{"id":3726,"date":"2023-08-29T16:17:13","date_gmt":"2023-08-29T16:17:13","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3726"},"modified":"2023-08-29T16:17:16","modified_gmt":"2023-08-29T16:17:16","slug":"15-foods-that-boost-the-immune-system","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/15-foods-that-boost-the-immune-system\/","title":{"rendered":"15 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947"},"content":{"rendered":"<\/p>\n<h2><a>\u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u092c\u0942\u0938\u094d\u091f\u0930<\/a><\/h2>\n<p>\u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0915\u0941\u091b \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0916\u093f\u0932\u093e\u0928\u0947 \u0938\u0947 \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 \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u0938\u0930\u094d\u0926\u0940, \u092b\u094d\u0932\u0942 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u0902\u0915\u094d\u0930\u092e\u0923\u094b\u0902 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u0915\u0947 \u0924\u0930\u0940\u0915\u094b\u0902 \u0915\u0940 \u0924\u0932\u093e\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u093e \u092a\u0939\u0932\u093e \u0915\u0926\u092e \u0906\u092a\u0915\u0947 \u0938\u094d\u0925\u093e\u0928\u0940\u092f \u0915\u093f\u0930\u093e\u0928\u0947 \u0915\u0940 \u0926\u0941\u0915\u093e\u0928 \u0915\u0940 \u092f\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u0907\u0928 15 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u092c\u0942\u0938\u094d\u091f\u0930 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u092d\u094b\u091c\u0928 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u092c\u0928\u093e\u090f\u0902\u0964<\/p>\n<h3>\u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0928\u094b\u091f<\/h3>\n<p>\u0915\u094b\u0908 \u092a\u0942\u0930\u0915 \u0907\u0932\u093e\u091c \u092f\u093e \u0930\u094b\u0917 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u091c\u093e\u090f\u0917\u093e\u0964<\/p>\n<p>2019 \u0915\u094b\u0930\u094b\u0928\u093e\u0935\u093e\u092f\u0930\u0938 \u0915\u094b\u0935\u093f\u0921-19 \u092e\u0939\u093e\u092e\u093e\u0930\u0940 \u0915\u0947 \u0938\u093e\u0925, \u092f\u0939 \u0938\u092e\u091d\u0928\u093e \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0915\u093f \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0915\u094b\u0908 \u092a\u0942\u0930\u0915, \u0906\u0939\u093e\u0930 \u092f\u093e \u0905\u0928\u094d\u092f \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0938\u0902\u0936\u094b\u0927\u0928, \u091c\u093f\u0938\u0947 \u0938\u094b\u0936\u0932 \u0921\u093f\u0938\u094d\u091f\u0947\u0902\u0938\u093f\u0902\u0917 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0914\u0930 \u0909\u091a\u093f\u0924 \u0938\u094d\u0935\u091a\u094d\u091b\u0924\u093e \u092a\u094d\u0930\u0925\u093e\u090f\u0902 \u0906\u092a\u0915\u094b COVID-19 \u0938\u0947 \u092c\u091a\u093e \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0935\u0930\u094d\u0924\u092e\u093e\u0928 \u092e\u0947\u0902, \u0915\u094b\u0908 \u0936\u094b\u0927 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 COVID-19 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u0915\u0940 \u0930\u0915\u094d\u0937\u093e \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u0938\u0940 \u092d\u0940 \u092a\u0942\u0930\u0915 \u0915\u0947 \u0909\u092a\u092f\u094b\u0917 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964<\/p>\n<h2><a>1. \u0916\u091f\u094d\u091f\u0947 \u092b\u0932<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/1-Citrus-fruits-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"wedges of grapefruit, lime, orange, and lemon on top of a turquoise table\" \/><\/figure>\n<p>\u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/does-vitamin-c-help-with-colds\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940<\/a>\u00a0\u0915\u0947 \u0932\u093f\u090f \u0938\u0940\u0927\u0947 \u092c\u093e\u0930\u0940 \u0915\u0947 \u092c\u093e\u0926 \u0935\u0947 \u090f\u0915 \u0920\u0902\u0921\u093e \u092a\u0915\u0921\u093c\u093e \u0939\u0948 \u0964 \u0910\u0938\u093e \u0907\u0938\u0932\u093f\u090f \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0938\u092b\u0947\u0926 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0947 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094b\u091a\u093e \u0939\u0948, \u091c\u094b \u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0932\u0917\u092d\u0917 \u0938\u092d\u0940 \u0916\u091f\u094d\u091f\u0947 \u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0905\u0927\u093f\u0915 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u091a\u0941\u0928\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938 \u0924\u0930\u0939 \u0915\u0940 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0915\u0947 \u0938\u093e\u0925, \u0915\u093f\u0938\u0940 \u092d\u0940 \u092d\u094b\u091c\u0928 \u092e\u0947\u0902 \u0907\u0938 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u093e \u0928\u093f\u091a\u094b\u0921\u093c \u091c\u094b\u0921\u093c\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u0948\u0964<\/p>\n<p>\u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0916\u091f\u094d\u091f\u0947 \u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/10-benefits-of-grapefruit\">\u091a\u0915\u094b\u0924\u0930\u093e<\/a><\/li>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/oranges\">\u0938\u0902\u0924\u0930\u0947<\/a><\/li>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/clementine-nutrition\">\u0915\u094d\u0932\u0947\u092e\u0947\u0902\u091f\u093e\u0907\u0928<\/a><\/li>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/tangerine-vs-clementine\">\u0915\u0940\u0928\u0942<\/a><\/li>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/6-lemon-health-benefits\">\u0928\u0940\u0902\u092c\u0942<\/a><\/li>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/limes\">\u0928\u0940\u092c\u0942<\/a><\/li>\n<\/ul>\n<p>\u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0907\u0938\u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u092f\u093e \u092d\u0902\u0921\u093e\u0930\u0923 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u093e \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0906\u092a\u0915\u094b \u0928\u093f\u0930\u0902\u0924\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0926\u0948\u0928\u093f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \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 \u0930\u093e\u0936\u093f \u0939\u0948:<\/p>\n<ul>\n<li>\u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f 75 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n<li>\u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f 90 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n<\/ul>\n<p>\u092f\u0926\u093f \u0906\u092a \u092a\u0942\u0930\u0915 \u0915\u0947 \u0932\u093f\u090f \u091a\u0941\u0928\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u090f\u0915 \u0926\u093f\u0928 \u092e\u0947\u0902 2,000 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e (\u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e) \u0938\u0947 \u0905\u0927\u093f\u0915 \u0932\u0947\u0928\u0947 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964<\/p>\n<p>\u092f\u0939 \u092d\u0940 \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902 \u0915\u093f \u091c\u092c\u0915\u093f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0906\u092a\u0915\u094b \u0920\u0902\u0921 \u0938\u0947 \u091c\u0932\u094d\u0926\u0940 \u0909\u092c\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u092b\u093f\u0930 \u092d\u0940 \u0915\u094b\u0908 \u0938\u092c\u0942\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0915\u093f \u092f\u0939\u00a0<a href=\"https:\/\/www.healthline.com\/health\/coronavirus-covid-19\">\u0928\u090f \u0915\u094b\u0930\u094b\u0928\u093e\u0935\u093e\u092f\u0930\u0938,<\/a>\u0938\u093e\u0930\u094d\u0938-\u0938\u0940\u0913\u0935\u0940-2 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u0948\u0964<\/p>\n<h2><a>2. \u0932\u093e\u0932 \u0936\u093f\u092e\u0932\u093e \u092e\u093f\u0930\u094d\u091a<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/2-Red-bell-peppers-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"14 red bell peppers on top of a dark wood table\" \/><\/figure>\n<p>\u0905\u0917\u0930 \u0906\u092a\u0915\u094b \u0932\u0917\u0924\u093e \u0939\u0948 \u0915\u093f \u0916\u091f\u094d\u091f\u0947 \u092b\u0932\u094b\u0902 \u092e\u0947\u0902 \u0915\u093f\u0938\u0940 \u092d\u0940 \u092b\u0932 \u092f\u093e \u0938\u092c\u094d\u091c\u0940 \u0915\u093e \u0938\u092c\u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0939\u094b\u0924\u093e \u0939\u0948 \u0924\u094b \u092b\u093f\u0930 \u0938\u0947 \u0938\u094b\u091a\u0947\u0902\u0964 \u0914\u0902\u0938 \u0915\u0947 \u0932\u093f\u090f \u0914\u0902\u0938, \u0932\u093e\u0932\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/bell-peppers\">\u0936\u093f\u092e\u0932\u093e \u092e\u093f\u0930\u094d\u091a<\/a>\u00a0\u090f\u0915 \u092b\u094d\u0932\u094b\u0930\u093f\u0921\u093e \u0928\u093e\u0930\u0902\u0917\u0940 (\u096a\u096b mgTrusted \u0938\u094d\u0930\u094b\u0924) \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 3 \u0917\u0941\u0928\u093e \u091c\u094d\u092f\u093e\u0926\u093e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 (\u0967\u0968\u096d mgTrusted \u0938\u094d\u0930\u094b\u0924) \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0935\u0947 \u092c\u0940\u091f\u093e\u00a0<a href=\"https:\/\/www.healthline.com\/health\/beta-carotene-benefits\">\u0915\u0948\u0930\u094b\u091f\u0940\u0928<\/a>\u0915\u093e \u090f\u0915 \u0938\u092e\u0943\u0926\u094d\u0927 \u0938\u094d\u0930\u094b\u0924 \u092d\u0940 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0906\u092a\u0915\u094b\u00a0<a href=\"https:\/\/www.healthline.com\/health\/4-best-vitamins-for-skin\">\u0938\u094d\u0935\u0938\u094d\u0925 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947<\/a>\u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092c\u0940\u091f\u093e \u0915\u0948\u0930\u094b\u091f\u0940\u0928, \u091c\u093f\u0938\u0947 \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u092e\u0947\u0902 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948, \u0906\u092a\u0915\u0940 \u0906\u0902\u0916\u094b\u0902 \u0914\u0930 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<h2><a>3. \u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/3-Broccoli-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"hands holding up a bowl full of broccoli\" \/><\/figure>\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/benefits-of-broccoli\">\u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940<\/a>\u00a0\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u092e\u093f\u0928\u0930\u0932\u094d\u0938 \u0938\u0947 \u0938\u0941\u092a\u0930\u091a\u093e\u0930\u094d\u091c \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f, \u0938\u0940 \u0914\u0930 \u0908 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/why-is-fiber-good-for-you\">\u092b\u093e\u0907\u092c\u0930<\/a>\u00a0\u0914\u0930 \u0915\u0908 \u0905\u0928\u094d\u092f \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0915\u0947 \u0938\u093e\u0925 \u092a\u0948\u0915 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 \u0906\u092a\u0915\u0940 \u092a\u094d\u0932\u0947\u091f \u092a\u0930 \u0921\u093e\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0938\u092c\u0938\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u092a\u094d\u0930\u0926 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964<\/p>\n<p>\u0905\u092a\u0928\u0940 \u0936\u0915\u094d\u0924\u093f \u0915\u094b \u092c\u0930\u0915\u0930\u093e\u0930 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092f\u0939 \u0938\u0902\u092d\u0935 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u092e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0916\u093e\u0928\u093e \u092c\u0928\u093e\u0928\u093e \u0939\u0948-\u092f\u093e \u092c\u0947\u0939\u0924\u0930 \u0905\u092d\u0940 \u0924\u0915, \u092c\u093f\u0932\u094d\u0915\u0941\u0932 \u0928\u0939\u0940\u0902 \u0964 \u0930\u093f\u0938\u0930\u094d\u091a\u091f\u094d\u0930\u0938\u094d\u091f \u0938\u094b\u0930\u094d\u0938 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u0916\u093e\u0928\u0947 \u092e\u0947\u0902 \u091c\u094d\u092f\u093e\u0926\u093e \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0930\u0916\u0928\u0947 \u0915\u093e \u0938\u094d\u091f\u0940\u092e\u093f\u0902\u0917 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u0939\u0948 \u0964<\/p>\n<h2><a>4. \u0932\u0939\u0938\u0941\u0928<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/4.Garlic-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"cloves of garlic on a wood table\" \/><\/figure>\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/11-proven-health-benefits-of-garlic\">\u0932\u0939\u0938\u0941\u0928<\/a>\u00a0\u0926\u0941\u0928\u093f\u092f\u093e \u0915\u0947 \u0932\u0917\u092d\u0917 \u0939\u0930 \u0935\u094d\u092f\u0902\u091c\u0928\u094b\u0902 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0932\u093f\u090f \u0925\u094b\u0921\u093c\u093e zing \u0915\u0939\u0924\u0947 \u0939\u0948 \u0914\u0930 \u092f\u0939 \u090f\u0915 \u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0964<\/p>\n<p>\u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u092d\u094d\u092f\u0924\u093e\u0913\u0902 \u0928\u0947 \u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u092e\u0947\u0902 \u0907\u0938\u0915\u0947 \u092e\u0942\u0932\u094d\u092f \u0915\u094b \u092a\u0939\u091a\u093e\u0928\u093e\u0964 \u0932\u0939\u0938\u0941\u0928 \u092d\u0940 \u0927\u092e\u0928\u093f\u092f\u094b\u0902 \u0915\u0940 \u0938\u0916\u094d\u0924 \u0927\u0940\u092e\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u0935\u0939\u093e\u0902\u00a0<a href=\"https:\/\/www.nccih.nih.gov\/health\/garlic\" target=\"_blank\" rel=\"noreferrer noopener\">\u0915\u092e\u091c\u094b\u0930 \u0938\u092c\u0942\u0924<\/a>\u00a0\u0939\u0948 \u0915\u093f \u092f\u0939 \u0915\u092e \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0932\u0939\u0938\u0941\u0928 \u0915\u0940\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/garlic-fights-colds-and-flu\">\u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0917\u0941\u0923<\/a>\u00a0\u0938\u0932\u094d\u092b\u0930 \u092f\u0941\u0915\u094d\u0924 \u092f\u094c\u0917\u093f\u0915\u094b\u0902 \u0915\u0940 \u092d\u093e\u0930\u0940 \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u0938\u0947 \u0906\u0924\u0947 \u0939\u0948\u0902, \u091c\u0948\u0938\u0947 \u090f\u0932\u0940\u0938\u093f\u0928\u0964 \u0915\u0948\u0938\u0947 \u091b\u0940\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f: \u0932\u0939\u0938\u0941\u092800:00 \u0915\u0947 01:35\u0935\u094b\u0932\u094d\u091f\u092e 0%00:0001:35<\/p>\n<h2><a>5. \u0905\u0926\u0930\u0915<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/5-ginger-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"slices of ginger on a dark wood table table\" \/><\/figure>\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/11-proven-benefits-of-ginger\">\u0905\u0926\u0930\u0915<\/a>\u00a0\u090f\u0915 \u0914\u0930 \u0918\u091f\u0915 \u0915\u0908 \u092c\u093e\u0930\u0940 \u0915\u0947 \u092c\u093e\u0926 \u092c\u0940\u092e\u093e\u0930 \u0939\u094b \u0930\u0939\u0940 \u0939\u0948 \u0964 \u0905\u0926\u0930\u0915 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u0917\u0932\u0947 \u092e\u0947\u0902 \u0916\u0930\u093e\u0936 \u0914\u0930 \u092d\u0921\u093c\u0915\u093e\u090a \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0905\u0926\u0930\u0915 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u092e\u0924\u0932\u0940 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u0915\u0908 \u092e\u093f\u0920\u093e\u0908 \u0921\u0947\u0938\u0930\u094d\u091f \u092e\u0947\u0902 \u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0905\u0926\u0930\u0915 \u091c\u093f\u0902\u091c\u0930\u094b\u0932, capsaicin \u0915\u0947 \u090f\u0915 \u0930\u093f\u0936\u094d\u0924\u0947\u0926\u093e\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u0941\u091b \u0917\u0930\u094d\u092e\u0940 \u092a\u0948\u0915 \u0964<\/p>\n<p>\u0905\u0926\u0930\u0915 \u092a\u0941\u0930\u093e\u0928\u0947 \u0926\u0930\u094d\u0926\u091f\u094d\u0930\u0938\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u0915\u094b \u092d\u0940 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 \u0915\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0917\u0941\u0923\u091f\u094d\u0930\u0938\u094d\u091f \u0938\u094d\u0930\u094b\u0924 \u092d\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<h2><a>6. \u092a\u093e\u0932\u0915<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/6-Spinach-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"spinach leaves in a silver pot with a handle\" \/><\/figure>\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/spinach\">\u092a\u093e\u0932\u0915<\/a>\u00a0\u0939\u092e\u093e\u0930\u0940 \u0938\u0942\u091a\u0940 \u0938\u093f\u0930\u094d\u092b \u0907\u0938\u0932\u093f\u090f \u0928\u0939\u0940\u0902 \u0915\u093f \u092f\u0939 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u092e\u0947\u0902 \u0938\u092e\u0943\u0926\u094d\u0927 \u0939\u0948-\u092f\u0939 \u092d\u0940 \u0915\u0908 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0914\u0930 \u092c\u0940\u091f\u093e \u0915\u0948\u0930\u094b\u091f\u0940\u0928, \u091c\u094b \u0926\u094b\u0928\u094b\u0902 \u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0939\u092e\u093e\u0930\u0947 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0948\u0915 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u092c\u094d\u0930\u094b\u0915\u094b\u0932\u0940 \u0915\u0947 \u0938\u092e\u093e\u0928, \u092a\u093e\u0932\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f\u092a\u094d\u0930\u0926 \u0939\u0948 \u091c\u092c \u0907\u0938\u0947 \u091c\u093f\u0924\u0928\u093e \u0938\u0902\u092d\u0935 \u0939\u094b \u0909\u0924\u0928\u093e \u0915\u092e \u092a\u0915\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0924\u093e\u0915\u093f \u092f\u0939 \u0905\u092a\u0928\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u092c\u0930\u0915\u0930\u093e\u0930 \u0930\u0916\u0947\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092a\u094d\u0930\u0915\u093e\u0936 \u0916\u093e\u0928\u093e \u092a\u0915\u093e\u0928\u0947 \u0938\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f \u0915\u094b \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0905\u0928\u094d\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u094b \u0911\u0915\u094d\u0938\u093e\u0932\u093f\u0915 \u090f\u0938\u093f\u0921, \u090f\u0915 \u090f\u0902\u091f\u0940\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f \u0938\u0947 \u091c\u093e\u0930\u0940 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n<h2><a>7. \u0926\u0939\u0940<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/7-Yogurt-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"yogurt topped with seeds and granola and placed in a small white and blue floral bowl\" \/><\/figure>\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/yogurt\">\u092f\u094b\u0917\u0930\u094d\u091f \u0915\u0947<\/a>\u00a0\u0932\u093f\u090f \u0926\u0947\u0916\u094b \u0915\u093f \u0935\u093e\u0915\u094d\u092f\u093e\u0902\u0936 &#8220;\u0930\u0939\u0924\u0947 \u0939\u0948 \u0914\u0930 \u0938\u0915\u094d\u0930\u093f\u092f \u0938\u0902\u0938\u094d\u0915\u0943\u0924\u093f\u092f\u094b\u0902&#8221; \u0932\u0947\u092c\u0932 \u092a\u0930 \u092e\u0941\u0926\u094d\u0930\u093f\u0924, \u0917\u094d\u0930\u0940\u0915 \u0926\u0939\u0940 \u0915\u0940 \u0924\u0930\u0939 \u0939\u0948 \u0964 \u092f\u0947 \u0938\u0902\u0938\u094d\u0915\u0943\u0924\u093f\u092f\u093e\u0902 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u094b \u092a\u094d\u0930\u094b\u0924\u094d\u0938\u093e\u0939\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0938\u094d\u0935\u093e\u0926 \u0914\u0930 \u091a\u0940\u0928\u0940 \u0915\u0947 \u0938\u093e\u0925 \u092d\u0930\u0940 \u0939\u0941\u0908 \u0924\u0930\u0939 \u0915\u0947 \u092c\u091c\u093e\u092f \u0938\u093e\u0926\u0947 \u092f\u094b\u0917\u0930\u094d\u091f \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964 \u0906\u092a \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u092b\u0932 \u0914\u0930 \u0936\u0939\u0926 \u0915\u0940 \u092c\u0942\u0902\u0926\u093e\u092c\u093e\u0902\u0926\u0940 \u0915\u0947 \u092c\u091c\u093e\u092f \u0915\u0947 \u0938\u093e\u0925 \u0938\u093e\u0926\u0947 \u0926\u0939\u0940 \u092e\u0940\u0920\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u0926\u0939\u0940 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u0915\u093e \u090f\u0915 \u092c\u0921\u093c\u093e \u0938\u094d\u0930\u094b\u0924 \u092d\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0907\u0938 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u0938\u093e\u0925 \u092e\u091c\u092c\u0942\u0924 \u092c\u094d\u0930\u093e\u0902\u0921\u094b\u0902 \u0915\u093e \u091a\u092f\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0921\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0930\u094b\u0917\u094b\u0902 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094b\u091a\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0928\u0948\u0926\u093e\u0928\u093f\u0915 \u092a\u0930\u0940\u0915\u094d\u0937\u0923 \u092d\u0940 COVID-19 \u092a\u0930 \u0907\u0938\u0915\u0947 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u0915\u093e \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u092e\u0947\u0902 \u0939\u0948\u0902 \u0964<\/p>\n<h2><a>8. \u092c\u093e\u0926\u093e\u092e<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/8-almonds-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"unroasted almonds in a dark-colored bowl on top of beige fabric\" \/><\/figure>\n<p>\u091c\u092c \u0938\u0930\u094d\u0926\u0940 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u0914\u0930 \u0932\u0921\u093c\u0928\u0947 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948, \u0924\u094b \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u0947 \u0932\u093f\u090f \u092c\u0948\u0915\u0938\u0940\u091f \u0932\u0947\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u092f\u0939 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u0940 \u0915\u0941\u0902\u091c\u0940 \u0939\u0948\u0964<\/p>\n<p>\u092f\u0939 \u090f\u0915 \u0935\u0938\u093e \u092e\u0947\u0902 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u0907\u0938\u0947 \u0935\u0938\u093e \u0915\u0940 \u0909\u092a\u0938\u094d\u0925\u093f\u0924\u093f \u0915\u094b \u0920\u0940\u0915 \u0938\u0947 \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/9-proven-benefits-of-almonds\">\u092c\u093e\u0926\u093e\u092e<\/a>\u091c\u0948\u0938\u0947 \u0928\u091f\u094d\u0938 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0947 \u092d\u0930\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0907\u0938\u092e\u0947\u0902 \u0939\u0947\u0932\u094d\u0926\u0940 \u092b\u0948\u091f \u092d\u0940 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u094b \u0915\u0947\u0935\u0932 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0926\u093f\u0928 \u0932\u0917\u092d\u0917 15 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u092c\u093e\u0926\u093e\u092e \u0915\u0940 \u090f\u0915 \u0906\u0927\u093e \u0915\u092a \u0938\u0947\u0935\u093e\u0930\u0924, \u091c\u094b \u0932\u0917\u092d\u0917 \u096a\u096c \u092a\u0942\u0930\u0947, \u0916\u094b\u0932 \u092c\u093e\u0926\u093e\u092e \u0939\u0948, \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0926\u0948\u0928\u093f\u0915 \u0930\u093e\u0936\u093f \u0915\u0947 \u0932\u0917\u092d\u0917 \u0967\u0966\u0966 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u091f\u094d\u0930\u0938\u094d\u091f\u094d\u0921 \u0938\u094d\u0930\u094b\u0924 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964<\/p>\n<h2><a>9. \u0938\u0942\u0930\u091c\u092e\u0941\u0916\u0940 \u0915\u0947 \u092c\u0940\u091c<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/14-Sunflower-seeds-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"sunflower seeds in a clear jar on top of a turquoise table\" \/><\/figure>\n<p>\u0938\u0942\u0930\u091c\u092e\u0941\u0916\u0940 \u0915\u0947 \u092c\u0940\u091c \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0928\u092e\u0947\u0902 \u092b\u0949\u0938\u094d\u092b\u094b\u0930\u0938, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-6 \u0914\u0930 \u0908 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0938\u092e\u093e\u0930\u094b\u0939 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0908 \u0915\u0940 \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u0935\u093e\u0932\u0947 \u0905\u0928\u094d\u092f \u0916\u093e\u0926\u094d\u092f\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/12-proven-benefits-of-avocado\">\u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902<\/a>\u00a0\u092e\u0947\u0902 \u090f\u0935\u094b\u0915\u093e\u0921\u094b \u0914\u0930 \u0917\u0939\u0930\u0947\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/leafy-green-vegetables\">\u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u093e\u0917<\/a>\u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0938\u0942\u0930\u091c\u092e\u0941\u0916\u0940 \u0915\u0947 \u092c\u0940\u091c \u092d\u0940 \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u092e\u0947\u0902 \u0905\u0935\u093f\u0936\u094d\u0935\u0938\u0928\u0940\u092f \u0930\u0942\u092a \u0938\u0947 \u0909\u091a\u094d\u091a \u0930\u0939\u0947 \u0939\u0948\u0902\u0964 \u0938\u093f\u0930\u094d\u092b 1 \u0914\u0902\u0938 \u0932\u0917\u092d\u0917 halfTrusted \u0938\u094d\u0930\u094b\u0924 \u0938\u0947\u0932\u0947\u0928\u093f\u092f\u092e \u0939\u0948 \u0915\u093f \u0914\u0938\u0924 \u0935\u092f\u0938\u094d\u0915 \u0926\u0948\u0928\u093f\u0915 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902 \u0964 \u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0940 \u090f\u0915 \u0915\u093f\u0938\u094d\u092e \u0939\u0948, \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u091c\u093e\u0928\u0935\u0930\u094b\u0902 \u092a\u0930 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u093f\u092f\u093e, \u0907\u0938 \u0924\u0930\u0939 \u0915\u0947 \u0938\u094d\u0935\u093e\u0907\u0928 \u092b\u094d\u0932\u0942 (H1N1) \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0935\u093e\u092f\u0930\u0932 \u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0938\u0947 \u0928\u093f\u092a\u091f\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u094b \u0926\u0947\u0916\u093e \u0939\u0948 \u0964<\/p>\n<h2><a>10. \u0939\u0932\u094d\u0926\u0940<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/9-Turmeric-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"turmeric powder, turmeric roots, and turmeric supplements on top of a turquoise and white plate\" \/><\/figure>\n<p>\u0906\u092a \u0939\u0932\u094d\u0926\u0940 \u0915\u094b \u0915\u0908 \u0915\u0930\u0940 \u092e\u0947\u0902 \u090f\u0915 \u092a\u094d\u0930\u092e\u0941\u0916 \u0918\u091f\u0915 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938 \u091a\u092e\u0915\u0940\u0932\u0947 \u092a\u0940\u0932\u0947, \u0915\u0921\u093c\u0935\u0947 \u092e\u0938\u093e\u0932\u0947 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u0906\u0930\u094d\u0925\u0930\u093e\u0907\u091f\u093f\u0938 \u0914\u0930 \u0930\u0942\u092e\u0947\u091f\u0949\u092f\u0921 \u0906\u0930\u094d\u0925\u0930\u093e\u0907\u091f\u093f\u0938 \u0926\u094b\u0928\u094b\u0902 \u0915\u0947 \u0907\u0932\u093e\u091c \u092e\u0947\u0902 \u090f\u0915 \u0935\u093f\u0930\u094b\u0927\u0940 \u092d\u0921\u093c\u0915\u093e\u090a \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u0935\u0930\u094d\u0937\u094b\u0902 \u0938\u0947 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0930\u0939\u093e \u0939\u0948\u0964<\/p>\n<p>\u0930\u093f\u0938\u0930\u094d\u091a\u091f\u094d\u0930\u0938\u094d\u091f\u094d\u0921 \u0938\u094b\u0930\u094d\u0938 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0915\u0930\u0915\u094d\u092f\u0942\u092e\u093f\u0928 \u0915\u0940 \u0909\u091a\u094d\u091a \u0938\u093e\u0902\u0926\u094d\u0930\u0924\u093e, \u091c\u094b \u0939\u0932\u094d\u0926\u0940 \u0915\u094b \u0905\u092a\u0928\u093e \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0930\u0902\u0917 \u0926\u0947\u0924\u0940 \u0939\u0948, \u0935\u094d\u092f\u093e\u092f\u093e\u092e-\u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0915\u094d\u0937\u0924\u093f \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0915\u0930\u0915\u094d\u092f\u0942\u092e\u093f\u0928 \u0928\u0947 \u090f\u0915 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092c\u0942\u0938\u094d\u091f\u0930 (\u092a\u0936\u0941 \u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u0947 \u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937\u094b\u0902 \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930) \u0914\u0930 \u090f\u0915 \u090f\u0902\u091f\u0940\u0935\u093e\u092f\u0930\u0932 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0935\u093e\u0926\u093e \u0915\u093f\u092f\u093e \u0939\u0948\u0964 \u0914\u0930 \u0905\u0927\u093f\u0915 \u0936\u094b\u0927 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0964<\/p>\n<h2><a>11. \u0917\u094d\u0930\u0940\u0928 \u091f\u0940<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/10-Green-tea-cup-on-wrought-iron-table-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"loose leaf green tea in a white mug on a wrought iron table\" \/><\/figure>\n<p>\u0939\u0930\u0940 \u0914\u0930 \u0915\u093e\u0932\u0940 \u091a\u093e\u092f \u0926\u094b\u0928\u094b\u0902 \u0915\u094b \u092b\u094d\u0932\u0947\u0935\u094b\u0928\u0949\u0907\u0921, \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f \u0938\u0947 \u092a\u0948\u0915 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u091c\u0939\u093e\u0902 \u0917\u094d\u0930\u0940\u0928 \u091f\u0940 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u090f\u0915\u094d\u0938\u0947\u0932 \u090f\u0915 \u0914\u0930 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u090f\u0902\u091f\u0940\u0911\u0915\u094d\u0938\u0940\u0921\u0947\u0902\u091f, \u090f\u092a\u093f\u0917\u0932\u094b\u0915\u0947\u091f\u093f\u0928 \u0917\u0948\u0932\u0947\u091f (\u0908\u091c\u0940\u0938\u0940\u091c\u0940) \u0915\u0947 \u0905\u092a\u0928\u0947 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0939\u0948\u0964<\/p>\n<p>\u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u092e\u0947\u0902, \u0907\u092e\u094d\u092f\u0942\u0928 \u092b\u0902\u0915\u094d\u0936\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0908\u091c\u0940\u0938\u0940\u091c\u0940 \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964 \u0915\u093f\u0923\u094d\u0935\u0928 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u093e\u0932\u0940 \u091a\u093e\u092f \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u091a\u0932\u093e \u091c\u093e\u0924\u093e \u0939\u0948 EGCG \u0915\u093e \u090f\u0915 \u092c\u0939\u0941\u0924 \u0928\u0937\u094d\u091f \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948 \u0964 \u0926\u0942\u0938\u0930\u0940 \u0913\u0930, \u0917\u094d\u0930\u0940\u0928 \u091f\u0940 \u0909\u092c\u0932\u0947 \u0939\u0941\u090f \u0914\u0930 \u0915\u093f\u0923\u094d\u0935\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0908\u091c\u0940\u0938\u0940\u091c\u0940 \u0938\u0902\u0930\u0915\u094d\u0937\u093f\u0924 \u0939\u0948\u0964<\/p>\n<p>\u0917\u094d\u0930\u0940\u0928 \u091f\u0940 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u090f\u0932-\u0925\u0947\u0928\u093e\u0907\u0928 \u0915\u093e \u092d\u0940 \u0905\u091a\u094d\u091b\u093e \u091c\u0930\u093f\u092f\u093e \u0939\u0948\u0964 \u090f\u0932-\u0925\u0940\u0928\u093e\u0907\u0928 \u0906\u092a\u0915\u0940 \u091f\u0940 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u092e\u0947\u0902 \u0930\u094b\u0917\u093e\u0923\u0941 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u0935\u093e\u0932\u0947 \u092f\u094c\u0917\u093f\u0915\u094b\u0902 \u0915\u0947 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<h2><a>12. \u092a\u092a\u0940\u0924\u093e<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/11-Papaya-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"two large papaya halves on a dark wood table\" \/><\/figure>\n<p><a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/health-benefits-of-papaya\">\u092a\u092a\u0940\u0924\u093e<\/a>\u00a0\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0938\u0947 \u092d\u0930\u093e \u090f\u0915 \u0914\u0930 \u092b\u0932 \u0939\u0948\u0964 \u0906\u092a \u090f\u0915 \u0939\u0940 \u092e\u0927\u094d\u092f\u092e \u092b\u0932 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0915\u0940 \u0926\u0948\u0928\u093f\u0915 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0921\u092c\u0932\u091f\u094d\u0930\u0938\u094d\u091f\u094d\u0921 \u0938\u094d\u0930\u094b\u0924 \u092a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092a\u092a\u0940\u0924\u0947 \u092e\u0947\u0902 \u092a\u092a\u0940\u0924\u093e \u0928\u093e\u092e\u0915 \u092a\u093e\u091a\u0928 \u090f\u0902\u091c\u093e\u0907\u092e \u092d\u0940 \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u0915\u093e \u090f\u0902\u091f\u0940-\u092d\u0921\u093c\u0915\u093e\u090a \u092a\u094d\u0930\u092d\u093e\u0935 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092a\u092a\u0940\u0924\u0947 \u092e\u0947\u0902 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e, \u092e\u0948\u0917\u094d\u0928\u0940\u0936\u093f\u092f\u092e \u0914\u0930 \u092b\u094b\u0932\u0947\u091f \u0915\u0940 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u094b \u0938\u092d\u0940 \u0906\u092a\u0915\u0947 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h2><a>13. \u0915\u0940\u0935\u0940<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/12-kiwi-1296x728-body.jpg?w=1155&amp;h=1318\" alt=\"whole kiwi fruits and two kiwi halves in a metal basket with handles\" \/><\/figure>\n<p>\u092a\u092a\u0940\u0924\u0947 \u0915\u0940 \u0924\u0930\u0939,\u00a0<a href=\"https:\/\/www.healthline.com\/health\/7-best-things-about-kiwi\">\u0915\u0940\u0935\u0940<\/a>\u00a0\u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092b\u094b\u0932\u0947\u091f, \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0915\u0947 \u0914\u0930\u00a0<a href=\"https:\/\/www.healthline.com\/health\/foods-high-in-vitamin-k\">\u0935\u093f\u091f\u093e\u092e\u093f\u0928<\/a>\u0938\u0940 \u0938\u0939\u093f\u0924 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u090f\u0915 \u091f\u0928 \u0938\u0947 \u092d\u0930\u0947 \u0939\u0941\u090f \u0939\u0948\u0902\u0964<\/p>\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092b\u0947\u0926 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u092c\u0922\u093c\u093e \u0926\u0947\u0924\u093e \u0939\u0948, \u091c\u092c\u0915\u093f \u0915\u0940\u0935\u0940 \u0915\u0947 \u0905\u0928\u094d\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u092c\u093e\u0915\u0940 \u0939\u093f\u0938\u094d\u0938\u094b\u0902 \u0915\u094b \u0920\u0940\u0915 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h2><a>14. \u092a\u094b\u0932\u094d\u091f\u094d\u0930\u0940<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/13-Poultry-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"uncooked whole chicken on a metal pan surrounded by salt flakes and a white and blue plaid rag\" \/><\/figure>\n<p>\u091c\u092c \u0906\u092a \u092c\u0940\u092e\u093e\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a \u091a\u093f\u0915\u0928 \u0938\u0942\u092a \u0915\u0947 \u0932\u093f\u090f \u092a\u0939\u0941\u0902\u091a\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u092f\u0939 \u0938\u093f\u0930\u094d\u092b \u092a\u094d\u0932\u0947\u0938\u092c\u094b \u092a\u094d\u0930\u092d\u093e\u0935 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u093e\u0924\u093e \u0939\u0948\u0964 \u0938\u0942\u092a \u0915\u092e \u0938\u0942\u091c\u0928 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u0938\u0930\u094d\u0926\u0940 \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u092e\u0941\u0930\u094d\u0917\u0940, \u091c\u0948\u0938\u0947 \u091a\u093f\u0915\u0928 \u0914\u0930 \u091f\u0930\u094d\u0915\u0940, \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-6 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0939\u0948\u0964 \u092a\u094d\u0930\u0915\u093e\u0936 \u091f\u0930\u094d\u0915\u0940 \u092f\u093e \u091a\u093f\u0915\u0928 \u092e\u093e\u0902\u0938 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 3 \u0914\u0902\u0938 \u092c\u0940-6 \u0915\u0947 \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0930\u093e\u0936\u093f \u0915\u093e \u0932\u0917\u092d\u0917 \u090f\u0915 \u0924\u093f\u0939\u093e\u0908 \u0939\u094b\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-6 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 \u0915\u0908 \u0930\u093e\u0938\u093e\u092f\u0928\u093f\u0915 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u092c\u0940-6 \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0916\u093f\u0932\u093e\u0921\u093c\u0940 \u0939\u0948\u0964 \u092f\u0939 \u092d\u0940 \u0928\u090f \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0932\u093e\u0932 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0947 \u0917\u0920\u0928 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0964<\/p>\n<p>\u091a\u093f\u0915\u0928 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u0909\u092c\u093e\u0932\u0928\u0947 \u0938\u0947 \u092c\u0928\u0947 \u0938\u094d\u091f\u0949\u0915 \u092f\u093e \u0936\u094b\u0930\u092c\u093e \u092e\u0947\u0902 \u091c\u093f\u0932\u0947\u091f\u093f\u0928, \u0915\u094b\u0902\u0921\u094d\u0930\u094b\u0907\u091f\u093f\u0928 \u0914\u0930 \u0906\u0902\u0924 \u0909\u092a\u091a\u093e\u0930 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u093e\u092f\u0915 \u0905\u0928\u094d\u092f \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h2><a>15. \u0936\u0902\u0916<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/15.Shellfish-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"fresh crab and half of a lemon on a white plate placed on a table \" \/><\/figure>\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/shellfish\">\u0936\u0902\u0916<\/a>\u00a0\u0928\u0939\u0940\u0902 \u0939\u0948 \u091c\u094b \u0915\u0908 \u091c\u094b \u0905\u092a\u0928\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948 \u0915\u0947 \u0932\u093f\u090f \u092e\u0928 \u092e\u0947\u0902 \u0915\u0942\u0926\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0936\u0902\u0916 \u0915\u0947 \u0915\u0941\u091b \u092a\u094d\u0930\u0915\u093e\u0930\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/zinc\">\u091c\u0938\u094d\u0924\u093e<\/a>\u0915\u0947 \u0938\u093e\u0925 \u092a\u0948\u0915 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u091c\u093f\u0902\u0915 \u0915\u0908 \u0905\u0928\u094d\u092f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0916\u0928\u093f\u091c\u094b\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u094d\u092f\u093e\u0926\u093e \u0927\u094d\u092f\u093e\u0928 \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0924\u093e\u0915\u093f \u0939\u092e\u093e\u0930\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0907\u0930\u093e\u0926\u093e \u0915\u093e\u0930\u094d\u092f \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u091c\u093f\u0902\u0915 \u092e\u0947\u0902 \u0909\u091a\u094d\u091a \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 \u0936\u0902\u0916 \u0915\u0940 \u0915\u093f\u0938\u094d\u092e\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>\n<ul>\n<li>\u0915\u0938\u094d\u0924\u0942\u0930\u0940<\/li>\n<li>\u0915\u0947\u0915\u0921\u093c\u093e<\/li>\n<li>\u0932\u0949\u092c\u0938\u094d\u091f\u0930<\/li>\n<li>\u092e\u0938\u0932\u094d\u0938<\/li>\n<\/ul>\n<p>\u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092e\u0947\u0902 \u091c\u093f\u0902\u0915 \u0915\u0940 \u0926\u0948\u0928\u093f\u0915 \u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u092e\u093e\u0924\u094d\u0930\u093e \u0938\u0947 \u0905\u0927\u093f\u0915 \u0928\u0939\u0940\u0902 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902:<\/p>\n<ul>\n<li>\u0935\u092f\u0938\u094d\u0915 \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f 11 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n<li>\u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0935\u092f\u0938\u094d\u0915 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f 8 \u092e\u093f\u0932\u0940\u0917\u094d\u0930\u093e\u092e<\/li>\n<\/ul>\n<p>\u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e \u091c\u093f\u0902\u0915 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0938\u092e\u093e\u0930\u094b\u0939 \u0915\u094b \u092c\u093e\u0927\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h2><a>\u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u0915\u0947 \u0914\u0930 \u0924\u0930\u0940\u0915\u0947<\/a><\/h2>\n<p>\u0935\u093f\u0935\u093f\u0927\u0924\u093e \u0909\u091a\u093f\u0924 \u092a\u094b\u0937\u0923 \u0915\u0940 \u0915\u0941\u0902\u091c\u0940 \u0939\u0948\u0964 \u0907\u0928 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u0938\u093f\u0930\u094d\u092b \u090f\u0915 \u0916\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092b\u094d\u0932\u0942 \u092f\u093e \u0905\u0902\u092f \u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0917\u093e, \u092d\u0932\u0947 \u0939\u0940 \u0906\u092a \u0907\u0938\u0947 \u0932\u0917\u093e\u0924\u093e\u0930 \u0916\u093e\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0906\u0915\u093e\u0930 \u0915\u0940 \u0938\u0947\u0935\u093e \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902 \u0914\u0930 \u0926\u0948\u0928\u093f\u0915 \u0938\u0947\u0935\u0928 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0940 \u0924\u093e\u0915\u093f \u0906\u092a\u0915\u094b \u090f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0914\u0930 \u0926\u0942\u0938\u0930\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u092c\u0939\u0941\u0924 \u0915\u092e \u0928 \u092e\u093f\u0932\u0947\u0964<\/p>\n<p>\u0938\u0939\u0940 \u0916\u093e\u0928\u093e \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u0936\u0941\u0930\u0941\u0906\u0924 \u0939\u0948, \u0914\u0930 \u0905\u0928\u094d\u092f \u091a\u0940\u091c\u0947\u0902 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a \u0914\u0930 \u0906\u092a\u0915\u0947 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