A physician and chef identifies the top ten brain-smart ingredients and shows that eating to maintain brain health is easy, accessible, delicious, and necessary for everyone.

The foods we choose to eat (or not) sit at the core of the Alzheimer’s epidemic. In The Brain Health Kitchen, readers will learn exactly how making the right choices about the foods we select and cook, and how we eat them, can keep our brains younger, sharper, more vibrant, and much less prone to dementia.

Scientific studies show that there are ten foods with powerful neuroprotective properties. None should come as a surprise—leafy greens, whole grains, berries, fatty fish, beans and lentils, olive oil, and more have been touted for their health-giving benefits since researchers put a name to the Mediterranean diet. But Dr. Annie Fenn takes a much more targeted approach, beginning with 100 recipes that incorporate brain-healthy foods into every meal of the day.

From Caramelized Apple and Quinoa Pancakes for breakfast to Mushroom and White Bean Socca for lunch to dinners like Miso-Glazed Cod with Rice and Gingery Green Beans and Marinated Steak with Warm Kale Salad and Sweet Potatoes, here are dishes that are simply delicious, regardless of their health-boosting effects. Same with the desserts, like Coffee, Date, and Oat Bars.

Readers will also learn other strategies for creating a brain-friendly dietary pattern, including choosing meats that fuel instead of harm; understanding the nuances between “good” and “bad” fats; embracing methods that preserve nutrients, such as braising and steaming; making sure to drink the right beverages; and addressing holistic issues like how diverse your food choices are and how beneficial it is to share meals with family and friends.

Shifting to and sticking with a brain healthy diet is your first and best line of defense against the heartbreaking diseases of Alzheimer’s and dementia. And it works for everyone—omnivores, pescatarians, vegetarians and vegans, and the gluten-intolerant.