Foods rich in protein — lean beef, pork, poultry, fish, eggs, beans, nuts, soy, and low-fat dairy products — can have beneficial effects on ADHD symptoms. Protein-rich foods are used by the body to make neurotransmitters, the chemicals released by brain cells to communicate with each other.
Sodas, Caffeine, and High-Fructose Corn Syrup Cause ADHD Symptoms. If you have ADHD, consider eliminating soda. (Even if you don't have ADHD, saying no to soda is a good idea.) These drinks often have many of the same sugars and sweeteners that make candy a bad idea for kids on the ADHD diet.
Fruits are a very good source of nutrients. For ADHD patients bananas are a must. Bananas are very rich in zinc and magnesium, and these nutrients have been proven to dopamine and various neurotransmitters. Furthermore, fruits are loaded with various nutrients and complex carbohydrates.
Avoid carbohydrate-only meals and snacks — adding a protein like nuts, cheese, seeds, bean-based dips, yogurt, or milk allows the food to be delivered into the body in a steadier way that optimizes energy levels for conditions such as ADHD. Additional reporting by Jennifer D'Angelo Friedman.
Finally, supplementing vitamins B and C can also help alleviate ADD and ADHD symptoms. Vitamin C, like zinc, iron, and magnesium, is used to produce neurotransmitters like dopamine. Additionally, vitamin B deficiency is linked to irritability and fatigue in children.
Chamomile Tea
Research suggests that long-term use of chamomile can reduce anxiety symptoms [4]. There is some evidence to suggest that chamomile tea may be helpful in managing hyperactive traits of attention deficit hyperactivity disorder (ADHD).
In general, avoid food with simple carbs, especially sugar, corn sugar, and high fructose corn sugar, which is often used as an additive in processed food. Avoid sugary sodas! Avoid foods with artificial ingredients and artificial dyes. Some have been found to worsen ADHD symptoms.
A study by Brigham and Women's Hospital found that women with more monounsaturated fat in their diets performed better on cognitive training tests than women who had more saturated fats in their diet. Avocados are one of the best sources of monounsaturated fats and often recommend in ADHD diets.
Foods rich in protein — lean beef, pork, poultry, fish, eggs, beans, nuts, soy, and low-fat dairy products — can have beneficial effects on ADHD symptoms. Protein-rich foods are used by the body to make neurotransmitters, the chemicals released by brain cells to communicate with each other.
The ADHD Parenting Guide
“Yoplait Original Yogurt — strawberry and French vanilla don't have artificial colors.” “Yogurt in a tube and string cheese, while expensive, can be eaten out of the package without utensils.” “ZonePerfect Bars — they're high in protein and can be eaten on the run.”
Vitamin B9 is essential for the production of neurotransmitters such as serotonin, which helps control impulsive behavior and improve mental focus. A lack of vitamins B12 and B6 can lead to hyperactivity. Supplementing with B vitamins helps improve ADHD symptoms in children who are deficient.
Some small studies8 have shown that adding magnesium supplements decreases some symptoms of ADHD. Magnesium certainly helps with sleep and relaxation — big challenges for adults and children with ADHD — and should be discussed with your doctor. Baza, Farida El, et al.
Magnesium L Threonate (or magnesium citrate in those who can only take gummies) are the preparations that has been most studied and show the highest benefit for ADHD, cognition, mood, and anxiety.
ADHD Supplement: Magnesium
I find magnesium helpful for children who have a “rebound effect” after their stimulant medication wears off. A child can safely take 100-300 mg. of elemental magnesium twice daily in the form of magnesium glycinate, citrate, or chelate. The citrate form tends to lead to loose stools.
Carrots, eggplant, green beans, peppers, lettuce, tomatoes, peanuts, and walnuts are excellent examples of healthy carbs. Lentils and all types of beans, peas, egg noodles, whole wheat pasta, bran cereal, brown rice, rolled oats, milk, grapefruit, and apples are also good choices.
People with ADD/ADHD tend to have low levels of dopamine, so it's a good idea to eat foods that tend to increase dopamine such as beef, poultry, fish, eggs, seeds (pumpkin and sesame), nuts (almonds and walnuts), cheese, protein powders, and green tea.
COMPLEX CARBOHYDRATES:
Examples include oatmeal, yams, brown rice, sweet potatoes, and 100% whole wheat bread and pasta. Eating the right amount of complex carbohydrates can also have a calming effect in those with ADHD by increasing the levels of serotonin.