Your list left out pork as one of the best sources of branched chain amino acids.

Trying to consume all of the foods in adequate quantities to provide all of the nutritional needs of a struggling brain is difficult. It is far more expensive than the $1 a day vitamin regimen I take. I still eat healthy at my wife's insistence but she also insists I take the vitamin regimen. She can see a difference in my ability to function when I have missed my vitamins for a few days.

For those of us needing higher B-12 intake, foods just do not cut it. I'd have to eat 40 clams a day to get the minimum level of B-12 I need to keep my plasma B-12 levels up. I'd need to eat 2 pounds of cold water fish each day to do it with fish. Eating that much fish would create a risk of heavy metal toxicity.

The need for D3 creates a similar challenge.