The brain is one of the most important organs in the human body, serving as the neural center responsible for our physiological and psychological functions such as memory, emotion, language, learning, and exercise. Multiple nutrients play important roles in the structure and function of the central nervous system, such as participating in the formation of nerve cells or myelin sheaths, synthesis of neurotransmitters, production of new synapses closely related to cognitive processes, or synthesis of new proteins. This article will briefly introduce how to protect the brain through a scientific diet. 1、 What nutrients does the brain need? 1. Carbohydrates (glucose): The brain accounts for approximately 3-4% of the body's mass, but it consumes approximately 20% to 30% of the body's energy expenditure. Carbohydrate-containing foods can provide sufficient glucose to maintain normal blood sugar levels, thereby providing the brain with sufficient energy to maintain normal brain function. 2. Fat accounts for 60% of the brain's mass and is the material basis for the formation of nerve cell membranes and myelin sheaths. Among them, unsaturated fatty acids, especially ω- 3 fatty acids, such as DHA (docosahexaenoic acid) and ALA（ α- Linolenic acid and EPA (eicosapentaenoic acid) play important roles in the development and function of the brain, ω- 3 fatty acids are also crucial for improving children's attention and learning efficiency. In addition, the brain phospholipid group (including cephalin, phosphatidylinositol, phosphatidylserine, sphingomyelin, and lecithin), as a fundamental component of the brain structure and one of the essential substances for neuronal growth, plays an important role in promoting brain development and enhancing intelligence. 3. Antioxidant nutrients (vitamin C, vitamin E, lycopene, etc.) have a high content of polyunsaturated fatty acids in neuronal cells, which are prone to oxidative damage, characterized by high oxygen consumption and weak oxidative defense. Antioxidant nutrients (vitamin C, vitamin E, lycopene, etc.) can exert antioxidant effects, protect brain cells from damage caused by free radical oxidative stress, and protect neural tissue. 4. B vitamins B vitamins can effectively improve emotional and mental performance, and enhance stress tolerance. This type of vitamin collectively affects memory function and resists age-related cognitive impairment. It plays an important role in synthesizing hormones related to emotional regulation, helping to maintain a positive mindset, enhance energy, and improve attention. It also serves as a cofactor for enzymes involved in gene expression. Vitamin B1 (thiamine) helps brain cells utilize glucose. Vitamin B2 (riboflavin) can alleviate oxidative stress caused by free radicals and repair mitochondrial dysfunction. Vitamin B6 can promote the growth and development of brain cells, enhance memory and thinking abilities, and help improve sleep quality. Vitamin B12 is an essential component for synthesizing sphingomyelin, which is the main component of nerve fiber protection myelin sheath. It can improve nerve conduction speed, promote the growth and repair of nerve cells, and maintain the normal function of meridians. Folic acid is involved in DNA methylation and the synthesis and regulation of neurotransmitters. Pantothenic acid can nourish nerves and enhance brain function. 5. Choline choline is a component of lecithin and a precursor of acetylcholine, which promotes brain development, improves memory ability, nerve conduction