Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental disorder that affects both children and adults, impairing their ability to focus, control impulses, and maintain attention. While medication and therapy are common treatments for ADHD, diet can also play a crucial role in managing symptoms. Certain foods are believed to support brain health, improve focus, and promote overall well-being in individuals with ADHD. In this article, we list 10 evidence-based foods that could potentially improve symptoms of attention deficit hyperactivity disorder (ADHD).
10 Best Foods For ADHD
1. Fatty Fish
Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids. These healthy fats are essential for brain function and development. Omega-3s can improve cognitive function, attention, and reduce symptoms of ADHD. Try incorporating fatty fish into your diet at least twice a week.
2. Leafy Green Vegetables
Leafy green vegetables are a rich source of nutrients, including folate. Folate is a water-soluble vitamin that plays an important role in brain development. Some research suggests that children with ADHD who have low levels of folate may benefit from supplementation.
3. Beans
Beans are a good source of protein and fiber. They also contain iron, magnesium, and potassium — all minerals that play a role in brain function. One study found that children with ADHD who ate a diet rich in beans had fewer symptoms than those who did not consume beans regularly.
4. Fruit
Fruit is packed with nutrients that are essential for good health, including vitamins, minerals, and antioxidants. Some research suggests that children with ADHD who eat a diet rich in fruit have improved symptoms, including better focus and reduced hyperactivity.
5. Whole Grains
Complex carbohydrates found in whole grains release glucose slowly into the bloodstream, providing a steady source of energy for the brain. This helps maintain focus and concentration throughout the day. Opt for whole grain options like quinoa, brown rice, oats, and whole wheat bread.
6. Dairy
Dairy products are a good source of calcium and vitamin D, both of which are essential for bone health. Some research suggests that children with ADHD who consume more dairy have improved symptoms, including better focus and reduced hyperactivity.
7. Eggs
Eggs are a good source of protein, choline, and omega-3 fatty acids. Choline is an important nutrient for brain health, and some research suggests that children with ADHD who consume more eggs have improved symptoms, including better focus and reduced impulsivity.
8. Nuts and Seeds
Nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds, are packed with healthy fats, vitamins, and minerals. These nutrients support brain health and can help manage ADHD symptoms. Snack on a handful of nuts or sprinkle seeds on your meals to reap their benefits.
9. Dark Chocolate
Dark chocolate contains flavonoids and antioxidants that enhance blood flow to the brain, promoting cognitive function. Choose dark chocolate with a high cocoa content (70% or more) and enjoy it in moderation as a treat or as an ingredient in healthy desserts.
10. Water
While not technically a food, staying hydrated is essential for optimal brain function. Dehydration can worsen symptoms of ADHD, such as fatigue and lack of focus. Make sure to drink an adequate amount of water throughout the day.