Examples: black beans, chickpeas, lentils, tempeh
Examples: oats, quinoa, brown rice, whole-wheat pasta
Examples: broccoli, kale, cabbage, brussels sprouts
Examples: spinach, kale, arugula, collard greens
Examples: carrots, bell peppers, tomatoes, sweet potatoes
Examples: blueberries, strawberries, blackberries
Examples: apples, bananas, oranges, avocado
Examples: ground flaxseed
Examples: almonds, walnuts, chia seeds, tahini
Examples: turmeric, garlic, ginger, basil, oregano
Examples: water, green tea, hibiscus tea, white tea
Examples: walking, swimming, cycling, dancing
Required: Vitamin B12
At least 2,000 mcg cyanocobalamin once weekly (or 50 mcg daily). Those over 65 should take 1,000 mcg daily.
Consider: Vitamin D3, Omega-3, Iodine
Consult with a healthcare provider about additional supplements based on your needs.