Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental disorder that affects both children and adults. Symptoms can include difficulties with attention, hyperactivity, and impulsivity.

While medication and therapy are commonly used to manage ADHD, making dietary changes can also play a significant role in alleviating symptoms.

1. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that have been shown to enhance brain function and improve symptoms of ADHD. Foods rich in omega-3s include fatty fish like salmon, sardines, and trout.

Vegetarian sources of omega-3s include flaxseeds, chia seeds, and walnuts.

2. Protein-Rich Foods

Protein is important for brain function and can help stabilize blood sugar levels, which can in turn reduce symptoms of ADHD. Foods high in protein include lean meats, poultry, eggs, dairy products, and legumes such as beans and lentils.

3. Complex Carbohydrates

Unlike simple carbohydrates, complex carbohydrates release glucose into the bloodstream gradually, providing a steady supply of energy. This helps prevent blood sugar spikes and crashes, which can worsen ADHD symptoms.

Examples of complex carbohydrates include whole grains, fruits, and vegetables.

4. Leafy Green Vegetables

Leafy greens such as spinach, kale, and broccoli are rich in vitamins, minerals, and antioxidants that support brain health. These vegetables also contain high levels of iron, which is important for proper brain function.

Including leafy greens in your diet can help improve attention and overall cognitive function.

5. Berries

Berries are packed with antioxidants and other compounds that have been shown to improve brain function and reduce inflammation. Blueberries, strawberries, and blackberries are particularly beneficial for managing ADHD symptoms.

They can be enjoyed fresh, added to smoothies, or used as a topping for yogurt or oatmeal.

6. Zinc-Rich Foods

Zinc is an essential mineral that plays a crucial role in neurotransmitter function. Research suggests that individuals with ADHD may have lower levels of zinc. Foods rich in zinc include oysters, beef, chicken, pumpkin seeds, and legumes.

Consuming these foods regularly can help support optimal brain function.

7. Magnesium-Rich Foods

Magnesium is involved in over 300 biochemical reactions in the body, including those related to brain function and neurotransmitter regulation. Low magnesium levels have been associated with increased symptoms of ADHD.

Foods rich in magnesium include almonds, cashews, spinach, and dark chocolate.

8. Dark Chocolate

Dark chocolate contains flavonoids and antioxidants that can improve blood flow to the brain and boost cognitive function. It also contains small amounts of caffeine, which can provide a temporary increase in focus and attention.

Opt for chocolate with a high percentage of cocoa (70% or more) to maximize the benefits.

9. Water

Hydration is key for optimal brain function, yet it is often overlooked. Dehydration can lead to fatigue and difficulty concentrating, worsening ADHD symptoms.

Make sure to drink enough water throughout the day to stay properly hydrated and support your cognitive abilities.

10. Healthy Fats

Including healthy fats in your diet can support brain health and improve focus. Avocados, olive oil, coconut oil, and nuts are excellent sources of healthy fats.

Avoid unhealthy trans fats, which can have the opposite effect and negatively impact brain function.