Attention-deficit hyperactivity disorder (ADHD) has been linked to a number of nutritional and vitamin deficiencies. Although more research is needed to clarify which nutritional supplements may work best in treating ADHD, existing evidence suggests that eating foods rich in essential fatty acids and certain vitamins and minerals may sometimes help to improve symptoms of hyperactivity, impulsivity, inattention and other behavioral problems.
Foods Rich in Essential Fatty Acids
Deficiencies in essential fatty acids (EFAs), specifically omega-3 fatty acids, including DHA and EPA, have been linked to symptoms of ADHD. EFAs are important components of nerve cells that help improve communication and signaling between nerves in the brain. They have also been shown to work on certain chemicals in the brain (serotonin and dopamine) that are related to attention and motivation.
Foods rich in EFAs include fish (especially fatty fish like trout, albacore tuna and salmon), whole grains, vegetables (kale, spinach and Brussels sprouts), olive oil, soybean oil, garlic, walnuts and flax seeds.
Foods Rich in Vitamin B Complex and Magnesium
Vitamin B complex can help to improve mental functioning. Vitamin B6, in particular, helps to get magnesium into blood cells which is important because symptoms such as hyperactivity, inattention, aggression, and irritability have been linked to low levels of magnesium. Consumed together, Vitamin B6 and magnesium have been shown to improve symptoms of ADHD in the long-term. (See References 2)
Good food sources of Vitamin B6 and magnesium include spinach, okra, salmon, halibut, bananas, baked white potatoes (with skin), turkey, chicken, nuts (peanuts), beans (blackbeans), peas and seeds (pumpkin and squash). Whole-grain breads and cereals--in contrast to those made from refined white flour--are also good sources.
Foods Rich in Calcium
Calcium deficiencies have been linked to symptoms of ADHD. (See References 3) Supplementation of your or your child's diet with foods rich in calcium like low-fat milk and cheese (American or Swiss), ice cream, cottage cheese, yogurt, broccoli, kale, and salmon may help to improve symptoms of inattention, hyperactivity and sleep or behavior problems.
Foods Containing Zinc
Zinc is an essential trace mineral that aids immune and enzyme function. Zinc deficiencies have been linked to ADHD. Studies have shown that children with ADHD who are treated with zinc show improvements in hyperactivity, impulsivity, and social impairment. (See Resources 1) Foods rich in zinc include spinach, mushrooms, calf's liver, beef, lamb, seeds (pumpkin and sesame), peas, egg yolks and low-fat yogurt.
Foods Containing Iron
Iron is an essential trace mineral that helps regulate the activity of dopamine--a neurotransmitter involved in the regulation of mood and attention. Iron deficiencies have been linked to ADHD, and some studies suggest that supplementing diet with iron can improve symptoms of hyperactivity. (See Resources 2) Food rich in iron include seafood (fish, shrimp, clams and oysters), chicken, eggs, lean red meats (beef, pork), nuts (hazelnuts, almonds, peanuts), beans (soybeans, green beans and garbanzo beans), vegetables (broccoli, spinach, turnips, green peppers and tomatoes), whole-grain breads and cereals, and fruits (apples, raisins, figs and apricots). Milk and dairy can hinder the absorption of iron and should not be eaten an hour before or after consumption of other iron-rich foods or supplements.
Foods High in Protein
Eating a high protein, low-carbohydrate and sugar-free diet may have a calming effect. (See References 3) Consuming small amounts of protein at breakfast and throughout the day is a good way to replace "empty calories" with sustainable energy. Good sources of protein include low-fat milk and cheeses, eggs, fish, nuts, beans, seeds, hummus and poultry.
