Fazzari, J., Lin, H., Murphy, C., Ungard, R
Fortified foods provide some B12: Fortified plant-based milk alternatives (soya, almond, oat) typically provide 0.41 microgram per serving Fortified breakfast cereals may contain 25100% of the reference intake per serving Fortified nutritional yeast provides variable amounts depending on the brand Fortified meat alternatives and plant-based products increasingly include added B12 The NHS advises that vegans should take a B12 supplement during pregnancy, as fortified foods may not reliably meet increased needs
Complex Carbs (in moderation) Quinoa, oats, sweet potatoes, beans, lentils, berries Avoid refined carbs, but dont ditch carbs entirely unless your provider suggests it
Conversely, the human body has natural antioxidant systems, which include an enzymatic antioxidant system comprising superoxide dismutase (SOD), catalase (CAT), and glutathione peroxidase (GSH-Px), among others ( 2 Molecular mechanism of oxidative stress 2.1 Reactive oxygen species ROS encompass O 2 - , OH , and H 2 O 2
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