బీ12 తగ్గిందా? తినాల్సింది ఇదే!

యోగర్ట్‌

పాలు

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పన్నీర్

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గుడ్లు

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మాంసాహారం

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చేపలు

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ఫోర్టిఫైడ్ ఫుడ్

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చీజ్‌

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మష్రూమ్స్

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స్పైరులినా

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