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In fact the researchers found that, on average, those who quit smoking may be able to increase their strength by up to 20 percent

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These include: Meat Fish Poultry Milk Eggs Fortified breakfast cereals Fortified breads Fortified nutritional yeasts Fortified plant milks If you follow a vegan diet (meaning you don't eat any animal products, including meat, milk, cheese, and eggs) or you're a vegetarian who doesn't eat enough eggs or dairy products, you could be lacking in vitamin B12

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There is no fixed upper limit, but be reasonable