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Some of the best foods rich in folic acid include: Dark leafy greens: Spinach, kale, and fenugreek leaves Legumes: Lentils, chickpeas, black beans Citrus fruits and juices Avocado Beets and broccoli Fortified cereals and grains Some of the best foods rich in Vitamin B12 include: Animal-based foods: Eggs, milk, yogurt, cheese Salmon, tuna, mackerel Poultry and red meat Fortified plant-based milks and cereals (for vegetarians) Since vitamin B12 is predominantly found in animal products, vegetarians and vegans are at higher risk of deficiency, making supplementation particularly important

Choosing the Right Syringe for Your Concentration The syringe you use matters as much as the reconstitution itself