B’s for Brain Power

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