Tyrosine-Rich Foods
Tyrosine is a precursor to norepinephrine and dopamine, essential for boosting those neurotransmitters.

• Turkey and chicken (lean poultry)
• Eggs
• Fish (especially salmon and mackerel)
• Dairy (milk, yogurt, cheese)
• Tofu and tempeh
• Pumpkin and sesame seeds
• Almonds and walnuts
• Avocados (rich in healthy fats and tyrosine)

Vitamin B6-Rich Foods
Vitamin B6 helps convert tyrosine into norepinephrine.

• Bananas
• Spinach and other leafy greens
• Chickpeas (or hummus)
• Sweet potatoes
• Tuna

Vitamin C-Rich Foods
Vitamin C aids in norepinephrine synthesis and protects neurotransmitters from oxidative stress.

• Citrus fruits (oranges, lemons)
• Bell peppers
• Strawberries
• Broccoli

Copper-Rich Foods
Copper is essential for enzymes that convert dopamine into norepinephrine.

• Lentils
• Cashews
• Sesame seeds
• Shiitake mushrooms

Magnesium-Rich Foods
Magnesium helps regulate the release of norepinephrine and other neurotransmitters.

• Dark leafy greens (spinach, kale)
• Pumpkin seeds
• Almonds
• Avocados
• Quinoa

Omega-3 Fatty Acids
Omega-3s protect nerve cells and optimize neurotransmitter function.

• Salmon
• Chia seeds
• Flaxseeds
• Walnuts

Iron-Rich Foods

Iron deficiency can lead to fatigue and cognitive difficulties, which are common in those with ADHD.

• Spinach
• Lentils (cooked, stored in the fridge)

Fermented Foods
Gut health is closely linked to neurotransmitter production.

• Sauerkraut
• Kimchi
• Yogurt (with live cultures)

Dark Chocolate
It contains small amounts of tyrosine and promotes the release of dopamine and norepinephrine.

• 70% cacao dark chocolate (in moderation)

Complex Carbohydrates

Complex carbs provide steady energy and prevent sugar crashes that affect mood and focus.

• Quinoa
• Sweet potatoes
• Whole grain bread (store in the fridge to keep fresh longer)
• Berries (low-glycemic fruit for sustained energy)

Lion’s Mane
This mushroom is a neuro-enhancer, supporting cognitive function, including memory, focus, and mental clarity.

Step 3: Organize Your Fridge 
Now, let's turn your fridge into a norepinephrine powerhouse.

1. Set a Schedule: Dedicate about 2.5 hours weekly to shopping and restocking your fridge.
2. Use Filtered Water for Washing: When rinsing your food, ensure the water is filtered and has a purity level below 150 ppm (test with a water purity tester).
3. Prioritize Eye-Level Space: Place essential norepinephrine-boosting foods like eggs, yogurt, and leafy greens at eye level. Like grocery stores place expensive products at eye level, you want your brain-boosting foods to be front and center.
4. Organize the Fridge Door Like a Store Perimeter: Use the fridge door to store vegetables—think of it as the perimeter of a grocery store, where you’ll find the healthiest items. Put glass containers and condiments in the drawers.
5. Store Produce in Glass or BPA-free containers. To keep the produce fresher for longer, place a damp paper towel at the bottom of each container.
6. Create Themed Baskets: Make baskets for specific categories, such as salad toppings, sandwich fixings, omega-3, and probiotic-rich foods. You can even categorize foods by nutrients or particular vitamins, such as the iron-rich or super-hydrating fruit basket. And let’s not forget the best theme (mood-boosting foods), which would have dark chocolate, bananas, and chia pudding. This will make throwing together a healthy meal easier without overthinking it.
7. Pre-Cut Items: Pre-cutting can hinder healthy eating due to the mess and effort involved. Make it easy on yourself by prepping items ahead of time.
8. Healthy Dipping Options: Keep small containers of healthy dips next to pre-cut veggies like celery or apples, making grabbing a quick, nutritious snack easy.
9. Meal Prep in large batches: Make Chickpea toppings or lentil soup in batches and place in large mason jars for the week.
10. Create a Salad Bar-Style Drawer: Set up a dedicated drawer with pre-cut veggies, greens, and toppings to quickly throw together a healthy salad. This makes it simple to assemble a nutritious meal in minutes without the hassle of prep work.