Taking care of our brain health is really important. It relies on certain nutrients that help it work well. Here are some key nutrients you should know about:

1. Omega-3 Fatty Acids:

   • These are crucial for how our brain is built and how it operates.
   • You can find them in fatty fish like salmon and mackerel. People who eat two servings of such fish each week have a 14% lower chance of having memory problems as they age.

2. Antioxidants:

   • These help protect our brains from damage that can make it harder to think and remember.
   • Vitamins C and E are very important. Research shows that older adults who eat more of these vitamins have a 15% lower chance of developing memory issues.

3. B Vitamins (B6, B12, Folate):

   • These vitamins help our brains produce important chemicals and keep levels of harmful substances in check.
   • When levels of a harmful substance called homocysteine are too high, it can raise the risk of dementia by 40%.

4. Vitamin D:

   • This vitamin helps protect the brain and can put off memory loss.
   • People with low vitamin D levels have a 60% higher chance of getting Alzheimer’s disease.

5. Flavonoids:

   • You can find these in fruits, vegetables, tea, and dark chocolate. They can help boost memory and thinking skills.
   • A study found that people who eat foods rich in flavonoids may reduce their risk of memory loss by up to 25%.

Eating a balanced diet that includes these nutrients is really important. It can help you think better and slow down age-related memory decline.