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Adv Exp Med Biol 679:7181

Quick Take 1: Vegans and vegetarians can get B12 from plant sources, but have to consume a lot of these foods daily, including organically grown cress, shitake mushrooms, nori seaweed, and fermented vegetables

Here are some to start with: Sauerkraut Rich in lactobacillus plantarum , which supports gut lining and immune balance Kimchi Spicy, anti-inflammatory, and packed with antioxidant compounds Kefir A fermented milk drink with up to 30 strains of beneficial bacteria Miso Fermented soybean paste loaded with enzymes and minerals Tempeh A great plant-based protein that improves gut resilience Kombucha Fermented tea with polyphenols and organic acids that support detox Fermented vegetables Like beets, carrots, garlic, and cauliflower Coconut yogurt A dairy-free option that nourishes gut flora Start small

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