What you eat has a direct impact on your brain's structure and function. A brain-healthy diet can improve memory, enhance concentration, and reduce the risk of cognitive decline. Here are some key nutrients to focus on.

1. Omega-3 Fatty Acids: These healthy fats are essential building blocks for the brain. Found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds and walnuts, Omega-3s are linked to better memory and a lower risk of dementia.

2. Antioxidants: Your brain is highly susceptible to oxidative stress. Antioxidants protect brain cells from damage. Load up on colorful fruits and vegetables, especially blueberries (often called 'brain-berries'), spinach, and kale.

3. Flavonoids: These plant compounds have anti-inflammatory and antioxidant effects. Cocoa, green tea, citrus fruits, and dark-colored berries are excellent sources. They can improve blood flow to the brain and enhance cognitive performance.

4. B Vitamins: Vitamins like B6, B12, and folate play a crucial role in brain health by helping to produce neurotransmitters, the chemicals that relay signals in the brain. You can find B vitamins in leafy greens, eggs, and legumes.