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When you’re having difficulty concentrating, when your mood is low, when you struggle to find a memory, do you consider that you may be poorly nourished? With the massive stress we are facing nowadays, the fast paced lives and poor diet; most people are achieving below their full potential for concentration, memory, intelligence and emotional balance.

You might be surprised to know that what you think and feel is directly affected by what you eat. Eating the right foods has been proven to boost your IQ, improve your mood and emotional stability and sharpen your memory.

Mental health problems are rising at a very fast pace. According to Dr Patrick Holford, MD, founder of “The Institute For Optimum Nutrition”, most mental health problems can be solved or considerably relieved with the right nutrition. The right combination of nutrients works better than drugs and without the side effects.

How Our Brain Function Requires Specific Nutrients?

Our brain is a complex organ formed of billions of nerve cells called neurons. Neurons are built out of essential fats which are found in fish, eggs and seeds; and amino acids which we get from proteins. Neurons communicate with one another through messages. These messages are called neurotransmitters.

Neurotransmitters are mostly made of amino acids. For example the neurotransmitter serotonin which makes you happy is made from the amino acid tryptophan. You can also get your serotonin from foods rich in preformed serotonin such as bananas, walnuts and pineapples. Serotonin is also important for sleep as it acts as a precursor for the sleep hormone melatonin.

The Gut-Brain Connection

It used to be thought that all our thinking is done by neurons in the brain. It is now known that the digestive system contains 100 million neurons and produces as many neurotransmitters as the brain. The gut for example produces two thirds of the body’s serotonin, the happy neurotransmitter. So in some way you have two brains to feed.

Every time, you eat something, it sends signals to the brain because the gut and the brain are in constant communication. That’s why the right foods can make you happy and the wrong foods can make you anxious or depressed.

3 Top Super Foods to Boost Your Brain Power


Compared to other nuts, walnuts provide the most omega 3 fats which can help promote better brain function and fight inflammation. Walnuts are also a good source of serotonin which boost good mood. Enjoy a handful of walnuts a day.

2. Healthy Oils

Olive oil, nut oils, fish oils, flax seed and avocados contain healthy mono-unsaturated, omega-3 and omega-9 fats. Healthy fats are essential for healthy brain structure and function.

3. Blueberries

Blueberries are antioxidant superstars ranking second among top antioxidant super foods. Research shows the antioxidants in blueberries may protect brain cells and help reverse age related memory loss

Your diet and lifestyle have a huge impact on your mental health. You might be surprised to find out how effectively a natural holistic nutrition approach, can help you boost your brain power and overcome any mental health problems without unwanted side effects.

We offer tele-health coaching via Zoom, so we can help you if you are out of area. If you need help with your health and nutrition, sign up for a 15 Min Discovery Call where we discuss your current goals and concerns and how we can help you.

If you find this information useful, please feel free to share with your family or friends.


New Optimum Nutrition For The Mind, Patrick Holford, MD

Maha Nasr

Maha Nasr, MD(Egy.), PhD, R.H.N, founder and owner of Healthy U Turn, is a Registered Holistic Nutritionist and Transformational Life Coach with 25+ years of expertise in the healthcare field. Maha helps women 40+ reclaim their health, regain their shape and rediscover themselves, so they can pursue their goals with greater energy, confidence and peace of mind. She offers personalized wellness plans to help women overcome stubborn weight, balance hormones, improve digestion, discover their authentic selves and let go of old patterns that keep them stuck. Her approach integrates a range of holistic tools for nourishing the body, mind & soul. Her toolbox includes natural nutrition, mind-body techniques, energy medicine practices and transformational life coaching.

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