An inability to focus, frequent daydreaming, impulsivity and hyperactivity are potential symptoms of attention deficit hyperactivity disorder, or ADHD -- a relatively common disorder among children that can last into adulthood. ADHD is treatable, typically through counseling, medication and behavioral changes, according to the National Institute of Mental Health. A healthy diet, limited in particular foods, may also improve ADHD symptoms.
Fatty Fish
Fatty fish, such as salmon, albacore tuna, herring, lake trout, flounder, halibut, mackerel and sardines are top food sources of omega-3 fatty acids -- healthy fats that play an important role in brain function. In a study published in the "Journal of Attention Disorders" in April 2008, 75 children and adolescents with ADHD consumed a proper balance of omega-3 and omega-6 fatty acids for three or six months. Researchers found that 26 percent of the participants experienced an over-25-percent reduction in ADHD symptoms after taking the fatty acids for three months; 47 percent showed improvements after six months. Because Americans typically consume plentiful amounts of omega-6 fatty acids -- which are prevalent in meat, dairy products and vegetable oils -- and too few omega-3 fatty acids, fatty fish is recommended for regular consumption over red meat.
Grains
Whole grains contain all nutritious parts of the grain. As a result, they provide more protein, fiber and nutrients than refined grains and promote blood sugar, mood and energy balance, according to "The Everything Health Guide to Adult ADD/ADHD" by Carole Jacobs, Isadore Wendel and Theresa Cerulli. For improved moods, energy and overall wellness, try replacing enriched bread, cereals, pasta and snack foods with 100 percent whole grain equivalents. Examples include pearled barley, steel-cut oatmeal, air-popped popcorn and whole wheat bread.
Lean Protein
Protein provides amino acids -- the building blocks of lean tissue that also play an important role in brain function. Amino acids, such as tryptophan, work with carbohydrates to create the neurotransmitter serotonin, which can help people with ADHD relax and fall asleep, according to Jacobs, Wendel and Cerulli. Because red and processed meats are high in saturated fat, choose lean options, such as skinless white-meat poultry, egg whites, low-fat dairy products, legumes and extra-lean beef, most often.
Sweets
Added sugars, such as cane sugar, corn syrup, maltose and dextrose, add sweet flavor and calories, but few nutrients, to assorted foods and beverages. While sugar is not known to cause ADHD, sugary foods can have a significant impact on blood sugar levels and, as a result, affect energy and moods. Artificial additives and coloring added to candy, custard, ice cream and beverages, may worsen hyperactivity in children with ADHD, according to MayoClinic.com child psychiatrist Dr. John E. Huxsahl. Healthier "sweet" options include fruits, frozen all-fruit bars, applesauce and low-fat whole grain bran muffins. Because protein digests slower than sugars, pairing sugary foods with protein sources, such as milk or yogurt, may help prevent blood sugar spikes.
References
- "The Health Guide to Adult ADD/ADHD"; Carole Jacobs, Isadore Wendel, Theresa Cerulli; 2010
- "Journal of Attention Disorders"; Omega-3/Omega-6 Fatty Acids for Attention Deficit Hyperactivity Disorder - A Randomized Placebo-Controlled Trial in Children and Adolescents; Mats Johnson; April 2008
- MayoClinic.com: ADHD Diet: Do Food Additives Cause Hyperactivity?
- National Institute of Mental Health: Attention Deficit Hyperactivity Disorder (ADHD) Mental Disorders in America
