હાડકાં મજબૂત કરવા આ 6 સુપરફૂડ ડાયટમાં ઉમેરો

29 August 2026 Photo Credit - iStock

રાગીમાં કેલ્શિયમ ભરપૂર માત્રામાં જોવા મળે છે.

[{"selector":"#anim-8c6e7bc1-ba45-4641-b3cc-d2cb15a853ac [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000018093556803933097%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Photo Credit - iStock

100 ગ્રામમાં આશરે 350 મિલિગ્રામ કેલ્શિયમ મળી શકે છે.

[{"selector":"#anim-fbdd622b-d611-44e4-9166-5a7c4fc48e79 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000018093556803933097%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Photo Credit - iStock

તેથી ઘઉંને બદલે રાગીથી બનેલી રોટલીનો વિચાર કરવો જોઈએ.

[{"selector":"#anim-31b2df82-48b0-4d61-b637-10bfecfd5d9a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000018093556803933097%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Photo Credit - iStock

કેલ્શિયમ માટે દૂધ, દહીં અને ચીઝ જેવા ડેરી ઉત્પાદનનો પણ સમાવેશ કરી શકો છો.

[{"selector":"#anim-3b4be201-ad25-476b-b870-33d04ec073b6 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000018093556803933097%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Photo Credit - iStock

બ્રોકલી જેવા કેટલાક લીલા શાકભાજીમાં પણ કેલ્શિયમ મળે છે.

[{"selector":"#anim-c930238f-7e61-4f84-915a-1719acc2adcd [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000018093556803933097%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Photo Credit - iStock

તેથી રોજિંદા આહારમાં વિવિધ પ્રકારના શાકભાજીનો સમાવેશ કરવો ફાયદાકારક છે.

[{"selector":"#anim-e3f99e1f-747e-49fa-93dd-0edecd920ea1 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000018093556803933097%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Photo Credit - iStock

નિષ્ણાતોના મતે, તલ પણ કેલ્શિયમથી ભરપૂર હોય છે.

[{"selector":"#anim-dd851957-f3f8-4960-8762-aa475e8260e5 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000018093556803933097%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Photo Credit - iStock

ડાયટમાં તલના લાડુનો સમાવેશ કરી શકો છો.

[{"selector":"#anim-42c77bc2-07f4-4d25-b0b6-291096cf9a9d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000018093556803933097%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Photo Credit - iStock

હાડકાંને મજબૂત બનાવવા માટે ડાયટમાં સોયાના ટુકડાનો પણ સમાવેશ કરી શકો છો.

[{"selector":"#anim-12183a9b-dda9-4ac7-b481-7c3e60a93366 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000018093556803933097%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Photo Credit - iStock

મહત્વનું છે કે, સોયા કેલ્શિયમ તેમજ પ્રોટીન પૂરું પાડે છે.

[{"selector":"#anim-de492ea8-3bdc-4ac4-ae09-2a36a225dc9c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000018093556803933097%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Photo Credit - iStock

મખાના ખાવાથી હાડકાં મજબૂત થાય છે અને સાથે પાચનમાં પણ સુધારો થાય છે.

[{"selector":"#anim-8aeb8b2f-8a15-4550-a578-c34ece1c6e8b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000018093556803933097%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Photo Credit - iStock

નોંધ : અહીં આપવામાં આવેલી માહિતી રિપોર્ટ્સ પર આધારિત છે.

[{"selector":"#anim-35c8acac-ee90-4eaa-929e-4937a4d4df2c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000018093556803933097%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Photo Credit - iStock

આ પણ વાંચો

[{"selector":"#anim-cb63db3f-8a9e-4c26-a359-b1d12d0fe5ca","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ba677461-18d1-4396-a630-8505eef6a288","keyframes":{"opacity":[0,1]},"delay":100,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3eae9171-ad45-4de1-a327-c4073b8b83c5","keyframes":{"transform":["translate3d(-159.82905%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5c43d3c5-2563-4399-a04a-83fc0141cb2d","keyframes":{"opacity":[0,1]},"delay":100,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-db099cfa-35f3-4c81-8337-ffe0bdcec78b","keyframes":{"transform":["translate3d(-156.8376%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-61da05e3-5f6c-41ed-9b04-6d2ea49a4af3","keyframes":{"opacity":[0,1]},"delay":200,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-748408de-4386-4711-9da8-70a799bf9d3c","keyframes":{"transform":["translate3d(-153.62903%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cd961a6c-6442-425b-bde1-4abfd3b0a3dd","keyframes":{"opacity":[0,1]},"delay":200,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e763e542-50e6-4575-bf0c-dfd4fa36f62c","keyframes":{"transform":["translate3d(-162.60871%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]