ADHD and the four dietary elements

ADHD experts have stated that the condition, by definition, is a developmental disorder. They further state that a person who suffers from distractibility and impulsivity was perhaps born that way. ADHD is not a behavioral choice, nor is it a result of parenting; it is completely unrelated to certain habits while growing up. It is said that people suffering from ADHD were affected by it at a very early stage in life.

Recent findings reveal that ADHD is a condition that affects both children and adults. Grown-ups and growing children with ADHD have been found to be affected by the foods that they consume. The food we eat can either help achieve a positive state of mind and body or it can disrupt life. This article lists some of the best foods that people with ADHD must include in their daily intake. And it is important to note that all the below foods have to be consumed fresh and without additives.

Protein-rich foods

Foods with protein help keep the brain healthy. Proteins help in the production of neurotransmitters by increasing the level of tyrosine, a type of amino acid, which enables the production of norepinephrine and dopamine. Neurotransmitters are chemical messengers in the brain that are responsible for sending and receiving signals. Keeping the neurotransmitters active and healthy means having the mind in optimal condition. 

Protein-rich foods include avocado; corn; oatmeal; spinach; lentils; seeds such as pumpkin, chia; nuts such as cashew, almonds; peanuts; black beans; chickpeas; lima beans; cottage cheese; Greek yogurt; broccoli; Brussels sprouts; eggs; chicken breast; turkey breast; milk; and lean beef. Protein-rich fruits include jackfruit, prunes, guava, apricots, cherries, dates, raspberries, peaches, grapefruit, fig fruit, blackberries, cantaloupe, and banana. 

Foods rich in complex carbohydrates

People with ADHD tend to binge eat or snack during unusual hours whenever they feel agitated. This can become a serious problem over time and can lead to obesity and other diseases. Consuming complex carbohydrates induces the satisfaction of eating a full and wholesome meal. Complex carbohydrates can prevent the person from overeating and snacking for a longer time. Thus, there is a lesser chance of binging on high sugar snacks and drinks.

Foods rich in complex carbohydrates include wild rice and brown rice; quinoa; barley; legumes such as black beans, chickpeas, lentils; whole grain bread and pasta; fresh fiber-rich fruits such as apples, bananas, berries; and fresh fiber-rich vegetables such as leafy greens, carrots, beans, broccoli, and potatoes. 

Omega-3 fatty acids

One of the most essential naturally occurring oils are omega fatty acids. They occur naturally in fish and other seafoods. Children and adults suffering from ADHD usually do not have the necessary levels of Omega-3 fatty acids. These oils are perfect dietary supplements to such children and adults as it promotes good working memory and increases focus, attention, and motivation. 

Foods that are rich in Omega-3 are walnuts, chia seeds, flax seeds, and fish such as salmon and tuna. However, it is necessary to note that certain fish such as shark and king mackerel also have a high level of mercury, which can cause long term adverse effects in the brain. 

Vitamins and minerals

Our body and brain is a complex entity that requires energy in the form of food and nutrients. 

For a long time, doctors and scientists have emphasized on a balanced diet. Even though vitamins and minerals come last on the list, they are not to be taken lightly. These essential compounds contribute to a healthy mind and body. Some of the important nutrients include iron, zinc, magnesium, B vitamins, and vitamin D. Vitamin B-6 is noted to increase attention and alertness.