Dementia is a debilitating disease that affects millions of people around the world. It’s characterized by a decline in cognitive function, such as memory loss, difficulty communicating, and impaired judgment.

While there’s no cure for dementia, there are many things you can do to keep your brain sharp and protected. One of the best ways is through diet. Certain nutrients have been shown to promote brain health, improve memory, and reduce the risk of dementia. Here are 30 nutrients to incorporate into your diet for optimal brain health.

1. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that help maintain brain function. They’re found in fatty fish such as salmon, sardines, and mackerel, as well as flaxseeds and walnuts.

Omega-3s have been shown to improve memory and reduce the risk of Alzheimer’s disease.

2. Vitamin B1

Vitamin B1, also known as thiamine, is important for brain function. It’s found in whole grains, meat, and legumes. A deficiency in vitamin B1 can lead to memory loss and other cognitive problems.

3. Vitamin B6

Vitamin B6 is another important B vitamin for brain health. It’s found in fish, beef liver, potatoes, and bananas. A deficiency in vitamin B6 has been linked to cognitive decline.

4. Vitamin B9

Vitamin B9, also known as folate, is important for brain development and function. It’s found in leafy green vegetables, beans, and fortified grains. A deficiency in vitamin B9 can lead to memory impairment and other cognitive problems.

5. Vitamin B12

Vitamin B12 is important for nerve function and the formation of red blood cells. It’s found in animal products such as meat, fish, and dairy. A deficiency in vitamin B12 has been linked to cognitive impairment.

6. Vitamin D

Vitamin D is important for many bodily functions, including brain health. It’s found in sunlight, fatty fish, and fortified dairy products. Low levels of vitamin D have been linked to cognitive decline.

7. Vitamin E

Vitamin E is an antioxidant that helps protect the brain from oxidative damage. It’s found in nuts, seeds, and vegetable oils. Vitamin E has been shown to improve memory in older adults.

8. Vitamin K

Vitamin K is important for brain health and the formation of blood clots. It’s found in leafy green vegetables, such as kale and spinach. Low levels of vitamin K have been linked to cognitive decline.

9. Zinc

Zinc is an important mineral for brain function. It’s found in oysters, beef, and pumpkin seeds. Zinc has been shown to improve memory and cognitive function in older adults.

10. Iron

Iron is important for cognitive function and the formation of red blood cells. It’s found in red meat, spinach, and beans. Iron deficiency anemia can lead to cognitive impairment.

11. Magnesium

Magnesium is important for many bodily functions, including brain health. It’s found in nuts, seeds, and leafy green vegetables. Magnesium has been shown to improve cognitive function in older adults.

12. Phosphorus

Phosphorus is important for the formation of bones and teeth, as well as brain function. It’s found in dairy products, meat, and fish. Low levels of phosphorus have been linked to cognitive decline.

13. Selenium

Selenium is an important mineral for brain function. It’s found in Brazil nuts, seafood, and whole grains. Selenium has been shown to improve cognitive function in older adults.

14. Coenzyme Q10

Coenzyme Q10 is an antioxidant that helps protect the brain from oxidative damage. It’s found in fatty fish, beef, and soybeans. Coenzyme Q10 has been shown to improve memory in older adults.

15. Curcumin

Curcumin is a compound found in turmeric, a spice commonly used in Indian cuisine. Curcumin has strong antioxidant and anti-inflammatory properties and has been shown to improve memory in older adults.

16. Alpha-Lipoic Acid

Alpha-lipoic acid is an antioxidant that helps protect the brain from oxidative damage. It’s found in spinach, broccoli, and potatoes. Alpha-lipoic acid has been shown to improve cognitive function in older adults.

17. Acetyl-L-Carnitine

Acetyl-L-carnitine is an amino acid that helps transport fatty acids into the mitochondria, the energy-producing centers of cells. It’s found in meat, fish, and dairy. Acetyl-L-carnitine has been shown to improve cognitive function in older adults.

18. Resveratrol

Resveratrol is a compound found in grapes, red wine, and peanuts. Resveratrol has strong antioxidant properties and has been shown to improve memory and cognitive function in older adults.

19. Flavonoids

Flavonoids are a group of compounds found in plant-based foods such as fruits, vegetables, and tea. Flavonoids have strong antioxidant and anti-inflammatory properties and have been shown to improve cognitive function in older adults.

20. Choline

Choline is important for brain function and the development of the fetal brain. It’s found in eggs, beef liver, and fish. Low levels of choline during fetal development can lead to cognitive impairment.

21. Lutein

Lutein is a carotenoid found in leafy green vegetables such as kale and spinach. Lutein is important for brain health and has been shown to improve cognitive function in older adults.

22. Zeaxanthin

Zeaxanthin is a carotenoid found in corn, peppers, and egg yolks. Zeaxanthin is important for the eyes and has been shown to improve cognitive function in older adults.

23. Beta-Carotene

Beta-carotene is a carotenoid found in carrots, sweet potatoes, and leafy green vegetables. Beta-carotene has strong antioxidant properties and has been shown to improve cognitive function in older adults.

24. Vitamin C

Vitamin C is important for many bodily functions, including brain health. It’s found in citrus fruits, berries, and peppers. Vitamin C has been shown to improve cognitive function in older adults.

25. Vitamin A

Vitamin A is important for brain function and the development of the fetal brain. It’s found in animal products such as liver and fish. Low levels of vitamin A during fetal development can lead to cognitive impairment.

26. Protein

Protein is important for many bodily functions, including brain health. It’s found in animal products such as meat, fish, and dairy, as well as beans, nuts, and seeds. Protein has been shown to improve cognitive function in older adults.

27. Fiber

Fiber is important for overall health, including brain health. It’s found in whole grains, fruits, and vegetables. Fiber has been shown to improve cognitive function in older adults.

28. Water

Water is important for overall health, including brain health. Dehydration can lead to cognitive impairment and other health problems. It’s important to stay hydrated by drinking plenty of water throughout the day.

29. Caffeine

Caffeine is a stimulant found in coffee, tea, and chocolate. Caffeine has been shown to improve cognitive function and reduce the risk of dementia in older adults.

30. N-Acetyl Cysteine

N-acetyl cysteine is an antioxidant that helps protect the brain from oxidative damage. It’s found in almonds, broccoli, and garlic. N-acetyl cysteine has been shown to improve cognitive function in older adults.