092d\u0942\u0916 \u0932\u0917\u0947 \u0924\u094b \u092e\u0941\u091f\u094d\u0920\u0940 \u092d\u0930 \u0916\u093e\u090f\u0902\u0964 \u0932\u0947\u0915\u093f\u0928 \u0906\u092a \u0909\u0928\u094d\u0939\u0947\u0902 \u0905\u092a\u0928\u0947 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u092d\u0940 \u091c\u094b\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">6. \u0915\u093f\u0936\u092e\u093f\u0936<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2022\/01\/31093846\/raisins-1600x900.jpg\" alt=\"6. Raisins\" title=\"6. Raisins\"\/><\/figure> <p>\u0938\u094d\u0935\u0938\u094d\u0925 \u0938\u094d\u0928\u0948\u0915\u093f\u0902\u0917 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092c\u093e\u0924 \u0915\u0930\u0924\u0947 \u0939\u0941\u090f, \u092f\u0939\u093e\u0902 \u090f\u0915 \u0914\u0930 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948 \u091c\u093f\u0938\u0947 \u0906\u092a \u0905\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0915\u0930 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924\u094b\u0902 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964\u00a0<strong>\u0915\u093f\u0936\u092e\u093f\u0936 \u0932\u094b\u0939\u0947 \u0938\u0947 \u092d\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948<\/strong>\u0907\u0938 \u0938\u0942\u0916\u0947 \u092b\u0932 \u0915\u093e \u090f\u0915 \u091b\u094b\u091f\u093e \u092a\u0948\u0915 \u0916\u093e\u0928\u0947 \u0938\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b 1 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0906\u092f\u0930\u0928 \u092e\u093f\u0932 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0914\u0930 \u092c\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u093f\u0936\u092e\u093f\u0936 \u092e\u0947\u0902 \u092a\u093e\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u0928\u094d\u092f \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u0948\u0902, \u092f\u0947 \u0938\u092d\u0940 \u0906\u092a\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0914\u0930 \u092c\u093e\u0932\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\u0902\u0964 \u0907\u0938\u092e\u0947\u0902 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u093f\u0921\u0947\u0902\u091f \u092d\u0940 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u092b\u093f\u0930 \u0938\u0947 \u091c\u0940\u0935\u0902\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u092e\u092f \u0938\u0947 \u092a\u0939\u0932\u0947 \u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0914\u0930 \u092d\u0940, \u0915\u093f\u0936\u092e\u093f\u0936 \u0930\u0915\u094d\u0924 \u0915\u094b \u0936\u0941\u0926\u094d\u0927 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u0935\u0947 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u00a0<strong>\u092e\u0941\u0901\u0939\u093e\u0938\u0947 \u0914\u0930 \u092a\u093f\u0902\u092a\u0932\u094d\u0938 \u0915\u094b \u0926\u0942\u0930 \u0930\u0916\u0947\u0902<\/strong>.<\/p> <h2 class=\"wp-block-heading\">7. \u092a\u0915\u0947 \u0939\u0941\u090f \u0906\u0932\u0942<\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static-bebeautiful-in.unileverservices.com\/Iron-rich-foods-for-healthy-skin-hair-and-nails_8.jpg\" alt=\"7. Baked potatoes\" title=\"7. Baked potatoes\"\/><\/figure> <p>\u0906\u0932\u0942 \u0915\u0940 \u090f\u0915 \u0916\u0930\u093e\u092c \u092a\u094d\u0930\u0924\u093f\u0937\u094d\u0920\u093e \u0939\u0948 \u0914\u0930 \u0939\u092e \u0938\u092e\u091d\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0915\u094d\u092f\u094b\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0932\u0917\u092d\u0917 \u0939\u0930 \u0905\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0915\u0930 \u0935\u0938\u094d\u0924\u0941 \u0906\u0932\u0942 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0915\u0947 \u0924\u0948\u092f\u093e\u0930 \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939 \u0915\u0939\u0924\u0947 \u0939\u0941\u090f, \u0906\u0932\u0942 \u092e\u0947\u0902 \u0915\u0908 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0906\u092f\u0930\u0928 \u0914\u0930 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u092e\u0947\u0902 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0935\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940 \u0914\u0930 \u0938\u0940 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902\u0964 \u090f\u0915 \u092c\u0921\u093c\u0947 \u092a\u0915\u0947 \u0939\u0941\u090f \u0906\u0932\u0942 \u0915\u094b \u0907\u0938\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u092c\u0930\u0915\u0930\u093e\u0930 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0916\u093e\u0928\u0947 \u0938\u0947 3 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0938\u0947 \u0905\u0927\u093f\u0915 \u0932\u094b\u0939\u093e \u092e\u093f\u0932 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u091c\u092c\u0915\u093f \u0906\u0932\u0942 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0924\u0930\u0940\u0915\u094b\u0902 \u0915\u093e \u090f\u0915 \u091f\u0928 \u0939\u0948, \u0909\u0928\u092e\u0947\u0902 \u0938\u0947 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0905\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u0915\u0930 \u0939\u0948\u0902\u0964 \u0907\u0938 \u092a\u0915\u0947 \u0939\u0941\u090f \u0906\u0932\u0942 \u0938\u0902\u0938\u094d\u0915\u0930\u0923 \u0938\u0947 \u091a\u093f\u092a\u0915\u0947 \u0930\u0939\u0947\u0902, \u0907\u0938\u0947 \u0914\u0930 \u0905\u0927\u093f\u0915 \u0938\u094d\u0935\u093e\u0926\u093f\u0937\u094d\u091f \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0925\u094b\u0921\u093c\u093e \u0938\u093e \u0932\u0939\u0938\u0941\u0928, \u0915\u093e\u0932\u0940 \u092e\u093f\u0930\u094d\u091a, \u0928\u092e\u0915 \u0914\u0930 \u091c\u0948\u0924\u0942\u0928 \u0915\u093e \u0924\u0947\u0932 \u091c\u094b\u0921\u093c\u0947\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">8. \u0938\u0940\u092a<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/assets3.thrillist.com\/v1\/image\/3007430\/1200x630\/flatten;crop_down;webp=auto;jpeg_quality=70\" alt=\"8. Oysters\" title=\"8. Oysters\"\/><\/figure> <p>\u092f\u0926\u093f \u0906\u092a \u0938\u092e\u0941\u0926\u094d\u0930\u0940 \u092d\u094b\u091c\u0928 \u0938\u0947 \u092a\u094d\u092f\u093e\u0930 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0938\u0940\u092a \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0932\u094b\u0939\u0947 \u0915\u0940 \u0905\u092a\u0928\u0940 \u0926\u0948\u0928\u093f\u0915 \u0916\u0941\u0930\u093e\u0915 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0902\u0964 \u0932\u094b\u0939\u0947 \u0915\u0947 \u0938\u092c\u0938\u0947 \u0905\u092e\u0940\u0930 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915, \u0938\u0940\u092a \u0915\u0940 \u090f\u0915 \u0938\u0930\u094d\u0935\u093f\u0902\u0917 \u092e\u0947\u0902 4.5 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u092f\u093e \u0926\u0948\u0928\u093f\u0915 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0930\u093e\u0936\u093f \u0915\u093e 25% \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0915\u094b\u0932\u0947\u091c\u0928 \u092e\u0947\u0902 \u092d\u0940 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u0948, \u0939\u093e\u0902 \u0909\u0938\u0940 \u0915\u094b\u0932\u0947\u091c\u0928 \u0915\u094b \u0906\u092a\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u092f\u0941\u0935\u093e \u0926\u093f\u0916\u0928\u0947 \u0914\u0930 \u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u0947 \u0915\u0947 \u0938\u0902\u0915\u0947\u0924\u094b\u0902 \u0915\u094b \u0926\u0942\u0930 \u0930\u0916\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0905\u0917\u0932\u0940 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u0905\u092a\u0928\u0947 \u0926\u094b\u0938\u094d\u0924\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0915\u093f\u0938\u0940 \u0938\u0940\u092b\u0942\u0921 \u0930\u0947\u0938\u094d\u0924\u0930\u093e\u0902 \u092e\u0947\u0902 \u092c\u093e\u0939\u0930 \u091c\u093e\u090f\u0902 \u0924\u094b \u0938\u0940\u092a \u0911\u0930\u094d\u0921\u0930 \u0915\u0930\u0947\u0902, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092e\u0938\u094d\u0924\u0940 \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0915\u0941\u091b \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0915\u094d\u092f\u094b\u0902 \u0928 \u0906 \u091c\u093e\u090f\u0902?<\/p> <h2 class=\"wp-block-heading\">9. \u0938\u093e\u0930\u094d\u0921\u093f\u0928<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.thespruceeats.com\/thmb\/9VVMgET20gsz17gl1xdJRfB2sMc=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/moroccan-baked-whole-sardines-recipe-2394638-hero-01-5c7da67146e0fb0001d83dc2.jpg\" alt=\"9. Sardines\" title=\"9. Sardines\"\/><\/figure> <p>\u091c\u092c \u0938\u092e\u0941\u0926\u094d\u0930\u0940 \u092d\u094b\u091c\u0928 \u0914\u0930 \u092e\u091b\u0932\u0940 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948, \u0924\u094b \u0938\u093e\u0930\u094d\u0921\u093f\u0928 \u0938\u092c\u0938\u0947 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0906\u092a\u0915\u094b \u092f\u0939 \u091c\u093e\u0928\u0915\u0930 \u0906\u0936\u094d\u091a\u0930\u094d\u092f \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u092f\u0939 \u092e\u091b\u0932\u0940 \u0906\u092f\u0930\u0928 \u091c\u0948\u0938\u0947 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948,\u00a0<strong>\u0913\u092e\u0947\u0917\u093e -3 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921<\/strong>, \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0914\u0930 \u0905\u0927\u093f\u0915\u0964 \u0906\u092f\u0930\u0928 \u0915\u0940 \u0905\u092a\u0928\u0940 \u0926\u0948\u0928\u093f\u0915 \u0916\u0941\u0930\u093e\u0915 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a \u0938\u0932\u093e\u0926, \u092a\u093e\u0938\u094d\u0924\u093e \u092f\u093e \u091f\u094b\u0938\u094d\u091f \u092e\u0947\u0902 \u0938\u093e\u0930\u094d\u0921\u093f\u0928 \u091c\u094b\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u092d\u094b\u091c\u0928 \u092c\u093e\u091c\u093e\u0930 \u092e\u0947\u0902 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0909\u092a\u0932\u092c\u094d\u0927 \u0939\u0948 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0924\u094d\u0935\u091a\u093e \u0914\u0930 \u092c\u093e\u0932 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0938\u092c\u0938\u0947 \u0938\u0938\u094d\u0924\u0947 \u0924\u0930\u0940\u0915\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">10. \u091f\u094b\u092b\u0942<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/what-is-tofu-1296x728-feature.jpg?w=1155&amp;h=1528\" alt=\"10. Tofu\" title=\"10. Tofu\"\/><\/figure> <p>\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0914\u0930 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u090f\u0915 \u0914\u0930 \u092d\u094b\u091c\u0928 \u0905\u091a\u094d\u091b\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0935\u093e\u0932\u093e, \u091c\u0948\u0935\u093f\u0915 \u091f\u094b\u092b\u0942 \u0939\u0948\u0964 \u0907\u0938\u092e\u0947\u0902 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0915\u093f\u0938\u0940 \u092d\u0940 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u0940 \u091c\u093f\u0924\u0928\u093e \u0906\u092f\u0930\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0932\u093f\u090f, \u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0938\u093e\u0917 \u0916\u093e\u0928\u0947 \u0938\u0947 \u090a\u092c \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u092f\u0939\u093e\u0902 \u0906\u092a\u0915\u093e \u0932\u094b\u0939\u093e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u093e \u090f\u0915 \u0914\u0930 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0964 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092e\u0947\u0902\u00a0<strong>\u091f\u094b\u092b\u0942 \u0924\u094d\u0935\u091a\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948<\/strong>\u00a0\u0932\u094b\u091a \u0914\u0930 \u0907\u0938\u0947 \u091a\u093f\u0915\u0928\u093e \u0914\u0930 \u0915\u094b\u092e\u0932 \u0930\u0916\u0924\u093e \u0939\u0948\u0964 \u091f\u094b\u092b\u0942 \u0915\u094b \u0938\u0932\u093e\u0926 \u092e\u0947\u0902 \u091c\u094b\u0921\u093c\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0924\u0932\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u092f\u093e \u0938\u0942\u092a \u092e\u0947\u0902 \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0935\u093f\u0915\u0932\u094d\u092a \u0905\u0928\u0917\u093f\u0928\u0924 \u0939\u0948\u0902, \u0915\u0941\u091b \u0936\u094b\u0927 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u0907\u0938 \u0932\u094c\u0939 \u0938\u092e\u0943\u0926\u094d\u0927 \u092d\u094b\u091c\u0928 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092d\u093f\u0928\u0935 \u0924\u0930\u0940\u0915\u0947 \u0916\u094b\u091c\u0947\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928<\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static-bebeautiful-in.unileverservices.com\/Iron-rich-foods-for-healthy-skin-hair-and-nails_12.jpg\" alt=\"FAQs about iron rich foods\" title=\"FAQs about iron rich foods\"\/><\/figure> <h3 class=\"wp-block-heading\">Q. \u0915\u093f\u0928 \u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948?<\/h3> <p><strong>\u090f\u0915\u0964&nbsp;<\/strong>\u091c\u092c \u092b\u0932\u094b\u0902 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948, \u0924\u094b \u092c\u0939\u0941\u0924 \u0915\u092e \u0932\u094b\u0939\u0947 \u0915\u0947 \u0905\u091a\u094d\u091b\u0947 \u0938\u094d\u0930\u094b\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 \u0907\u0938\u0915\u0947 \u0938\u093e\u0925 \u0918\u0928\u0940 \u092a\u0948\u0915 \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0902\u0964 \u092a\u094d\u0930\u0942\u0928, \u091c\u0948\u0924\u0942\u0928 \u0914\u0930 \u0936\u0939\u0924\u0942\u0924 \u091c\u0948\u0938\u0947 \u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">Q. \u0915\u094d\u092f\u093e \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 \u0906\u092f\u0930\u0928 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948?<\/h3> <p><strong>\u090f\u0915\u0964\u00a0<\/strong>\u091c\u092c\u00a0<strong>\u0915\u0947\u0932\u0947<\/strong>\u00a0\u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0938\u0939\u093f\u0924 \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0915\u0941\u0932 \u092e\u093f\u0932\u093e\u0915\u0930 \u092a\u0948\u0915 \u0915\u093f\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938 \u092b\u0932 \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0915\u092e \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0932\u094b\u0939\u093e \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u090f\u0915 \u0915\u0947\u0932\u0947 \u092e\u0947\u0902 .39 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0938\u0947 \u0905\u0927\u093f\u0915 \u0906\u092f\u0930\u0928 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">Q. \u0932\u094b\u0939\u0947 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u091c\u0932\u094d\u0926\u0940 \u0938\u0947 \u0915\u0948\u0938\u0947 \u092c\u0922\u093c\u093e\u090f\u0902?<\/h3> <p><strong>A. \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/strong>\u00a0\u091c\u0948\u0938\u0947 \u091a\u093f\u0915\u0928 \u0914\u0930 \u092e\u091b\u0932\u0940 \u0932\u094b\u0939\u0947 \u0915\u0947 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0939\u0948\u0902 \u0914\u0930 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0932\u094b\u0939\u0947 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u091c\u0932\u094d\u0926\u0940 \u0938\u0947 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0914\u0930 \u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\" id=\"091e9c5e804cefec-1-2\">\u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0932\u094b\u0939\u0947 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0948\u0938\u0947 \u0915\u0930\u0924\u093e \u0939\u0948<\/h2> <p>\u091c\u092c \u0906\u092a \u0932\u094b\u0939\u0947 \u0915\u0947 \u0938\u093e\u0925 \u092d\u094b\u091c\u0928 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0932\u094b\u0939\u093e \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092e\u0941\u0916\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0906\u092a\u0915\u0940 \u091b\u094b\u091f\u0940 \u0906\u0902\u0924 \u0915\u0947 \u090a\u092a\u0930\u0940 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 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