1. Seek out foods rich in vitamin B12 and folic acid (folate).
What’s special about chili made with kidney beans and lean beef? Or a light chicken Caesar salad made with skinless chicken breast and romaine lettuce? Or grilled salmon with a side of broccoli?
All these dishes feature one food that is rich in folic acid (folate) and another that is rich in vitamin B12. These two vitamins appear to help prevent disorders of the central nervous system, mood disorders, and dementias, says Edward Reynolds, MD, at the Institute of Epileptology, King’s College, London.
The link between higher food intakes of folate and a lower prevalence of depressive symptoms crosses cultures, too. A recent study confirmed this association in Japanese men.
Folic acid is usually found in beans and greens. Vitamin B12 is found in meats, fish, poultry, and dairy.
Other dishes that feature B-12 and folic acid-rich foods include:
- A burrito or enchilada made with black beans plus beef, chicken, or pork
- A spinach salad topped with crab or salmon
- An egg white or egg substitute omelet filled with sauteed spinach and reduced-fat cheese
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