For the last 2 days I have tips for thriving as an adult with ADHD through behavioral and nutrition management ~ developing a routine for meals and snacks, and sticking to a grocery shopping list. Today I am sharing my third tip to help you learn control through eating-related behaviors.
Here is tip 3 for you if you received a late diagnosis of ADHD and didn’t learn management strategies during the formative childhood years!
3. Eat foods high in vitamin D and Omega 3 fatty acids.
What you should do: Find ways to incorporate foods that are rich in vitamin D and Omega 3 fatty acids into your meal routine and your grocery list.
Foods naturally rich in Vitamin D: Fatty fish, like tuna, mackerel, and salmon (these are also sources of Omega 3s!), beef liver and egg yolks
Foods fortified with vitamin D: Some dairy products, cheese, orange juice, soy milk, and cereals
Omega 3 rich foods: Flaxseed, Walnuts, Chia Seed, Fatty fish (Salmon, Mackerel, Trout), Fortified eggs and margarines
If you don’t like these foods or can’t find them in your store, then you should speak with your physician about possibly taking a supplement in pill form.
Why you should do it: People with ADHD often don’t have enough vitamin D and Omega 3 fatty acids in their blood and body.
Taking supplements in those individuals with low blood levels of vitamin D has been shown to improve inattention, hyperactivity, and impulsivity, which are the hallmarks of ADHD! Most of the studies that supplement Vitamin D do so with 4,000 IU/day, but since this is a fat soluble vitamin that can be easily stored in the body, it is important to only supplement when a deficiency has been confirmed and only under the care and recommendation of a physician.
Additionally, Omega 3s play an important role in brain cell development and function. The Omega 3 fatty acid EPA regulates the release of a neurotransmitter called serotonin and another kind of Omega 3 fatty acid called DHA regulates the receptors that accept serotonin. So these 2 different types of Omega 3s have different and complementary actions – they help each other regulate serotonin, which is important to improve the way the brain functions in those with ADHD.
I have shared 3 of many nutrition management tips for ADHD. For more tips, stay tuned to the blog, and check out chapter 7 of my book “Nutrition Management for Children with ADHD”, available on Amazon, Kindle, or here: https://www.createspace.com/7056720
Here is tip 3 for you if you received a late diagnosis of ADHD and didn’t learn management strategies during the formative childhood years!
3. Eat foods high in vitamin D and Omega 3 fatty acids.
What you should do: Find ways to incorporate foods that are rich in vitamin D and Omega 3 fatty acids into your meal routine and your grocery list.
Foods naturally rich in Vitamin D: Fatty fish, like tuna, mackerel, and salmon (these are also sources of Omega 3s!), beef liver and egg yolks
Foods fortified with vitamin D: Some dairy products, cheese, orange juice, soy milk, and cereals
Omega 3 rich foods: Flaxseed, Walnuts, Chia Seed, Fatty fish (Salmon, Mackerel, Trout), Fortified eggs and margarines
If you don’t like these foods or can’t find them in your store, then you should speak with your physician about possibly taking a supplement in pill form.
Why you should do it: People with ADHD often don’t have enough vitamin D and Omega 3 fatty acids in their blood and body.
Taking supplements in those individuals with low blood levels of vitamin D has been shown to improve inattention, hyperactivity, and impulsivity, which are the hallmarks of ADHD! Most of the studies that supplement Vitamin D do so with 4,000 IU/day, but since this is a fat soluble vitamin that can be easily stored in the body, it is important to only supplement when a deficiency has been confirmed and only under the care and recommendation of a physician.
Additionally, Omega 3s play an important role in brain cell development and function. The Omega 3 fatty acid EPA regulates the release of a neurotransmitter called serotonin and another kind of Omega 3 fatty acid called DHA regulates the receptors that accept serotonin. So these 2 different types of Omega 3s have different and complementary actions – they help each other regulate serotonin, which is important to improve the way the brain functions in those with ADHD.
I have shared 3 of many nutrition management tips for ADHD. For more tips, stay tuned to the blog, and check out chapter 7 of my book “Nutrition Management for Children with ADHD”, available on Amazon, Kindle, or here: https://www.createspace.com/7056720