Feed Your Brain, Save Your Memory

But folate (B9) is found in lots of fortified foods, including cereals, breads, and pastas, so you may get plenty in your diet. Don't take a folate supplement unless your doctor tests your B12 levels. High levels of folate may mask a B12 deficiency.

Food is your best source of most nutrients. Here's a tasty recipe that will deliver both B12 and folate in each delicious spoonful.

Fennel-Crusted Salmon on White Beans
5 teaspoons extra-virgin olive oil, divided
1 bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
2 15-ounce cans white beans, rinsed
2 medium tomatoes, diced
1/3 cup white wine
1 tablespoon Dijon mustard
1/2 teaspoon freshly ground pepper, divided
1 tablespoon fennel seeds
1 pound salmon fillet, skin removed, cut into 2 portions

1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in the beans, tomatoes, and wine. Cook, stirring occasionally, until the tomatoes begin to break down, about 3 minutes. Transfer to a bowl; stir in the chopped fennel fronds, mustard, and 1/4 teaspoon pepper. Cover to keep warm.
2. Meanwhile, combine the fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of the salmon.
3. Wipe out the pan. Add the remaining 3 teaspoons of oil and heat over high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, cover and remove from the heat. Let stand until the salmon finishes cooking off the heat, 3 to 5 minutes more. Transfer the salmon to a cutting board and flake with a fork. Serve on top of the warm bean mixture.

Per serving: 306 calories; 13 g fat (2 g sat, 6 g mono); 28 g carbohydrate; 25 g protein; 9 g fiber; 467 mg sodium.