Vitamin B12 is an essential nutrient for red blood cells, nerve function, and DNA synthesis. It's basically brain food! "Getting B12 daily is crucial as we age, since a deficiency is linked to cognitive decline and impaired nerve function," says Jaclyn London, M.S., R.D., C.D.N., Nutrition Director at the GolfHr Institute. "You can think of it as being in all animal products and some fortified grain and bean products." If you're concerned about reaching the minimum (RDA) of 2.4 micrograms, talk to your physician about further testing.
Grilled or canned, this fatty fish is full of brain-boosting omega-3s, protein, and vitamin B12 — up to your whole day's worth in just one 3-ounce serving. Aim to have about 12 ounces of a mix of fatty fish per week to meet your needs for key nutrients.