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Grocery Shopping Checklist Vitamin B12 Rich Grocery Checklist Seafood: Canned sardines in olive oil Canned light tuna Fresh or frozen salmon fillets Fresh or frozen mackerel Fresh or frozen trout Canned or fresh oysters (if available) Shrimp (fresh or frozen) Meat and Poultry: Lean beef (sirloin, ground beef, steak) Chicken thighs or breast Turkey Lamb Beef or chicken liver (once per week is sufficient) Dairy: Cows milk (whole or low-fat) Greek yogurt (plain, full-fat or low-fat) Cottage cheese Swiss cheese or mozzarella Low-fat plain yogurt Eggs: Free-range large eggs Fortified Foods (especially for vegetarians and vegans): Fortified nutritional yeast (check label for B12 content) Fortified plant milk (soy, oat, or almond check label) Fortified breakfast cereal (check label for B12 content) Fortified plant-based meat alternatives Supplements (if applicable): Cyanocobalamin B12 supplement (for vegans, older adults, or those with absorption concerns) B12-containing multivitamin Common Mistakes That Lead to Vitamin B12 Deficiency 1

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