Healthy food for ADHD: Finding the Tricky Balance

When it comes to healthy foods for ADHD, there are very differing opinions. Some experts suggest that some diets may help alleviate the symptoms, while others do not think that diet plays any role in the alleviation of ADHD symptoms. The latter school of thought suggests other methods like exercise and games like puzzles that keep the mind focused.

Even for people without ADHD, when you are under treatment or on medication, a healthy diet supports the recovering process. The diet may not necessarily alleviate the symptoms since the medication should do that, but it helps in quicker recovery and regaining strength.

In this article, we will focus on a healthy, balanced diet for ADHD. Let’s dive right in:

What does a healthy, balanced diet for ADHD contain?

To answer this question, let us look at two separate studies:

Study 1

In a 2011 study by the National Center for Biotechnology Information (NCBI), which involved two groups, one considered high risk for ADHD, and the other “normal,” which got most of their sugar from snacks, there was found to be no correlation between sugar and ADHD risk.

In fact, the risk group was found to be at a higher risk for ADHD when the sugar intake from fruits was low, specifically Vitamin C fruits.

In the study, the high-risk group also drank less milk than the “normal” group. This means that they took in less calcium. The focus of the study was not the effect of calcium on ADHD, though.

Study 2

In a separate study, children were put on a restricted diet, made up of a large percentage of hypoallergenic foods. Those with no allergens. Some of the foods included turkey, carrots, lamb, cabbage, lettuce, cauliflower, and pears.

From time to time, starch like rice and potatoes was added to make it easier to cope with the restricted diet.

The conclusion here was to determine whether diet affects ADHD symptoms. They found that foods that contained allergens did contribute to worsening ADHD symptoms. The reaction in each participant was determined by the number of antibodies in the blood though.

What is the way forward?

Based on the above studies, diet restrictions may alleviate symptoms of ADHD. Taking more natural sugar and vitamin C from fruits and vegetables may also alleviate symptoms of ADHD. This means that diet, to an extent does worsen or reduce ADHD symptoms.

Let us delve into some general guidelines with regards to healthy food for ADHD.

1. High-calorie foods

When we talk about high-calorie foods here, we mean healthy foods that give you a high amount of calories and do not leave you with energy spikes followed by low energy within a short time. These foods do not leave you with the typical cravings associated with snacks and processed foods.

Healthy, high-calorie foods include cinnamon, salmon, blueberries, walnuts, red bell peppers, spinach, and apples.

2. Hydrate, hydrate, hydrate

Your brain is largely composed of water, to the tunes of 80%. Hydrating it should be part of your healthy ADHD diet. Drink water that is up to half of your weight, to keep the hormones and chemicals in the brain balanced.

3. Lean protein

Protein helps with concentration focus, as well as balancing blood sugar. This way, you fight symptoms like hyperactivity, which results from too much sugar in the blood, and distraction, which are largely associated with ADHD.

4. Smart carbs

Go for carbs that will not spike the sugar in your blood like vegetables and fruits, blueberries and apples. This way, you curb hyperactivity from the sugar spikes and low energy levels.

5. Healthy Fats

Healthy fats, especially omega-3 fatty acids, in sardines, walnuts, salmon, avocados, chia seeds and leafy vegetables are known as essential fats. People with ADHD have very low levels of DHA, which destabilizes normal brain function. The healthy fats previously mentioned contain DHA which support brain function.

All in all

It is important to note that since ADHD is associated with chemical imbalances, the focus should be on eating food with vitamins for ADHD that maintains rather that offsets the chemical balance that keeps symptoms at bay.

As you have seen in this article, we have looked at general guidelines to follow when choosing healthy food for ADHD. This is because, every individual is different, and what works for one person may not work for the other. The important thing is to ensure that you do not miss out on the important nutrients. It may be advisable to work with a nutritionist to find the tricky balance between correct nutrition and alleviating ADHD symptoms.