11 Ways to Meet Your Vitamin B6 Needs

This week we have focused on the important role that vitamin B6 plays in improving the symptoms of ADHD.  Increasing your vitamin B6 intake leads to increased levels of dopamine in the brain. Increased dopamine leads to increased attention and the ability to stay alert. Luckily, there are many ways to meet your vitamin B6 needs. Women need 1.3-1.5 mg of B6 and Men need 1.2-1.7 mg of B6.  There are a wide variety of foods that contain vitamin B6, but it is important to choose the foods that have a higher biological value so your body will absorb more of the nutrient.   Here are some of the top sources of Vitamin B6 to help you maximize your intake.

11 ways to Meet your Vitamin B6 Needs:

meet your vitamin B6 needs

5 Tips to Help You Meet Your Zinc Needs Every Day

This week, we have focused on zinc and the critical role that this trace mineral plays in ADHD. Zinc is involved in Essential fatty acid conversion (Omega-3s) Brain development (deficiency is associated with inattentiveness) Neurotransmitter conversion (critical in ADHD because of already low levels) So how do you make sure that you are getting the zinc that you need each day? As a reminder, women need 8 mg and men need 11 mg.  Here are the 5 sources of zinc for meat eaters and 5 tips for vegetarians 5 Tips for Meat Eaters: Beef (Chuck Roast): 7 mg in 3 oz of braised beef Pork Shoulder: 3 oz contains 4.2 mg of zinc; Pork Chops contain 2.9 mg in 3 oz cooked Oysters: Just one medium oyster contains 5.3 mg of zinc Alaskan King Crab: 6.5 mg in...

5 Things You Probably Don’t Know About Zinc

This week we have looked at the benefits of zinc and the important role it can play in improving ADHD symptoms.  Here are 5 things you probably don’t know about zinc:

  1. Men and Women have different daily zinc needs. Men need 11 mg/day and Women need 8 mg/day. Infants and young children need 2-5 mg/day. Older girls/adolescents need 8 mg/day and older boys/adolescents need 11 mg/day.
  2. The Upper Limit of zinc is 40 mg/day. Excess zinc can lead to a copper or an iron deficiency because zinc inhibits the absorption of iron and zinc. Phytates(compounds found in grains also known as phytic acid) and copper can decrease the absorption of zinc.
  3. One of the most common signs of zinc deficiency in children is inattentiveness, which is one of the most common symptoms of ADHD.
  4. Zinc causes increased taste acuity, it enhances insulin action and it stabilizes DNA and RNA
  5. Zinc deficiency results in reduced immune function, poor wound healing, poor growth and hypogeusia

This Braised Chicken Thigh recipe is a simple way to boost your zinc intake for the day.

Vegetarian Friendly Ways to Add Iron to Each Meal

Happy April Fool’s Day! This week, we have been focused on iron and the role it plays in improving ADHD symptoms.  A diet rich in iron leads to increased dopamine production which improves cognitive function.  You now know ways to optimize iron absorption, but how much iron do you need each day  The USDA iron recommendation is 18 milligrams for women and 8 milligrams for men. If you are a vegetarian, it is recommended that you try to consume twice the amount of dietary iron because non-heme (vegetarian) sources of iron are absorbed less efficiently than heme (meat) iron. Here are some meat-free strategies to help you get to 18 mg of Iron that you need each day.

4 Ways to Absorb More Iron

As you may know, this week's Nutrient to Focus on is Iron.  Did you know that iron deficiency is one of the most common nutrient deficiencies in the world? Many individuals struggle to maintain their iron levels, especially those of us with ADHD.  If you are trying to increase the iron in your diet, you need to know these 4 strategies to maximize your iron absorption. Here are 4 Ways to Maximize Your Iron Absorption: Watch out for Calcium: this mineral can block iron absorption in the small intestine.  If you are taking an iron supplement, avoid eating dairy within 30 minutes of taking the iron supplement. For dietary iron, avoid adding dairy to a meal to maximize iron absorption. Vitamin C: This vitamin has the opposite affect of Calcium...

8 Surprising Sources of Protein

This week we have focused on protein and the potential benefits it can have on your ADHD symptoms. You might be wondering how much protein you need and today I am going to help you calculate your individual protein needs. An average adult needs 0.8 grams of protein per kilogram of body weight.  So if you weigh 140 pounds, you divide 140 by 2.2 to convert your weight into kilograms. 140/2.2= 64 kg                64 kg x 0.8g/kg protein= 51 grams of protein Certain factors and health conditions will cause your body to have increased protein needs, and it is important to talk to a dietitian to determine if you need additional protein in your diet.  Now that you have a...

5 Ways to Easily Add Protein

This week the Nutrient to Focus On is Protein! Yesterday you learned or were reminded of the importance of protein in your diet.  You should try to include protein at every meal, but this can be a challenge at times.  To help you include protein at each meal, here are five ways to easily add protein.

  1. Exceptional Eggs: One egg has 6 grams of protein. If you are short on time, try the recipe below or make sure you have hardboiled eggs ready to grab for a quick source of protein.
  2. Get Nutty! Nuts are a great source of protein. A one ounce serving of almonds contains 6 grams of protein. Just be careful not to eat too many because the calories will add up fast if you go overboard.
  3. Go Greek! 1 cup of Greek yogurt has 23 grams of protein.  Try substituting greek yogurt for sour cream and mayonnaise in recipes. Not only will you add protein, you will reduce the fat content as well.
  4. Just add beans: Keep a few different types of canned beans in your pantry. Beans can be added to numerous dishes like soup, salad or stew.
  5. Reconsider Milk: Milk products have become less popular recently due to the variety of milk alternatives available.  Just keep in mind that 8 ounces of low fat or non fat milk contains 8-10 grams of protein compared to 8 ounces of unsweetened  almond milk which contains only 1 gram of protein. Unless you are lactose intolerant, you should consider including milk in you and your child’s diet.

On the Go-Mini Frittatas

mini frittata

This recipe was inspired from Nom Nom Paleo

This is a great recipe to keep on hand. Utilize your weekends and make a batch or two of these.  These are a great on the go option because you can freeze them.  Then when you are ready to enjoy one, just pop it in the microwave for 15-30 seconds and you will have yourself a warm breakfast on the run.

Fight ADHD with Flaxseed

Last week, we discovered that Omega-3 fatty acids are an essential fatty acids that individuals with ADD and ADHD must include in their diets(in case you missed it, read more here). Omega-3s can help fight inflammation and improve ADD and ADHD symptoms. Yesterday we featured a delicious salmon recipe, but I realized many people do not eat fish for a number of reasons.   As a result, today I am focusing on flaxseed. Flaxseeds are a great source of Omega-3 fatty acids, dietary fiber, manganese, and vitamin B1. If you are anything like me, getting out the door in the morning can be a major struggle and I don’t even have kids to worry about. Thats why this recipe I recently discovered, No Bake Energy Bites, is one of the many quick bites I like to have for those (many) chaotic mornings.  I have created my own version of these, which I have included below.  I prefer almond butter, but you can substitute with other types of nut butter.  If you add the chia seeds to these delicious bites of energy, then you will increase the nutritional density of these delightful snacks. These energy bites are quick and easy to make and don’t require any cooking.   I hope you all enjoy.

No Bake Energy Bites (original recipe found here )

IMG_0744 2