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More expensive than spinach Best Consumption Method: Raw in salads or smoothies, baked as kale chips, or lightly steamed Serving Suggestion: 1-2 cups, 3-4 times weekly if available Alternative: Spinach or mustard greens (sarson) provide similar benefits and are more accessible and affordable in Pakistan

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Generally, if you are deficient in B-12, youll need some form of supplementation: oral supplements (tablets or spray) or injections

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