What are the best foods for ADHD?

While there is no definitive diet for attention deficit hyperactivity disorder, many sources state that certain diets, foods, and meal plans can help reduce symptoms.

Various foods can affect energy levels and concentration. Therefore, certain options may be better for people with attention deficit hyperactivity disorder.

Some research suggests that following specific diets, such as elimination diets, the Low Food Diet, and the Mediterranean diet, may play a role in managing attention deficit hyperactivity disorder.

In this article, we'll first take a look at specific foods that may improve or worsen ADHD symptoms. Then, we'll explore what the research says about specific diets for attention deficit hyperactivity disorder.

The best foods for attention deficit hyperactivity disorder

Certain foods are better for keeping energy and blood sugar levels stable and improving concentration. These foods can especially benefit people with attention deficit hyperactivity disorder.

The following may be particularly helpful:

protein-rich foods

Protein is essential for brain health, playing a key role in the production of brain chemicals called neurotransmitters.

Including protein in a meal also prevents spikes in blood glucose levels. Some people suggest that these spikes increase hyperactivity.

Some high-protein foods include:

meat and poultry
fish and shellfish
beans and lentils
eggs
walnuts

complex carbohydrates

Like protein, complex carbohydrates can help prevent blood sugar spikes.

Eating these types of carbohydrates also makes you feel fuller for longer, which can prevent you from eating foods high in sugar.

Also, when people eat these foods before bed, they can promote better sleep.

The following foods contain complex carbohydrates:

fruit
vegetables
whole wheat bread and pasta
Integral rice
beans and lentils

Vitamins and minerals

Some studies link attention deficit hyperactivity disorder to low levels of certain micronutrients, including iron, magnesium, zinc, vitamin B6, and vitamin D.

However, it is not clear whether these lower levels lead to the development of attention deficit hyperactivity disorder and whether consuming more of these nutrients can improve symptoms.

However, they are all essential nutrients in the diet, so eating more foods containing them is unlikely to cause harm.

You can find these nutrients in the following foods:

iron: beef, liver, beans, and tofu
zinc: meat, seafood, beans, and nuts
magnesium: pumpkin seeds, almonds, spinach, and peanuts
vitamin B6: eggs, fish, peanuts, and potatoes
vitamin D: fatty fish, beef liver, egg yolks, and fortified foods

Omega-3 fatty acids

Omega-3 fatty acids are essential fats that must be obtained from the diet. They play a role in heart and brain health.

Children with attention deficit hyperactivity disorder may have reduced levels of omega-3 fats. Some research suggests that consuming more omega-3s may help modestly improve symptoms.

According to an interview conducted by a nonprofit group called Understood.org, omega-3s may improve attention, focus, motivation, and working memory in children with attention deficit hyperactivity disorder.

However, they caution that more research is needed and that omega-3 fatty acids are not a substitute for ADHD medications.

Some sources of omega-3 fatty acids include:

fatty fish, such as salmon and tuna
walnuts
chia seeds
flax seeds

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