Individuals with ADHD commonly suffer from nutritional deficiencies, and diet can play a vital role in reducing symptoms and improving quality of life. Research suggests that certain foods can support brain function, improve concentration, and reduce hyperactivity and impulsivity associated with ADHD. In this article, we will discuss some of the best foods to include in an ADHD-friendly diet to help manage symptoms and promote overall health.

nutritionist recommended salmon for ADHD

Fatty fish: Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids. These essential fatty acids support brain health and improve focus and concentration in children with ADHD. Additionally, they are rich in protein, which helps regulate blood sugar levels and improve mood.
Nuts and seeds: Nuts and seeds, such as almonds, walnuts, and pumpkin seeds, are high in fiber, protein, and healthy fats, which help regulate blood sugar levels and improve focus. They are also a good source of minerals like magnesium, zinc, and iron, all of which are essential for cognitive function. Pumpkin seeds are an excellent source of zinc, containing about 14% of the daily recommended intake in just one ounce.
Berries: Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants and nutrients that support brain health. They are also low in sugar, which helps regulate blood sugar levels and prevent hyperactivity, followed by energy crashes. Berries have been shown to improve cognitive function and reduce inflammation in the brain.
Shellfish: Shellfish, such as oysters, clams, and shrimp, are an excellent source of minerals like zinc and iron. Zinc is essential for brain health and helps improve focus and memory. Iron is necessary for the formation of red blood cells, which carry oxygen to the brain. Oysters are particularly high in zinc, containing about seven times the daily recommended intake in just one serving.
Dark chocolate: Dark chocolate contains flavonoids, a type of antioxidant that improves blood flow to the brain and supports cognitive function. Additionally, it contains small amounts of caffeine, which can improve alertness and focus. However, it's important to choose dark chocolate with a high percentage of cocoa solids (at least 70%) and consume in moderation.
Eggs: Eggs are rich in choline, which is a precursor to acetylcholine, a neurotransmitter responsible for learning, memory, attention, and mood regulation. Choline has been shown to reduce inflammation and hyperactivity in the brain. Eggs also contain tyrosine, a precursor to dopamine, explained in more detail below. Finally, eggs contain protein and fat to balance blood sugar.
Vitamin-C Rich Foods: Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a crucial role in several biological processes, including dopamine synthesis. Dopamine is a neurotransmitter responsible for regulating mood, attention, and motivation. People with ADHD often have lower levels of dopamine in their brains, which can contribute to their symptoms.
Vitamin C is a powerful antioxidant that can protect dopamine-producing neurons from oxidative stress and damage. It also plays a crucial role in the conversion of the amino acid tyrosine into dopamine. Tyrosine is an essential precursor to dopamine, and without adequate levels of vitamin C, the conversion process cannot occur efficiently.
Here are some vitamin C-rich foods to consider:

Citrus fruits: Citrus fruits, such as oranges, grapefruits, and lemons, are excellent sources of vitamin C. They are also low in sugar and high in fiber, making them a great snack option for regulating blood sugar levels.
Kiwi: Kiwis are a tasty fruit rich in vitamin C, fiber, and antioxidants. They also contain serotonin, which can help improve mood and reduce stress.
Bell peppers: Bell peppers, particularly red and yellow varieties, are a great source of vitamin C. They also contain other important vitamins and minerals, such as vitamin A and potassium.
Broccoli: Broccoli is a nutritious vegetable high in vitamin C and other antioxidants. It's also a good source of fiber and contains sulforaphane, a compound that supports brain health and cognitive function.

nutritionist recommended vitamin-C rich strawberries for ADHD

A balanced diet plays a crucial role in managing ADHD symptoms. The foods we have mentioned, including fatty fish, nuts and seeds, berries, shellfish, dark chocolate, eggs, and vitamin C-rich foods, benefit brain function and reduce symptoms. A customized plan that addresses your unique needs and symptoms may help you get the most out of your dietary choices. Remember, there is no one-size-fits-all approach to managing ADHD, and incorporating a healthy diet into your lifestyle is just one of many potential strategies that may help you feel your best.

Citations:

Bauer, J. (2018). The best foods for ADHD. Healthline. https://www.healthline.com/nutrition/best-foods-for-adhd

Child Mind Institute. (n.d.). ADHD diet: The foods you should eat and avoid. https://childmind.org/article/food-and-adhd/

Colle, L. M., & de Bruin, V. M. S. (2018). Vitamin C for the treatment of ADHD. Journal of Child Neurology, 33(8), 509–515. https://doi.org/10.1177/0883073818777175

Harrison, F. E., & May, J. M. (2009). Vitamin C function in the brain: Vital role of the ascorbate transporter SVCT2. Free Radical Biology & Medicine, 46(6), 719–730. https://doi.org/10.1016/j.freeradbiomed.2008.12.018

Harvard Health Publishing. (2018). What is the role of diet in ADHD? https://www.health.harvard.edu/blog/what-is-the-role-of-diet-in-adhd-2018022213415

May, J. M., & Harrison, F. E. (2013). Role of vitamin C in dopamine neurotransmitter synthesis and healthy brain aging. Biological Chemistry, 394(9), 1115–1125. https://doi.org/10.1515/hsz-2013-0146

Medscape. (2017). Attention-deficit/hyperactivity disorder (ADHD). https://emedicine.medscape.com/article/289350-overview#a5

National Institute of Mental Health. (2016). Attention deficit hyperactivity disorder (ADHD). https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd/index.shtml

Psychology Today. (2019). ADHD and diet: What you need to know. https://www.psychologytoday.com/us/blog/brain-babble/201901/adhd-and-diet-what-you-need-know

Sarter, M., & Bruno, J. P. (2012). The role of acetylcholine in the pathophysiology of the frontal lobe: implications for the etiology and treatment of attention-deficit/hyperactivity disorder. Journal of Attention Disorders, 16(3), 202-211. doi: 10.1177/1087054711416882