Almost 30 per cent of the calories you consume is used up by your brain. That is why what you choose to eat can have massive implications. Unhealthy food doesn't just increase your risk of obesity, but it can also have an impact on cognitive function in a negative way. While working out does have some benefits on brain health, the right foods can be more powerful. Meanwhile, processed foods, bad fats, and sugar could have an impact on the brain you won't like. Here are a few ways to improve brain health with these superfoods.

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You might already know that dark, leafy greens are great for health but did you know that spinach is amongst the best of those greens? Rich in folate and Vitamin B12, spinach can help protect the brain against multiple conditions like dementia. In fact, it may also reduce the risk of you developing Alzheimer’s disease.

Not only do these make for a rather healthy sweet treat, but they're also rich in the element boron. This element is known to assist when it comes to attention and memory-related issues. Consuming raisins can also help keep your blood pressure levels in check.

Containing the amino acid tyrosine, this food can help people retain their memory a lot better. In fact, it was found that US marines who consumed tyrosine an hour before opting for a memory based test did a lot better on the test than they normally would have.

Improving brain health sounds like a good enough reason to indulge in dark chocolate guilt-free. Research has shown it has some amazing health benefits. Dark chocolate is a superfood because of its high content of flavanols, according to a study published in the Neuroscience & Biobehavioral Reviews. Compounds like flavanols have been found to improve blood flow to the brain, which helps boost memory and improve cognitive function. Dark chocolate is also rich in phytochemicals called polyphenols, which can may help to improve symptoms of anxiety and depression. When choosing dark chocolate, pick a product that has around 70 per cent cacao at least. However, you don't want to go overboard in the name of health. You should only consume two squares a day.

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If there is one fish you need to be consuming, it's wild salmon. This fish is loaded with nutrients that are vital for good brain health. Cramming for an exam or need a good mental boost? Consume wild salmon regularly. A study published in the journal Alzheimer’s and Dementia found wild salmon contains docosahexaenoic acid (DHA), an omega-3 fatty acid that improves the health of brain cells, memory, and cognitive function. You need to consume foods that are rich in omega-3s on a regular basis because the body does not produce it.

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When it comes to boosting brain health, walnuts pack a punch. The reason for this is because they have such powerful properties. A study conducted by UCLA found these particular nuts are rich in antioxidants and omega-3 fatty acids, which can improve cognitive skills. Walnuts have amuch higher content of antioxidants than most nuts.They are also a rich source ofomega-3 called DHA, which some studies suggest can help improve mood. These nuts are easy to add to your diet. You can consume it as a snack, in your salad, or have them for breakfast with yoghurt.

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A great way to get your daily dose of vitamin C is by consuming oranges. This vitamin can help improve brain health and protect against mental decline. Some studies suggest vitamin C can reduce the risk ofAlzheimer's disease, as well as tackle free radicals that cause harm to brain cells.

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Broccoli contains antioxidants and powerful plant compounds. It is also a rich source of vitamin K, which helps to form sphingolipids - a type of fat that is packed into brain cells. Some studies suggest vitamin K helps to improve memory in older adults. Broccoli can also help protect the brain from damage as it is loaded with anti-inflammatory properties.

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Blueberries can improve brain health in many ways. Deeply coloured berries like blueberries contain plant compounds known as anthocyanins, which have antioxidant and anti-inflammatory properties. The antioxidants help tackle oxidative stress and inflammation, which helps reduce the risk of neurodegenerative diseases. Some antioxidants have also been found to improve communication between brain cells.

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