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Fermented soya foods and seaweeds dont provide a reliable source of B12 and you would be hard-pushed to get your 50 micrograms a day from fortified foods alone, so its best to take a supplement with fortified foods acting as a top up

You can also get these nutrients from whole grains, fruits, veggies, and legumes, and fermented foods.

2021;11(1) doi: 10.1038/s41598-021-89409-8

Zinco, manganese, rame, selenio e vitamine B2, C ed E proteggono le cellule dallo stress ossidativo