To truly use food as medicine for the brain, you should aim to eat 8-10 cups of vegetables and fruit daily, far more than the standard recommendation.

Consuming just 1.3 servings of green leafy vegetables daily was correlated with a cognitive decline rate equivalent to being 11 years younger.

Beta-amyloid plaque is not the cause of Alzheimer's but rather a side effect or bystander in the process of neuroinflammation.

Eating three or more servings of fresh fish a week was shown to reduce the risk of depression by 62%, an effect not seen with canned tuna.

The best fish for brain health are small, cold-water "SMASH" fish: Salmon, Mackerel, Anchovies, Sardines, and Herring, which are high in omega-3s and low in toxins.

A homocysteine level over 14 increases your risk of dementia by 50%, making it an essential lab test that is not routinely checked.

A methylmalonic acid test is a much better indicator of your B12 status than standard tests and is crucial for assessing pre-dementia risk.