ADHD: diet and nutrition to improve focus

British spelling (so you know)

Yesterday, I was talking to my sister on WhatsApp about stuff when suddenly we began talking about ADD and ADHD.

She is trying to find out if her short-memory issues and lack of focus are related to ADHD. She was never diagnosed, either as a child or as an adult, despite consulting with various healthcare professionals and psychologists. They only recommended her to do meditation.

Later in the evening, I decided to put on my science journalist hat and do some research. I then decided to start a series of ADD/ADHD related articles to help her in her quest looking for answers for self-improvement, less suffering, and enjoying life better.

Then I decided to publish them, in case this investigation can help others who may be trying to learn more about ADD and ADHD. So, here is the first article of the series.

Remember to always consult with your physicist before embarking on dramatic changes in your diet.

According to the World Health Organisation (WHO), attention deficit hyperactivity disorder (ADHD) affects around 5% of children and 2.5% of adults worldwide.

In the United States alone, rates of diagnosis and treatment tend to be high with an estimated rate at between 8% and 10%.

Many people with ADHD struggle with short-term memory.

They can perfectly recall details about their childhood, but are unable to tell you the key points of the meeting they had 3 minutes earlier.

A desk calendar and a reminder system in addition to a digital calendar and reminder app that sync across devices can become an easy and effective strategy to aid someone with ADHD, or with attention deficit disorder (ADD) since not everyone experiences hyperactivity.

Since nutrition plays a paramount role in the chemistry of the brain, one of the questions is centred on the foods that people with ADHD should increase or adopt when planning their meals.

Can eating certain foods on a regular basis improve the symptoms of ADD and ADHD?

ADHD and nutrition

People with ADHD can benefit from eating a good amount of specific and highly nutritious foods to help maintain their focus.

According to the Attention Deficit Disorder Association (ADDA), yes. ADDA gives this formula in order to improve focus:

Eating well + getting plenty of sleep + exercising regularly = Better ability to focus

Adults with ADHD benefit from a diet that is well-balanced and includes fruits and vegetables paired with whole grains, healthy fats, and proteins.

Current studies show that various nutrients can help improve your ADHD symptoms and the lack of certain nutrients may worsen your symptoms affecting your ability to manage them effectively.

Some research suggests that the symptoms of inattention associated with ADHD may improve with increased consumption of fruits and vegetables.

An ADHD diet should include:

Fruits and vegetables: 1.5 to 2 cups of fruits and 2 to 3 cups of vegetables per day

Complex carbohydrates: apples, kiwis, berries, whole grains such as oatmeal, brown rice, quinoa, barley, whole-wheat bread or pasta, legumes such as peas, beans, and lentils. Complex carbohydrates may help improve focus and attention. Reducing simple carbohydrates like sugar and white flour may reduce specific ADHS symptoms

Protein-rich foods: including eggs, lean meat, cheese, nuts, soy, and low-fat yoghurt. Some research found that having a protein-rich breakfast can help enhance mood, attention, and alertness

Healthy fats: omega-3 and omega-6 fatty acids may help support your heart health, memory, and immune system. Foods include fatty fish such as salmon, tuna, and mackerel, soybean, walnuts, flaxseeds, tofu, chia seeds, avocados. Some research found that omega-3 and omega-6 fatty acids may help improve hyperactivity, impulsivity, and attention symptoms in ADHD.

Sample healthy meal plan that may be a good option for adults with ADHD

Breakfast: avocado and eggs on whole-wheat toast, herbal tea or coffee

Snack: natural yoghurt with berries and chia seeds

Lunch: a salad with baked salmon and quinoa on a bed of mixed green leaves, cucumber, and bell peppers topped with sunflower seeds

Snack: sliced apple dipped in peanut butter

Dinner: chicken and vegetable curry with brown rice

Dessert (optional): good quality dark chocolate and herbal or fruit tea

Try this meal plan for at least a couple of weeks and see if you notice a difference.

Banana: a powerful source of nutrition: a great snack and dessert

You can say a banana a day keeps distractions away (my own saying). In other words, a simple and delicious banana is actually a fantastic ADHD superfood as it’s high in magnesium, fibre, potassium, and vitamin B6.

When giving tips to its students to get through exams, the University of Wollongong Australia (UWA)cites bananas as one of the foods that boost concentration and a source of happy energy.

Other foods to improve concentration according to the UWA are oats, salmon, and nuts. Although not technically a food, drinking a lot of water to stay hydrated seems to play a role in improving concentration.

Despite some research suggests that certain food choices may help improve some symptoms of ADHD, the evidence is limited and the results may depend on each unique individual. In any case, healthy eating is always the best choice.

If you are wondering if you have ADD or ADHD this self-screening online test for adults made available by the Attention Deficit Disorder Association and prepared by The World Health Organisation (WHO) might help you as a first step to recognise the signs and symptoms of adult ADHD.

There is a paper version if you prefer to download and print the test.

The test will take approximately 3–10 minutes to complete.

With an accurate diagnosis, many treatment options and coping strategies become available. ADHD is not a “one size fits all” disorder, and many factors must be considered before a definitive diagnosis is made and appropriate treatment is found. The ADHD test for adults is a great first step if you’re trying to understand your symptoms.

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About the writer: Susan Fourtané is a science and technology journalist, professional writer, dead media archeologist, photography enthusiast, a free-spirited maverick, and sometimes a hermit. She travels capturing the essence of what she thinks it’s interesting.

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Disclaimer: This information is based on journalistic research for orientation purposes only and not intended as a substitute for informed medical advice. You are encouraged to consult with a healthcare professional before starting any diet plan.