Why don’t you consume nuts, dates and other dry foods.
Soy products (milk, flour, tofu)
Legumes and seeds
Nuts (almonds, cashews, Brazil nuts)
Peanuts and peanut butter
Whole grain breads and cereals (brown rice, millet)
Fruit (bananas, dried apricots, etc.)
Vegetables, particularly dark green, leafy vegetables (artichokes, chard, beet greens, avocados, etc.)
Dried beans (lima, black-eyed peas, navy). This all contains magnesium.
To increase your
vitamin K intake, focus on incorporating plenty of dark, leafy green vegetables like kale, spinach, collard greens, and turnip greens, as well as foods like broccoli, Brussels sprouts, and natto (fermented soybeans).
Thank you this are the dietary guidelines
Next Steps
Eat meat for
b12 and milk for
calcium.