Your diet can play an essential part in your overall health. Every human body and human condition require different types of food. Remember, the food you put in your body today will affect your health tomorrow. That is why it is essential to eat your food wisely.
There is no single food that can cure ADHD, but there are certain dietary choices that may help in managing the symptoms. Following are the top 10 nutrient-rich food picks to help manage ADHD symptoms:
Some of the excellent sources of protein-rich foods are eggs, lean meats, beans, and dairy products. Eggs contain high-quality protein that is beneficial for regulating blood sugar levels. It also has a nutrient named choline that helps enhance focus and is important for brain development. Zinc and iron-rich lean meat enhances cognitive function and reduces hyperactivity and impulsivity.
Walnuts and almonds are significant sources of healthy fats and minerals. Both of them are excellent for maintaining energy levels. It is recommended to soak a handful of almonds at night in water and eat them first thing in the morning. This remedy is excellent for brain health and memory. Cholesterol levels get maintained by its help.
Use flaxseeds and chia seeds in your daily routine to help with anxiety and depression, which are common symptoms of ADHD. They also keep you hydrated. You can add them to your smoothies, oatmeal, and cereals for a nutrient boost.
Greek yogurt is highly rich in probiotics. It can encourage good mental health and lower blood pressure. Greek yogurt’s probiotics promote gut health, a connection to brain health and behavior.
Some of the foods obtains omega-3 fatty acids, like salmon fish, tuna fish, spinach, tofu, avocado, which can nurture brain and eye health. It also has the properties to elevate depression, migraines, and dementia. Studies have shown that omega-3s can improve attention and reduce hyperactivity in individuals with ADHD.
It is important to keep a check on your vitamin intake. If you’re unsure about it, consult a professional for your deficiencies.
Antioxidants help fight free radicals in the body. Berries (blueberries, strawberries, and raspberries) are highly rich in antioxidants. You can also include leafy greens in your diet, as they can help reduce oxidative stress in the brain. Overall, foods that are rich in antioxidants can improve cognitive function and protect against neurodegenerative damage.
It is essential to include healthy fats in your diet to support brain functioning, as they control cholesterol and blood sugar levels. Avocado, olive oil, coconut oil, and butter provide healthy fats that you can include in your daily diet.
Adding whole grains to your diet can help control your weight and blood pressure. It also adds glucose to your bloodstream. Some of the best whole grain foods are quinoa, brown rice, and barley, which can exacerbate ADHD symptoms.
Fiber foods are powerful for maintaining bowel health and reducing constipation, which can cause irritation. It keeps you feeling fuller for longer. Some of the best fiber-enriched foods are chickpeas, popcorn, and dark chocolate.
To lead a healthy life, it is important to include beneficial foods in your diet; however, it is also important to avoid some of the foods that may exacerbate ADHD symptoms, including sugary foods, caffeine, and artificial additives. These foods are likely to cause anxiety, restlessness, and a decrease in energy. Consult with a healthcare professional, dietitian, or doctor to tailor dietary choices as per the individual’s health condition.
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