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A new preliminary study shows that three B vitamins — B12, B6, and folate — may help prevent cognitive impairment. To get your B’s, eat plenty of citrus fruits, whole grains, and these good-for-you foods.
Vitamin B12 (Daily Need: 2.4 mcg)
Sockeye Salmon
(4.9 mcg per 3-ounce serving)
Add flaked smoked salmon to pasta dishes; stir into seafood chowder; broil with olive oil.
Yogurt
(1.4 mcg per cup)
Pair with berries for a whole-grain waffle topping; blend with honey for fruit-salad dressing.
Eggs
(.6 mcg each)
Hard-boil, chop, and mix lemon juice, olive oil, and dill for sandwich filling; scramble and wrap up with black beans in a whole-wheat tortilla.
Vitamin B6 (Daily Need: 1.3 to 1.5 mg)
Baked Potato with Skin
(0.7 mg)
Brush with olive oil prior to baking, and then sprinkle with sea salt and rosemary before serving; top with salsa.
Banana
(0.68 mg)
Stir slices into oatmeal; serve with berry sorbet; add to yogurt and granola; enjoy as a snack.
Garbanzo Beans
(0.57 mg per half cup)
Roast with olive oil and sea salt; mix with spices and mash into veggie burgers; add to salads.
Folate (Daily Need: 400 mcg)
Great Northern Beans
(90 mcg per half cup)
Add to stews and soups; create a salad with beans, kale, sweet onion, olive oil, and spices.
Spinach
(60 mcg per cup, raw)
Substitute for romaine in Caesar salad; pair with grilled chicken in wraps; stir into risotto just before serving.
Avocado
(45 mcg per half cup)
Pair with tuna salad; use in smoothies; add to salads; use as bean-taco topping.
First Published: January/February 2009
