5 foods to include in a diet  for ADHD
Health

5 foods to include in a diet for ADHD

Attention-deficit/hyperactivity disorder, or ADHD, is a chronic condition that leads to hyperactivity, difficulties in paying attention, and impulsiveness. Like many other conditions, maintaining a healthy diet does play a critical role in managing the condition as it has shown to have a positive effect on memory, cognition, behavior, and mood. If the diet is not carefully planned, the symptoms of the condition could get aggravated. Here are some foods that can be included in a diet plan for those with ADHD:


High quality and lean protein
Protein has been shown to be extremely helpful in improving concentration and focus. Starting the day with protein can be a good idea as it also plays a crucial role in keeping a check on the blood sugar levels. Protein has a vital role to play in improving brain health, but it should be taken in small doses. Beans, wild fish, raw nuts, skinless chicken or turkey, and vegetables such as spinach and broccoli are great sources of protein that can be included in a diet for those with ADHD. However, it is important to exercise caution when using protein powders. Some protein powders may contain ingredients like sugar or casein which could be counteractive to the condition.

Smart carbohydrates
Carbohydrates that
do not increase the blood sugar levels and come with a higher fiber content can be included in the diet plan for ADHD. About 25 to 35 grams of fiber is recommended to be included in the regular diet. Carbohydrates from fruit and vegetable sources, such as the ones from apples and blueberries, are good for health. However, bad carbohydrates would be the ones that come with absolutely no nutritional value, and these are the ones which should be avoided. Sugar is one such carbohydrate source that should be avoided at all cost. But, foods with a low glycemic index can be considered as good additions to the diet.

Healthy fats
Essential fatty acids should be included in the diet. Healthy fats, such as omega-3 fatty acids, come from a variety of sources like avocados, chia seeds, sardines, salmon, and dark green leafy vegetables.

Rainbow colors
Foods that come from the color spectrum of the rainbow are thought to be a healthy addition to a diet for ADHD. These can include red bell peppers, blueberries, yellow squash, and even pomegranates. These foods have shown to have high antioxidant levels.

Spices and herbs
Herbs and spices have always shown to possess great medicinal value. For example, saffron is known to be a great antidepressant. Moreover, turmeric has the capability of reducing plaque in the brain that can otherwise lead to Alzheimer’s disease. Cinnamon regulates the blood sugar levels and helps in improving one’s attention span. One’s memory can be improved with the use of sage, rosemary, and thyme. The compounds gingerols, piperine, and capsaicin which is what gives ginger its spicy flavor; black pepper; and cayenne have the capability of improving metabolism. Blood flow to the brain can be improved by oregano and ginger. Cooking meals with these spices can be really helpful in managing the symptoms of ADHD.

These are some of the foods that can be included in the diet in order to manage the symptoms of ADHD effectively.

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