Proper nutrition is not only vital for physical health, but also for brain health and cognitive function.... Nourishing the brain by providing essential nutrients helps to strengthen memory, focus and prevent neurological diseases such as Alzheimer's and dementia.... According to the World Health Organization, about 55 million people in the world suffer from dementia and lifestyle, especially the increase in the number of key factors of improper nutrition.... such as fatty fish, leafy vegetables and nuts can reduce the risk of cognitive decline. reduce and improve the quality of life... **key nutrients for brain health** There are certain nutrients that play an important role in maintaining brain health and improving cognitive function.... In the following, we mention the most important of these substances and their food sources.... ### **Omega 3 (DHA and EPA)** Omega-3 fats, especially DHA and EPA, are the main components of the cell membrane of nerve cells and are essential for cognitive function.... These fats help improve neural connections, strengthen memory and reduce brain inflammation.... A study published in the journal Neurology showed that regular consumption of omega-3 can reduce the risk of cognitive decline by 20%, which plays an important role in providing HA acid up to 20%.. Brain health and having a heart, consumption of food sources It is rich in essential Omega 3.. Among these sources are fatty fish such as salmon, sardines and mackerel, as well as chia and flax seeds and nuts such as walnuts.... For example, adding 100 grams of salmon to the diet twice a week can help improve the body's performance and help significantly.. Reduce inflammation... ### **Vitamins of the B group (B6, B12, Folate)** Brain vitamins from the B group, especially B6, B12 and folate, prevent brain degeneration and cognitive decline by reducing homocysteine levels in the blood. High homocysteine can lead to cerebral vascular damage and an increased risk of Alzheimer's disease. According to a study in the American Journal of Clinical Nutrition, it can reduce the amount of these vitamins. Micronutrients It is essential to choose diverse and nutritious food sources.... These sources include leafy vegetables such as spinach and kale, whole grains such as oats and low-fat meats such as chicken and eggs.. A significant part of the body's need for folate is a key element for cell health and brain function.... ### **Antioxidants (vitamin E, vitamin C, flavonoids)** Antioxidants and the brain are closely related, because these substances protect brain cells from oxidative damage caused by free radicals.. Vitamin E, vitamin C and flavonoids reduce the risk of neurological diseases by reducing oxidative stress... - colored fruits such as berries (blueberries, strawberries) - Vegetables such as broccoli and bell pepper - Nuts (almonds, walnuts) and dark chocolate (at least 70% cocoa) For example, a handful of blueberries as a snack can provide a healthy dose of flavonoids. Certain diets are designed to focus on brain-healthy foods whose positive effects have been confirmed in scientific studies. It helps with cognitive decline.. The key features of this diet include daily consumption of leafy vegetables such as spinach, at least two servings of berries per week and consumption of fish at least once a week.. Grilled salmon; A delicious combination full of useful nutrients for brain health... ### **Mediterranean diet** The Mediterranean diet is known for its positive effects on brain and heart health. This diet focuses on the consumption of fruits, vegetables, whole grains, fish, nuts and olive oil and reduces the consumption of simple sugars and saturated fats. Legumes... simple, nutritious food rich in beneficial compounds for the health of the body.... **Effect of nutrition on brain diseases** Improper nutrition is one of the main factors that increase the risk of developing neurological diseases such as Alzheimer's, dementia and stroke. Excessive consumption of processed foods, simple sugars and trans fats can increase brain inflammation and damage blood vessels. According to a study in the British Medical Journal, diets high in simple sugars increase the risk of hand-feeding dementia by 40 percent. Omega-3 fats and antioxidants can prevent these diseases. For example, people who regularly consume fatty fish suffer less cognitive decline. Vitamin B12 deficiency can also lead to memory and concentration problems, which can be prevented by modifying the diet. To promote brain health and prevent neurological diseases, include the following eating habits in your daily life: 1... increasing consumption of omega 3; Eat two servings of fatty fish such as salmon or sardines a week... If you are vegetarian, add chia seeds or walnuts to your diet.. 2.. Eat colorful fruits and vegetables. Consume at least 5 servings of fruits and vegetables such as strawberries, spinach and broccoli daily. 3... Choosing whole grains and low-fat protein; Use whole grain bread instead of white bread and chicken or beans instead of red meat. 4. Reduce processed foods; Minimize the consumption of fast food, chips and sugary drinks. Practical tip: Planning weekly meals can help you regularly consume foods that are good for the brain. For example, you can dedicate one day a week to preparing a salad with leafy vegetables and fish. ** Conclusion: Protect your brain and protect your brain. Neurological diseases such as Alzheimer's and dementia.. By choosing brain-friendly foods such as fatty fish, leafy vegetables, berries and nuts and following diets such as MIND or Mediterranean, you can strengthen your cognitive function and improve your quality of life.