ADHD, attention deficit hyperactivity disorder, is a behavioral disorder that affects up to 5 percent of school-aged kids, according to the University of Maryland Medical Center. ADHD sufferers often have trouble focusing, sitting still and controlling their impulses. The UMMC reports that ADHD might be linked to several nutritional deficiencies. Although there is currently no cure for this condition, eating specific foods on an ADHD diet might help to reduce the severity of your symptoms.
Zinc-Rich Foods
Zinc helps regulate the fatty acids and brain chemicals that influence your moods and behavior. According to the UMMC, early research indicates that eating zinc-rich foods helps to reduce the impulsiveness, improve the social responsiveness and decrease the hyperactivity levels in ADHD sufferers. More research needs to be done to strengthen this claim, however. Zinc-rich foods include oysters, crab and shrimp. You can also obtain healthy amounts of zinc from eating lean red meats, poultry and cheese, particularly ricotta and Swiss. Because taking high doses of zinc poses a health risk for some people, talk to your physician before adding a lot of zinc-rich foods to your diet.
Foods High in Vitamin B-6
Vitamin B-6 is essential for making and using the various brain chemicals that can affect ADHD, particularly serotonin, norepinephrine and dopamine. The UMMC mentions a clinical study that discovered ADHD sufferers had slightly more improved hyperactivity levels after taking vitamin B-6 supplements than they did after taking Ritalin. More clinical studies are necessary, however. Foods rich in vitamin B-6 include beans, legumes, whole grains, nuts, fish and eggs. Too much of this vitamin might cause nerve damage, so talk to your doctor before adding foods high in vitamin B-6 to your ADHD diet menu.
Foods With Omega-3 Fatty Acids
The UMMC reports that patients with ADHD tend to have low levels of omega-3 fatty acids, which help regulate both behavior and brain function. Well-designed clinical studies are needed to validate this belief, however. Add omega-3 fatty acids to your ADHD diet menu by including servings of flaxseeds, soybeans, walnuts and pumpkin seeds. Omega-3 fatty acids naturally occur in fish, particularly salmon, halibut and tuna. The Health Castle website suggests avoiding any fish with potentially high levels of mercury because mercury might affect your ability to focus. King mackerel, swordfish and shark often contain high mercury levels.
Magnesium-Rich Foods
Magnesium is an essential mineral involved in regulating every organ in your body. According to the UMMC, ADHD sufferers might actually be exhibiting signs of a slight magnesium deficiency, which can cause mental confusion, irritability, agitation and a decreased attention span. One study discovered that ADHD sufferers showed significant improvements in their behavior after taking magnesium supplements. Green leafy vegetables, almonds, whole grains and legumes all contain healthy amounts of magnesium. You can add magnesium-rich foods to your ADHD diet by snacking on peanuts, pistachios and bananas. Spice up your meals with magnesium-rich herbs, such as fennel seed, tarragon, poppy seeds, cocoa powder and sage.
References
- University of Maryland Medical Center: Attention Deficit Hyperactivity Disorder
- University of Maryland Medical Center: Zinc
- University of Maryland Medical Center: Vitamin B-6
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Health Castle: The Best Diet for Kids With ADHD; Gloria Tsang; May 2008
- University of Maryland Medical Center: Magnesium
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