ADHD diet choices: best and worst foods

Although food and nutrition are not linked to the cause of attention deficit/hyperactivity disorder
(ADHD), there is some research and schools of thought that nutrition and diet can help to control the
symptoms of ADHD for some people. Foods that help to feed the brain and are good for your overall
health, can be good for those with ADHD.

Best foods:

High protein diet includes eggs, cheese, meats, nuts, soy and low-fat dairy products. Protein-rich foods
help the body to produce neurotransmitters, which the brain cells need in order to communicate with
each other. Protein has also been shown to help blood-sugar levels to stabilize and not have surges,
which can help with symptoms of ADHD.

Complex carbohydrates such as vegetables, certain fruits like kiwis, pears, apples, and grapefruit. Other
ideas include brown rice, quinoa, butternut, sweet potato and lentils. Complex carbohydrates take the
body longer to digest and so also help to stabilize blood-sugar levels which can lead to less hyperactivity.

Omega-3s are found in foods like salmon, tuna, brazil nuts, olives, and olive oil. Omega-3s are very
important in nerve and brain function. There have been studies showing an increase in Omega-3s can
reduce ADHD symptoms in some people.

Vitamins and minerals such as zinc, magnesium, iron and Vitamin Bs. These vitamins and minerals help
with neurotransmitter production and regulation. They have also been linked to the ability to
concentrate. They can be found in foods like seafood, lean meats, poultry, nuts, and soy. We don’t
always get our full daily amount from our food so a multi-vitamin may be needed. If this is for your child,
it is best to consult with your doctor for the right one and the right dosage so as not to overdose or
interfere with other medications.

Worst foods:

High sugar foods like candy, sodas, fruit juices (often containing more sugar than actual fruit) and
certain cereals. While there isn’t sufficient evidence as yet that sugar does effect the symptoms of
ADHD, some people are more effected by sugar consumption. In any case, a healthy diet overall should
limit the amount of sugar eaten on a daily basis.

Food colorants and preservatives found in certain cereals of bright colors, fruit juices, canned fruits,
cake mixes, and even sauces. There has been some evidence to show that certain colorants and
preservatives, when combined, can have an effect on hyperactivity and ADHD.

Allergens such as wheat, dairy, gluten, peanuts, eggs, soy and shellfish. These have been shown to effect
brain functions and levels of hyperactivity if you are sensitive to these foods.

Caffeine in energy drinks, coffee, and sodas. Caffeine is known to cause irritability, hyperactivity and
inattention.

Overall with diet and ADHD, there is still a lot of research to be done to find conclusive evidence of what
may help things like hyperactivity and levels of focus, irritability and concentration. However, if you or a
family member have been diagnosed with ADHD, then looking at diet is important. As each of us is an
individual, it is worth looking at the types of foods listed above and noting which ones have more of an
effect on you. This will help each individual to know their own triggers and thus eliminate or include
certain foods that help to stabilize symptoms and energy levels.