The chronic condition of attention deficit hyperactivity disorder (ADHD) and is characterized by difficulty in focus, hyperactivity, and impulsiveness. It usually develops in childhood and can remain till adulthood which may result in issues like lowered self-esteem, tumultuous relationships, and school- or work-related issues. The common symptoms are aggression, absent-mindedness, hyperactivity, irritability, repetition of words, forgetfulness, and depression. There are some foods to manage ADHD symptoms, which you can include in your diet to cope with this condition better.
Protein-rich foods
Proteins are essential for brain functions and vital for people suffering from ADHD. Protein can also help to maintain blood sugar levels. Some protein-rich foods to manage ADHD symptoms are
- Eggs
- Nuts
- Beans and lentils
- Fish and shellfish
- Meat and poultry
- Fish and shellfish
- Beans and lentils
Complex Carbohydrates
Complex carbohydrates are useful in keeping hunger at bay for a long time and they don’t spike blood sugar levels as much as refined carbs. They also help to achieve good sleep. Some of these foods to manage ADHD symptoms are
- Fruits
- Vegetables
- Whole-grain bread and pasta
- Brown rice
- Beans and lentils
Minerals and Vitamins
Some vitamins and minerals are vital in combating ADHD. The following foods contain these essential nutrients:
- Iron
Kidney beans, tofu, beef, and liver. - Zinc
Nuts, beans, shellfish, and meat. - Magnesium
Peanuts, almonds, spinach, and pumpkin seeds. - Vitamin B-6
Potatoes, peanuts, eggs, and fish. - Vitamin D
Egg yolks, fortified foods, beef liver, and fatty fish.
Omega-3 Fatty Acids
Omega 3 fatty acids are essential as they can improve brain and heart function. It has been found that omega-3 fatty acids may improve attention, focus, motivation, and working memory in children with ADHD though it does not substitute medication. Examples of such foods are flax seeds, chia seeds, walnuts, and fatty fish such as salmon and tuna.
Caffeine
Caffeine may be taken only in small amounts as it can improve concentration levels. However, in some cases, it can act negatively. Adults who are suffering from ADHD should limit their intake of caffeine. Children with ADHD should avoid tea, coffee, and cola completely.
Ginko and Ginseng
These herbs are very effective for people suffering from ADHD. They can act as a catalyst or stimulant to reduce the side effects of certain medications that are prescribed for this condition.
Pycnogenol
This compound is rich in polyphones and antioxidants and helps to protect the brain cells. It is made from the extract of French maritime pine bark. It also helps to improve hyperactivity, concentration, and visual coordination.
ADHD is a common problem today which mostly affects children and teens. Individuals with this condition may be hyperactive and unable to control their impulses. However, with a few lifestyle changes and consuming the right foods to manage ADHD symptoms a positive change can be brought about in those suffering from the disorder.